You can download your very own diet meal plan sheet for easy planning right here on this page for absolutely free.
In order to build muscle and burn fat, you've got plan your diet. You've got to know when you're eating, what you're eating, and how much you're going to eat.
Plain and simple — you must plan your diet and keep track of everything you eat.
If you don't do this, you will become very frustrated. You'll never know how much food it takes to burn body fat and how much it takes to build muscle. You'll simply be guessing from week to week.
So, we've made up a meal planning sheet for you. You can download it below and use it to help you plan your diet.
Free Download of Diet Plan Sheet
You can download your free diet plan sheet below, but first I want to talk about what you'll be getting with this sheet.
- Meal #
I've included space for you to include up to 6 meals per day. I recommend six meals per day spaced anywhere from 2 to 4 hours apart.
You can enter the time of day that you will be eating each meal. For example, enter 6 AM for your breakfast, 9 AM for Meal 2, 12 PM for Meal 3 and so on.
I've included my recommendations on types of food to include in your diet. I'm very big on Lean Protein sources along with natural carb sources, and essential fatty acids.
I've included my recommendation for amount of the food to eat on a general basis. Of course, this depends on your total calorie intake.
- Your Food Choices
This is where you enter the food you will be eating for this meal plan. Enter all the foods for each meal.
You will enter the amount of protein for each individual food. You can find this information on nutrition labels or calorie counters.
You will enter the amount of carbohydrates for each individual food. You can find this information on nutrition labels or calorie counters.
You will enter the amount of fat grams for each individual food. You can find this information on nutrition labels or calorie counters.
The total calories for each food will be calculated for you in this sheet. The formula uses the number of protein grams, carb grams, and fat grams to calculate the total number of calories in each food.
The totals for protein, carbs, fat, and calories will be calculated for you also! You won't have to spend the time adding up all the individual numbers for each food.
The percentages of protein, carbs, and fat are calculated for you based on the totals. You will use these percentages to hit your targets if you have any. I've included my recommendations for targets in this free diet meal plan sheet.
You Should Be Recording All of the Above in Your Diet Meal Plan Log Sheet
All of the above are included in the free diet meal plan sheet.
Plus, I've included some easy directions on the sheet for planning meals. Get your copy by right clicking on the download link below:
The above file is in Excel format, so you need to either use Microsoft Excel to view the file or the free Open Office.
Make sure you use this each day and record what you're eating. Then… use the diet log along with your results each week to figure out what you need to change with your program.
Only make changes if your progress slows.
We explain how to do everything with the WLC System. The results are simply amazing.