Heres a picture of my meals for the day which I split into 4 meals. This is suppossed to add up to 144 grams of carbs, 236 grams of protein and 65 grams of fat total for each day and each meal was split up into 36 grams of carbs, 60 grams of protein and 16 grams of fat per meal which is shown in the photo. Does this look accurate to you guys cause it seems in my view that the porition is very small and looks like a deficit. What do you guys think? Does this look accurate at all. Keep in mind that this adds up total 2,154 calories. Theres no fat at all in the dishes and maybe that is why it looks like a deficit but I am not sure what I should add for fat in my meals so I usually eat 2 banannas a day or an apple.
@italianlifter I think your carbs might be on the right track, but your protein and fats may not be at the numbers you think they are judging by these meals, in my opinion. It's hard to tell from a photo though.
Looks like you have some brown rice there, and 1/4 cup uncooked (1/2 cup cooked) is generally about 36g carbs, so if you have 1/2 cup of cooked rice in each container, that should be basically spot on.
Now your protein, there is a good amount of chicken in each container, but 60g worth of protein comes from about 250-300g chicken. If that is how much you have in each container, then again, you should be fine with your protein, especially taking into account that each serving of rice is probably giving you approx. 3-4g protein.
But if you just have chicken and rice in each container, you probably don't have your 65g fat. You get about 2g fat from 100g chicken, so 250-300g chicken = 4-6g fat, and over 4 meals that is 16-24g fat. Add in maybe 1-2g fat per serving of rice and your get up around maybe 35g fat, so still a fair way off your overall fat goal.
Why not try cooking your rice and/or chicken in some extra virgin olive oil and/or coconut oil for those good saturated fats? Pretty simple to do and you don't need a lot of oil, a tablespoon is about 9g fat for both. Add one tablespoon to each meal and you basically have your 65g fat overall.
Does that all make sense?
Also, one last thing - is this all you eat for the entire day? Chicken and rice? Bananas and apples are great additions, and it probably wouldn't hurt to get some more fibrous vegetables in there either - things like broccoli, spinach, asparagus, some beans, they're all good.
Don't forget you have other protein sources too like eggs and greek yoghurt, as well as things like oily fish or peanut butter for fats. However, I suppose if this is working for you it's all good. Just make sure you are getting all your micronutrients too though (e.g your vitamins and minerals etc.)
Jordan
