Protein, carbs and fats. Always include in these 3 in your meals.
Protein: focus on lean meat source. Chicken breasts, 90% ground beef, fish, and the like. Eggs are an easy source of protein (I eat about 6-8 eggs per day). 200-250 grams per meal. A protein shake will help but should not replace your meals.
Carbs: carbs are in every food we eat. I keep my carbs at 100 grams per meal.
Fats: like carbs, fats are in all food. You can’t avoid it and you also need it. So keep it to a very minimum.
Tips:
- have a meal plan.
- weigh your food per meal. That way, you can control the amount you eat.
- prep and cook your own meals. So you can control the macros.
- use spices. Your food does not need to be tastless. There are a lot of spices you can use, like curry powder, tomato sauce, lemon pepper, taco powder, etc. Make your food exciting.
If you have questions, just ask me.