January is the Christmas for the gym industry, and for good reason. Fresh from the yuletide festivities, everybody is racing to lose the happy holiday pooch. Most people see the new year as the perfect time to finally get fit, eat right, and live healthy.
The first step to a healthier you is food—the only way to really change your body is to change the way you eat. You could work out all you want but if you don’t have a solid nutrition plan, you won’t get the results. Exercise is only a stimulant that changes your body depending on your food.
It’s easy to get lost in the world of meal prep, so here’s a good place to start. This 2,000-calorie per day meal plan covers four meals and two snacks per day for 5 days of the week.
It is important to note that how many calories your body actually needs depends on your age, gender, weight, and level of physical activity. 2,000 calories is frequently stated as the caloric benchmark for the average adult. We made sure that this meal plan consists of healthful, filling choices that help you reach your nutritional needs and stay full throughout the day. We also took into consideration the distribution of calories per meal and per food group.
This particular meal plan is based on a moderately low carb and high protein diet with an approximate ratio of 40% carbs, 30% protein and 30% fat. This puts the carb intake at just 10% below the recommended 50% for adults.
With so many nutritious and flavorful recipes, you would be surprised how easy it is to develop healthy eating habits. Give this meal plan a chance and kick-start a healthy 2018!
MONDAY
Breakfast: Ham and Egg Breakfast Cups
Calorie count: 330
These bite-sized breakfast treats are packed with protein to start your day right!
Mid-morning snack: Easy Peanut Butter, 1 slice of whole wheat bread, and 1/2 cup grapes
Calorie count: 211
Peanut butter is packed with healthy fats that keep you satisfied longer. Look for peanut butter that’s low in sodium and sugar, or make your own.
Lunch: Healthy Chicken Barbecue (4 ounces), 1/2 cup brown rice, 3 cups spinach or mixed greens, and 4 slices avocado
Calorie count: 378
Skip the java rice and pair your chicken with brown rice and a side of mixed greens with avocado.
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Mid-afternoon snack: Chicken and Quinoa Bowl
Calorie count: 410
With higher protein and fiber content, quinoa is a great alternative to rice that will keep you full longer.
Dinner: Pili Nut-crusted Tilapia Fillet (5 ounces), 1/2 cup brown rice, 1 cup steamed mixed vegetables
Calorie count: 479
Nuts are a smart swap for breadcrumb or cracker crusts. This recipe uses our very own pili nut to add a satisfying crunch to a healthier fish fillet.
Additional/post-workout snacks:
Greek yogurt (135g): 116 calories
1 small apple, sliced: 77 calories
Total Calorie Count: 2,001 calories
TUESDAY
Breakfast: Tofu Scramble with Sweet Potato Home Fries
Calorie count: 420
This egg-free dish highlights tofu as a breakfast star. Tofu is an excellent source of protein not only for vegans and vegetarians, but for everyone.
Mid-morning snack: Coco-Papaya Chia Pudding (half recipe only)
Calorie count: 110.5
Chia pudding is the easiest thing to whip up as a healthy snack. You can buy chia seeds at S&R Membership Shopping and most specialty health stores.
Lunch: Steamed Chicken and Mushrooms (2 cups) and 1/2 cup brown rice
Calorie count: 384
Steamed chicken, mushroom and asparagus in a banana leaf parcel make an incredibly healthy, delectable dish.
Mid-afternoon snack: Easy Grilled Chicken Satay (4 ounces), 3/4 cup Cucumber Salad, and 1/2 cup brown rice
Calorie count: 440.5
Smoky grilled chicken with peanut sauce is a great way to reach your protein requirements and enjoy it, too! Try to limit your sauce to a tablespoon as it has calories as well. Pair the chicken with a low-calorie cucumber salad and packed with nutrients.
Dinner: Baked Herbed Fish (5 ounces), 6 ounces sweet potato, 1 cup steamed mixed vegetables
Calorie count: 434
Herbs and lemons bring out the flavor of any fish – which is a great choice for protein, especially if you’re trying to lose weight.
Additional/post-workout snacks:
Protein shake: 130 calories
Banana: 90 calories
Total Calorie Count: 2,009 calories
WEDNESDAY
Breakfast: Cinnamon Apple and Almond Quinoa (1/2 cup), 3 egg whites from 3 medium eggs, and 1 whole medium egg
Calorie count: 337
This sweet twist on protein and fiber-rich quinoa will keep you energized all day! Add extra protein to your breakfast with four eggs (1 whole egg plus 3 egg whites) cooked any way you want.
Mid-morning snack: Easy Peanut Butter, 1 whole slice of whole wheat bread, and 1/2 grapefruit
Calorie count: 210
Peanut butter just makes everything better. Grapefruit is rich in vitamin C, potassium and lycopene which all contribute to health.
Lunch: Blackened Chicken with Avocado Cream Sauce, 1 cup Stir-Fried Broccoli, and 1/2 cup brown rice
Calorie count: 592.5
The creamy avocado sauce adds both flavor and nutrients to this chicken dish. Broccoli is a mainstay in bodybuilder’s diets. It’s rich in fiber and vitamins C and K.
Mid-afternoon snack: Roasted Chicken Salad (2 servings)
Calorie count: 280
Hefty servings of roast chicken make this salad a great, filling meal on its own.
Dinner: Steamed Fish with Ginger and Cilantro, 1 cup mixed steamed vegetables, and 1/2 cup brown rice
Calorie count: 351
This light, refreshing dish is the perfect recovery meal to end the day. Pair with brown rice and steamed vegetables for healthy carbs and fiber.
Additional/post-workout snacks:
Protein shake (1 scoop protein powder + 8 ounces water): 130 calories
1 small banana, lakatan variety: 90 calories
Total Calorie Count: 1,990.5 calories
THURSDAY
Breakfast: Baked Eggs
Calorie count: 330
This recipe is an exciting way to prepare the usual eggs for breakfast, when scrambled or sunny side up just won’t cut it.
Mid-morning snack: Greek yogurt (135g) and 3/4 cup strawberries
Calorie count: 151
Keep your snack simple: sweet strawberries on top of cold Greek yogurt.
Lunch: Baked Oregano Chicken, 3 cups spinach or mixed greens, and 3 to 4 slices avocado
Calorie count: 306 calories
Fragrant baked chicken with a side of white kidney beans are an excellent protein-rich meal. Serve with a side salad and avocado.
Mid-afternoon snack: Healthy Chicken Barbecue (4 ounces), 1/2 cup brown rice, and 1 cup broccoli
Calorie count: 392
This tasty, healthy dish makes a return to our weekly menu. This time, pair it with steamed broccoli!
Dinner: Cajun Fish, 1/3 cup brown rice, 1 cup steamed mixed vegetables
Calorie count: 620
This spiced fish fillet topped with tangy tropical fruit salsa is a healthy dish you can add to your meal rotation.
Additional/post-workout snacks:
Protein shake (1 scoop protein powder + 8 ounces water): 130 calories
1 small apple: 77 calories
Total Calorie Count: 2,006 calories
FRIDAY
Breakfast: Spinach and Kesong Puti Frittata and 1 slice whole wheat bread
Calorie count: 303
This protein and vitamin-rich treat will give you something to look forward to in the morning! Kesong puti gives a creamy touch to nutritious spinach and eggs.
Mid-morning snack: Greek yogurt (135g) and 1/2 cup strawberries
Calorie count: 140
Keep your snack simple: sweet strawberries on top of cold Greek yogurt.
Lunch: Rice Cooker Hainanese Chicken (4 ounces), 1/2 cup brown rice, and Zucchini and Eggplant with Miso
Calorie count: 381
While chicken breast is king for protein, thighs are great too. This recipe gives you a creative, healthy way to prepare Hainanese chicken in your trusty rice cooker.
Mid-afternoon snack: Chicken Mushroom Salpicao (4 ounces), 1/2 cup brown rice, and 1 cup steamed mixed vegetables
Calorie count: 552
This go-to pulutan actually makes a hearty, healthy dish! Chicken breast and mushroom make a light alternative to the usual steak salpicao.
Dinner: Baked Fish Fillet (5 ounces), 1/2 cup brown rice, and 1 cup stir-fried broccoli
Calorie count: 427.5
This delightful baked fish fillet dish topped with olive tapenade is a great addition to your dinner menu. Olive contains antioxidants and healthy fats which make this dish even more nutritious.
Additional/post-workout snacks:
Protein shake (1 scoop protein powder + 8 ounces water): 130 calories
1 orange: 69 calories
Total Calorie Count: 2,002.5 calories
*Above macros were calculated using mobile application My Fitness Pal. Protein intake may be based on one’s current weight (average adult: 1 gram protein for every kilogram of body weight), and may be increased depending on one’s physical activity level.
*Percentages for macros may vary according to individual needs and preferences, and it is best to consult a registered nutritionist-dietician, especially for people with special needs and conditions (i.e. athletes, diabetics, teens, etc.).
*Alexandra Dayrit, CPT is a NASM Certified Personal Trainer currently overseeing operations at UFC Gym Philippines. She curated this menu in collaboration with Maria Cristina Marasigan, who is a Registered Nutritionist-Dietitian and licensed teacher.
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