So following is some of the information that I found useful to plan my weekly shopping and a somewhat flexible meal plan.
This is the first post in a series of blogs about this plan. Let me know what you think and add any info you might wish to share.
After some research and a chat with a nutritionist I decided upon the following.
Having adopted a vegetarian diet several years back, I decided to stick with that, with two exceptions one, to lower my dairy intake and second, for first few months to include Salmon in my meals once or twice a week. I decided to try out the following Ratio of Carbs, Proteins and Fats
- Carbs at 50% (or more) of calories
- Protein at 15-25% of calories in your diet
- Fat intake at 20-30% of calories
- Saturated fat at less than 7% of calories – and low or no trans fats.
I worked out the following chart for my 1500 calories plan., adding a range on either side depending on my activity level:
The
Ratio
|
1800 Calories
|
1500 Calories
|
1200 Calories
|
---|---|---|---|
Carbs
50%
|
225
grams
|
188
grams
|
150 grams
|
Protein
30 %
|
135
grams
|
112
grams
|
90 grams
|
Fats
20%
|
40
grams
|
34
grams
|
33 grams
|
Fiber
requirements
|
21
to 26 grams
|
21
to 26 grams
|
21 to 26 grams
|