Tag: Meal Plan
7-Day Carnivore Diet Meal Plan For Building Muscle and Strength
There are several extreme diets out there. They often involve eliminating an entire class of macronutrients or food types. Over the last few years, the carnivore (meat-only) diet has been trending worldwide. While many people swear by its ability to promote weight loss and improve digestion and brain power, others decry its avoidance of fruits and vegetables.
This article lays out a complete seven-day carnivore diet meal plan. We’ll also explore the diet’s benefits and potential drawbacks, along with meal planning strategies and tips for adjusting the carnivore diet for specific goals.
Understanding the Carnivore Diet
Carnivore Diet
The carnivore diet, sometimes referred to as the zero-carb diet, involves only eating animal products, such as meat, dairy, and eggs. The diet’s origins can be traced back to 1856 when Bernard Moncriff wrote a book about his experiences of eating only meat and drinking milk for a year. Three decades later, the Salisbury Diet, consisting of 12 weeks of eating nothing but meat and hot water, came into vogue.
In the 1960s, bodybuilding training guru Vince Gironda had his athletes use a steak and eggs diet. This diet was supposed to be the secret that got Vince’s athletes so ripped. Then, in 2018 orthopedic surgeon Shawn Baker wrote a book called The Carnivore Diet. The diet soon became a viral sensation. Several well-known figures, including Jordan Peterson, became vocal advocates of the diet.
Baker points out that a meat-only diet was the norm for humans for nearly two million years. Only in the last 10,000 years did we begin growing crops. When that change was introduced, according to The Carnivore Diet, humankind experienced an explosion in diseases, including heart disease, cancer, and osteoporosis. These diseases did not exist when we were solely meat eaters.
The modern-day carnivore diet is designed to reset the metabolism and return to how we have evolved to eat.
Rules of the Carnivore Diet
The carnivore diet is pretty simple and is built upon the following rules:
Consume fatty meats, mainly from ruminant animals: These animals have a digestive system capable of digesting plant material. Fatty meats are extremely nutrient dense.
Fat should be your primary energy source: Get your fats from meats like ribeye steak, pork belly, chicken wings, and rack of lamb. You should also consume fatty fish such as mackerel, king salmon, and arctic char.
Cut out all plant foods: On this diet, you must eliminate all vegetables, fruits, grains, and legumes. This runs counter to what we are told in mainstream information sources. Yet, research indicates that plant foods may introduce toxic doses of carbohydrates, bacteria, and toxins into the body. [1] [2] [3]
Remove nuts and seeds: That means no walnuts, almonds, pistachios, flax seeds, or peanuts. Nuts contain antinutrients such as phytic acid and lectins, which may interfere with nutrient absorption and lead to digestive problems.
No alcohol: Because alcohol is made from fermented fruits and grains, it is forbidden on the carnivore diet. Alcohol also hurts fat digestion and dehydrates the body.
Related: Find Your Daily Protein Intake
Carnivore Diet + Intermittent Fasting
Intermittent fasting essentially boils down to timing your food intake so that you have an extended non-eating (or fasting) window each day. This promotes fat loss by depleting glycogen levels and forcing the body to turn to stored body fat for energy.
There are many ways to do intermittent fasting. One of the most popular is the 16/8 diet, where you fast for 16 out of every 24 hours. This is the version I follow. I stop eating at 7 pm and then fast until 11 am the following day. I then eat two meals during the eight hours between 11 am and 7 pm.
Intermittent fasting mimics how our ancestors would have eaten in the wild hundreds of thousands of years ago. They didn’t have access to food every couple of hours, so they went for long periods without food. And when they did find food, it was animal-based. As a result, intermittent fasting and the carnivore diet are a natural fit.
According to the 2020 Harvard Carnivore Diet Study, 83% of the 2029 carnivore dieters studied were following some type of intermittent fasting (IF) plan. For many, this was more because the fatty meat meals they ate were so filling than being a conscious decision to do IF. The health benefits reported in this study were nothing short of astounding.
Here are some highlights:
93% experienced significant weight loss
100% of people with diabetes came off their injectable medication
97% reported improvements with gastrointestinal problems [4]
The combination of intermittent fasting and the carnivore diet has also been shown to improve inflammation dramatically. Inflammation is associated with a high-carb diet, so the low to zero-carb nature of the carnivore diet makes it ideal for reducing inflammation. At the same time, intermittent fasting has been shown to reduce the markers of inflammation. [5]
Another benefit of combining the carnivore diet with intermittent fasting is improving gut health. The combination encourages the breakdown of fatty acids into ketones. These ketones help restore the intestine lining, promoting intestinal permeability. [6]
Related: Learn All About Intermittent Fasting
Benefits of the Carnivore Diet
The carnivore diet is a pretty radical departure from the conventional way of eating. Fortunately, there are some compelling reasons to follow it. Here are the top five:
1. Improved Digestion
At face value, the carnivore diet may appear terrible for your digestion. After all, we’ve been told that fiber is essential for digestive health, and the carnivore diet eliminates all fiber. Contrary to popular belief, though, fiber does not improve your digestion. It may help you go to the bathroom more frequently but can also cause bloating and stomach cramps.
A carnivore diet eliminates several trigger foods that can cause digestive issues, including grains, legumes, dairy, and certain vegetables. You will also be cutting out nutrients like lectins and phytates, which can irritate the gut lining. Instead, you will be filling up on animal-based proteins, which are far easier for the gut to digest than plant-based proteins.
The high levels of animal fats in the carnivore diet also stimulate the release of bile in the stomach. This improves the digestion of fat-soluble vitamins.
Improved Digestion
2. Helps Relieve Autoimmune Diseases
More than a hundred types of autoimmune disorders affect everything from the brain to the thyroid to the muscles. They are primarily caused by inflammatory foods that permeate the modern Western diet. These include soy, grains, and refined sugars. When you go on a carnivore diet, you cut these foods out, with immediate benefits to your autoimmune system.
The low carbohydrate intake on the carnivore diet also reduces inflammation levels, helping offset autoimmune problems. The nutrient density of the animal-based foods that are the focus of the carnivore diet also supports the immune system and improves autoimmune symptoms.
3. Improves Mental Health
The billions of neurotransmitters in our brains allow us to experience our memories, thoughts, and emotions. When they are out of balance, we can experience a wide range of issues, such as sadness and anxiety disorders. Eating meat frequently contributes to maintaining the equilibrium and health of your neurotransmitters, which elevates mood and enhances cognitive performance.
One study published in the International Journal of Behavioural Nutrition and Physical Activity found a correlation between eating meat less frequently than three times per week and a higher risk of mental health problems like anxiety and depression. [7]
Low-level meat eaters have been shown to produce lower levels of dopamine, the hormone that gives you a sensation of pleasure and well-being. Serotonin levels, a neurotransmitter that makes you feel calm and relaxed, are also reduced. Tyrosine and tryptophan, two amino acids abundant in meats, are used to make both hormones. According to a study in the Journal of Affective Disorders, meat eaters are 18% less likely to experience depression than vegetarians or vegans. [8]
4. Cardiovascular Health
Health organizations frequently advise people to decrease their meat intake to reduce the risk of developing cardiovascular disease. They draw attention to the fact that animal products generally include high levels of cholesterol and saturated fat, both of which have been linked to an increase in cardiovascular illness. According to conventional knowledge, eggs shouldn’t be consumed excessively because of their high cholesterol level. Similarly, excessive consumption of hamburgers and steaks has been advised against for the same reason.
Today, though, many medical professionals are changing their minds on this subject. We are discovering that meals high in cholesterol, such as eggs, red meat, and others, don’t necessarily lead to bad health. The real bad guys are trans fats, sugar, and carbs. The body needs cholesterol to function. It is a crucial part of cell membranes and is utilized to produce crucial compounds like hormones, fat-soluble vitamins, and bile acids that aid food digestion.
Additionally, considerably more cholesterol than you may consume through meat is naturally produced by the body. Therefore, eliminating foods high in cholesterol won’t significantly impact your blood cholesterol levels.
5. Weight Loss
Weight Loss
Weight management is among the most popular reasons for adopting a carnivore diet. It works for weight loss by limiting a person’s intake of carbohydrates, putting their body into ketosis, which is very similar to the ketogenic diet.
The body produces “ketones” while in ketosis, forcing it to use fat as fuel rather than glucose, which results in weight reduction. The carnivore diet is actually a stricter version of carb restriction than keto. It is more restrictive in terms of what foods are permitted. The carnivore diet involves consuming no carbohydrates, while the ketogenic diet permits a small amount.
Numerous studies have closely examined the effectiveness of the low-fat, restricted-calorie diet, the Mediterranean restricted-calorie diet, and the low-carb non-restricted-calorie diet. The outcomes were astounding. The low-carb non-restricted calorie diet produced the best benefits after two years in 95.4 percent of the study participants. [9]
Many theories exist as to why this is effective. According to one idea, meat tends to be more satiating, so even though you can consume more calories (non-restrictive), you inevitably eat less of it. In essence, you eat fewer calories because you feel full faster, which will help you manage your weight better.
Foods You Can Eat on the Carnivore Diet
Here are the foods you can eat on the meat-only diet:
Organ meats
Poultry
Fish
Meat
Eggs
Lard
Bone marrow
Butter
Salt and pepper
Milk
Yogurt
Cheese
Beverages You Can Drink on the Carnivore Diet
You must stick to the following liquids on the carnivore diet:
Water
Coffee (unsweetened and black)
Tea (unsweetened)
Foods That Are Not Allowed on the Carnivore Diet
Steer clear of these foods on a carnivore diet:
Vegetables
Fruit
Seeds
Nuts
Legumes
Bread
Pasta
Grains
Easing Into the Carnivore Diet
It is a good idea to transition gradually into the carnivore diet. A radical transition can be challenging, both nutritionally and psychologically. There is no need to give up all your favorite foods overnight.
Making one meal of the day a complete carnivore meal is an excellent place to start, and after you get used to it, you can move on to the next. Breakfast is one of the simplest meals to begin with. A quick and simple option would be some bacon or baked salmon. Replacing each element of a meal one at a time is an additional strategy for easing into the diet. For example, you can start by substituting more eggs for the toast in a meal of eggs, bacon, toast, cereal, and juice. The next day, you might have an extra slice of bacon in place of your cereal.
Then swap out the fruit the following day.
Nothing is wrong with completely giving up all non-meat foods, but just like quitting smoking, it is not something everyone can handle. Experiment to find a strategy that works best for you.
Sample Carnivore Diet Meal Plan
The following seven-day meal plan is designed for a person with a TDEE of 2,100 calories. To lose fat, reduce the daily calories by 210-315. To gain muscle, increase by the same amount.
Monday
Meal 1: 9 oz Ribeye Steak
Calories: 800
Carbs: 0g
Protein: 60g
Fat: 60g
Meal 2: Three Chicken Thighs
Calories: 600
Carbs: 0g
Protein: 50g
Fat: 45g
Meal 3: 9 oz Ground Beef
Calories: 700
Carbs: 0g
Protein: 60g
Fat: 50g
Total Daily Nutrition:
Calories: 2,100
Carbs: 0g
Protein: 170g
Fat: 155g
Tuesday
Meal 1: Bacon (2 rashers) and Eggs (3)
Calories: 600
Carbs: 1g
Protein: 20g
Fat: 55g
Meal 2: 9 oz Pork Chops
Calories: 700
Carbs: 0g
Protein: 55g
Fat: 50g
Meal 3: 9 oz Salmon Filet
Calories: 600
Carbs: 0g
Protein: 50g
Fat: 45g
Total Daily Nutrition:
Calories: 1,900
Carbs: 1g
Protein: 125g
Fat: 150g
Wednesday
Meal 1: 9 oz T-bone Steak
Calories: 900
Carbs: 0g
Protein: 70g
Fat: 70g
Meal 2: 9 oz Lamb Chops
Calories: 800
Carbs: 0g
Protein: 60g
Fat: 60g
Meal 3: 9 oz Shrimp
Calories: 400
Carbs: 0g
Protein: 80g
Fat: 8g
Total Daily Nutrition:
Calories: 2,100
Carbs: 0g
Protein: 210g
Fat: 138g
Thursday
Meal 1: 9 oz Beef Ribs
Calories: 900
Carbs: 0g
Protein: 60g
Fat: 70g
Meal 2: 9 oz Duck Breast
Calories: 600
Carbs: 0g
Protein: 45g
Fat: 45g
Meal 3: 9 oz Ground Turkey
Calories: 700
Carbs: 0g
Protein: 60g
Fat: 50g
Total Daily Nutrition:
Calories: 2,200
Carbs: 0g
Protein: 165g
Fat: 165g
Friday
Meal 1: 9 oz Sirloin Steak
Calories: 800
Carbs: 0g
Protein: 60g
Fat: 60g
Meal 2: Three Chicken Wings
Calories: 600
Carbs: 0g
Protein: 50g
Fat: 45g
Meal 3: 9 oz Bison Burger
Calories: 700
Carbs: 0g
Protein: 60g
Fat: 50g
Total Daily Nutrition:
Calories: 2,100
Carbs: 0
Protein: 170 g
Fat: 155 g
Saturday
Meal 1: 9 oz Ribeye Steak
Calories: 800
Carbs: 0g
Protein: 60g
Fat: 60g
Meal 2: 9 oz Ground Turkey
Calories: 700
Carbs: 0g
Protein: 60g
Fat: 50g
Meal 3: 9 oz Salmon Filet
Calories: 600
Carbs: 0g
Protein: 50g
Fat: 45g
Total Daily Nutrition:
Calories: 2,100
Carbs: 0
Protein: 170 g
Fat: 155 g
Sunday
Meal 1: 9 oz T-bone Steak
Calories: 900
Carbs: 0g
Protein: 70g
Fat: 70g
Meal 2: 9 oz Pork Chops
Calories: 700
Carbs: 0g
Protein: 55g
Fat: 50g
Meal 3: 9 oz Ground Beef
Calories: 700
Carbs: 0g
Protein: 60g
Fat: 50g
Total Daily Nutrition:
Calories: 2,300
Carbs: 0g
Protein: 185g
Fat: 170g
Carnivore Diet Calories and Macros
Regardless of what type of diet plan you are following, the basic principle of calorie equilibrium applies. If you eat more calories than your body burns off, you will gain weight; if you consume fewer calories, you will lose weight. To maintain weight, you should eat the same calories your body needs for daily energy.
The first step is determining how many calories your body needs daily. This is called your Total Daily Energy Expenditure (TDEE). You can work out your TDEE with this online calculator.
My TDEE is 2,713. So, to maintain my current weight, I need to shoot for an average of 2,700 calories per day. I need to eat 10-15% fewer calories to lose weight. This will create a caloric deficit, forcing my body to turn to stored body fat to meet the extra energy demand. That means I should eat between 2,430-2,295 calories for weight loss.
Combine a 10-15% caloric surplus with strength training to gain lean muscle mass. For me, that would work out to be 2,970-3,105 calories per day.
When it comes to your macros, protein is the most important. That’s because your carbohydrate intake will be zero. Studies suggest that the ideal protein intake to maintain or build muscle is between .7 and 1 gram per pound of body weight. [10]
I weigh 200 pounds, so my daily protein intake should be between 150 and 200 grams. If my goal were to lose or maintain my weight, I’d keep it at the lower end of that range, and if I were in a bulking phase, I’d set my goal at around 200 grams of protein each day. The remainder of my daily calories will come from fats.
Addressing Potential Concerns and Criticisms
The idea of cutting fruits and vegetables from their diet is alarming to most people. So, let’s address some common concerns and criticisms surrounding the carnivore diet to see if we can set matters straight.
Increased Cholesterol Levels
There is no denying that meat has a high saturated fat and cholesterol content. This causes the liver to create more cholesterol than the body requires for normal function. For example, a 3-ounce serving of prime rib comprises roughly 75 milligrams of cholesterol and 14 grams of fat, six of which are just saturated fat. That’s more than the American Heart Association’s daily recommended cholesterol intake.
But is high cholesterol necessarily a bad thing? Recent research has been challenging long-held assumptions. In a 2017 meta-study that included 68,000 patients, academics and cardiologists from 17 nations examined 19 heart disease studies. They discovered no connection between high LDL cholesterol and heart disease; evidence suggests people with higher cholesterol levels lived longer. [11]
One of the authors of the study, cardiologist Dr. Aseem Malhotra, commented: “The scientific evidence clearly reveals that we must stop fear-mongering when it comes to cholesterol and heart disease and focus instead on insulin resistance, the most important risk factor as a precursor to many chronic diseases.”
Insulin resistance is caused not by meat but by sugar and grains.
High Mercury Levels
There are some concerns about an unhealthy mercury intake resulting from eating a lot of fish on the carnivore diet. A healthy diet should include fish, which is rich in omega-3 fatty acids, high-quality protein, and other necessary nutrients. However, traces of mercury are present in practically every fish and shellfish. In general, eating fish does not provide a significant health risk for mercury poisoning. However, if consumed in large quantities, some fish and shellfish have greater mercury concentrations that could be harmful.
Avoid eating shark, swordfish, king mackerel, or tilefish whenever possible. Instead, choose seafood that has been shown to contain the least mercury, such as shrimp, canned light tuna, salmon, pollock, and catfish.
High Nitrate Levels
Processed meats like bacon, ham, sausages, and hot dogs usually have added nitrates. They serve as preservatives, helping in the reduction of dangerous bacterial growth. However, there is some proof that nitrites can harm cells and change into cancer-causing chemicals. The simplest way to avoid this issue is to reduce your intake of foods like smoked bacon, sausages, cold cuts, salami, jerky, and hams. Replace them with fresh meat on the bone.
Carnivore Diet Supplements
A carnivore diet that includes dairy and eggs covers your nutritional needs well. However, you can plug a few potential gaps with supplementation. I recommend three supplements:
Magnesium
Magnesium, which is primarily sourced from vegetables, nuts, and legumes, is critical for many bodily functions. To ensure you’re getting an adequate magnesium supply on the carnivore diet, consider taking 450 mg of magnesium citrate daily.
Vitamin C
Vitamin C is well known for its immunity-boosting properties. Because it is mainly found in citrus fruits, you will struggle to get enough of it on the carnivore diet. Therefore, we recommend supplementing with 500 mg of vitamin C daily.
Multivitamin
Taking a daily multivitamin is a smart insurance policy that will ensure that you’re getting adequate amounts of vitamins A, D, E, and K, all of which may be low when you’re only eating meat. Check that the multivitamin contains 100% of RDA’s essential vitamins and minerals.
FAQs
Is coffee allowed on a carnivore diet?
Technically. Coffee is not allowed on the carnivore diet. That’s because it is derived from plant-based products. However, many people on the carnivore diet make an exception in this case due to the proven health benefits that come with drinking coffee. Coffee is also low in carbohydrates and calories. Obviously, you cannot add sugar to your coffee on the carnivore diet. At the end of the day, it comes down to personal preference in terms of consuming coffee on the carnivore diet.
Do you have to eat organ meats on the carnivore diet?
No, eating organ meats is not mandatory on the carnivore diet. They are, however, encouraged due to their nutrient density and health benefits. Micronutrients are abundant in organ meats. They are especially plentiful in B vitamins, which promote energy. Including them in your diet will positively impact your overall health and give you more energy.
Organ meats also contain a lot of protein. Leucine, the most vital of the three branch-chain amino acids, is highly abundant in them. Leucine promotes protein synthesis, which is where muscle growth begins. The protein in organ meats is very bioavailable, meaning it will get into your muscle cells faster to promote protein synthesis.
Should I increase my electrolyte intake on the carnivore diet?
Yes, you should try to get extra electrolytes when on the carnivore diet. Electrolyte levels can run low on a low-carb diet like the carnivore diet. Low carbohydrate diets result in significantly less insulin release. Water leaves the body when insulin levels are low. You’ll lose electrolytes like magnesium, potassium, sodium, and water. This can leave you feeling lethargic.
I recommend salting your meats with Himalayan pink salt to prevent electrolyte loss while following the carnivore diet.
How strict should I be about cutting carbs when building muscle on a carnivore diet?
The keto diet is not the same as the carnivore diet. You will still be quite stringent about cutting carbs on a carnivore diet while trying to lose weight. However, you can relax some of your restrictions if you want to gain muscle bulk.
Carbs are necessary for muscular growth.
Your energy requirements on a carnivorous diet will be satisfied by fat. Your intake of carbohydrates will result in a favorable insulin response that will encourage protein synthesis. Additionally, it will improve your anabolic hormone response.
Eat a different amount of carbohydrates before and after working out. Consuming some carbohydrates before working out will also increase the intensity of your workouts. Consuming carbohydrates after exercise will refill glycogen reserves and hasten your recovery.
It will require some work to add extra carbohydrates to the carnivorous diet. Goat yogurt and honey are two carbohydrates that are suitable for carnivorous diets. Aim for about 100 grams of carbohydrates per day.
Conclusion
The carnivore diet isn’t for everybody. But the only way to know if it’s for you is to try it. The seven-day meal plan provided here gives you an excellent introduction to the diet. Simply repeat it for four weeks, then assess your results in terms of how you feel and how much you weigh. If you feel the need, reintroduce fruits and vegetables for a time before returning to a strict meat-only diet.
References
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7-Day Carb Cycling Meal Plan
Eating healthy and working out go hand in hand, or they should! What you eat can have a direct impact on your training results. A poor diet can undermine your progress and could even mean you make no progress at all.
Subsequently, most exercisers follow an eating plan designed to support their workouts, and that matches their training goal. Unfortunately, there are a lot of diets to choose from, and while some are safe, effective, and healthy, many others are not. Sadly, some people cannot tell the difference between the good and the bad and end up following unsuitable or unsustainable plans.
Carb cycling has proven popular with bodybuilders and is gaining traction within the general fitness community.
In this article, we discuss why and how to do carb cycling and provide you with a sample 7-day meal plan to try.
What is Carb Cycling?
Food can be divided into three macronutrient groups – protein, fat, and carbohydrates. Your body uses protein for muscle repair and growth, fat for slow-release energy and energy storage, and carbs for instant energy. All three macro groups are important, and diets that contain all three are generally the healthiest and easiest to stick to.
However, lower-carb diets can be effective for weight loss, and cutting carbs may increase fat burning.
Unfortunately, low-carb diets can be hard to stick to and often lead to hunger and cravings. In addition, cutting carbs can also hurt your workouts, reducing intensity and duration. That’s because carbs are converted to and stored as glycogen, which is your body’s preferred fuel source during intense exercise. Fewer carbs mean less glycogen, and less energy, too.
With carb cycling, you consume more carbs on training days and fewer carbs when you are less active. This ensures you have the fuel you need to power through your workouts but are less likely to store fat on rest days.
Carb cycling means you can enjoy many of the benefits of a low-carb diet while still providing your body with the fuel it needs for intense exercise.
Related: Can Carbohydrates Improve Athletic Performance?
Sample carb cycling/training plan:
Monday – intense strength training/high-carb diet
Tuesday – low-intensity cardio/low-carb diet
Wednesday – intense strength training/high-carb diet
Thursday – intense strength training/high-carb diet
Friday – low-intensity cardio/low-carb diet
Saturday – intense strength training/high-carb diet
Sunday – rest/low-carb diet
Carb Cycling Meal Plan Benefits
Not sure if carb cycling is for you? Consider these benefits and then decide!
Less hunger and fewer cravings compared to a standard low-carb diet
Low-carb diets invariably lead to low blood glucose, which can trigger hunger and cravings. While you may be able to ignore these sensations for a couple of days, eventually, they’ll wear away your willpower, and you’ll break your diet.
With carb cycling, a carb-rich meal is never more than a day or two away, so you should experience fewer cravings and less hunger, and you won’t need to rely on your willpower as much. This should make a carb cycling meal plan easier to stick to than a standard low-carb diet.
Glycogen replenishment for better workouts
High-carb diets are commonly associated with improved athletic performance (1). As mentioned above, your body converts carbs into glycogen, which is your body’s preferred source of fuel during high-intensity exercise. Intense training depletes your glycogen stores, and lost glycogen must be replaced before you can repeat a similarly demanding workout.
Standard low-carb diets do not replenish muscle glycogen, and, as a result, once your stores are depleted, you’ll find it hard to train very hard or for long. Your muscles will basically be running on empty.
However, with carb cycling, glycogen-depleting workouts are accompanied by plenty of dietary carbs, ensuring your glycogen stores are restocked regularly. This ensures that you always have the energy you need to work out.
Increased fat burning
Low-carb diets have long been associated with fat burning and weight loss (2). When you cut carbs from your diet, your body has no choice but to start burning fat for fuel. Also, consuming a lot of carbs, especially during periods of sedentarism, can cause fat storage and weight gain.
Carb cycling could help you lose fat faster by eliminating the competition for fuel and making fat your primary energy source on your low-carb days.
Variety
Following the same diet day after day can soon become boring. Carb cycling is essentially two diets combined (low-carb and high-carb), so you should find it more varied and interesting.
Depending on your carb cycling plan, you probably won’t eat the same way for more than two days in a row. This variety can make carb cycling more appealing than a standard low-carb diet, especially for long-term use.
Carb Cycling Meal Plan Drawbacks
While carb cycling is popular and works, there are also a few of drawbacks to consider:
Macro tracking can be time-consuming and inconvenient
Needless to say, if you are going to manipulate your carbohydrate intake from one day to the next, you’ll need to count and track your macros. After all, if you don’t know how many grams of carbs, protein, and fat you are consuming, you won’t be able to adjust your intake.
While macro tracking is not as challenging or time-consuming as it used to be, you’ll still need to use an app or website to record your food intake.
Macro tracking does get easier the longer you do it, but initially, it can be a hassle. Some people also find it stressful. However, macro tracking is part and parcel of the carb-cycling diet.
It can take some of the enjoyment out of eating
Any diet, even a flexible one like carb cycling, can take some of the enjoyment out of eating. Food should be one of life’s pleasures, but carb cycling means you’ll need to be much more aware of what you eat. You may even have to turn down certain foods as they may not fit your diet, e.g., a slice of a colleague’s birthday cake on a designated low-carb day.
Eating out can be difficult
The carb cycling diet is quite prescriptive, and on high and low-carb days, you’ll have both macro and calorie goals to hit. This can make eating out very challenging, if not impossible. While some eateries publish nutritional breakdowns for the meals on their menu, there is no guarantee they will match your needs.
In most cases, carb cycling means you’ll have to prepare all your own meals, and eating out will have to be limited to the occasional cheat meal.
If you change your workouts, you’ll need to change your eating plan, too
With carb cycling, your meals should match your workouts. You eat fewer carbs on the days you are less active and more on the days you train. So, if you change your training, e.g., skip a workout or do an extra session, you’ll also need to alter your diet.
Not suitable for everyone
While carb cycling has the potential to be a safe diet and is not as restrictive as many other eating plans, it is not suitable for everyone. People who should not try carb cycling include those with diabetes, anorexia or other eating disorders, or nutritional deficiencies. If in doubt, speak to your doctor before trying carb cycling.
Sample 7-Day Carb Cycling Meal Plan
Carb Meal Plan
You can enjoy many of the benefits of carb cycling simply by eating more carbs (grains, potatoes, rice, fruit, legumes, pasta, etc.) on training days and minimizing your intake of those foods on rest or active recovery days.
However, to help take the guesswork out of carb cycling, here is a sample meal plan to try.
Adjust portion sizes and your caloric and macro intakes based on your nutritional needs and exercise goals. Use this handy Carb Cycling Calculator to determine your requirements.
Day 1 – High Carb
Suggested workout: Lower body strength training
Breakfast
1 cup of oatmeal
2 slices of wholemeal toast
2-3 eggs, cooked to taste
1 cup of orange juice
Snack
1 cup of natural yogurt
1 banana
¼ cup of mixed chopped walnuts
Lunch
8 oz. grilled chicken breast
2 cups of pasta with tomato sauce
Large mixed side salad
Snack
Protein shake
½ cup of granola with 1% milk (or non-dairy alternative)
Dinner
8 oz. grilled steak
1 medium-sized baked potato
1 cup of green beans
1 cup of fresh fruit salad
Day 2 – High Carb
Suggested workout: Upper body strength training
Breakfast
2-3 scrambled eggs
2 slices of wholemeal toast with butter
1 cup of cereal with 1% milk (or non-dairy alternative)
Snack
1 tuna pouch in oil
4-6 wholegrain crackers
Lunch
1 large turkey sandwich
2-3 plain rice cakes
1 apple
Snack
4 oz. of beef jerky
1 banana
Dinner
1 cup of beef chili
1 cup of cooked brown rice
Large mixed side salad
Day 3 – Low Carb
Suggested workout: Low-intensity cardio or rest day
Breakfast
3-egg omelet
4 oz. of grilled bacon
¼ cup of grated cheese
Snack
½ cup of mixed nuts
Lunch
1 large tuna salad
½ cup of cooked quinoa
Snack
2 oz. of string cheese
1 salmon pouch in oil
Dinner
8 oz. grilled fish fillet
Mixed oven-roast vegetables
Sugar-free Jell-O with heavy cream
Day 4 – High Carb
Suggested workout: Lower body strength training
Breakfast
2-3 pancakes with maple syrup
1 banana
Protein shake
Snack
1 apple
2 tablespoons of natural peanut butter
Lunch
Large bacon, lettuce, and tomato sandwich
1 oz. potato chips
1 cup 1% milk (or non-dairy alternative)
Snack
1 cup of fruit-flavored yogurt
1 oz. of raisins
Dinner
1 homemade 6 oz. grilled hamburger/cheeseburger
3 oz. potato wedges
2 cups of broccoli
Day 5 – Low Carb
Suggested workout: Low-intensity cardio or rest day
Breakfast
2-3 eggs cooked to taste
½ avocado
2 oz. of ham
Snack
6-8 carrot sticks
2 oz. of hummus
Lunch
6 oz. grilled chicken breast
Large mixed Greek salad
Snack
1 low-carb protein bar
Dinner
8 oz. grilled salmon fillet
1 cup of green beans
2 cups of cauliflower
½ cup of corn kernels
Day 6 – High Carb
Suggested workout: Upper body strength training
Breakfast
2-3 waffles with maple syrup
4 oz. of grilled bacon
½ cup of blueberries
Snack
2-3 hardboiled eggs
1 banana
Lunch
2 cups of chicken and noodle soup
4-6 wholegrain crackers
1 apple
Snack
4 oz. of mini pretzels
2 oz. of low-fat cream cheese
Dinner
1 homemade pizza with protein and vegetable topping, e.g., tuna and peppers
Large side salad
Day 7 – Low Carb
Suggested workout: Rest day
Breakfast
2-3 eggs, scrambled
1 oz. of American cheese
2 oz. of grilled bacon
Snack
1 cup of cottage cheese
¼ cup of mixed nuts
Lunch
1 large low-carb roast beef and vegetable wrap
1 cup 1% milk (or non-dairy alternative)
Snack
Berry and protein powder smoothie
Dinner
Chicken stir-fry with mixed vegetables
Zucchini noodles
7-Day Carb Cycling – FAQs
Do you have a question about our carb cycling meal plan or this type of diet in general? No problem, because we’ve got the answers!
1. Is carb cycling the same as keto?
Carb cycling involves both high-carb and low-carb days. In contrast, the ketogenic diet or keto is low carb all the time. Not eating more than 50 grams of carbs per day puts you into a state of ketosis, where your body has to make and use ketones for energy.
As even small amounts of carbohydrates can disrupt ketosis, it’s safe to say that carb cycling is not a type of ketogenic diet, and carb cycling and keto are not the same.
2. Is carb cycling safe?
Providing you eat healthy, natural foods during your carb cycling diet, this eating plan should be safe for most people. However, if you eat a lot of junk food, even if it fits your macros, you could be deficient in vitamins, minerals, and fiber, which is not good for your health.
That said, if you have difficulty stabilizing your blood glucose, suffer from diabetes, or have a history of eating disorders, you should speak to your doctor before starting a carb-cycling diet.
3. Will I lose weight by carb cycling?
The main factor that will determine whether or not you lose weight is the number of calories you consume relative to your TDEE or total daily energy expenditure.
For example, if you need to eat 2,000 calories to maintain your weight but only consume 1,500, your body will burn fat to compensate for the energy shortfall. In contrast, if you eat 2,500 calories but only need 2,000, you’ll gain weight instead.
Carb cycling makes it a little easier to lose weight and avoid weight gain, but your caloric intake is the most crucial factor to consider.
Related: Bulking vs. Cutting: The Best Methods to Accelerate Gains!
4. Is carb cycling good for building muscle mass?
Carb cycling comes from the world of bodybuilding, so it’s safe to say it can help you build muscle when combined with an appropriate training plan. The high-carb days provide your muscles with the energy they need for training, while carb intakes are lower on rest days, which should help minimize fat gain.
Carb and calorie cycling feature heavily in many diets, including Lean Gains, which is one of the most popular body recomposition training and eating plans.
5. How many high and low-carb days should I have in my carb cycling meal plan?
High-carb days should coincide with your most intense workouts. So, if you hit the gym three days a week, you should have three high-carb eating days. The remaining four days, where your activity levels are lower, should be paired with low-carb days.
This means you must sync your workout program with your eating plan. Failure to do so, e.g., an intense workout on a low-carb day, could compromise your workout and results.
6. What should my calories and macros be on the high and low-carb days?
Your calories and macros depend on several factors, including your weight, activity levels, carb tolerance, and training goals. As such, we can’t tell you what your calories and macros be on the high and low-carb days.
However, if you check out this calculator and enter all the requested information, you’ll receive all the details you need regarding both calories and macros.
7. How long can I stay on the carb-cycling meal plan?
Theoretically, you can continue carb cycling for as long as you like. It’s less a diet and more a sustainable style of eating and training. That said, you should not follow our 7-day plan for more than a couple of weeks as you’ll probably get bored with our food recommendations.
Use our plan to get you started, but then, as you get a feel for the high and low-carb days, start creating your own meals. However, make sure you track your macros to ensure you’re hitting all your nutrient targets.
Closing Thoughts
In a world where crazy diets and bad nutritional advice are all too common, carb cycling is like a breath of fresh air. The concept is simple – eat more carbs on training days and less when you are not so active.
This creates the ideal nutritional environment for building muscle and losing fat.
However, while carb cycling is straightforward in theory, it may be somewhat more complicated in practice. You’ll need to get into the habit of measuring and tracking your food intake, changing your diet from one day to the next, and synching your meals to your workout. Some people will this difficult and even stressful.
As such, carb cycling is not for everyone.
But, if you want to gain muscle while losing or avoiding unnecessary fat gain, carb cycling could be the approach you’ve been looking for. Give it a try, and let us know how you get on!
References:
Henselmans M, Bjørnsen T, Hedderman R, Vårvik FT. The Effect of Carbohydrate Intake on Strength and Resistance Training Performance: A Systematic Review. Nutrients. 2022 Feb 18;14(4):856. doi: 10.3390/nu14040856. PMID: 35215506; PMCID: PMC8878406. https://pubmed.ncbi.nlm.nih.gov/35215506/
Barber TM, Hanson P, Kabisch S, Pfeiffer AFH, Weickert MO. The Low-Carbohydrate Diet: Short-Term Metabolic Efficacy Versus Longer-Term Limitations. Nutrients. 2021 Apr 3;13(4):1187. doi: 10.3390/nu13041187. PMID: 33916669; PMCID: PMC8066770. https://pubmed.ncbi.nlm.nih.gov/33916669/
A Comprehensive 5-Day Menopause Diet Plan to Ignite Healthy Weight Loss
Menopause commences when a woman goes 12 consecutive months without menstruating. Menopause represents the final stage in a woman’s reproductive journey, marking the conclusion of her fertility and the ability to conceive. This transitional phase affects each woman differently.
During menopause, the body undergoes several changes, such as weight gain, reduced muscle and bone mass, sagging of the breasts, thinning of the hair, dry skin, eyes, and mouth. Besides, menopausal women might suffer from psychological and emotional factors like irritability, tiredness, palpitations, sleeplessness, depression, anxiety, anger issues, stress, and nervousness.
During the menopause transition phase, the two primary female hormones, estrogen, and progesterone, gradually tend to decrease. A low level of estrogen results in a slower metabolism. When your metabolism is slow, burning calories becomes challenging, leading to reduced muscle mass and increased fat stores, eventually causing weight gain. [1][2]
Why is it Important to Eat a Healthy Diet During Menopause?
Eating healthy is essential during menopause for various reasons. It provides proper nutrients and helps you prevent hormonal imbalances. It also boosts your metabolism and prevents weight gain.
A nutritious diet that includes fruits, vegetables, whole grains, nuts, low-fat dairy, lean meat, and legumes helps prevent unnecessary calorie intake, manages appetite, and promotes satiety, thereby aiding in weight management.
A diet rich in fiber, prebiotics, and probiotics improves gut health, thereby alleviating digestive issues like indigestion, constipation, diarrhea, heartburn, irritable bowel syndrome, etc.
Dairy products like milk, cheese, and yogurt, which are rich in vitamin D, calcium, phosphorus, potassium, magnesium, and vitamin K, are extremely helpful for bone health. Consuming these foods can help alleviate osteoporosis symptoms. [3]
Fish such as salmon, anchovies, and mackerel, and seeds like hemp, chia, and flaxseeds are rich sources of omega-3 fatty acids. Consuming these foods may lessen the symptoms of hot flashes and night sweats that occur during menopause. It also improves heart health by managing cholesterol and triglyceride levels. [4]
If you are undergoing menopause, you must include more protein in your diet to increase your muscle mass and improve bone health. Studies recommend that women over 50 take 20 to 25 grams of protein daily. [5]
Healthy Foods to Eat
Consuming lesser calories than usual and changing your regular diet pattern can be beneficial to lose weight after menopause. A nutritious diet like the Mediterranean diet is optimal for women going through menopause [6][7]. A Mediterranean diet involves:
Different varieties of fruits and vegetables
Lean protein such as poultry without skin, Greek yogurt, lentils, tofu, low-fat dairy products, and white fishes like cod, bass, and haddock
Whole grains, such as millet, quinoa, barley, brown rice, bulgur wheat, etc.
Healthy fats like mackerel, tuna, sardine, herring, and salmon
Nuts and seeds, and olive oil
Foods to Avoid
For menopausal women, weight gain becomes a major concern due to unhealthy and unmindful eating habits. Hence, to avoid gaining those extra pounds, you must deliberately avoid certain foods filled with trans fat and high calories. A few examples of these foods include:
Fast foods
Oily foods
Excessively fried foods
Sugary foods like cookies, doughnuts, and cakes
Foods loaded with added sugar
Salty foods
Processed meats
Sweetened beverages
Alcohol
5-Day Menopause Diet Plan to Lose Weight
Following a diet plan with working out makes it easier to lose weight. The recommended and prohibited food items should be kept in mind while designing such a diet plan. You must adhere to what is advised and exclude unwarranted foods from your plan. Here is a sample five-day menopause diet plan for weight loss.
Day 1
Breakfast
Two portions of omelet containing egg white, onion, bell peppers, mushroom, and spinach, and a pair of apples.
Carbohydrate: 63 gm
Protein: 57 gm
Fat: 2 gm
Calories: 490 kcal
Lunch
One portion of grilled chicken breast, avocado salad, and one serving of carrot with hummus.
Carbohydrate: 33 gm
Protein: 41 gm
Fat: 32 gm
Calories: 575 kcal
Dinner
Two portions of zucchini pasta having lemon cream sauce with one serving of fried broccoli.
Carbohydrate: 41 gm
Protein: 20 gm
Fat: 50 gm
Calories: 633 kcal
Total Calories: 1,701
Day 2
Breakfast
One serving of egg white frittata and one serving of honey grapefruit with banana.
Carbohydrate: 44 gm
Protein: 24 gm
Fat: 23 gm
Calories: 456 kcal
Lunch
One serving of tuna-avocado sandwich with two servings of arugula salad.
Carbohydrate: 51 gm
Protein: 28 gm
Fat: 34 gm
Calories: 604 kcal
Dinner
8 oz of herb and lemon fish and two servings of Lebanese fresh thyme tomato salad.
Carbohydrate: 56 gm
Protein: 54 gm
Fat: 28 gm
Calories: 645 kcal
Total Calories: 1,705
Day 3
Breakfast
One serving of almond raspberry smoothie with four slices of cantaloupe.
Carbohydrate: 45 gm
Protein: 22 gm
Fat: 29 gm
Calories: 509 kcal
Lunch
One serving of chicken and avocado salad and one serving of kiwi berry smoothie.
Carbohydrate: 49 gm
Protein: 37 gm
Fat: 26 gm
Calories: 551 kcal
Dinner
One serving of baby kale and blackberry salad and one serving of zucchini spears.
Carbohydrate: 46 gm
Protein: 22 gm
Fat: 46 gm
Calories: 638 kcal
Total Calories: 1,699
Day 4
Breakfast
One serving of sticky bun chia seed pudding and one serving of papaya flaxseed shake.
Carbohydrate: 38 gm
Protein: 14 gm
Fat: 28 gm
Calories: 446 kcal
Lunch
One serving of tomato and cheese wrap and one serving of cauliflower and tahini.
Carbohydrate: 39 gm
Protein: 20 gm
Fat: 33 gm
Calories: 509 kcal
Dinner
One serving of green bean and kidney bean salad with two servings of cucumber avocado soup.
Carbohydrate: 57 gm
Protein: 54 gm
Fat: 35 gm
Calories: 739 kcal
Total Calories: 1,694
Day 5
Breakfast
One serving of paleo tomato and egg scramble and two servings of apple toast.
Carbohydrate: 47 gm
Protein: 30 gm
Fat: 31 gm
Calories: 575 kcal
Lunch
One serving of quick avocado tuna sandwich and one serving of strawberry and walnut spinach salad.
Carbohydrate: 48 gm
Protein: 44 gm
Fat: 25 gm
Calories: 565 kcal
Dinner
One serving of smoked salmon and broccoli soup and one serving of avocado, strawberry, spinach salad.
Carbohydrate: 48 gm
Protein: 23 gm
Fat: 34 gm
Calories: 556 kcal
Total Calories: 1,696
Tips to Lose Weight During Menopause
Here are some more tips that to lose weight during menopause:
1. Exercise
As you age, your muscle mass decreases while your body fat increases. Regular exercise is the best way to preserve your muscle tone and get rid of extra weight. As per research, aerobics helps reduce extra weight post-menopause [8][9]. It was also found that strength training can improve fat loss in women after menopause [10].
If you find exercising difficult, start with low to moderate activities to help you get used to being physically active and increase the intensity gradually. Some simple ways to get yourself active throughout the day include gardening, short walks, and taking stairs instead of the lift.
2. Prioritize Sleep
It is essential to sleep well to maintain a healthy weight. As per a study, lack of sleep may be associated with altered metabolism in women going through menopause [11]. Sleep deprivation may greatly impact your appetite and body weight.
3. Plan your Meal & Practice Mindful Eating
Planning your meals helps you understand your food’s nutritional quality. Meal planning can limit your unhealthy food consumption and allow you better control over your portion sizes.
Women undergoing menopause tend to eat unhealthily and mindlessly, which eventually results in weight gain. Hence, if you want to stay healthy, stock your pantry with nutritious foods. Avoid snacking on junk food and, instead, adopt mindful eating practices. Mindful eating allows you to recognize your body’s internal cues and needs rather than being influenced by external triggers that lead to unhealthy eating. Mindful eating can also keep you from binge eating and emotional eating episodes.
4. Stop Late Night Snacking
Late-night snacking and binging on unhealthy food can lead to weight gain. Keep healthy snacks handy for such late-night cravings. According to a study, maintaining food logs, regular weight measurements, and exercise can result in substantial weight loss [12].
5. Exercise Portion Control
Maintaining portion control is a valuable strategy for managing your weight, enabling you to carefully determine the right serving sizes to incorporate into your meals.
Sitting at a table instead of eating in front of the TV and measuring your snacks instead eating them directly from the packet can also help control your food intake.
6. Drink Enough Water
Drinking water is essential for general well-being. It is also important for women encountering menopause. Research indicates that drinking enough water helps lose weight because it suppresses appetite. It also helps lose fat deposits by inducing lipolysis, a process of breaking down stored fats. [13][14]
7. Manage Stress
Women often experience stress while undergoing menopause. According to research, stress is linked to weight gain due to increased appetite and slower metabolism [15]. Incorporating stress-busting techniques like meditation, yoga, Tai-chi, deep breathing, and aromatherapy may help alleviate symptoms.
Frequently Asked Questions
What is the fastest way to lose weight during menopause?
Here are some tips that, when followed, can help you lose weight quickly during menopause:
Mindful eating
Regular exercise
Drinking enough water
Curbing your sweet tooth
Including enough fiber into your diet
Limiting your alcohol consumption
Portion control
Reducing your stress levels
Getting enough sleep
What foods should you eat during menopause to lose weight?
You should eat the following foods while wanting to lose weight during menopause.
Calcium and vitamin D-rich foods: Greek yogurt, low-fat milk, cheese, eggs, sardine, salmon, broccoli
Omega 3 fatty acids: Flax seeds, chia seeds, tuna, mackerel
Lean proteins: Poultry, lean beef, tuna, turkey, lentils, tofu, beans,
Green vegetables: Spinach, kale, bok choy, arugula, cabbage, watercress, collard greens, broccoli, cauliflower
Whole grains: Millet, barley, quinoa, bulgur wheat, brown rice, red rice
Healthy fats: Avocado, sardine, mackerel, sardine, tuna, and salmon, different nuts and seeds, and olive oil
Phytoestrogen foods: barley, grapes, green tea, black tea, soybeans, peanuts, flax seeds, plums, berries.
What are four foods to manage menopause?
The four primary foods to manage menopausal symptoms are green vegetables and fruits, lean proteins, whole grains, and dairy products. Besides, food rich in phytoestrogen and healthy fats are also helpful.
Final Words
You should prioritize weight loss during menopause as it can lead to numerous health issues like heart disease, impaired metabolism, reduced bone density, etc. Losing weight during menopause may seem challenging, but a strong mindset can make it happen.
Eating nutritious food, exercising regularly, improving your sleep pattern, yoga, meditation, deep breathing techniques, and reducing stress levels can help promote overall health and well-being throughout menopause and beyond.
Note: The content on Fitness Volt is for informative purposes only. Do not take it as medical advice to diagnose, prevent, or treat health problems. If you’re suffering from a health issue, are pregnant, or are under 18 years old, you should consult your physician before starting any new supplement, nutrition, or fitness routine.
References
Changes in muscle mass and strength after menopause – PubMed. (2009, December 1). PubMed. https://pubmed.ncbi.nlm.nih.gov/19949277/
Silva, T. R., Oppermann, K., Reis, F. M., & Spritzer, P. M. (2021, June 23). Nutrition in Menopausal Women: A Narrative Review. PubMed Central (PMC). https://doi.org/10.3390/nu13072149
Dairy products, yogurts, and bone health – PubMed. (2014, May 1). PubMed. https://doi.org/10.3945/ajcn.113.073056
Flaxseed reduces total and LDL cholesterol concentrations in Native American postmenopausal women – PubMed. (2008, April 1). PubMed. https://doi.org/10.1089/jwh.2007.0359
The role of dietary protein and vitamin D in maintaining musculoskeletal health in postmenopausal women: a consensus statement from the European Society for Clinical and Economic Aspects of Osteoporosis and Osteoarthritis (ESCEO) – PubMed. (2014, September 1). PubMed. https://doi.org/10.1016/j.maturitas.2014.07.005
Adherence to Mediterranean dietary pattern and menopausal symptoms in relation to overweight/obesity in Spanish perimenopausal and postmenopausal women – PubMed. (2015, July 1). PubMed. https://doi.org/10.1097/GME.0000000000000378
Systematic Review of the Mediterranean Diet for Long-Term Weight Loss – PubMed. (2016, April 1). PubMed. https://doi.org/10.1016/j.amjmed.2015.11.028
Mediterranean Diet Plan – Much, Inc., E. T. (n.d.). Eat This Much, your personal diet assistant. Eat This Much. https://www.eatthismuch.com/diet-plan/mediterranean/
Friedenreich, C. M., Neilson, H. K., O’Reilly, R., Duha, A., Yasui, Y., Morielli, A. R., Adams, S. C., & Courneya, K. S. (2015, September 1). Volume of Aerobic Exercise and Adiposity in Postmenopausal Women. Effects of a High Vs Moderate Volume of Aerobic Exercise on Adiposity Outcomes in Postmenopausal Women: A Randomized Clinical Trial | Breast Cancer | JAMA Oncology | JAMA Network. https://doi.org/10.1001/jamaoncol.2015.2239
Earnest, C. P., Johannsen, N. M., Swift, D. L., Lavie, C. J., Blair, S. N., & Church, T. S. (2013, April 8). Dose Effect of Cardiorespiratory Exercise on Metabolic Syndrome in Postmenopausal Women. PubMed Central (PMC). https://doi.org/10.1016/j.amjcard.2013.02.037
Conceição, M. S., Bonganha, V., Vechin, F. C., de Barros Berton, R. P., Lixandrão, M. E., Damas Nogueira, F. R., de Souza, G. V., Traina Chacon-Mikahil, M. P., & Libardi, C. A. (2013, September 16). Sixteen weeks of resistance training can decrease the risk of metabolic syndrome in healthy postmenopausal women. PubMed Central (PMC). https://doi.org/10.2147/CIA.S44245
Sleep, Health, and Metabolism in Midlife Women and Menopause: Food for Thought – PubMed. (2018, December 1). PubMed. https://doi.org/10.1016/j.ogc.2018.07.008
Painter, S. L., Ahmed, R., Hill, J. O., Kushner, R. F., Lindquist, R., Brunning, S., & Margulies, A. (2017, May 12). What Matters in Weight Loss? An In-Depth Analysis of Self-Monitoring. PubMed Central (PMC). https://doi.org/10.2196/jmir.7457
Thornton, S. N. (2016, June 10). Increased Hydration Can Be Associated with Weight Loss. PubMed Central (PMC). https://doi.org/10.3389/fnut.2016.00018
Effect of excessive water intake on body weight, body mass index, body fat, and appetite of overweight female participants – PubMed. (2014, July 1). PubMed. https://doi.org/10.4103/0976-9668.136180
van der Valk, E. S., Savas, M., & C. van Rossum, E. F. (2018, April 16). Stress and Obesity: Are There More Susceptible Individuals? PubMed Central (PMC). https://doi.org/10.1007/s13679-018-0306-y
Best Vegan Bodybuilding Meal Plan For Bulking and Cutting
Over the past few years, one of the biggest nutritional movements has been a massive shift to vegetarianism and veganism. That trend has affected all sectors of society. Bodybuilders have been especially keen to embrace the vegetarian lifestyle. Going meatless, of course, flies in the face of the traditional bodybuilding diet of chicken, eggs, and tuna. So, how can you still pack on quality muscle when you can’t eat meat?
This article answers that question by laying out a seven-day vegan bodybuilding meal plan for bulking and cutting. It will also address the benefits and drawbacks of vegan bodybuilding, consider the best sources of the key macronutrients and address the most frequently asked questions about vegan bodybuilding.
What is Vegan Bodybuilding?
Vegan bodybuilding involves developing your body to enhance lean muscle mass and minimize body fat while eliminating all animal-based foods from your diet. Veganism is a stricter form of animal-based food exclusion than vegetarianism, which excludes meat, fish, and seafood.
Vegans avoid animal products. This includes everything vegetarians avoid but adds dairy products such as milk and cheese, eggs, honey, gelatin, and food additives derived from animal sources.
Vegans fall into two categories — raw-food vegans and whole-food vegans, who only consume unprocessed or minimally processed plant-based foods.
A vegan bodybuilding meal plan differs from a standard vegan meal plan in its macronutrient content. Bodybuilders require more proteins and fats to build muscle and provide energy. The carbohydrate counts will be about the same.
Read also: 12 Vegan Bodybuilders That Will Motivate You To Go Plant-Based
Vegan Dieting for Muscle Gain & Fat Loss
Whether you are following a vegan or carnivore diet, calorie intake is a key consideration. To build muscle, you must create a caloric surplus, where you take in more calories than you expend. Conversely, to lose body fat, you need a caloric deficit so that your caloric intake is less than your body’s energy needs. This forces your body to use stored energy (body fat) to meet its daily energy needs.
The first step to determining your caloric needs is to determine your maintenance calorie level. You must consume this number of calories daily to meet your energy needs. Check out this calculator to determine your ideal daily calorie intake.
You should consume 10-15% more than your maintenance level to build lean muscle mass. So, if you require 2,500 calories per day to meet your energy needs, you should aim for between 2,750 and 2,875 calories per day to add muscle mass.
To lose body fat, consume 10-15% fewer calories than your maintenance level. At a 2,500-calorie maintenance level, you should consume between 2,125 and 2,250 daily calories.
Vegan foods are generally less calorie dense than animal-sourced foods. That means vegans may have to eat more to reach their daily calorie goal. Rather than eating three huge meals, I recommend having five or six smaller meals spread approximately three hours apart over the course of the day.
Vegan Bodybuilding Protein Sources
Vegan proteins are derived from plants. The category ‘plants’ include everything from vegetables like corn and spinach to legumes like nuts and seeds and wholegrains such as oats and rice. In fact, provided that the protein source is not an animal, it is considered a plant protein.
The Recommended Daily Allowance (RDA) for protein is 0.8 grams per pound of body weight. That is fine for sedentary people. However, gym goers require more than that, depending on their goals. If your goal is to build muscle mass, you should increase your protein intake to between 1.2 and 1.5 grams per pound of body weight. [1]
Benefits of Plant-Based Proteins
The biggest adjustment you’ll have to make when you turn vegan is to find new protein sources. Getting complete amino acid profiles from vegan protein sources is more challenging. Here are three reasons why it may be well worth the effort:
Weight Loss
Some research suggests that plant-based proteins are more effective than animal-based proteins at encouraging weight loss. One study published in the 2016 Journal of General Internal Medicine found that following a general vegetarian diet, including vegan protein powders, was more effective in achieving weight loss goals than non-vegetarian weight loss diets. [2]
Protein, in general, is excellent for encouraging weight loss. It is the most satiating macronutrient and takes the most energy to digest. Plant-based proteins are even better for weight loss because they have far less saturated fat and fewer calories. [3]
General Health
Many people, especially young guys, who are determined to bulk up, eat too many animal proteins. This can lead to an increased risk of heart disease and kidney complications. Another problem with too much animal protein is that it is rich in heme iron. Too much of this iron can cause oxidative stress and free radical damage.
When you choose plant-based proteins, you reduce the risk of these complications. In addition, plant proteins supply your body with important phytonutrients. These natural chemicals help prevent disease, strengthen the immune system, and help offset the natural health declines associated with aging.
Environmental Friendliness
Switching to plant-based proteins is a smart move in terms of helping the environment. Reducing animal product consumption helps reduce the carbon footprint, saves precious water, and creates far less waste.
Best Plant Protein Sources
Black Bean: 15 grams of protein per 1 cooked cup
Chickpeas: 15 grams of protein per 1 cooked cup
Edamame: 17 grams of protein per 1 cooked cup
Tempeh: 31 grams of protein per 1 cooked cup
Tofu: 20 grams of protein per 1 cooked cup
Lentis: 18 grams of protein per 1 cooked cup
Plant-Based Protein Powders
Although most plant-based sources of protein do not contain all of the essential amino acids, many plant-based protein powders include a blend of sources that work together to provide you with your full complement of the essential amino acids. Of all the plant-based protein powders, brown rice protein powder is one of the best. It includes peptides that boost weight loss more than white rice or soy protein. It has also been shown to reduce the glycemic index response and improve liver function.
Related: Best Vegan Protein Powders Reviewed
Vegan Bodybuilding Carbohydrate Sources
Carbohydrate sources for vegan bodybuilders will not differ significantly from those of a meat-eating bodybuilder. That’s because the best sources of healthy, muscle-building carbohydrates for bodybuilders are rice, fruits, and vegetables.
Unlike other types of food, carbohydrates become immediately available as energy as soon you put them into your mouth. If we don’t require the energy immediately, it is stored for later use. The body stores carbs as glycogen in the muscles and the liver as a source of energy for movement and daily function. [4]
However, the human body can only hold around 100 grams of glucose in the liver and about 400 grams in the muscles. When energy intake is abundant with very little energy output, the muscle and liver stores rapidly fill up, and the excess is stored as body fat.
Carbs prevent the breakdown of muscle tissue. They do this by promoting an anabolic environment, thanks to their ability to stimulate insulin release. This helps counter the catabolic state you get into when you train heavy with weights. [5]
By eating the right sorts of carbs at the right times, you can prevent muscle tissue loss and keep your metabolism revved up for optimal anabolic response and fat loss. High-intensity activity, such as weight training, is fueled by carbs through a process called glycolysis. In fact, carbs are the body’s preferred energy source for vigorous exercise. It will help you to most efficiently generate adequate energy by promoting ATP production, which is the body’s primary energy system.
When you work out, you quickly use up your body’s limited glycogen stores. Taking in carbs after your workout will restore these levels, providing the energy you need to recover and rebuild your body.
Here are some exceptional carbs sources for vegan bodybuilders:
Rice
Sweet Potatoes
Yams
Cereals
Grains
Broccoli
Asparagus
Cauliflower
Spinach
Lettuce
Brussels sprouts
Related: Carbohydrate Calculator
Vegan Bodybuilding Fat Sources
Fats are an important macronutrient for bodybuilders. Containing more than double the number of calories per gram than proteins or carbs, they represent a nutrient-dense way to up your calorie count when bulking. Fats are involved in the production of many hormones, including testosterone. They’re also a concentrated energy source, providing long-lasting energy for workouts lasting more than an hour.
Fats can be classified into three groups:
Saturated
Unsaturated
Trans Fats
By far, the worst of the three is trans fats. These have been shown to raise LDL (bad) cholesterol levels while, at the same time, reducing HDL (good) cholesterol. You can eat saturated fats in moderation, but the show’s real star is the unsaturated kind. These healthy fats have been shown to act in just the opposite way to trans fats — they increase HDL and lower LDL cholesterol. The more unsaturated fats you get into your day, the healthier you will be. [6]
Switch Up Your Oils
One of the best ways to add healthy fats to your meals is to remove your old cooking oil and replace it with olive oil. The active ingredient in olive oil is oleic acid, which has been shown to produce a whole host of health benefits, including reducing inflammation and fighting free radical damage.
Omega-3 fatty acids are a superstar when it comes to healthy fats. They will benefit your body and your brain, having the ability to bring down triglyceride levels, improve the symptoms of many diseases such as arthritis and Parkinson’s and improve memory and cognitive ability. The best source of omega-3 is fatty fish. You can also get them from avocados, chia seeds, walnuts, and flaxseeds. To ensure a steady daily supply of omega-3s, you can also take them in supplement form. [7]
Here are half a dozen healthy fats to include in your vegan meal plan:
Nuts and seeds, such as almonds, walnuts, chia seeds, flaxseeds, and pumpkin seeds
Avocado
Coconut oil
Nut butter
Plant-based oils
Olive oil
Related: Fat Intake Calculator
7-Day Vegan Bodybuilding Meal Plan for Bulking
Here is the seven-day vegan meal plan for bulking:
Day 1:
Meal
Foods
Protein (g)
Carbs (g)
Fats (g)
Calories
Meal 1 (8:00 AM)
Vegan protein pancakes with maple syrup and a side of fruit
30
60
10
550
Meal 2 (11:00 AM)
Tofu scramble with vegetables, whole wheat bread, and avocado
25
40
20
450
Meal 3 (2:00 PM)
Quinoa and black bean bowl with mixed veggies and guacamole
30
60
15
600
Meal 4 (5:00 PM)
Vegan protein smoothie with almond milk, banana, and peanut butter
25
50
15
500
Meal 5 (8:00 PM)
Lentil curry with brown rice and steamed vegetables
40
70
10
700
Meal 6 (11:00 PM)
Chickpea salad with mixed greens, veggies, and tahini dressing
20
30
15
350
Total
170
310
85
3,150
Day 2-7: Follow a similar pattern as Day 1, adjusting the food choices and portion sizes as desired.
Here are some food options for each meal:
Meal 1 (8:00 AM): Vegan protein pancakes made with plant-based protein powder, oats, almond milk, and topped with maple syrup. Serve with a side of fresh fruit.
Meal 2 (11:00 AM): Tofu scramble cooked with vegetables (such as bell peppers, spinach, and onions), served with whole wheat bread and sliced avocado.
Meal 3 (2:00 PM): Quinoa and black bean bowl with a variety of mixed vegetables (such as roasted sweet potatoes, corn, and bell peppers) and a dollop of guacamole.
Meal 4 (5:00 PM): Vegan protein smoothie made with almond milk, a ripe banana, plant-based protein powder, and a spoonful of peanut butter.
Meal 5 (8:00 PM): Hearty lentil curry prepared with coconut milk and spices and served with brown rice and steamed vegetables (such as broccoli, cauliflower, and carrots).
Meal 6 (11:00 PM): Chickpea salad with mixed greens, colorful vegetables (such as cherry tomatoes, cucumbers, and bell peppers), and a creamy tahini dressing
Related: Bulking Calculator
7-Day Vegan Bodybuilding Meal Plan for Cutting
Use the following meal plan to get peeled:
Day 1:
Meal
Foods
Protein (g)
Carbs (g)
Fats (g)
Calories
Meal 1 (8:00 AM)
Overnight oats with almond milk, chia seeds, and berries
20
50
10
400
Meal 2 (11:00 AM)
Whole wheat toast with avocado and tomato slices
10
30
15
300
Meal 3 (2:00 PM)
Quinoa salad with mixed vegetables and chickpeas
25
40
10
450
Meal 4 (5:00 PM)
Rice cakes with almond butter and sliced banana
10
40
15
350
Meal 5 (8:00 PM)
Tofu stir-fry with broccoli, bell peppers, and brown rice
30
50
15
500
Meal 6 (11:00 PM)
Mixed nuts and seeds
15
10
20
250
Total
110
220
85
2,250
Day 2-7: Follow a similar pattern as Day 1, adjusting the food choices and portion sizes as desired.
Here are some food options for each meal:
Meal 1 (8:00 AM): Overnight oats with almond milk, chia seeds, berries, and a sprinkle of nuts.
Meal 2 (11:00 AM): Whole wheat toast topped with mashed avocado, tomato slices, and a drizzle of lemon juice.
Meal 3 (2:00 PM): Quinoa salad with mixed vegetables (such as cucumber, bell peppers, and cherry tomatoes), chickpeas, and a light dressing.
Meal 4 (5:00 PM): Rice cakes spread with almond butter and topped with sliced banana.
Meal 5 (8:00 PM): Tofu stir-fry with broccoli, bell peppers, snap peas, and brown rice, seasoned with low-sodium soy sauce or other preferred spices.
Meal 6 (11:00 PM): A handful of mixed nuts and seeds (such as almonds, walnuts, pumpkin seeds, and sunflower seeds).
Related: Weight Loss Calculator
Vegan Bodybuilding Pros
Many people turn to a vegan lifestyle for ethical reasons. There are, though, some very practical benefits that come with adopting a vegan bodybuilding lifestyle. Here are four benefits of becoming a vegan bodybuilder:
Nutrient Density
A diet built around plant-based foods will overflow with essential nutrients like vitamins, minerals, antioxidants, and phytochemicals. Eating such a wealth of health-giving compounds daily will fortify your immune system, boost your natural energy reserves and keep you running on all cylinders.
Low Saturated Fats
Foods sourced from animals are much higher in saturated fats than plant-based foods. By eliminating meats and dairy products from your diet, you will reduce your LDL cholesterol level while promoting low body fat levels. Cutting out unhealthy fats will also benefit your cardiovascular system.
High Fiber Content
Plant-based foods tend to have high levels of fiber. This helps fill you up, making you less likely to snack between meals. Fiber also helps regulate blood sugar levels, cleaning the digestive system.
Reduced Disease Risk
Several studies have shown that a vegan diet can reduce a person’s risk of contracting chronic diseases such as heart disease and type 2 diabetes. Certain types of cancer risk may even be reduced when you follow a vegan diet. [8]
Vegan Bodybuilding Cons
Along with the benefits of going vegan for bodybuilders, several potential drawbacks exist. Here are four challenges that vegan bodybuilders face.
Vegan Diets are Low in Vitamin B12 & Iron
Vitamin B12 is essential for health and vitality. It affects our energy level, mood, thinking, and even memory. When we are Vitamin B12 deficient, we will suffer from fatigue. Yet plant sources are largely deficient in B12. Those said to contain them, such as seaweed, fermented soy, and spirulina, actually include analogs of B12 known as carbamides. These actually block the absorption of B12.
It’s hardly surprising that studies consistently show a Vitamin B12 deficiency among vegans. To maintain healthy B12 levels, you must eat animal food sources or supplements.
Getting iron from plant sources is another problem. Iron derived from plants is not as well absorbed as that from animal meats. This is another contributor to low energy levels among vegans.
Vegan Diets Provide Lesser Quality Proteins
The amino acids in proteins are the body’s building blocks. The nine amino acids the human body cannot manufacture are essential and must be derived from the diet. Unlike animal protein sources, few plant sources provide all nine of them. Even with those few that do, the amino acids are not absorbed by the body like animal proteins. To absorb the essential amino acids, your body needs all of them in the same amounts and at the same time. In plants, many essential amino acids are not loaded to the quantities required for efficient absorption by the body.
A vegan’s body will compensate for the lower quality of amino acids entering the system by wasting less protein and recycling proteins. This makes the body work a lot harder. People actively trying to gain muscle mass or improve strength levels will be negatively affected by the lesser quality of proteins that are part and parcel of a vegan diet.
Vegan Diets Are Low in Vitamin K2
Calcium is required for strong bones. But few people appreciate the importance of Vitamin K2. It transports the calcium to the bones. That means that, without sufficient quantities of this vitamin, all the calcium you consume will never reach your bones. With nowhere to go, it will pile up in your arteries.
You cannot get Vitamin K2 from plants, with the exception of a fermented soybean product called natto. Unfortunately, most people cannot stand the taste of it. To get a healthy dose of K2, you must eat animal fat sources like egg yolks, milk, and cheese.
Vegan Diets Rely on Soy
Although vegan diet options have diversified in recent times, soy is still regarded as a key player. Soy has been recognized as being problematic due to its phytoestrogen content. By mimicking estrogen, phytoestrogen causes a cascade of hormonal imbalances. Among other things, this will escalate your estrogen levels dramatically. In one study, infants fed soy formula were seen to have estrogen levels between 13,000 and 22,000 times higher than those fed cow’s milk formula.
Frequently Asked Questions
Can vegans get complete protein sources?
Yes, vegans can get complete protein sources that contain all nine essential amino acids. This can be accomplished by adding the following complete plant-based protein sources to your diet:
Quinoa
Soy products
Buckwheat
Chia Seeds
Vegans can also consume two or more complementary protein sources at one meal to ensure they get all the required amino acids. For example, they can combine legumes with whole grains.
Can I retain my existing muscle if I switch to a vegan diet?
Yes, it is possible to retain your existing muscle when you switch to a vegan diet. Many bodybuilders have found they can keep their current muscle mass and add new lean muscle tissue after turning vegan. To do so, however, you need to pay careful attention to your protein intake, ensuring that you get a plentiful supply of complete proteins through protein complementing or focusing on complete proteins such as soy, quinoa, and chia seeds.
You must also ensure that you eat a caloric surplus to provide your body with the building material for new muscle. This can be challenging because plant-based foods tend to have fewer calories and fill you up faster due to their high fiber content.
How much protein do I need on a vegan bodybuilding diet?
To build muscle on a vegan bodybuilding diet, you should consume at least a gram of protein per pound of body weight. A 180-pound person should aim for around 180 grams of protein per day. If this is spread out over six meals, that averages 30 grams of protein per meal.
Is it easier to get lean on a vegan bodybuilding diet?
Many bodybuilders who have switched to a vegan diet find it easier to get lean than when eating animal-sourced products. Plant-based foods have a higher fiber content, providing a satiating effect that fills you up and helps reduce snacking and cravings between meals when you’re dieting. Vegan-friendly foods are also much lower in saturated fats than animal foods. This helps with fat control and improves your cardiovascular health. Finally, vegan-friendly foods generally have a much lower calorie density, allowing you to eat to satisfaction while still maintaining a low caloric intake.
How does a vegan bodybuilding diet differ from a standard vegan diet?
The main differences between a vegan bodybuilding diet and a standard vegan diet are that the bodybuilding diet is higher in proteins and fats, and the caloric intake is targeted to create either a caloric surplus or deficit based on a person’s training goals. Vegan bodybuilders are also likely to follow a precise nutrient timing protocol. They increase protein and carbohydrate intake around their workouts for optimal protein synthesis and muscle glycogen replenishment.
Wrap-Up
By following a high-quality vegan bodybuilding plan, you can maximize your muscle-building potential while ensuring your body receives only the best plant-based foods. This will make it easier to stay lean while optimizing your energy output and enhancing your overall well-being.
Follow either one of the seven-day vegan bodybuilding meal plans, depending on whether you are in a bulking or cutting phase. Then, use it as a template and general guide, substituting your favorite plant-based foods to add variety and taste. After 12 weeks, transition into the opposite phase (cutting or bulking), adjusting your training accordingly and switching to the other seven-day vegan bodybuilding meal plan provided above. Follow this plan for another 12 weeks, again substituting your favorite vegan meals. Combine your vegan bodybuilding meal plans with consistent, hard training and plenty of rest and recovery, and you’ll be well on your way to realizing your goal physique.
References
Schoenfeld BJ, Aragon AA. How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution. J Int Soc Sports Nutr. 2018 Feb 27;15:10. doi: 10.1186/s12970-018-0215-1. PMID: 29497353; PMCID: PMC5828430.
Huang RY, Huang CC, Hu FB, Chavarro JE. Vegetarian Diets and Weight Reduction: a Meta-Analysis of Randomized Controlled Trials. J Gen Intern Med. 2016 Jan;31(1):109-16. doi: 10.1007/s11606-015-3390-7. PMID: 26138004; PMCID: PMC4699995.
Westerterp-Plantenga MS, Nieuwenhuizen A, Tomé D, Soenen S, Westerterp KR. Dietary protein, weight loss, and weight maintenance. Annu Rev Nutr. 2009;29:21-41. doi: 10.1146/annurev-nutr-080508-141056. PMID: 19400750.
Schneeman BO. Carbohydrates: significance for energy balance and gastrointestinal function. J Nutr. 1994 Sep;124(9 Suppl):1747S-1753S. doi: 10.1093/jn/124.suppl_9.1747S. PMID: 8089744.
Alghannam AF, Gonzalez JT, Betts JA. Restoration of Muscle Glycogen and Functional Capacity: Role of Post-Exercise Carbohydrate and Protein Co-Ingestion. Nutrients. 2018 Feb 23;10(2):253. doi: 10.3390/nu10020253. PMID: 29473893; PMCID: PMC5852829.
Harrison S, Lemieux S, Lamarche B. Assessing the impact of replacing foods high in saturated fats with foods high in unsaturated fats on dietary fat intake among Canadians. Am J Clin Nutr. 2022 Mar 4;115(3):877-885. doi: 10.1093/ajcn/nqab420. PMID: 34958344; PMCID: PMC8895210.
Simopoulos AP. The importance of the ratio of omega-6/omega-3 essential fatty acids. Biomed Pharmacother. 2002 Oct;56(8):365-79. doi: 10.1016/s0753-3322(02)00253-6. PMID: 12442909.
Hever J, Cronise RJ. Plant-based nutrition for healthcare professionals: implementing diet as a primary modality in the prevention and treatment of chronic disease. J Geriatr Cardiol. 2017 May;14(5):355-368. doi: 10.11909/j.issn.1671-5411.2017.05.012. PMID: 28630615; PMCID: PMC5466942.
Andrew Tate Shares Meal Plan to Get His Physique: ‘1 Meal, 15 Cups of Coffee, 2-3 Cigars A Day & No Steroids’
Social media sensation Andrew Tate skyrocketed in popularity for his outspoken personality and views over the last two years. The former kickboxing world champion moved on from professional competition years ago but maintains a high level of personal fitness. In a recent interview on PBD Podcast, Tate shared his meal plans and denied ever taking steroids in his life.
British-American Andrew Tate first rose to prominence for his athletic abilities inside the ring as a professional kickboxer. He made a name for himself on the regional circuit in Britain before securing the British ISKA Full Contact Cruiserweight Championship, his first championship, in 2009. After narrowly missing out on the ISKA world title, he exacted revenge against Jean-Luc Benoit to win gold in a rematch in 2011. He won his second ISKA world title in another weight class two years later.
Tate boosted his popularity after joining the British reality show Big Brother in 2016. His straightforward views on pop culture turned him into a controversial figure. He later got removed from the show after a video of him allegedly hitting a woman with a belt went viral although the woman admitted the actions were consensual.
Andrew came under fire for his views on sexual harassment and assault and mental health problems. His masculine approach and promotion of traditional gender roles got him labeled a ‘misogynist.’ Although he’s been de-platformed and banned from social media a number of times, Tate became the most Googled person on the planet in mid-2022, ahead of the likes of Donald Trump, Kim Kardashian, and COVID-19.
Tate expanded his presence to the world of combat sports and entertainment with his collaborations with UFC superstars such as Sean O’Malley. He traded verbal jabs with internet sensation turned boxer Jake Paul with the possibility of a potential bout on the line.
In Aug. 2022, Andrew Tate fired shots at bodybuilders for not being a fighter and called them “p***y cowards.” He claimed bodybuilders only follow the sports because they’re unable to fight and want to look tougher with loads of muscle mass. He further bashed the sport for being ‘gay.’ Fitness influencer and IFBB Pro Greg Doucette pushed back on his criticism and urged him not to put down the athletes using stereotypes.
Given the incredibly shredded physique Tate boasts, there has been speculation about whether he used steroids or is on TRT (testosterone replacement therapy). He looked even more jacked after getting out of prison on house arrest earlier this year. Tate vehemently denied allegations of taking gear in any form and expressed his willingness to take any test to prove he’s natty two months ago.
Andrew Tate shares meal plan for his shredded physique
In a recent YouTube video, Andrew Tate laid out the meal plan he utilizes to maintain his ripped physique.
Yoga Fire. https://t.co/QxFikfskZy pic.twitter.com/DWBWAGZNNR
— Andrew Tate (@Cobratate) June 13, 2023
Tate believes in intermittent fasting and eats only once a day with most of his calories coming from meat. He consumes up to 15 cups of coffee and smokes two to three cigars a day. He also denied ever taking steroids of any kind in his life.
“Nicotine and caffeine are what I run on,” said Tate. “I have about 10-15 cups of coffee a day and two or three cigars a day and I only eat once a day. It’s funny because people look at my physique when I put pictures up and they’re like, what’s your meal plan. I’m like bro, cigars and coffee. I eat once a day. I eat dinner, only dinner. [Intermittent fasting] every day. 80 to 90 percent of my calories are meat.
“I’ll just have three streaks for dinner. I’m not sure if it’s genetics but that’s just how I feel best. If I smoke and drink coffee all the time I feel hungry which motivates me and I feel energetic, it’s energetic hunger, that’s how I like to feel. I want to be hungry. If I eat, I’m tired.”
Despite being a heavy cigar smoker, Tate doesn’t have any lung damage. He credited it to his lifestyle of training regularly.
“I have zero smoking damage on my lungs, zero. I was like, ‘zero?’ I’ll accept a little bit but I think it’s because I train every single day. I work out and train hard every single day. I think you burn it off. A couple cigars here and there are not a big deal.”
Andrew Tate revealed his testosterone levels are higher than the normal range.
“I had a blood test when I was in hospital for all these things and my testosterone level, I’m not going to pretend to be an expert on male hormones because I’m not, I don’t understand them or what measurement it’s in, but it’s between 9 and 27 is the testosterone level the mark can be between 9 and 27 the normal range. I’ve never taken a steroid in my life, don’t inject anything, don’t take any pills, nothing, and I was 32.
“I was above the normal scale and I’m 36 years old, supposed to be going down so whatever I’m doing I’m sticking to it.”
He followed his usual diet while in jail.
“I spent my commissary money on coffee and cigarettes and one meal a day, the same.”
Tate believes everyone has different dietary requirements and explained why he eats the way he does.
“I think there’s no perfect diet for everybody, it’s slightly different. You are what you eat to a degree and also depends on the mental model you want to operate under. If I wanted to operate under comfort, I wouldn’t eat the way I eat. I do it because I want to operate under a degree of irritability and high energy and hunger. I like feeling hungry. I don’t like being full.”
PEDs (performance-enhancing drugs) expert Derek of More Plates More Dates weighed in with his analysis of Tate’s ‘natty or not’ status last month. Derek believes Tate is a natty as he has not seen anything that would indicate hormone use.
Andrew Tate is currently under investigation by Romania’s DIICOT (Directorate for Investigating Organized Crime and Terrorism). Initially, he was being investigated for human trafficking but DIICOT adjusted the charges to “human trafficking in continued form” on Jun. 13. The case is expected to go to trial by the end of the month.
You can watch the full video below.
Published: 13 June, 2023 | 6:37 PM EDT
Best Vegetarian Bodybuilding Meal Plan
In the event that you are a gym devotee and are not kidding about sculpting your body, you know, and everybody does that diet is the most obvious component for getting washboard abs and a trim physique. Eating clean holds the guarantee of a marvelous body, heaps of energy […]
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How to Become as Big as Phil Heath
How the hell to train and workout to become at least half as big as Phil Heath? What steroids do Phil use and how he manages to build huge muscle while looking so healthy? We gotta these questions too, so that got into the matter, researched it and found […]
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Most Common Nutrition Plan Among Famous BodyBuilders?
Nutrition Plan for Bodybuilders We all need to understand that we all are what we eat. When it is about building muscles, then trust me; they are not built in the gym but the kitchen. We need to eat bigger to get more significant. In case you are not aware, […]
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Best Diet Plan for Bodybuilders 2019
Best Diet Plan for Beginners It really matters to eat right after you get up. Skipping first meal can set you up for overeating later in the day and you want to aim for a breakfast that combines good carbs and fiber with some protein. Take a look at this Diet […]
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5 Creative High Protein Meal – Prep Dishes to Save You Time
For people who are always busy a good example being athletes, meal prepping comes in as a very important concept. The concept basically involves preparing your meals or dishes way before consuming them. It is a very imperative not only in saving time but also in its effect on the health of the individual. Preparing Meal a head of your schedule as it seems is of course a bit complicated. We therefore decide to explore this concept here in great details highlighting some of the top 5 most creative high protein meal prep dishes that can help you save time if you are a busy individual.
Why is meal prepping beneficial?
Preparing your meals in advance some great benefits touching on some aspects such as your nutrition, your lifestyle and so much more. Here are some of the most important benefits that you can be sure to rip if you consider meal prepping:
Helps you stick to your preferred diet – When you have your meals ready, you can never be tempted to eat something that is may not be important for your health nutrition-wise.
Controlling your diet is easier – Meal prepping does not only help in making sure that you stick to your diet but also comes in strongly in helping ensure that the diet you are consuming has the right contents in the right amounts.
You can easily put your hunger under control – Since you already prepared your meal, there is no point why you should feel hungry since you can easily eat your meal.
Saving time – Of course, we cannot fail to mention that meal prepping saves quite some time especially if you have little time to prepare your meals.
Saving your costs – Have your meal already prepared saves some costs such as costs of delivery of meals, you don’t waste a lot of food and other resources.
When you start meal prepping, you tend to know exactly how much of the ingredients you will need for each of the meals that you will be preparing. This in the long run helps reduce wastage.
Related Article:: Bodybuilding Diet Myths for Beginners
Some disadvantages of meal prepping
Meal prepping lacks many disadvantages. Some of the few that can be found include:
It can get boring for some people – Some people prefer to eat a wide variety of food. Meal prepping on the other hand in most cases will involve eating only a single variety of food. This will not favor people who like going for variety.
Prep Containers > > HERE
May not be good for kids – Meal prepping may not work for kids because they may not like the plan.
The disadvantages of meal prepping can easily be avoided through using spices of different varieties or any other way of flavoring your food. This way, you end up avoiding the monotony.
The different ways of prepping High Protein Meal
Meal prepping can be done in several ways most of which take care of how much time you want to spend during the process. You can always spare your weekend if you choose the best way of meal prepping. Here are the different ways that you can prep High Protein Meal:
Cooking meals in advance
This way of meal prepping simply involves cooking full meals such that the next thing when they are removed from the fridge will be eating them. The only thing that might intercept will be reheating them so that they are warm and good for consuming. The most appropriate meals that this way of High Protein Meal prepping is suitable are those meals that are particularly great for dinner.
Batch cooking
Another way of meal prepping is batch cooking. Batch cooking involves preparing sizeable quantities of a certain recipe, which can then be divided into single portions. These portions are each frozen and are consumed for a given period of time usually of several months. Meals that are good for lunch and even dinner will be best prepped using this way of meal prepping.
KETO Meal Prep > > HERE
Portioned individual meals
In this way, one basically prepares meals then divides them into portions that are separate. These portions are refrigerated and can be easily grabbed and consumed afterwards. If you like quick lunches, then this way will be particularly good for you to use as you prep your meals.
Earlier ingredient preparation
Sometimes if you do not want to prepare meals in advance but still want to save some time, then you can consider preparing your ingredients earlier. This means that you are going to use minimum time as much as possible while in the kitchen.
There may be other ways that you can do your meal prepping. It totally depends on your day-to-day routine. However, the above-mentioned ways are the most common and one or two are likely to favor your routine and ensure that you are not late whether you are an athlete or any other person who is busy.
Must Read:: Best Diet Plan for Bodybuilders 2019
What to Consider Before Starting Meal Prepping
Before you start meal prepping and even before choosing your recipe, there are 3 things you need to put into consideration:
The meal you want to prepare at an appropriate time
There are meals you may want to prepare for breakfast, lunch or dinner. It is very important that you know which food will be the best at such times for you.
The day of doing your meal preps – So that you do not interfere with your work or your workouts, find a suitable time that you can do your meal preps. People often go for Sundays and Wednesdays but it is upon you to choose the appropriate day.
The amount you want to prepare – Deciding on the amount to prepare is also very important. This makes sure that you do not waste a lot of time and at the same time ensure that the food lasts the time intended.
The Type and Number of Meals to Prepare During High Protein Meal Prepping
Something that is very crucial when it comes to meal prepping is getting to know the type of meal as well as the number of meals to prepare. This is because Meal Prepping is all about planning a head and one cannot plan ahead without knowing what and in which amounts to prepare. To ensure that you get the right type and amount to prepare, you can follow this guide here:
Find out the type of meal that you want depending on your preferences.
The next thing that you will consider is the meal prepping method that will fit your day-to-day activities and lifestyle.
After having landed the best method for you, have a quick check on your calendar and find out the number of breakfast, lunches and dinners that you will require for the specified period of time according to your method and again your lifestyle.
Take into consideration the times you are likely to not use your meal preps for example you may have dates and so on.
Start with recipes that are familiar to you and then slowly transit to more complex recipes.
Spending less time while High Protein Meal prepping
While it help save time in the long run, meal prepping can keep you in the kitchen if you are not well prepared. Highlighted here are some of the tips that can help ensure that you are spending less time as much as possible in the kitchen when doing your meal preps.
Have one schedule that you use
Having a single schedule for your meal preps is a good first step in ensuring that you spend the least time possible in the kitchen. Have a clear outline of when you will fetch your groceries and when you will be preparing the meals. This of course also depends on your lifestyle and how busy you are.
Know the recipes that you need for your meal preps
Having a well-known combination of recipes for a given meal preps is something else that goes a long way I ensuring that you spend as less time as much as possible. It is generally recommended that your recipes should at least require different cooking methods so that you do not end up requiring the same utensil for several kinds of meals.
A good organization in prep and cooking time is required
Different foods have different cooking times. Knowing this will help you organize how well you can ensure that you they fit into your lifestyle. Generally, start with foods that require long cooking times. As they cook, you can focus on the ones that require shorter times.
Have a shopping list
Lastly, if you are considering saving time while making your preps, always ensure that you have your shopping list. This is one area that when not properly taken into consideration will lead to a lot time being wasted. Things like getting to double check everything will waste a lot of time. Therefore, a shopping list is a great tool for you to save time while making your meal preps in the kitchen.
General types of foods suitable for meal prepping
Before looking into the 5 high protein meal prep dishes, here are some of the general types of foods that are good when it comes to meal prepping. Some of them will be a crucial part of the dishes you will want to prepare.
Frozen vegetables – are among some of the best foods you can incorporate into your meal preps. They include broccoli, cauliflower, green beans and peas.
Starchy vegetables – suitable for meal prepping include cassava, potato, taro and canned pumpkin.
Stiff fresh vegetables – in this category include cabbage, carrots and radish.
Lean protein – are also part and parcel of meal prepping. Foods in this category include eggs, shredded cheese, tofu, beef and pork.
Whole fruits – to ensure that you balance your diet, fruits should also be part of the meal preps. Notable fruits include apples, oranges, pears and bananas.
The 5 creative high protein meal prep dishes
After having looked into various concepts of meal preps, one thing that has emerged is the need to save time. Busy athletes and other people will try to identify those dishes, which will help them save time and at the same time contain high protein, which is required considering the nature of their activities. Here are some of those dishes, which will make sure that you are spending less time in the kitchen and contain high proteins.
1 Slow Cooker Barbecue Chicken
Barbecue chicken for a long time has been the best meal to be taken during dinner. Something good about it is that it can be made more easily and quickly compared to most other foods.
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Here is how you can prepare your barbecue chicken as a meal prep:
You will first make a tex-mex salad with lettuce, tomato, onion, black beans, Monterey jack cheese and crushed tortilla chips about a handful.
This is followed by topping over a thin-crust whole-wheat pizza dough and then sprinkling with mozzarella.
After that, you will top over medium baked sweet potato.
Then make a quesadilla with high protein tortillas, Monterey jack cheese, beans and diced tomatoes.
Finally, roll into a high protein tortilla full of lettuce, tomato, onion and Colby-jack cheese.
2. Beef Stir – Fry With Asian Peanut Sauce
This another great dish that falls in our category of creative high protein meal preps, you can quickly prepare this dish through following the simple steps below.
Chop the beef and add it to brown rice and beans or a chili if available.
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You can then cube, reheat and then add to a soup that is broth-based and which has sliced vegetables, a good example being carrots.
The next thing that you do is making a Panini sandwich using thin slices of pork and some cheese.
Next, you serve over wild rice with sautéed cauliflower or even kale on the side.
Finally, slice and then add whole grain pasta with vegetables.
3. Rosemary – Mustered Pork Tenderloin
Next on our list of the top 5 creative high protein meal prep dishes is the rosemary- mustered pork tenderloin. Here is how you can prepare your dish.
Chop the pork tenderloin and add it to brown rice and beans or even a chili.
Proceed to add to a broth-based soup with sliced vegetables after having cubed and reheated.
Follow this by making a Panini sandwich with thin slices of pork and cheese.
Serve over wild rice with sautéed cauliflower or kales if available on the side.
You can then slice and add to whole grain pasta with vegetables.
4. Baked Salmon With Citrus Herbs
This dish is for those who like fish. A delicious dish can be prepared as described here below.
Baked salmon can be enjoyed over some green salad made with lettuce, tomatoes, cucumber, feta cheese and sunflower seeds.
It can be served with quinoa or sometimes faro and some side vegetable be it cauliflower or broccoli.
The leftover salmon can diced and used in a frittata or an omelet.
You can then chop and make into salmon cakes.
This can be used in fish tacos with black beans, shredded cheese dice avocado.
5. Teriyaki Tofu
Although it can generally be said that tofu lacks the flavor, it is a far way good dish that can quickly be prepared and also contains high proteins. Besides, you can easily infuse ginger, garlic, onions or any other flavors to suit your flavors.
Teriyaki tofu can be served over brown rice or even sorghum.
Toss it into leftover chili.
You can then create a Buddha bowl with sautéed greens and lentils.
Finally serve with baked sweet potato fries and broccoli.
Storage of the Meal Preps
After having prepared your meals, the next thing that you will consider is storage so that they remain fresh for the period that you specified. The most important thing that is highlighted here is the medium of storage. Getting the right storage contain will go a long way into ensuring that you get the best result ever. Storage containers can be:
Airtight Containers
Airtight containers can be used to keep ingredients, which are ready to cook. They should be washable and include silicone baggies and stainless steel containers, which are reusable.
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BPA-Free Microwavable Containers
BPA-microwavable containers have the advantage in the sense they are very convenient and are not harmful to your health. Example of these containers include Pyrex glassware and collapsible silicone containers.
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Freezer-Safe Containers
Freezer safe containers come in strongly in helping maintain the quality of your food. This because they have this effect of limiting freezer burn as well as nutrient losses. The container of choice in this category include the wide-mouthed mason jars with a space of about 1 inch left to allow space for the expansion of food when it freezes.
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Compartmentalized Containers That Are Leak-Proof
Finally, some very good containers that you may consider using for storage of your meal prep dishes are the compartmentalized leak-proof containers. Particularly if it comes to those meal prep dishes intended for lunch or those dishes that usually require their ingredients to be mixed at the end.
Food Safety When Carrying Out Prepping
Meal prepping can result to some health problems if enough care is not taken into consideration. One such health problem is food poisoning, which affects millions each year. So what guidelines can be used to ensure that food poisoning as well as other health effects related to meal prepping are not experienced?
Proper Temperatures
You refrigerator or freezer should always be at proper temperatures. The recommended refrigerator temperatures are about 5 degrees Celsius or below while for the freezer should be -18 degrees Celsius or below
Refrigerating Fresh Foods
Fresh foods should always be refrigerated as early as within 2 hours of purchase and after cooking. To ensure that they cool quickly, you can simply spread those foods, which have been cooked into containers, which are a bit shallow. This is followed immediately by transferring them into your refrigerator.
Storage Period
Storage times for certain foods is important. For instance, such foods like fresh meat or even fish should be cooked within about 2 days after purchasing them. Others like red meat can stay a bit longer but not more than 5 days after purchasing them. Within the storage times, it is recommended that they foods be kept in the bottom shelf of the refrigerator.
Cooking Temperatures
Cooking temperatures should be the right for the right type of food. This is because bacteria in different foods are killed at different temperatures. For example, meats heated to temperatures of at least 75 degrees Celsius will ensure that most of the bacteria are killed.
Thawing food
Thawing food should also be done safely and the best way to this is by using your refrigerator instead of instead of the countertop like some people do. So that this process is done faster, you can submerge the food in cold water and change the water after every 30 minutes.
Reheating the food
Reheating the food is another thing that will ensure that your food is well and safe. This should be done at the right temperature as well as just once. The recommended temperature of reheating the food is usually about 75 degrees Celsius. It is generally considered that the more times you heat your food the more you increase the chances of food poisoning. It is therefore in the best interest that you heat your food only once.
Labeling
Labeling your food and including the date on which they should be consumed also helps ensure that your dishes stay safe as much as possible.
Eat food at the right time
Lastly, eat the food within the stipulated time. This will ensure that the food does not go and give you food poisoning.
Conclusion
Meal prepping can be a great way to help you save cooking time if you are a busy athlete. This article has highlighted some important concepts regarding meal prepping as well as giving you some of the top 5 creative high protein meal preps that can be very helpful.