2000-2400 calorie diet

[Bears]

Can anyone show me what a high protein 2000-2400 calorie diet looks like?

I'm having trouble coming up with one for myself. Some variety would be nice, in fact, any help will do

[bellavus]

What sort of foods do you eat/are willing to incorporate into your diet. If you can give me a little more of a framework, I can defintely help you out.

[Bears]

Originally Posted by bellavus

What sort of foods do you eat/are willing to incorporate into your diet. If you can give me a little more of a framework, I can defintely help you out.

I'm a big fan of wraps, chicken, brown rice, whole wheat bread, cold cuts, cottage cheese, yogurt, beans... is that enough?

There's a lot more but I don't know how specific you want me to be. Thanks for your help

[bellavus]

what about tofu, lean red meat, pork?

[Sportsmedjosh]

When you say high protein what do you consider high protein.

Here is a breakdown on protein intake per activity level.
Sedentary 0.8 g/kg
Strength, maintenance 1.2-1.4 g/kg
Strength, gain muscle 1.6-1.7 g/kg
Endurance 1.2-1.4 g/kg
Intermittent, high intensity 1.4-1.7 g/kg
Weight-restricted 1.4-1.8 g/kg

What would you say you are at. Then you'll take into account your weight and then we'd figure out percent of CHO and FAT.

[Bears]

Originally Posted by bellavus

what about tofu, lean red meat, pork?

yes those work too

Originally Posted by Sportsmedjosh

When you say high protein what do you consider high protein.

Here is a breakdown on protein intake per activity level.
Sedentary 0.8 g/kg
Strength, maintenance 1.2-1.4 g/kg
Strength, gain muscle 1.6-1.7 g/kg
Endurance 1.2-1.4 g/kg
Intermittent, high intensity 1.4-1.7 g/kg
Weight-restricted 1.4-1.8 g/kg

What would you say you are at. Then you'll take into account your weight and then we'd figure out percent of CHO and FAT.

Strength, gain muscle 1.6-1.7 g/kg is what I'm looking for

I'm currently at 175lbs

[Sportsmedjosh]

so about 127 grams of protein per day, then what we'd do is take that 127 grams and multiple it by proteins caloric value and then we would have a calorie value for protein and then divide it by your 2,000 or 2,400 caloric intake and then figure out the rest CHO and Fat.

[bellavus]

what Josh said. :D. Once I have the numbers from Josh, I can come up with some creative recipes.

[Sportsmedjosh]

Bear any idea on how you are wanting to split up the remaining percentages?

[Bears]

Originally Posted by Sportsmedjosh

Bear any idea on how you are wanting to split up the remaining percentages?

I'm not sure. That is what I'm trying to figure out through research. What split do you think would be beneficial to my goals? I'm open to recommendations.

[ericajones80]

i think Tuna is a good protein source

[Dalton]

My diet is around 2200 calories and looks like this:

7am - 1 scoop protein w/ water
9am - 1 cup egg whites, 1 whole egg on whole wheat toast w/ some franks red hot
11am - 2 packets of quaker oatmeal, 1 plain, 1 maple & brown sugar (meh, gives it a little taste i know it would be better both plain)
12:30p - 6 oz grilled chicken, mixed veggies, rice
3pm - 1 scoop protein w/ water
6pm - 5 egg whites, 1 whole egg, 2 peices of whole wheat toast
8:30p - gym time
post workout 10pm-ish - 2 scoops protein, water

sleep


works out to around 200g protein, 250g carbs, and around 35g fat - 2200ish calories depending on the size of the portions. pretty much the same thing every day, everyone at work makes fun of me because I have a printed schedule of what i eat posted on the wall of my cubicle.

[cabezon]

That doesn't look like a very healthy diet. Protein shakes are supposed to be a supplement to a healthy diet, and it looks like they are a mainstay.

Where is the fish? where are the minerals? One serving of veggies?

I think that just like a varied workout, the body needs a varied diet. 2000 calories wouldn't keep me alive.

[Dalton]

I use protein shakes because they are easy fillers to help hit caloric requirements. Dinner usually varies, I keep tilapia and chicken breast in the fridge and switch it up during the week. Weekend diet is pretty different, I have whole wheat pastas and have generally more time to get creative with my meals but during the week thats around what i have, yeah. Other things are thrown in here and there as well. My office keeps a stocked pantry so I have fruit, yogurt, and cottage cheese among other things at my disposal but I wasn't going to give every variation of my weekly diet, just a general example.

I also keep multivitamin and flaxseed oil pills at my desk for days when I don't think I'm getting enough of something and would like to add it. I dont take too many supplements regularly, but I do throw them in when I think I need to fill the gaps.