gluten free diet recipe

A diet meal plan should always consist of a lean protein, a starchy carbohydrate and a fibrous carbohydrate. The fiber and protein in this combination of foods slows the digestion of the carbs, consequently providing consistent energy levels, sustained endurance, and a constant supply of nutrients to your body for energy, repair and growth. Knowing what to eat while dieting and how to eat, is essential for progress.

What to eat while dieting

A diet meal plan should always consist of a lean protein, a starchy carbohydrate and a fibrous carbohydrate. The fiber and protein in this combination of foods slows the digestion of the carbs, consequently providing consistent energy levels, sustained endurance, and a constant supply of nutrients to your body for energy, repair and growth.

Some examples of macronutient ratios:

Protein definitions:
Very high protein = 41-50%+
High protein = 31-40%
Moderate protein = 25-30%
Low protein = 15-24%
Very low protein = less than 15%

Carbohydrate definitions:
Very high carb = 65- 70% +
High carb = 55-60%
Moderate carb = 40-50%
Low carb = 25-35%
Very low carb (ketogenic) = about 5-15%

Fat definitions:
Very high fat = 40% +
High fat = 30%-39%
Moderate fat = 20-29%
Low fat = 10-19%
Very low fat = less than 10%

A diet should always avoid the extremes like 50% plus protein diets or 70% plus carbohydrate diets. The best choice is always a moderate to high carbohydrate, with moderate protein and low fat ratio. The 50-30-20 ratio for a lot of people is the best choice. And people can easily then adjust the ratios, if they want to. This is also called 'the baseline diet.'

Example:

Daily calorie requirements: 2100 calories
Macronutrient ratio: 50-30-20 - 1050 grams of carbs, 630 grams of lean protein, 420 grams of fat.

Diet plan:

Meal 1 - 7:00 am: oatmeal, egg whites, pepper, onion, tomato
Meal 2 - 9:30 am: oatmeal, 2 scoops whey protein
Meal 3 - 12:30 pm: brown rice (small serving), top round steak, asparagus
Meal 4 - 3:30 pm: Turkey breast, green beans, 1 tbsp flax oil
Meal 5 - 6:00 pm: Salmon, broccoli
Meal 6 - 8:30 pm: mixed green salad, tuna fish, olive oil & vinegar dressing