Meal Plans?

**derekmclucki** · 08-11-2008 12:10 AM

Hi all,

Anyone any good tried and tested meal plans for a 3000kcal diet. Looking for some variety and obviously would help if the nutritional info was also presented with the plans! Probably looking roughly for 400g carbs reduced sugar, 200-300g protein and no more than 90g fat with about 30g saturates. I'm not asking for much am I?

P.s don't use forums that much, just been addicted to this one recently. What's a Tag and trackback?

**NU_nutrition_TS** · 08-11-2008 12:44 AM

Your requested macronutrient ranges would actually give you a diet of 3610 kcals!

If you are hell-bent on following the 'mainstream' dietary recommendations and still keep your daily intake to 3000 kcals then your macronutrient breakdown would have to be:

Protein 200g (800 kcals or 27% of total kcalories)
Carbohydrate 370g (1480 kcals or 49%)
Fat 80g (720 kcals or 24%)

Example meal plans for various goals can be found on MPs main page - here is the fat loss page:
Fat loss - Your goals | myprotein.co.uk

To work out whether this fits with your macronutrient/calorific requirements you would need to use one of the calorie counter/food diary websites - you will find several links in the 'stickies' at the top of this forum (Diet & Nutrition). I'm sure others will chime in with specific recommendations!

**derekmclucki** · 08-11-2008 12:48 AM

ok I'd be happy to go for the 400g carbs, 200g protein and 80g fat. The reason I'm going with this is so I can try and gauge what I should do from that whether I personally would need to increase or decrease my intake. As it is mainstream it seems a sensible place to start with for the time being at least. Thanks for the reply.

**Was_once_fat_dave** · 08-11-2008 10:42 AM

And I'm going to beat LH to it for once!!

Have a look at foodfocus. It's a uk based kcal counter site. All the foods from your mainstream supermarkets are there plus there's a load of generic foods. Also you can create your own.

Your going to get a load of recomendations pointing you towards a lower carb higher fat route, but I can tell from your 'discusion' with Nu in an earlier thread that it would be something you may be uncomfatable with.

But please read up on it, you may find it eye opening but contradictory to what you find in the media/medical/nutricinal world. Surley you've heard of the Great Cholestrol Con!!

**derekmclucki** · 08-11-2008 12:19 PM

yes I have heard about it went directly to the official web page, which looks just like one of those pokey sites that bombard you with information and at the end tell you for just $30 lol also the web highlighted the comments from 2 cholestrerol 'experts' who coincidentally have also got books published. Just to confirm I don't think medicine is perfect, far from it. I've never visited my Dr in 25 years, never taken medication for anything (except when i broke my arm. needed diamorhine to have it reset and any medication i was given during surgery) I am probably more anti medication than most people I hate the overuse and prescription of medications for no reason. I do however believe in the science surrounding cholesterol and fat through my own choice. Anyway that's not what this post was about I appreciate the reply and I will have a look at the site it sounds quite good if it already has the nutritional value of a lot of mainstream supermarket products. Makes life easy! thanks again

**Scouse** · 08-11-2008 12:29 PM

Hi,
If you looking for an actual idea of meals available to give you this breakdown, you could take a look at my Eating Plan here..

This is a little lighter on the fats than the 80-90 cals your looking at, but I have since started eating almond & brazil nuts in between meals as snacks and also I have now started adding in Yeo Valley Organic Natural Yoghurts (since I have found the mini 150g pots now in the supermarkets)..

Plus you can swap foods around and add cheese etc.. as you like...

Just a guide to an idea on meal sizes and times etc...?

**NU_nutrition_TS** · 08-11-2008 01:22 PM

Quote

Originally Posted by Was_once_fat_dave

Your going to get a load of recomendations pointing you towards a lower carb higher fat route, but I can tell from your 'discusion' with Nu in an earlier thread that it would be something you may be uncomfatable with.

But please read up on it, you may find it eye opening but contradictory to what you find in the media/medical/nutricinal world. Surley you've heard of the Great Cholestrol Con!!

Not from me! That's why I kept the advice generalised.

Unfortunately you have to have, at the very least, an open mind when going into a low carb high fat diet as both placebo and nocebo effects play a large part in how you will react (mind over matter!). You cannot have doubts and go into it half-heartedly or attempt to change horses mid-stream.

I did a lot of reading before I took the plunge (Colpo's The Great Cholesterol Con was one of the first along with many of the articles on the THINCS and the WAPF websites.) because you need to satisfy your conscious and unconscious mind that what you are doing has both theoretical and real-world validity. Anything else is just 'playing at it' and health is too important for games.