Creating an Eating Plan


Veggies are one of my favorite foods. Low in calories, high in nutrition with limitless preparation possibilities.

Part of maintaining a healthy lifestyle is creating an eating plan and monitoring your daily caloric intake.

Too often people associate a reduction of food in their diet with losing weight.

However this is not the case, cutting your caloric intake drastically could actually have the opposite effect.

Your body needs a specific amount of healthy calories each day to maintain it’s forward momentum. The trick is to get your metabolism going and keep it going while not overloading with too many calories or with empty calories.

Here is a generic calorie layout for the day that you can adapt to your specific number of needed calories.

Generic Calorie Plan

Breakfast: Don’t skip breakfast, and be sure to eat your morning meal within an hour to an
hour and a half of waking to jump-start your metabolism, consuming 20 percent of your daily

Morning snack: Eat two to three hours after breakfast. This will keep blood sugar levels stable
to avoid the low-energy sluggishness that makes you reach for high-calorie treats. Snacking also
prevents the famished feeling that makes you inhale way more calories at your next meal than
you would if you weren’t plagued by hunger pains. Stick to 150 calories or less, about 10 percent
of your daily calories.

Lunch: Your midday meal should be eaten two to three hours after your morning snack.
Try to make lunch your largest meal of the day. Consuming more calories midday than at
breakfast or dinner ensures you have enough time to burn all those calories, about 30-35
percent of your total daily calories.

Afternoon snack: Enjoy your snack two to three hours after lunch. Stick to 150 calories or less,
about 5-10 percent of your daily calories.

Dinner: Eat the last 30 percent of your daily calories at dinner, about two to three hours
after your afternoon snack. Finish your evening meal two to three hours before going to bed.
Eating too close to bedtime can raise your body temperature and your insulin and blood
sugar levels, cause heartburn or digestive issues, and prevent the release of melatonin — all of
which can interfere with the fat-burning benefits associated with getting a restful night’s sleep.

Every single person’s body and metabolism rate is different and I am not a nutritionist; but here is my typical caloric intake and what I have found works for me.

1300 Calorie IntakeOf course this isn’t something that I am to stick to verbatim every day. Depending on what I feel like eating for each meal I may go over or under on any specific meal. The only rule I keep myself to is not going over on the daily limit of 1,300.

The biggest thing I could emphasize to anyone looking to monitor their calorie intake or simply change their diet is to…. EAT CLEAN.

If you eat egg whites, vegetables, fruits, nuts, natural oils, natural dairy and lean meats you will find that you must consume a large amount of food to total to your daily calorie budget.

Also, remember that healthy living is a life style; it is supposed to be fun and fulfilling, not restrictive or difficult to maintain. Find a balance that works for you and keeps you happy and healthy!

Tortoise Nutrition and Fitness takes time and dedication! So keep at it, slow and steady!Tortoise Fitness Logo





One response »

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