The Down Low…
If you want to build muscle and burn body fat quickly then make sure to follow this plan thoroughly.
Let me break it down for you…”PALEO MACRO MEAL PLAN.”
Paleo – Stems from the term Paleolithic Era, a time where processed food was not available and our hunter/gatherer ancestors fed off the land. This lifestyle elimates harmful inflammation to your digestive system by not offering grains, legumes, or dairy products as a part of the diet. This plan has you eating plenty of low glycemic carbohydrates, a substantial amount of animal protein, nuts, fruits, but mostly consists of green vegetables. Paleo diets have been prescribed by some registered dieticians to get rid of diseases such as Chrohn’s and Colitis disease. This has especially great benefits for losing body fat and building hard lean muscle mass.
Macro – Macro is short for macronutrients. The three macronutrients are proteins, fats, and carbohydrates. These three units energy are the foundation to how our body functions and are vital in the case of building muscle and burning fat. Most people who are over weight have a problem with intaking too many carbohydrates and that is why this plan exists. Follow the macronutrient ratios of 45% protein, 35% carbs, and 20% fat and your body turns into a fat burning and muscle building machine. This is called FITNESS SPECIFIC NUTRITION and geared towards those who will be utilizing this energy 3-6 times per week at a moderate to intense exercise level.
Meal Plan – Remember people, this is a meal PLAN not a prescription. Have you ever heard of the “Lose It” App? You will be using this as a way to easily track your macronutrients without having to do any math at all. All of my clients track their macronutrients and log it using this app. If you can make 45/35/20 a lifestyle your body will continue to change forever. The below pictured meal plan is just a good start for you. The array of food options goes FAR beyond these 40-50 options you see in this post. The important thing is that you always know how many calories you are supposed to be eating each day. Get out a calculator and multiply your body fat x 9 and that will give you the amount of calories you should intake each day. Now, useyour app to track your food and start eating! You will learn VERY quickly what the flaws are in your diet. Check your “Lose It” app at the end of each day and if shows any percentages besides 45/35/20 that means you will have to try again the next day. Do NOT go over your calories for the day!
*Daily Caloric Intake To Lose Weight = body weight x 9 (if this calcuation has you under 1200 you need to gain weight, never consum less than 1200 cals in one day)
*Daily Caloric Intake To Gain Muscle = body weight x 13
Example Macro Meal Plan and Recipes
Use this meal plan as a guide and follow the pre and post workout rules. The recipes listed here are the ones from this post. This is NOT all of the food you eat…whatever PALEO FOODS you may like can be a part of this meal plan as long as they follow our Macronutrition rule of 45/35/20 each day.
Macro Meal Plan Recipes
Paleo 7 Layer Mexican Salad
Mango Salsa
Greek Chicken Salad
Banana Almond Sandwich
Cinnamon Apple Almond Smoothie
Greek Pita Wrap
Apple and Walnut Slaw
Almond Power Bars
Berry Coconut Yogurt
Almond Honey Pancakes
Swap This For That
1. Whole Wheat Breads
2. Brown or White Rice
3. Dairy Cheese
4. Whole Wheat or White Pasta
5. Whey Isolate Proteins
6. Dairy Milk
7. Peanut Butter
8. Processed Chocolate
9. Ground Red Meat
10. Potato Chips
11. Crackers
12. Gatorade or Powerade
Ezekiel Bread, Pita,Tortilla, English Muffin
Quinoa or Califlower Rice
Almond or Cashew Cheese
Spaghetti Squash orEgg Noodles
Shaklee 180 Protein Powder
Almond Milk or Coconut Milk
Raw Almond Butter
Vegan Chocolate Chips
97-99% Lean Ground Turkey
Sweet Potato Chips
Almonds, Cashews, Walnuts, Peacans
Shaklee Performance Drink
Follow the Links Below For Some More Macro Specfic Recipes!
Quick and Easy – 6 Whole Food Recipes in Five Minutes or Less
All Types of Meals – 25 of My Favorite Healthy Recipes
