I need to compile a meal plan that includes foods that are available at major convenience stores (ex. Quik Trip). I'm on the road most of the day and have very little time to make meals!
Here's what I have so far:
6:30am Bran cereal w/ banana, whey protein shake
9:30am Apple, nuts
12:30pm Salad w/ chicken or tuna
3:30pm Low-fat cottage cheese
6:30pm Chicken breast, broccoli, small salad, whole wheat bread. Maybe add an egg...
Meal 4 needs some kind of protein, something I can buy at a convenience store. Any suggestions?
Any suggestions and/or comments on meal plan?
On-the-move meal plan
Moderators: Boss Man, cassiegose
Re: On-the-move meal plan
DubtecV2 wrote: 6:30am Bran cereal w/ banana, whey protein shake
(You need to give the Fruit time to digest, so the other food doesn't impede it. I'd wait 10-15 minutes after eating the Fruit, then consume the rest of the Meal.
I'd also have a small Banana not a large one. You need some kind of Bloodsugar elevation first thing when it's low, but you don't need to have a massive Glycemic Load first thing, and shoot Bloodsugar up massively, and because you have the Bran Cereal as well, a smaller Banana will cut the impact on Bloodsugar, as it's got about 10g Carbs less than a big one.)
9:30am Apple, nuts
(You need more Protein in here. You can have cold Protein options, as you can buy things like Chicken, Turkey, Turkey Ham in Packets chilled at the supermarket, so you don't necessarily have to have Cooked turkey or Boiled Chicken, so these could be options to consider with your food.
The other foods are fine, though be aware if you have Cashews with your Nut option, they already have Carbs in them, (one of if not the only Nut type to have Carbs), but as an Apple only has about 19g Carbs, realistically that might be a way forward for you, as I think you could be eating around 25-30g Carbs. 19 seems a bit low even for weight loss. You still need a goodly amount of daily calories to account for exercise too, or you'll hold on to Fat, unless you make the body primed for some Fat sacrificing.)
12:30pm Salad w/ chicken or tuna
(That's fine, but due to the Mercury content in Tuna, I'd eat it every 2-3 days, so the body doesn't get used to having it. Mercury is not good, and infrequent Tuna consumption is better for you than frequent. Obviously you've got Chicken in there which is fine too, and gives you an alternative choice on some occasions.)
3:30pm Low-fat cottage cheese
(I'd switch to Low Fat Cheese. About 100g of Low Fat has 1g Saturate, but only half the Protein of Low Fat Cheese. Low Fat Cheese has 5g Saturate, but 3g Unsaturate as well, and roughly the same mineral, vitamin, Protein, Carb profile from memory, so it's better for you, because of the extra Unsaturate, and you need some Saturate, and 3g isn't going to cause you any real issues, as your GDA, (Guideline Daily Amount), for Saturates is 20g anyway.
You need to add more Carbs with it though, as such Cheeses are low Carb, so I'd advise you add things like a Piece of Wholegrain Bread, and maybe a large Tomato, something like that, so your Carbs are over 20g's.)
6:30pm Chicken breast, broccoli, small salad, whole wheat bread. Maybe add an egg...
(Seems fine)
Meal 4 needs some kind of protein, something I can buy at a convenience store. Any suggestions?
(Meal 4 already has Protein. Low Fat Cheese, and Low Fat Cottage Cheese are Protein packed. Though as I said Low Fat Cheese has around double the amount, than Low Fat in a same size comparison)
It depends. Products claiming to be Fat free, are fine, providing you do get some Fat in your diet at some point, but low Fat might be better. It's about to some extent making sure you're not going bazurko with the Fat, and Low Fat could be a good way to go, as Low could contain some useful unsaturates, which no Fat wouldn't.
Possible examples of the need for Fat, is not just for insulation of the body, but also a substance like Myelin, that covers and protects the Neurons of the Nervous system, which is a fatty substance, and possibly may get removed over time, and may require replacing.
So one answer is the body needs Fat, but it's relative. However let's not forget things like Vitamin A,D, E and K, are Fat soluables, and almost certainly need Fat as a transport mechanism, so a Fat Free product may well have none of those things in it, and therefore too much Low or no fat food, could hinder the bodies ability to get good amounts of those Vitamins, and in the case of Vitamin D, you need the right conditions for the body to make it, and if it rains for 4 days straight, that's not it, regardless of how well your bodies producing Cholesterol, because I'm sure Cholesterol is used to help Cells to make D, but D needs 15+ minutes sunshine to skin, to be the catalyst, for this cellular activity.
So the body wouldn't benefit in some instances from too low a Fat intake, especially in a situation like that, and let's face it, if you ate something with say 8g Fat in it, and 5 were Unsaturates, 3 were Saturates, it's hardly going to represent a huge coronary risk to anyone.
It depends on any Fat containing product. Obviously if something contains 20g Fat, and 15 is saturate for example, (75% GDA amount), that's not a good ratio, and someone doesn't need to be too , about every gram of Macronutrient, and every Mg, Mcg, and IU of Micronutrient intake per day, but for good dietary intake, they can perhaps at least keep a track of Fats for example, and then assess whether they feel some meals have a good or bad ratio, and either cut back and add other stuff to replace the calories, or make different choices.
So I'd say for the possible Vitamin contant, No Fat may lack, go for Low Fat, and your body will appreciate the bits of Fat it is getting anyway. Certainly the Micronutrients will be fine.
Most of those have much higher limits than the RDA's, so the risk of things like "osis" problems occuring, shouldn't be an issue.
Possible examples of the need for Fat, is not just for insulation of the body, but also a substance like Myelin, that covers and protects the Neurons of the Nervous system, which is a fatty substance, and possibly may get removed over time, and may require replacing.
So one answer is the body needs Fat, but it's relative. However let's not forget things like Vitamin A,D, E and K, are Fat soluables, and almost certainly need Fat as a transport mechanism, so a Fat Free product may well have none of those things in it, and therefore too much Low or no fat food, could hinder the bodies ability to get good amounts of those Vitamins, and in the case of Vitamin D, you need the right conditions for the body to make it, and if it rains for 4 days straight, that's not it, regardless of how well your bodies producing Cholesterol, because I'm sure Cholesterol is used to help Cells to make D, but D needs 15+ minutes sunshine to skin, to be the catalyst, for this cellular activity.
So the body wouldn't benefit in some instances from too low a Fat intake, especially in a situation like that, and let's face it, if you ate something with say 8g Fat in it, and 5 were Unsaturates, 3 were Saturates, it's hardly going to represent a huge coronary risk to anyone.
It depends on any Fat containing product. Obviously if something contains 20g Fat, and 15 is saturate for example, (75% GDA amount), that's not a good ratio, and someone doesn't need to be too , about every gram of Macronutrient, and every Mg, Mcg, and IU of Micronutrient intake per day, but for good dietary intake, they can perhaps at least keep a track of Fats for example, and then assess whether they feel some meals have a good or bad ratio, and either cut back and add other stuff to replace the calories, or make different choices.
So I'd say for the possible Vitamin contant, No Fat may lack, go for Low Fat, and your body will appreciate the bits of Fat it is getting anyway. Certainly the Micronutrients will be fine.
Most of those have much higher limits than the RDA's, so the risk of things like "osis" problems occuring, shouldn't be an issue.