hmmm so should i up all aspects of my diet or just protein or both protein and fat?
I would do a 50/30/20 (carbs, protein, fat) split. So shoot for (if 3500 cals) about 440g carbs, 265g protein, and 80g healthy fat or somewhere close to that. Here is a sample meal plan that has 375 carbs, 238 pro, and 115 fat and 3487cals (this is a great sample meal plan).
Meal 1
10each or 335g egg whites OR 5oz or 41.75g LEAN turkey breast OR 1.25c or 285g NON FAT cottage cheese
24each or 34.4g almonds OR 8tsp or 42.4g peanut\almond Butter OR 4oz or 113.4g avocado
2tbp or 18g raisins OR 6.5oz or 184g grapefruit OR 2.25oz or 64g banana
3/4c or 60g oatmeal (dry) OR 1.5slc or 99g whole grain English muffin OR 3slc or 96g whole grain toast
6oz or 170g Yoplait Light yogurt OR 8floz or 237ml NON FAT milk OR 6oz or 170g Plain NON FAT yogurt
MEAL 2
5oz or 41.75g tuna (canned in H2O) OR 5oz or 41.75g grilled halibut/tilapia OR 5oz or 41.75g grilled chicken breast
24each or 34.4g almonds OR 8tsp or 42.4g peanut\almond Butter OR 4oz or 113.4g avocado
3.25oz or 92g apple OR 3oz or 85g pear OR 3.5oz or 99g orange (peeled)
1 c or 80g oatmeal (dry) OR 8oz or 228g baked sweet potato OR 1 1/3c or 257.4g brown rice (cooked)
MEAL 3
6oz or 170.1g grilled chicken breast OR 6oz or 170.1g grilled halibut/tilapia OR 1.5cup or 342g NON FAT cottage cheese
24each or 34.4g almonds OR 8tsp or 18g Olive/Enova Oil OR 4oz or 113.4g avocado
1 c or 156g steamed broccoli OR 1 c or 125g steamed green beans OR 1 1/3c or 250g steamed spinach
1 1/3c or 257.4g brown rice (cooked) OR 8oz or 228g baked sweet potato OR 1 1/3c or 184g whole grain pasta
MEAL 4
1 2/3sc or 50g scoops whey protein OR 5oz or 41.75g grilled halibut/tilapia OR 5oz or 41.75g grilled chicken breast
40each or 37.44g peanuts OR 8tsp or 42.4g peanut/almond butter OR 4oz or 113.4g avocado
1 c or 156g steamed broccoli OR 1 c or 125g steamed green beans OR 8oz or 226g steamed asparagus
1 c or 93.05g brown rice (cooked) OR 6oz or 171g baked sweet potato OR 4.5tbp or 50.1g tbsp cream of wheat (dry)
6oz or 28.35g Yoplait Light yogurt OR 8floz or 237ml NON FAT milk OR 6oz or 170g Plain NON FAT yogurt
MEAL 5
6oz or 170.1g grilled halibut/tilapia OR 6oz or 170.1g grilled LEAN sirloin/fillet OR 6oz or 170.1g grilled chicken breast
15each or 22.5g walnut halves OR 3tsp or 13.5g Olive/Enova Oil OR 3oz or 85.05g avocado
4 1/2c or 495g chopped lettuce OR 1 1/2c or 187.5g steamed green beans OR 12oz or 339g steamed asparagus OR 3/4c or 270g chopped tomato
2/3c or 128.7g brown rice (cooked) OR 4oz or 114g baked yam OR 2/3c or 92g whole grain pasta
MEAL 6
1 2/3sc or 50g scoops whey protein OR 1 1/4c or 285g NON FAT cottage cheese OR 5oz or 41.75g grilled chicken breast
24each or 34.4g almonds OR 8tsp or 42.4g peanut/almond butter OR 4oz or 113.4g avocado
1c or 156g steamed broccoli OR 1c or 125g steamed green beans OR 8oz or 226g steamed asparagus
0.666c or 128.7g brown rice (cooked) OR 4oz or 114g baked sweet potato OR 0.5c or 40g oatmeal (dry)
CODE:
c = cup/s oz = ounces
tbp = tablespoon/s floz = fluid ounces
tsp = teaspoon/s g = grams
slc = slice/s sc = scoop/s