Plan Your Calories: When, What, and How Much to Eat?

in this post, we will tell you about how can you plan your calories. When, what, and how much to eat?

When to eat?

Since workouts are intense, you’ll need to feed your body with the proper nutrients and in sufficient quantity.

When to plan your meals and snacks:

Breakfast Within 1hour of waking up
Snack 2 to 3 hours after breakfast (if hungry)
Lunch 2 to 3 hours after a snack
Snack 2 to 3 hours after lunch
Dinner Eat at least 2 hours before going to bed

The timing of the meals in this program can be adjusted based on your own personal schedule; however, I recommend keeping them constantly spread out throughout the day for best effects. This will help keep your metabolism running smoothly and ensure your body is getting a steady stream of the nutrients.

Most important is that you are taking in your pre and post workout shakes/snacks before and after the workout, so arrange these to match your own individual workout sessions.

It’s very important to eat first thing in the morning to fuel your metabolic fire, so be sure to consume your first meal within 1 hour of waking up.

On days you aren’t working out you won’t be taking in a pre and post workout shake/snack. If you still feel hungry add a snack or two.

Here are the meal timings and caloric intake (approx) for a 1500 calorie menu plan based on your workout timings:

Non workout days
Timings Meals Calories
9:00 am Breakfast 350
11:30 am Snack 250
1:00 pm Lunch 350
4:00 pm Snack 250
8:00 pm Dinner 300
Workout days (Morning workout)
Timings Meals Calories
7:00 am Workout on an empty stomach 0
8:00 am Post workout 250
9:00 am Breakfast 300
1:00 pm Lunch 350
4:00 pm Snack 250
8;00 pm Dinner 300
Workout days (afternoon workout):
Timings Meals Calories
9:00 am Breakfast 350
1:00 pm lunch 350
3:15 pm Pre-workout snack 250
4:00 pm Workout 0
5:00 pm Post-workout 250
8:00 pm dinner 300
Workout days (evening workout) 
Timings Meals Calories
9:00 am Breakfast 350
11:30 am Snack 250
1:00 pm Lunch 350
6:30 pm Pre-workout 250
7:00 pm Workout 0
8:00 pm Dinner 300

What to eat?

I personally prepare, cook and consume 95% of the menus items which I have discovered over a period of time to fit my appetite, taste, and style of eating. Now, I practically have zero skills in the kitchen myself, so you don’t have any excuses not to cook these recipes as they can be prepared and cooked in under less than 20 minutes. If you are smart, then you can make extra servings and store them for future times when you are feeling lazy or less creative in the kitchen.

And yes, the rest 5% of the menus which mainly comprise of the Indian food menu is cooked by my maid (as these items take longer than 20 minutes to prepare and cook and require a tad bit more cooking skills than I possess

Now, after going through the food menus you feel that’s not you, don’t worry, just by being a bit more innovative we can tweak these recipes to match your taste buds. Definitely, we will be discussing these queries in the seminars. So don’t miss them.

Timings Name Calories
9:00 am Egg Scramble 350
11:30 am Bowl of sprouts 250
2:00 pm Indian Thali 350
6:30 pm  Apple + 7 almonds 250
7:00 pm Workout 0
8:00 pm protein smoothie 300

How much to eat?

In the section on when to eat, distribution for a 1500 calorie meal plan was given.

However, everyone’s body is different, which means intake also varies. So you may need to alter it to suit your needs. This is where journaling in the VIP diary can help you notice certain patterns in your energy levels. Whether you feel overly stuffed or still hungry after meals, you can make any necessary changes to get more out of the VIP program.

1200 Calories 1500 Calories 1750 Calories 2000 Calories 2250 Calories
Skip a snack Stick to the meal plan given Add, 100 calories each in 2 of your meals via a protein source Add a snack, and add 100 calories each in 2 of your meals via a protein source A snack, and add 250 calories each in 2 of your meals via carbohydrate and protein source

Here are some more important article that will help you to manage your calories intake –

Eat This Much: The Automatic Meal Planner

Healthy Eating Plan

How Many Calories Do I Need?

35 Simple Ways to Cut Lots of Calories

Health Facts: Get the Most Nutrition Out of Your Calories

I am Jas, I love writing blogs on Health, Travel and Gadgets and so i am sharing my knowledge and experiences in my blogs. Happy reading.