Measured Nutrition, LLC

Performance Meal Planning Process

1. Measure your weight and body fat percentage.

2. Use your weight and body fat percentage to calculate the grams of carbohydrates, proteins, and fats you need daily.  Measured Nutrition LL can do this with the Performance Meal Planner software.

3. Make your food log for three days.  Log the food and liquids that you eat.  Log the amount of food in ounces, cups, or what is appropriate.  Log whether the food is raw or cooked.

4. After you collect your food log for three days you can calculate the total calories and grams of Carbohydrates, Proteins, Fats, and Fiber.  You can get the nutrition data from the Food Analysis link.

5. From your food log, identify the HEALTHY foods that you are eating.   Continue to plan the healthy foods.

6. From your food log, identify the UNHEALTHY foods that you need to replace with healthy foods.

7. Compare your food log grams of carbohydrates, proteins, fats, and fiber with your goal amounts in step 2.

8. Make one new meal plan with all healthy foods using the correct amounts to meet your goal meal plan.

9. Make your healthy foods list to be used to generate your variety of meal plans and to be used as a food shopping list.

10. Make a variety of meal plans for the long term so you feel that food is your friend.  This can be done by changing the sources carbohydrates, protein, and fats.  For example, eat chicken one day then switch to turkey or eggs.  For vegetables, eat carrots one day then switch to sweet peppers.  For fruits, eat apples one day then switch to oranges.

11. Plan to have the good foods available.

Updated: 6/11/2007