Hey Live Leaners,
You asked for it’¦so…
It’s now time to apply what we learned in the last 3 videos (video #1: How To Calculate Your Calorie Needs… video #2 How To Calculate Your Macronutrient Needs… video #3 How To Distribute Your Macronutrients Throughout The Day) to an actual meal. We’re going to use the same calculations from the previous video. If you missed that video, click here to watch it. If you haven’t gone through and calculated your numbers yet…click on video #1-3 above and get your calculations. It’s quick and simple. Then once, you have those numbers…customize the quantities of this meal to match your needs.
The calculations from our previous example included a daily goal of 2,000 calories. And remember, our workout was planned at lunch. So based on this, our meal #1 macronutrient goals were 40g of protein (20% of total daily protein), 0g of carbs, and 35g of fat (40% of total daily fat).
In this blog post, I’m going to take you through a sample meal #1 option (the Meat and Nuts Breakfast) that I highly recommend you all follow. This meal resembles the meat and nut breakfast popularized by Charles Poliquin. If you ask your personal trainer who Charles Poliquin is, and they say they don’t know’¦fire your trainer! Charles Poliquin is the godfather of the personal training industry.
It’s Charles Poliquin’s number 1 dietary tip for optimal leanness, energy, and mental focus.
There have been multiple studies on executives, kids, and professional athletes, that shows a high protein breakfast is critical for sustained energy and increased productivity throughout the day and it’s also responsible for positively setting up your neurotransmitter production and stabilizing your blood sugar levels for extended periods of time.
For example, the meat allows for a slow and steady rise in blood sugar while the healthy fats in the nuts allows your blood sugar to remain stable for a long time.
Balancing your blood sugar is key to reducing cravings and keeping you feeling satiated. The opposite occurs when you eat a high carb breakfast like cereal or toast. Your blood sugar is all over the place, leading to cravings and hunger.
Step#1: As shown in the above video, enter your macronutrient ratios and daily calorie goal in your Brad Gouthro meal planner software. If you haven’t downloaded your software, it’s an instant download from my online store for only $15 (you need MS Excel to operate the software).
Then select from the pre-populated Food drop down box the foods used in your meal, in this case, steak, walnuts, and eggs. Green fibrous and low calorie veggies, spices, and low calorie hot sauce are classified as FREE FOODS. There is no need to calculate these foods towards your macro and calorie totals.
Finally, enter the quantity of each food into the software (in grams…provided by your food scale). Click here to watch how to portion your food with a food scale.
You just need to keep tweaking the quantities until the total protein, carbs, and fat equals your goal for that meal (as seen in the orange “Meal Target” row).
Once you figure out the quantities…it’s time to cook. It’s that simple.
(based on our 2,000 calorie daily goal, our 40% protein, 20% carb, and 40% fat macro ratios, and our workout planned for lunch)
– diced steak (70 grams pre-cooked)
– 2 whole eggs (106 grams)
– 1 oz of walnuts (30 grams)
– diced onion (free food)
– diced garlic
– diced brocolli (free food)
– handful of spinach (free food)
– dash onion powder (free food)
– dash garlic powder (free food)
– dash black pepper (free food)
– tsp of hot sauce (free food)
1. Fry onion and garlic in a frying pan over medium high heat for 30-60 sec.
2. Add steak and cook for 2-3 minutes.
3. Add whisked eggs.
4. Cook until eggs begin to set. Add onion powder, garlic powder, and black pepper.
5. Add spinach, broccoli, and hot sauce. Scramble.
6. Add to a plate with a side of walnuts.
Remember…these food quantities are calculated based off of a 2,000 calorie meal plan (40% protein, 20% carbs, 40% fat). Customize your quantities based on your specific requirements.
You should also rotate your food selections. For example don’t just eat this exact meat and nuts breakfast every day.
For example, for tomorrow’s meat and nuts breakfast, have ground turkey with pecans. Then fish and almonds, etc.
Variety of food is also very important!
Give the meat and nuts breakfast a try for 7 days and let me know if the comment section below how you feel after the week.
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– Do you follow the meat and nuts breakfast philosophy?
– If so, how do you feel compared to when you eat a high carb/sugary breakfast comprised of cereal and/or bread?
Be sure to share your answers in the comment section below and share this post with your friends via the social media icons on the side or below.
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Brad Gouthro is the founder of Live Lean TV, a media company focused on helping men and women “Live Lean” 365 days a year. Brad’s programs and content have helped millions of people all over the world learn how to get in shape, and more importantly, sustain it for life.