2/8/2024 0 Comments Weekly macro meal planner![]() ![]() 1 cup of rice contains about 4 grams of protein while vegetables contain about 2 grams of protein per cup. ![]() For example, a medium-sized potato contains about 3 grams of protein. Plant-based foods can be good sources of protein. Can we get enough protein when on a Flexitarian diet? Aside from complex carbohydrates, potatoes are good sources of potassium, vitamin C and dietary fiber. Curries with Potatoes and Peas as main dish, Cheesy Potato Caldereta where a small amount of meat can be retained, Fries or Baked Potatoes can be eaten during snacks, and Hash Browns for breakfast. Potatoes can be easily incorporated in a Flexitarian diet. Meat, fish and seafoods that make up only about ¼ of your diet.Nuts, beans, legumes and seeds as main sources of protein.Root crops and tubers such as potatoes, sweet potatoes, ube.Whole grains such as brown/red/black rice, corn, rolled oats. ![]() What foods should I eat more often in a Flexitarian diet? If we lessen our budget for meats and increase our budget for plant-based foods, shifting to from meat-based diet to Flexitarian diet will NOT necessarily increase our food expenses. Prices of fruits and vegetables have significantly increased over the years and especially during the pandemic, and so are the prices of meats and fishes. In my opinion, it can be affordable for the typical Filipino budget. Is it good for the health?īased on a review of 25 studies on Flexitarian Diet, this diet offers health benefits in relation to: ![]() It allows you to enjoy the health benefits of vegetarian diet but makes room for animal-based foods since these are good sources of protein, fat and micronutrients as well. It’s a diet that’s primarily vegetarian but allows occasional eating of meat and fish. You may download this meal plan in PDF format here: If you have certain disease conditions or not aware of your current nutritional status, please consult a nutritionist-dietitian before following a certain dietary regimen. This meal plan was made for generally healthy individuals. This will be ready to be eaten the morning after. Mix in a mason jar / mug and store in the refrigerator overnight.30 grams rolled oats (about 1 sachet or 5 Tbsp).It may help if multivitamin supplements are taken while in this diet. Please note that in a low calorie diet, micronutrients may be lacking. You have a moderate appetite and can tolerate small meals throughout the day.You are living a sedentary lifestyle – mostly sitting with no exercise / minimal physical activity.You are trying to jump-start your weight loss.This diet is set at around 1200 calories. If you want to have a meal plan specially designed for you, feel free to book a consultation with me.Ĭheers to being stronger this 2023. This meal plan was made for a generally healthy individual. He was just 23 years old and living independently. He said it’s a bout time for him to learn this “adulting” stuff. He was able to sustain his training during the entire program and was happy to tell me that he felt improvement in his training performance, felt more energized at work, and cooking once a day worked for him. He eats outside sometimes but still refers to the meal plan to guide him on what to order. So in this meal plan, he only needs to cook one dish and have them for both lunch and dinner. This is because he can only find time to cook one dish a day as he is busy with work and commute. If you noticed, food at lunch are also the same for dinner. So, we created his meal plan in such as way that he gets enough energy to sustain his training. This is probably the reason why he doesn’t find consistency in his workouts because he often feels exhausted at work during his training days. He has just started getting back to his workout routine but he finds it challenging to keep his energy levels up during his training sessions.īased on our nutrition assessment, he was undereating. This is a sample meal plan I made for a client who is a young professional working at a corporate office in Manila. Meal Plan for Physically Active Pinoys Exercise Meal Plan by Grace Banal, RND ![]()
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