My 2100 calorie diet
Ever since my transformation video was posted on Facebook P90x fan page and on youtube – the #1 question I am getting is “what was your diet like”? Well for the most part I followed the fat shredder plan and tried to keep my % of protein/carbs/fats = 50/30/20. Many people are also asking about what times I ate and if that played a part in my transformation and Yes it most certainly did! I’m going to map out a example week’s worth of food that I ate during my first round of P90x.
Monday: 2100 calories
Breakfast: Shakeologywith PB and banana, whole wheat English muffin plain
AM snack: Protein Bar
Lunch: 1 can of tuna (mustard to taste) 15 baby carrots, medium apple
PM Snack: 1scoop of whey protein powder shake
Diner: 5-7oz of baked fish, 1 cup steamed broccoli, 1 cup brown rice
After Diner snack: 1/2 cup of fat free cottage cheese (honey or sugar free jelly to taste)
Tuesday: 2200 calories
Breakfast: Shakeology with PB and Banana, three egg whites with some diced ham
AM snack: 1 scoop of whey protein powder
Lunch: Turkey sandwich, 1/2 cup steam fresh sugar snap peas
PM Snack: Protein bar
Dinner: One chicken breast baked, steamed broccoli, half of a sweet potato
After dinner snack: greek yogurt with a frozen blueberries
Wednesday: 2100 calories
Breakfast: Shakeology with PB and banana, 1 cup oatmeal with teaspoon of honey
AM Snack: protein bar
Lunch: 6 inch Subway oven roasted chicken, no chips, with water to drink
Pm snack: 1 scoop of whey protein powder
Dinner: 7 ozs of baked fish, 1cup steamed green beans, 1/2 cup black beans
After dinner snack: 1/2 cup fat free cottage cheese (honey or sugar free jelly to taste)
Thursday: 2100 calories
Breakfast: Shakeologywith PB and Banana, whole English muffin plain
AM snack: protein bar
Lunch: Turkey lunch meat, 15 baby carrots, medium apple
PM snack: 15 almonds, greek yogurt
Dinner: 7 oz baked fish, steamed broccoli, 1 cup brown rice
After dinner snack: 1 scoop whey protein powder
Friday: 2200 calories
Breakfast : Shakeologywith PB and Banana, 1/2 kashi go lean cereal with silk(soy milk)
AM snack: meduim apple, protein bar
Lunch: chick-fli-a grilled chicken sandwich (no sauce) fruit cup
PM Snack: 15 almonds, Greek yogurt
Dinner: 2 cans tuna (mustard to taste) 1 cup broccoli, 1 cup brown rice
After dinner snack: 1/2 cup fat free cottage cheese(honey or sugar free jelly to taste)
Saturday: 2100 calories
Breakfast: Shakeology with PB and Banana, three egg white with ham
AM snack: medium apple, 15 almonds
Lunch: 1 can tuna, 15 baby carrots, 1 slice 100% whole wheat bread
PM snack: protein bar
Dinner: 1 chicken breast baked, 1 cup steamed green beans, 1 sweet potato
After dinner snack : 1 scoop whey protein powder
Sunday :2100 calories
Breakfast: Shakeology with PB and Banana, 1 cup oatmeal (honey to taste)
AM snack: medium apple with 10 baby carrots
Lunch: 6 inch subway oven chicken breast <just mustard for sauce (no chips) water to drink
PM snack: protein bar
Dinner: 7 oz baked fish , 1 cup steamed broccoli, 1 cup brown rice
After dinner snack: 1 scoop whey protein powder
Please take note that I did eat other things during my 90 day transformation, but this is a close blueprint to the types of meals I ate everyday. When I did go out to eat I would always look for the chicken or fish items on the menu and asked them to prepare it with as little sauce as possible (most places where okay if i would ask them up front). If I did get a salad – had to make sure no bread or no dressing unless I got to apply to the salad but try not to use any. Always always drank water with every meal – zero and I mean zero soft drinks or sweet tea!! I’m not telling anyone they have to eat like me but this is what worked for me and im sure if you follow this meal plan or nutrition guide you will have great results too. “DO WORK”
God Bless
12 Responses to “My 2100 calorie diet”
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…also did you use milk with your Shakeology drink?
Galo,
I will making a video of how I make my shakeology drink tomorrow morning after my workout. Plus I will be adding a video of what types of foods I buy from the store. But to answer your question No I use 2 cups of water when I make my drink but my video will show a step by step process of everything I add to my shakeology drink.
“DO WORK”
Coach Paul
do the breakdowns of your diet include your post workout shake? that is if you have one.
Thanks
Patrick
Patrick,
Im not sure what you are wanting me to breakdown in my diet, Check my Nutrition plan post too – see if that answers your question. Are you wanting me to breakdown how many calories in every meal that I ate in my example week? Also my post workout shake is my Shakeology that I had for breakfast every morning.
“DO WORK”
God Bless
i was just wondering if you had a protein shake after your workout. sorry if things got twisted haha. thanks for your help.
Patrick
Patrick,
Not a problem just wanted to make sure if you had any unanswered questions about my diet plan!
God Bless
Hey paul i was wondering what time you eat your after dinner snack and if this would affect fat loss at all? Also i was wondering what your recomendation for my caloric intake would be. I’m doing a p90x classic schedule with insanity cardios instead of p90x ones. i’m 6’0 foot and i weigh 153.
@Justin,
during my phase one (fat shredder plan) I would make a protein shake my after dinner snack, but currently since im trying to build mass I eat 8 oz of non-fat cottage cheese and 2 tablespoons of flaxseeds. non-fat cottage cheese is packed with casien protein which is slow digesting (along with the slow digesting flaxseeds) makes sure my muscles don’t ever go hungry throughout the night while im sleeping. Timing is about 1 1/2 hours before you go to bed (dont want to say a certain time because I know many people are on different schedules.
“DO WORK”
im just a little confused with this. Im looking at what you ate on Monday and if your following 50/30/10 that means your ratios should look like 262/157/42. i cant see you getting 262 gr of protein rom the fods you have listed there on monday
Joe,
are you factoring in that my shakeology alone has close to 50g protein, also this is just a mock plan to show an example of the foods I ate – this is not made out to equal 2100 – like I said in the post some days I was short while some days im sure I went over but overall I was right around 2100 calories per day.
Hey Paul,
I love the shakeology and use it as a lunch meal supplement. My question is about the recovery formula. I work out at 5:30am and so drink it by 6:30. How do should I be fitting it into my fat burner nutrition plan?
Right now I’m just cutting down on the serving size of breakfast and considering it as an add-on. Is that right?
Oh, and I’m 5’7″ 185, so I’m working for about 2000 cals a day (and is that right)?
Thanks!
Bob,
thats awesome that you are adding shakeology to your diet, it will help out alot! Second the results and recovery formula is great but it adds 200 calories to your diet so you have to factor that in- I personally have just started taking the RR formula this round, well first thing (It taste outstanding – like a liquid creme siscle), and I drink as soon as I finish my workout, then if I have time ill make my shakeology shake for Breakfast- I also workout early in the morning (6am) but there are times im rushed because I have an early class on M-W-F so I usually grab a protein bar as my breakfast on those days because I want to wait at least 45-60 after I take the RR formula. Your caloric intake sounds about right but remember if you add the RR formula you have to factor it into your nutrition plan- Im pretty sure they have the old RR formula on clearance still so if you act fast you can grab some at a discounted price
“DO WORK”