The ULTIMATE Meal Guide

+Tools to help you know how to utilize macros

+Structure a meal plan
+Ease through any goal
+Meals for your goal
+Know how to make the right decision out at a restaurant or
on the go

Tools that have helped people lose hundreds of pounds!

 Introduction:
Eating “healthy” can mean many different things to many people.
It may mean eating whatever “feels” right for you, or it may mean
eating the same thing EVERY SINGLE DAY for someone else.
You’ve seen both sides, and both don’t look appetizing.

My GOAL is for you to understand what “healthy”

eating can be, without any extremes, only the
necessary stuff while tasting good!
Here, you won’t find a keto diet, carnivore diet, or even bodybuilding
“approach.” Just real food with really good tasting ways to cook and
combine them. The first thing we need to make clear is there is no “bad”
or “unhealthy food. There is food with low amounts of nutrients and
large levels of calories. Though these foods won’t bring you many (if any)
benefits besides tasting good (which is a personal opinion), they aren’t
necessarily bad for you as they’ve been made to seem. Now, this doesn’t
mean you can have as much as you want of them. It means we clear the
thought of “good” and “bad” food. It’s all food with different nutrient
and calorie levels.

I want you to be able to learn how to

make good choices and develop good
eating habits. Ones that are realistic and
not stuck to a diet plan. We’ll go over the
facts of food and how it can benefit you.
You will also find a lot of meal ideas you
can use as a base or copy completely. In
the end, you’ll have learned how to make
the choices that benefit you the most
while tasting amazing.
Fruit, Non Fat Greek Yogurt, Granola, Peanut Butter
 Knowledge:
Before we begin making the right choices, let’s look at what foods are
made of, MACRONUTRIENTS.
Protein, Carbs, and Fats are the three macronutrients, also known as
macros. Everything you eat will contain at least one of those, if not all.
They are the fundamentals for food and your bodily functions. Let’s look
at what each of them does and how you can best utilize each of them.
Protein
Protein is one of the essential building
blocks of life, found in every cell of your
body. It's made up of smaller units
called amino acids, which help build
and repair tissues like muscles, skin,
and organs. You get protein from Consuming enough protein is
various foods, including meat, fish, important for overall health and
eggs, dairy products, and plant-based energy, especially if you're active
sources like beans, nuts, and tofu. or trying to build muscle.
Carbohydrates
Carbohydrates, often called carbs,
are one of the main types of
nutrients and are a primary source of
energy for your body. They are found
in foods like bread, pasta, fruits, and
vegetables.
When you eat carbs, your body breaks them down into sugar, which is
then used for energy or stored for later use. There are different types of
carbs, including simple ones like sugars and complex ones like starches
and fiber. Eating the right amount of carbs can help keep your energy
levels steady and support overall health.
Fats
Dietary fat is a type of nutrient that
provides energy and helps your body
absorb important vitamins like A, D, E,
and K. It's found in foods such as oils,
butter, avocados, and nuts. Fat is also
crucial for protecting your organs and
keeping your skin healthy. There are
different types of fat, including saturated, Including a moderate amount
unsaturated, and trans fats, and it's of healthy fats in your diet
generally best to focus on unsaturated supports overall well-being
fats found in plant oils and fish. and energy.

Now that we know what each macro is and does let’s talk about how to
use them. Each of them contains calories, which is a unit of energy as
heat created through digestion. Don’t worry; I’ll make sure you can
digest this in your brain as well. One gram of protein or carb is worth
four calories, while one gram of fat is worth nine calories. Knowing this
makes it easier to decide what you need to eat to achieve your goals.
While being different calorically, each macro also digests at different
rates (this will come into play later.) We’ll utilize this to our advantage to
curb hunger when we decide what to eat and when.

Making sure you get all the right macros is highly important for health.
Each of the three have their own function, yet all can be used as fuel if
needed (that is a deeper topic.) We want to have balanced diets with
adequate amounts of all three. Most people under eat on protein and
overeat on carbs and fat. This habit of eating creates a spiral effect of
eating more and more carbs and fat. Here, you can ensure your protein
intake is correct for you, which will provide you with more energy and
strength.
 Finding Your Macros:
Before we begin choosing how many calories you need to eat, we need to
understand total energy expenditure (TEE). TEE is the average amount of
calories burned through a day from different sources. These include
Basal metabolic rate (BMR), which is the base number of calories to keep
you alive without fluctuation in your weight. Basic things such as
walking, breathing, and raising your arms contribute to BMR. There are
other things to consider, such as the thermic effect of food (TEF), which
is the calories used to create the process of digestion. Nonexercise
activity thermogenesis (NEAT), which is any activity as broad as doing
laundry or going on a hike. Lastly, exercise activity thermogenesis (EAT)
which is any exercise or long bout of cardio. We’re not going to worry
about each of them individually. All of these paired together will
calculate your needed calories, but we’re going to simplify it.

The general range for BMR is 1000-1200 calories for women and 2000-
2200 for men. The more active you are, the more you’ll burn in total, but
not for your base function. Using one of the base numbers, you’ll
multiply it by 1.55 to get your total energy expenditure (TEE.) if you’re
highly active, you can multiply your BMR by 1.725. As of now, we’re going
to stick with multiplying it by 1.55.

Now that we have your TEE number, we can decide how much you need
to eat to reach your goals. If you want to lose weight, you’ll need to eat
less. If you want to put on weight, you’ll need to eat more. It’s a simple
principle but can be complicated in real life. Knowing your TEE number,
you can add or subtract calories by 100-200. You want to take time to
let your body (mind and habits) adjust before you make any quick
adjustments. Learning your body is a process not found overnight. On
the next page, we’ll work on placing your macros (protein, carbs, and
fats) within your TEE amount and how to best utilize the number you
have.
Distributing The Macros:
Once you’ve found the number of calories you need to achieve your
goals, we can distribute protein, carbs, and fat between them.
Protein
Protein is highly important for anyone
even though it is under eaten. Protein
contains amino acids responsible for
cellular growth. Without protein, your 1 gram of
body is unable to produce new muscle
tissue. The general rule for minimal protein =
protein consumption is one gram per
pound of body weight. You can eat
BW
more than this to ensure you’re getting
adequate amounts.
If you can afford the calories (i.e., you’re bulking), it would be a good
idea to increase your protein intake. A simple rule of thumb is to eat
your desired body weight in grams. If you desire to weigh 200 lbs at the
end of your bulk, you should eat 200 grams of protein. Many people
enjoy eating high protein foods, while others hate the thought of it.
Protein digests slowly, making you feel full longer. One could utilize
proteins to slow digestion to help curb hunger while being in a deficit. It
is highly important to prioritize protein in a deficit to preserve muscle.
Fats
Fats are necessary for your life and are a must in your diet. You may
have heard that fat makes you fat. The truth is that any caloric surplus
of any macro will add fat. Fats are vital for your hormonal function,
production, and nutrient absorption. They digest the slowest of the
three macronutrients, but they can be easily eaten in excess. Make sure
you eat enough but don’t overeat. The low end of fat consumption is
0.3 grams per pound of body weight, while 0.8 is the high end.
Carbs
Carbs are going to be your body’s main fuel source. Carbs as well as fats
can be over eaten. They are easy to consume and are quick to digest.
Carbs are extremely useful because of their speed of digestion and their
ability to provide energy. Once you’ve distributed protein and fat, you
can use the rest of your calories for carbs. Even though carbs are
important, they are the most expendable of the three.
Calculation Recap
We begin by multiplying your BMR (Males range between 2000-2200
and females range between 1000-1200) by 1.55 to get your total energy
expenditure amount. From this number, we’ll add, subtract, or leave the
same based on your goals. Once you’ve landed on a number set for your
goals, we’ll distribute the calories. Minimal protein consumption is 1g
per lb of BW. If you’re placing yourself in a surplus, it is best to add
protein until you reach your desired body weight in grams. Never go
under your BW in grams, even in a deficit. Fat will be 0.3-0.5g per lb of
current BW. If you’re placing yourself in a surplus and can afford more,
utilize this sparingly. The rest of your calories are going to carbs. In a
surplus, you’ll get a lot more than a deficit.
Keys To Note
Fat is a requirement for a healthy life. Do not think you’ll be okay if you
drop fat too low just to be in a deficit. Fat is essential for hormonal
function and many digestive processes. The lack of protein will be
detrimental to your body’s ability to produce new tissue. You do not
want to limit protein to afford more fats and carbs. Carbs are not
detrimental to cut like fat and protein are. For this reason, they are
calculated last. Yes, you need carbs (more specifically, sugar, which
comes from any digested carb source) to fuel specific brain and
neurological functions, but your body is capable of getting those
nutrients from protein and fat if need be. Protein and fats digest
significantly slower than carbs. For this reason, they will make you feel
more satiated and not hungry as quickly. This is why prioritizing your
protein and healthy fat sources is so beneficial for any goal, especially
fat loss.
 Tools For Easy Eating:
Let’s talk about how to maximize your new diet and eating habits. Being
in a surplus or deficit will look very different. There are pros and cons to
both as far as eating and options go. Each has its own “tools” or
techniques you can use. Let’s begin with a deficit.

Being in a Deficit:
The first thing that may come to mind when you think of a deficit is
eating less and being hungry. This is true; you may experience hunger,
and yes, you have to eat less to be in a deficit. There are plenty of tools
and even strategies we’ll use to make this as seamless as possible.
Remember, the point is to be in a deficit, not just eat less food per se.
Let’s look at ways that make it easier.
Fiber
Fiber is a wonderful tool we’re going to utilize. Fiber is the part of a plant
(usually) that you cannot digest. Why is this important to you? This
means your body doesn’t take any calories from it. Because of this, fiber
sits in your body while digestion is attempted, keeping you full. Nutrition
labels already eliminated the calories you'd consume from fiber. It
doesn’t mean the foods you’ve been eating are worth less. It means you
need to prioritize foods with fiber to keep you satiated longer. Easy
examples of high fiber foods include vegetables, sweet potatoes, fruits,
oats, whole grains, beans, and nuts. These foods will help you feel full
longer and help with digestion.
High Volume Foods
High volume foods are extremely low in calories. These foods allow you
to eat large quantities without taking in as many calories as you’d expect
visually. Because these foods don’t have as many calories, you won’t get
a lot of energy from them. They will help you curb hunger as they take
up space in your stomach. Examples of high volume foods are sweet and
russet potatoes, fruits, vegetables, iceberg lettuce, cauliflower rice, lean
meats, and fish. Even drinking more water helps with satiety.
Food Timing
Timing your food can make or break the day in a deficit. Prioritizing a
filling breakfast will help you feel full longer. Do so by eating high
protein with good fat sources. These are going to help you feel full and
provide you with energy throughout the day. If you’re planning on doing
any exercise for the point of bettering your performance (not cardio to
burn more calories), you’d want to time a good portion of your carbs
before and after. This helps with performance and recovery while also
helping with the hunger you’ll experience after exercise.
Being in a Surplus:
You may think eating more food is a lot easier than a deficit. This is the
case for most people, but not all. Especially if you start getting into the
higher caloric numbers, let’s look at some things that ease the eating.
Drinking Calories
Drinking your calories makes it extremely easy to put down more
without having to chew continuously. You still get all the same calories
and nutrients as you would chewing. This is very helpful if you’re
someone who doesn’t like eating in the morning or at night.
Low Volume Foods
Low volume foods will come into play now that you can afford more.
These are foods high in calories and low in volume. They’re easy to
overeat because they don’t take up much space and often contain a lot
of fat. This doesn't make them bad, but it is easy to overeat. If you can
afford these foods, they can be a useful tool to help get enough in. Low
volume foods include: peanut butter or any nut butter, bagels,
avocados,
Clean eating
Clean eating is key to a surplus. While you are able to afford more
calories, it doesn’t mean you can throw health out the window. The goal
isn’t to get big it’s to put muscle on. The best gaining phases are the
ones that are done the cleanest with minimal fat. While this doesn’t
necessarily make it easier, it will save you a lot of excess weight gain.
The last thing you want is an excess of fat accumulated over a bulk with
less muscle.
 Making The Better Choice:
When it comes to eating clean or being “macro minded,” there are a few
little things that make a HUGE difference. Many changes can be made at
home, but more can be made at a restaurant or on the go.
At Home Adjustments
There are a lot of ways you can cook things without adding any extra
calories. Simple adjustments such as using an air fryer, zero calorie
cooking spray, and an oven don’t add any additional calories. The use of
butter or cooking oil is good but can add quickly to your intake if used in
excess. Using single ingredient foods that come raw or uncooked will
save you a lot of calories as well. This allows you to be in control of what
you’re making and manipulate the macros. Using zero calorie flavoring
such as onions, cilantro, garlic and spices is a great way to spice up your
food without adding a high calorie sauce. Removing unnecessary
calories from your cooking will make a larger impact than you think.
Even switching your calories from something like a tortilla to rice adds
more volume for less calories. Even only bringing in the foods that
benefit you the most will help with the thought of overeating. Meal
prepping and having pre-made food set aside for moments of need when
your guard is down is a huge help. You can benefit greatly from having
pre-made meals at the ready when you’re hungry or need a snack.
Healthy snack options that are macro prioritized and simple can help a
lot in a time of need. Making decisions ahead of time will, one, save you
time and, two, save your craving from taking over. Choosing smaller
bowls or plates can also help with portion size. Smaller spoons or forks
make food feel bigger, slows eating speed, and allow your stomach to
intake the food and signal it to your brain. Speed eating makes it easy to
intake more than you need and doesn’t allow for it to be enjoyed.
Additionally, drinking enough water will help with overeating. If you
have eaten recently and were full for a while but became hungry again,
that could be some dehydration. Drinking enough water keeps your
stomach full and fluid levels balanced.
On The Go/Eating Out
Most likely, this is your biggest weak point. Here are a few ways to help
you stay on track and prioritize your macros and taste buds. When at a
restaurant, it’s easy to choose what sounds good or greasy. An easy way
to avoid excess calories if you don’t know the amount is to order things
of a single ingredient. Ordering a whole burrito will likely come with a lot
of additives and flavorings with calories. Compared to ordering chicken
(or choice of meat) with rice and beans, it would be less calorically. Of
course, this is not a guarantee, but it allows you to have more control
over what you get. Even ordering a known leaner meat will save calories,
too.
Fast food can be a limiting factor as well. Many places do not have good
quality food, while others you might be surprised do. Most places that
have grilled chicken can provide a great meal that is not too far off from
a home cooked one. You may have to choose not to eat the high calorie
sauces and eat the food the way it comes. You also have the control to
request the kitchen take high calorie toppings and or sauces off. You can
stand your ground on your diet and goals. Making these choices adds up
over time. Taking off the bun on a burger or using half of it, choosing the
higher protein portion first, or requesting a vegetable side are easy ways
to improve eating out. Choosing the lower calorie side instead of
something fried will save a lot of calories and fill you more. Drinking less
will add up more than you’d expect. Any soda at a regular (or large) size
will add calories that don’t take up any stomach space. These add up
quickly and can be bypassed mentally because of how not filling it is.
Diet soda is a great alternative (if you’re comfortable with artificial
sweeteners) to high calorie drinks. Any alcoholic beverage, especially
sugary ones same as soda, will add calories you won’t feel. Being
mindful of the amount one has consumed will benefit them
dramatically. Choosing smaller desserts (or none) will additionally cut
out calories not needed. Sugary foods are easy to consume and will be
added quickly. Predetermining quantity or saying no beforehand will
save a lot of regrets and unnecessary eating.
The choices you make when at a restaurant or eating fast food will make
or break your progress. Predetermining the choices you will make can
have a large effect on your choices there. Even going out, not on an
empty stomach, can help you make wiser choices. Drinking a scoop of
protein powder beforehand is a great way to get some protein in before
leaving the house. High protein foods cost more money and are
sometimes discouraged compared to something else. Going goal minded
or end outcome minded can be a strong motivator and create discipline
for good habits. Choosing places you know have good options as repeats
are a great way to stay on track and still enjoy eating out.
General Good Practices
There are a ton of good practices that can aid you when you’re unsure of
something or unaware. A good practice when accounting for calories
when you’re unaware of the number or macros is to overshoot calories
and undershoot protein. If you undershoot the calories, you risk going
over your daily Intake. If you overshoot your protein, you risk being
under your daily intake. You can’t lose overshooting calories and
undershooting protein. You may eat less in the day due to overshooting,
but in reality, if you did eat those extra calories, they were accounted
for. Limiting or eliminating the unknown can help you stay on track. If
you’re unsure of the calorie count, you can look it up without “giving in”
to the uncertainty. Taking the time to investigate the calories will save
you the extra intake you don’t necessarily need.
Social Practices
More good practices are knowing what your friends, family, and
community eat. You may have a select group or person who makes
dietary choices that don’t align with your new goals. Purposefully not
going out to eat with said people will save you some pressure, be it from
them or self put pressure to eat what they do. It is not rude to suggest a
place that fits more towards your goals or none at all. There are many
ways to have social time without excess calories. Knowing what, or who,
your weak points are is a huge part of making good choices. Even saying
no while providing an alternative can help you avoid a regrettable
decision.
Eating At Night
This can be the biggest kicker of all. Eating at night, binging late, we’ve
all eaten the most at this time. There is a scientific reason for this. We
have two hormones called ghrelin and leptin. Both are good and needed
for you to function. Ghrelin is produced in your stomach and signals to
your brain that you need to eat. It’s the hunger hormone. Leptin is your
satiety signal and tells you you’ve had enough food. Most people often
overlook their leptin hormone and eat past feeling full. It is highly
important to listen to your stomach and eat or stop eating based on
what you feel, not what tastes good. Now, what does this have to do with
eating at night? As the day goes on, your leptin decreases, and ghrelin
increases. This is one of the main causes of overeating at night. In
addition, the later you stay up your guard and decision making skills
weaken. This puts you at a higher risk of overeating or not caring. For this
reason, one needs to be extra cautious at night and have things in place
for diet security. This could be an accountability rule of not eating past a
certain time. Sticking to pre-made meals only. Eating smaller portions as
the day goes on. Cutting off food past dinner, not having any snacks. All
of this can hold you accountable for eating late at night.

Sleep
We just learned that staying up late can affect hunger and binging. Sleep
is also a huge factor when it comes to hunger. Poor sleep or the lack of
sleep will decrease leptin drastically. Because of this, one is likely to
overeat the day after a lack of sleep. This is why proper sleep is essential
for overall health and diet. When sleep is prioritized, it’s more time your
body isn’t taking in calories but is burning more. When your body sleeps,
it resets all digestion functions and enzymes. Enzymes are certain
proteins within foods that aid your metabolism and break down foods.
They are also responsible for chemical reactions within the food itself.
The way milk can turn into butter or cheese is from enzymes. Berries to
win is also the process of enzymes. With proper sleep, one helps the
enzymes in the body function at a higher capacity. Sleep has a large
effect on digestion and is often overlooked.
 Relationship With Food
Your relationship with food may be the most challenging thing here.
Many people hate eating out of fear of gaining weight. For others, it’s
the opposite and a fear of their next meal or being without food.
Neither of these are healthy relationships. You can easily tell if your
relationship with food is bad, if it's affected by your physical
appearance, causing you to restrict too much, or if your emotions or
enjoyment are created by food. Food is fuel, it provides your body
with energy to function, nutrients to grow and repair, and regulates
hormones. Everyone needs food, even to lose weight. Restrictive
eating can be dangerous without proper guidance or knowledge of
food, or it can cause severe damage to one’s hormones, appetite, and
brain function. DO NOT starve yourself to lose weight. If food is your
enjoyment or what gets you through the day, slow down. Enjoy the
food while it lasts, eat slowly, and appreciate it for what it is. Once
it’s gone, it's gone. If you're full, your body is telling you you don’t
have to eat more. Listen to it because it is communicating with you
what it needs or doesn't need. Find other things to enjoy in life, and
your body will thank you. Your mind and your confidence will benefit.
Switching Your Mindset
Healthy food may not be the most fun, most common, or most
accessible, but it is going to make you feel the best. Switching your
mindset to eating what benefits you, not what is the most fun, can
create a lot of freedom. Eating good quality food makes you feel
good and provides long lasting energy. Changing your mindset to
what is good for me eases the “boring” nutrient dense foods.
Breakup Conversation With The Scale
Your body weight matters, yes, but it is not the only determining
factor of health. What someone else weighs probably isn’t your ideal
weight. You have different bodies and different primary functions. If
you can learn to be the healthiest version of yourself, your healthy
body weight will come out. It's dangerous to have an “ideal” weight
that’s unnatural for your body and life. Health first before weight.
 Getting In The Kitchen
Now that we’ve covered all our bases, let’s get to the kitchen. Knowing
what to cook or how to best prepare something based on taste and
macros can be a hassle and a large learning curve. We’ll go over some
easy tips and general rules to ease the process.
Knowing What To Eat
There's a large range of foods that are “good” and “bad,” and knowing
what's best for you may be different for someone else.
Protein
There are a lot of good protein sources and ways to meet your needs.
The main source of protein will be animal products. Some people find
it hard to eat a lot of protein, but there are more options than one
might think. Here are some of the best protein sources for the overall
calories and amino acid makeup.
P=Protein, C=Carbs, F=Fats
Chicken - 28cals per oz - 6.5gP, 0gC, 0.1gF
Tuna - 35cals per oz - 6.9gP, 0.4gC, 0.8gF
93/7 Beef - 64cals per oz - 8.6gP, 0gC, 3gF
85/15 Beef - 66cals per oz - 7gP, 0gC, 4.2
97/3 Turkey - 35cals per oz - 6.5gP, 0gC, 0.8gF
Salmon - 45cals per oz - 5.8gP, 0gC, 2.3gF
Steak - 42cals per oz - 5.8gP, 0gC, 2.2gF
Egg - 72cals per egg - 6.3gP, 0.4gC, 4.8gF
Greek Yogurt Non Fat - 90cals per 2/3cup - 16gP, 6gC, 0gF
Low Fat Cottage Cheese - 90cals per 1/2cup - 13gP, 5gP, 2.5gF
Most of the highest protein sources for the number of calories and
macros are meat or even milk based. Most of these sources would be
considered complete proteins, having all nine essential amino acids.
Many other foods have protein but aren’t going to provide enough for
your dietary needs. These other sources are good foods to have in
addition to the meats and dairy listed above. Having a variety of protein
sources makes proper intake easy and enjoyable.
Fats
We can all admit getting enough fat probably isn’t an issue. It’s mainly
not overdoing fat consumption, but there are still good fat sources that
are better than others. Any animal fat (beef, eggs, salmon, butter, milk,
fish oil) within reason is a good source. Here are some good fat sources
that have quality nutrients that aren't animal products:
P=Protein, C=Carbs, F=Fats
Avocado - 45cals per oz - 0.6gP, 2.4gC, 4.2gF
Mixed Nuts (or any nuts) - 217cals per 1/4cup - 7gP, 7.5gC, 19.2gF
Peanut Butter (or any nut butter) - 180cals per 2tbsp - 8gP, 7gC, 15gF
Chia Seeds - 150cals per 2tbsp - 6gP, 10gC, 10gF
Olive Oil (within reason) 125cals per tbsp - 0gP, 0gC, 14gF
The majority of your fat intake should come through animal products,
meats, eggs, yogurt, dairy) paired with the others listed above. Fat is not
a dangerous thing, let’s clarify. Vitamins A, D, E, and K are fat soluble,
meaning they’re absorbed through and with fat. With a diet limiting fat,
you’re limiting nutrient absorption and hormone production.
Carbs
Carbs are an amazing energy source but are heavily abused out of
proportion. Because carbs are easy to eat while providing little to no
satiety signals, they are consumed in excess. There are plenty of carb
sources that provide energy and satiety signals that are great options for
daily consumption, such as vegetables. Here are a few:
P=Protein, C=Carbs, F=Fats
Potatoes - 22cals per oz - 0.6gP, 5gC, 0.1gF
Sweet Potatoes - 24cals per oz - 0.5gP, 5.7gC, 0gF
Rice (dry) - 160cals per 1/4cup - 3gP, 35gC, 0.5gF
Broccoli - 25cals per cup - 3gP, 5gC, 0gF
Asparagus - 3gP, 5.2gC, 0.2gF
Rolled Oats - 150cals per 1/2cup - 5gP, 27gC, 2.5gF
There are plenty of carb sources that aren’t bread or something sweet.
These sources are a lot harder to eat in excess and provide good satiety
signals. Most of the carbs listed above have fiber, a highly useful tool for
being in a deficit and gut health.
 Applying The Knowledge
Putting everything together (with your preferences) will make the best
meal plan for you. Make sure you’re goal minded and not just eating to
eat. Food is meant to be utilized, not enslaved to. Putting together
everything we’ve covered will allow you to best choose foods for
yourself. Many foods that are good for you were not mentioned, and
many foods that aren't bad for you were not mentioned either. This is
because you need to build the best plan for you. Utilize the knowledge
about macros and your needs to help choose foods. You can choose
whichever foods you’d like to eat daily according to your macros. More
freedom than you thought, right? It doesn’t need to be as restrictive as
chicken, rice, and broccoli to be in shape. Yes, some foods provide more
nutritional value than others, but that doesn’t mean they're ruled out
completely.
Making Meals
We now know protein is the most important variable. This is the base of
every meal. Decide on a protein source (beef, chicken, greek yogurt,
eggs, etc.) according to your macro needs and goals. Once decided,
calculate the portion and calories alike. Remember, each meal should be
fairly even in calories and protein. Following the calculations, let's add a
carb source. Yes, fat is more important than carbs, but in meal
preparation, you’ll find fat accumulates without even trying, and we
don’t want an excess amount. After having added a carb source, make
sure all portions and calories align with your goals. It is highly important
not to compromise your goals based on what you want to eat. Goals first:
food is a tool. Once meal one has been made, let’s make a second one
using the same steps. A helpful tool is to write it down and visualize your
plans. We’ll follow these steps and create the amount of meals needed
to fit within your macros and calories. You may find you need to move
things around. Maybe you don’t need 8oz of beef because your fat
content got too high. In this instance, you’d need a leaner meat or
protein source. Small adjustments make big adjustments over the whole
plan. You’d be surprised with the amount of food that can be eaten
together.
Your meals will be a lot more nutritious and taste better if you include a
variety in one meal. No one is saying eating chicken and rice or broccoli
is good. Now, eat chicken and rice, but add some peppers, onions,
cilantro, and Greek yogurt. That sounds like a restaurant meal but with
half the calories, higher quality food, and way cheaper. Get creative with
your meals, eat what you’d normally eat, but be macro and calorie
minded first. You don’t have to eat chicken every single meal. Of course,
some things cannot be replicated and taste the same. Knowing that
you’re eating food that tastes good and is good for you will change your
perspective and maybe your taste buds.
Tips To Ease Your Planning
Before you even make a grocery list, have your meals made. Once meals
are made, make the grocery list with only what’s on the list. Knowing
your weak points and highlighting them makes caving easier. Your list
should be goal minded. There’s no room to shop for a cheat meal. Before
you go shopping, you can look online at the store you go to and begin
familiarizing yourself with the way these foods look to avoid confusion in
the store. Knowing exactly what you’re getting leaves no room for error
and eases the struggle or embarrassment in store. When you go
shopping for these items, go on a full stomach. The saying goes, “Don’t
go shopping when you’re hungry because you’ll buy what you’re hungry
for, not what you need.” There's a reason that is a real saying. Be wise.
Making predetermined decisions will help with buying the right things.
Small tips like walking around the edges first, buying the bulk or meat
first, and having a paper list make the whole process more smooth.
Adding low calorie or zero calorie flavoring to your list will help with the
“boring” ingredients. Spices, vegetables, salsa, and zero calorie sauces
will make everything more enjoyable. Even choosing flavorful foods that
complement each other instead of just eating for convenience makes it
better. Yes, staying within your calorie goal and macros is first, but it
doesn’t have to be a trade of enjoyment. Experiment with different
foods and figure out what you like. Choose things that go together mixed
or just on the side of each other. Don’t overcomplicate it, just eat
normally with your goal first.
 Cooking Hacks
Cooking can take up a lot of time and mental energy. The last thing we
want is for cooking to become too hard and cause you to put your goals
aside for immediate convenience. Here are some ways to simplify and
speed up your time in the kitchen.
Meal prepping
You’ve all heard of meal prepping and how it saves time. You’ve
considered the old reheated food and how you have to eat what you
made and can’t change your mind. There is more than one way to meal
prep, and I bet it’s easier than you thought. The first way Is prepping
every meal out perfectly and putting them in containers. Simple, each
portion is set and ready to go as is. This method is long in the beginning
but simple and quick after. The second method, and most freeing, you
could say, is cooking large quantities of foods you know you’ll eat
through the week but storing it on its own. This way, you could have a
large portion of beef available for multiple meals, but it’s not decided
what goes with it. Now you’re able to add different things with the beef
that all fit your macros but aren’t the same meal. Having large quantities
pre-made allows you to pull your necessary portions out and use them
when you’d like. It allows for a lot more flexibility in your day-to-day
while staying on track.
Meal Timing
Having certain times in a day when you eat can be beneficial for many
reasons. For one, you can know when to expect food next and know what
time is needed to prep or make it. This allows for more structure in the
kitchen, creating less room for error. When you know when you’re eating
next, you can expect to ease feeling hungry or bored. Even timing your
meals around activities, social events, or exercise can ease the confusion
or room for error. Timing high protein in the morning to get that knocked
out and keep you satiated through the day, adding little fat throughout
the day to slow digestion and carbs around exercise for fuel and
recovery.
Using A Tracker
Using something to track calories throughout the day, be it a calorie
tracker app or keeping note of your calories, ensures you stay on track.
When you have a daily visual, it becomes easier to see and removes
mental errors when calculating. Yes, it holds you accountable, but that is
the point. If you're out at work and someone brings food (not on plan) for
the office and you want it. You now have the opportunity to calculate it
and see if you like the way it looks or not. This holds you accountable and
gives a visual to your daily decisions and their effect. It also allows you
to decide on the go. The extra minute it takes to calculate or assess will
save you an error in your eating and keep you on track.
Cutting Random Calories
Knowing which calories are not needed and which are pointless
additions will help a lot with cooking. By adding zero calorie substitutes,
you can save calories for food of sustenance. Using zero calorie cooking
pray will replace butter or oil, which consists of a lot of calories. Utilizing
spices and zero calorie sauces for flavor instead of high fat, high calorie
sauces. Using vegetables and herbs for flavor or cooking with more
ingredients adds flavor. Being mindful of extra calories and making the
adjustment will save more than you know.
Repetitions
If there's a certain food or meal that you like and is good on the macros,
eat it more. Getting good and quick at cooking takes time. Why not cook
the same thing multiple times? It saves time as you can cook more of it,
you get good at cooking it, and you enjoy it. This also eliminates the
hassle of figuring out what to eat and if the calories fit. Sticking to the
same few meals is a good thing. If it gets too boring, try switching the
seasonings or side items. A common tool people use is having two
different grocery lists. One week has a certain meal to it, while the
second one has a different list of meals. This way, you can switch back
and forth while staying on plan. The more pre-made, planned decisions
you can make, the better. This way, you can have portions memorized
and don’t need to calculate every single item. The consistency will pay
off the more you do it and you’ll have to be less conscious of repetitions.
 Wrapping It Together
Once all the knowledge and tips have been applied, you’ll have the
ability to create a meal plan and make the right dietary choices for
yourself. Utilize all the tips, tricks, and science; you’ll be able to achieve
any goal and manipulate your weight. Without proper application, the
information and knowledge are just there. To get where you need it
requires actual action. Developing habits takes time and energy, yes, but
it doesn’t need to be hard. Start by switching to one meal a day for a
typical meal. This will help with overall frustration or create any issues
with a full dive.
I hope you were able to find this as helpful as I have. If you are reading
this, thank you for your purchase of the guide. This helps me write more
and put out more material for you. Please feel free to DM me on
hunterlathamfit and give me all your thoughts and feedback. I’d like to
personally thank you as well. If you apply these tools to your life and
experience success (or not), let me know! I’d love to know how it changed
your life both physically and mentally. Again, thank you for your
purchase of the guide. Now, after all that reading, enjoy some of my
favorite (and the best) recipes for any goal and flavor.

Recipies
These recipes and meals are not designed for you. They are general
portion sizes and have broad macros. They are intended for you to begin
visualizing the possibility of meals. These are not designed for a specific
goal or physical outcome. Use the information provided above to choose
your portions and macros. You can (and should) make adjustments
according to your macros and goals. These are simple meals, all with a
protein emphasis. Play around with them and figure out what you like
and don’t.

P.S. The sauce and seasoning guide is at the bottom.

Chicken Fajita and Black Beans
Ingredients:
3 Chicken Breasts
3 Multi Colored Bell Peppers
1 Can of Black Beans
1 Spray of Cooking Oil
Instructions:
Set pan on high and spray
with oil. Once cut to a liking,
place peppers in the pan to
cook. At the same time, the
peppers cook and cut the
chicken into strips. After the Modifications:
If you want to add or get
peppers have cooked to soft
creative, you can make a
or black, apply chicken. Keep
burrito taco or add rice to
mixing on high heat until the
the meal. Even adding
chicken has fully cooked.
nonfat Greek yogurt will
Once the chicken is cooked,
increase the protein and
add the black beans and mix.
flavor. You could switch
From here, you can eat and
the bans for rice or switch
enjoy or store for later.
the beans out.
Greek Yogurt and Fruit Bowl
Ingredients:
1 Serving Greek Yogurt
1 Serving Strawberries or fruit of choice
Instructions:
Serve yogurt into bowl. Cut fruit and
place in bowl. Save or enjoy
Modifications:
Additional toppings that work well are
honey, peanut butter, and protein
powder.
 Chicken, Sweet Potatoes and
Cottage Cheese
Ingredients:
8oz Chicken Breast
200g Sweet Potato
1/2 Cup Cottage Cheese
Instructions:
Set pan on medium heat and spray
with cooking oil. Season chicken
according to liking and cook on
pan. Skin and cut sweet potatoes
into desired shape. Once cut,
place on the same pan and cook Modifications:
until liking. Sweet potatoes can be Remove cottage cheese
cooked in an oven or air fryer just in place of a different
the same. diary product.

Fried Eggs and Sour Dough Bread

Ingredients:
6 Eggs
2-3 Peices of Sour Dough Bread
Instructions:
Set a pan on low heat and spray
with cooking oil. Crack eggs on
the pan and let sit until
solidified. Toast sourdough or
eat as it comes.
Modifications:
Substitute sourdough for tortillas or regular bread.
Removing the egg yolks can eliminate calories if needed.
 Beef and Rice
Ingredients:
8oz 93/7 Ground Beef
135g Dry Jasmine Rice
Instructions:
Place a pan on medium heat and
apply beef. Season to taste and
grind up with a spatula. Once
fully cooked through, remove
from heat. Place a pot on the
stove on high heat. Boil 2 cups of
salted water and apply rice. Stir Modifications:
occasionally and wait for your Substitute the beef with
preferred consistency. Use a rice 99% lean ground turkey
cooker if you have one. for less fat. Use any low
or no-calorie sauce

Beef and Sweet Potato Slider

Ingredients:
8oz 93/7 Ground Beef
2-3 Sweet Potatoes
Instructions:
With your hands, mold beef into
little patties raw. Once molded,
place on a pan on low to medium
heat. Let sit on one side before
flipping. Check one patty for pink
before removing from heat. Skin Modifications:
and slice sweet potatoes into Substitute the sweet
circles. Place sweet potatoes in a potatoes for regular ones
pan, oven, or air fryer until or burger buns for more
hardened. calories.
Chicken, Potatoes and Asparagus
Ingredients:
8oz Chicken Breast
200g or 1 Potato
100g Asparagus
Instructions:
Season chicken to liking and
place on a pan with oil spray set
on medium heat. Once the
chicken is cooked through with
no pink, remove from heat.
Season asparagus and place in Modifications:
the oven until crispy or to liking. Substitute regular
Skin and slice potatoes with potatoes for sweet
seasoning of choice and oven potatoes, asparagus for
bake with asparagus. broccoli, or green beans.

French Fries (kinda)

Ingredients:
1-2 Potatoes
Instructions:
Skin and slice potatoes into french
fry shapes. Place in a Tupperware
and apply a lot of seasoning. Close
the lid and shake well. Either place
in the air fryer or even until crispy.
Modifications:
Substitute with sweet potatoes or
shape differently. These can easily
be adjusted to flavor liking or cut
differently.
 Beef Patty Burgers
Ingredients:
1lb 93/7 Ground Beef
2 Slices of Cheese
Instructions:
With your hands, shape raw beef
into patties and place on a pan
set on low heat. Set sit on one
side before flipping. Make sure
the inside is cooked before
removing from the heat. Once
almost finished, add a slice of
cheese.
Modifications:
Different cheese selections can be made. Additional lettuce,
tomatoes, onion, burger buns, and even sauces can be added.

Beef and Rice Tacos

Ingredients:
8oz 93/7 Ground Beef
135g Jasmine Rice
2 Corn Tortillas
Cilanto and Onions
Instructions:
Cook and season beef on a pan
set on medium heat until
brown. Cook dry rice in a pot
with boiling water. Toast corn
Modifications:
Tortillas can be replaced
tortillas in an air fryer or on the
with more rice or vice
stove. Cut cilantro and onions
versa. Beef can be
and apply.
replaced with chicken.
 Turkey and Rice
Ingredients:
8oz 99% Lean Ground Turkey
135g Basmati Rice
Instructions:
Place turkey in a pan with
cooking spray and cook on
medium heat until brown.
Season to liking. Cook rice in a
pot of boiling water until
there’s none left.
Modifications:
Rice can be replaced with ready rice that fits calories or a
vegetable such as peas or broccoli. Turkey can be replaced
with beef or chicken. Add any seasoning or sauces

Crockpot Chicken, Corn and

Black Beans
Ingredients:
5lbs Chicken Breast
2 Cans of Black Beans
2 Cans of Corn
Instructions:
Place chicken breast in crock
pot fully covered in water or
bone broth on high for four and
a half hours. Shred chicken with
a fork and add beans and corn.
Modifications: Beans and corn can be substituted with
rice or potatoes. Adding Greek yogurt
will enhance flavor and protein.
Baked Sweet Potato and Eggs
Ingredients:
1 Sweet Potato
5 Eggs
Instructions:
Rinse sweet potato or skin and
place in the microwave or oven
wrapped in a wet paper towel.
Once sold, slice the potato and
add salt. Cook eggs on a pan set
on low heat with cooking spray. Modifications:
Sweet potato can be replaced
Let eggs sit until solidified or
with a russet potato and egg
until preference.
yolks with more egg whites.

Hamburger Bowl
Ingredients:
8oz Ground Beef
1-2 Potatoes
Instructions:
Cook beef on a pan set on
medium heat until brown and
apply seasonings. Skin and slice
potatoes into french fry shape
or desired shape. Place in a
Tupperware and apply a lot of Modifications:
seasoning. Close the lid and One could easily add typical
shake well. Either place in the hamburger toppings or
air fryer or even until crispy. condiments in the bowl and
remain on your calorie goal.
 Greek Yogurt Crust Pizza
Ingredients:
2 Cups Self Rising Flour (or
regular flour with tbsp baking
powder)
1 Cup Greek Yogurt
1 Cup Cottage Cheese
1 serving pepperonis
Instructions:
Preheat oven to 400 degrees.
Mix Greek yogurt and flour in a
bowl until evenly mixed. Once Modifications:
your dough is mixed, place it on Many modifications can be
a cutting board or counter and made to the pizza. Firstly,
roll. Make sure it is evenly pepperonis can be replaced
mixed. If it comes out clumpy, with leaner meat such as
add more Greek yogurt to thin chicken, beef, turkey,
it. More flour will thicken it. bacon etc. Cottage cheese
Once evenly mixed and rolled, can be replaced with a
place on a pan and set in the marinara sauce, and add
oven. Let sit in the oven for 10 shredded cheese on top.
minutes. Remove the crust and Mixing Greek yogurt and
apply cottage cheese and buffalo sauce creates a
pepperonis. Then, place the creamy buffalo chicken
pizza back in the oven for an pizza.
additional 10 minutes. Asses
after the cooking time and
check the center of the dough.
Use digression and add for an
additional 5 minutes if needed.
Once fully cooked, remove the
pizza and let it cook before
eating.
 Chicken, Rice and Eggs
Ingredients:
8oz Chicken
2 Eggs
135g White Rice
Instructions:
Cook rice in a pot in boiling
water until finished. Cook eggs
on a pan on low heat with
cooking spray. Place seasoned
chicken on a pan set on medium
Modifications:
heat with cooking spray.
Season cilantro and onion.

Chicken, Rice and Eggs

Ingredients:
1 Bagel
2 Eggs
1 Slice of Cheese
Instructions:
Toast bagel in a toaster to your
liking. Spray a pan on low heat
with cooing spry and cook eggs
individually in circles. Assemble
once the ingredients are done
cooking.
Modifications:
Turkey bacon can be added for more flavor and protein. Egg
yolks can be removed for less fat, and the bagel can be
substituted with bread for less calories.
 Zero and low calorie sauce and seasoning list

Sauces: Seasonings/spices:

Buffalo Sauce Salt

Sriracha Sauce Pepper
Soy Sauce Any 0 calorie seasoning
Taco Bell Sauce Green, Red, White Onions
Low Cal Ketchup Lemon
Low Cal Ranch Lime
Tobasco Cilantro
Hot Sauce Garlic
Sugar Free Polynesean Sauce Peppers
Sugar Free BBQ Sauce Bell Peppers
Sugar Free Honey Mustard Jalapeños
Sauce Thyme
Cholula Oregano
Salsa Parsley
Louisiana Hot Sauce Basil
Yellow Mustard Rosemary
Dejan Mustard Sage
A1 Sauce Dill
Teriyaki Sauce Mint
Sugar Free Chocolate Syrup Vanilla
 Conclusion:
By the end of this, you should have a strong knowledge of food overall.
My goal for you is to have learned enough about food and how to plan it
according to your goals, maneuver being out with friends, and what
choices to make daily to apply it. Food can be a complicated thing, but
having learned about what benefits you and how it makes you feel can
change your opinion of it. Choosing foods based on your future, goals, or
how it makes you feel can be more fulfilling than eating anything. I hope
this enlightened some unknowns with food and nutrition, allowing you
to chase your goals easily.

Thanks
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share your thoughts and leave a 1-5 star review, we’d greatly appreciate
it. We value your input and are always looking to improve and better our
material.
Meal Guide Review

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