Food Formula Fundamentals (F3)

A lot of people find it hard trying to understand how to put meals together. But no matter how many times I do it many people still don't know what the hell they're doing.


IT'S NOT COMPLICATED!!

You just have to know the fundamentals.

Here's a better understanding of how to compose your daily meals.

1: Complex Carbs: (Fibrous)
aka VEGETABLES
Asparagus, Broccoli, Okra

Cauliflower, Green Beans, Brussel Sprouts

Peas, Cucumber, Squash

Collard greens, Mushrooms, Zucchini

Lettuce Salads Pepper, green or red

Tomatoes, pasta sauce, salsa Spinach Kale

2: Natural Simple Carbs (Fruit)

Apples 
Unsweetened applesauce, Blueberries

Bananas, Oranges, Raspberries

Berries, Nectarines, Plums

Grapes, Peaches, Cantaloupe

Grapefruit, Pears 
Jelly (all fruit)

3: Complex Carbs (Starchy)

Oatmeal, Cream of Rice, Cream of Wheat, Cream of Rye, oat bran, barley, multi-grain

Potatoes (white, red)

Yams, sweet potatoes, CARROTS

Beans, lentils, legumes

Brown Rice

100% whole grain dry cereals*

100% whole wheat or whole grain pasta*

100% whole wheat bread & whole grain products*
*In Moderation

4: Lean Proteins:

Chicken breast, Turkey breast

Fish (Flounder, Haddock, Salmon, Orange Roughy, Cod, Tuna etc.)

Shellfish (Lobster, shrimp, Clams, etc.)

Lean Red Meat (Flank Steak, Round Steak, extra lean sirloin)

Eggs/Egg whites (One yolk for every six whites)

Low or non fat dairy products (milk, cheese, yogurt, cottage cheese, etc.)

5: Dairy Products (1% low fat, skim, or non fat)

Milk

Cheese

Greek Yogurt

Cottage cheese

6: Fats

Nuts & seeds, flaxseed oil, olive oil, canola oil, natural peanut butter, olives, fish fat

A simple formula for creating effective, fat-burning meals and menus

Now that I've given the formula from the gods you now have to do something with it. I now deem you worthy of selecting those foods you actually enjoy eating and insert them into your meals. You can now quickly create 6 meals that will give you a 6 pack by following these rules. Like everything else, it's easy once you know what you're doing.

10 Simple Steps for creating a daily menu (50-55% carbs, 30% protein, 15-20% fat)

Step 1: Choose a lean protein from the list for every meal.

Step 2: Choose a starchy carbohydrate from the list for every meal

Step 3: Choose your simple carbohydrates for your breakfasts

Step 4: Choose your fibrous carbs for your lunches and dinners

Step 5: Add essential fats if insufficient quantities are present in your foods

Step 6: Count your meal subtotals and grand totals.

Step 7: Compare your totals to your calorie target and adjust the serving sizes

Step 8: Assign a time a time for each meal

Step 9: Do it now!

Step 10: Keep doing it

BFFM Breakfasts (meals one and two)

Because you’ll be eating five or six meals a day and the first two meals will

probably be in the morning, we’ll call meals one and two “breakfasts” for simplicity. The

first step in creating a breakfast is to select a lean protein such as egg whites. The second

step is to choose a starchy carbohydrate such as oatmeal. The third step, which is

optional, is to pick a natural simple carbohydrate such as an orange(if you're into that kind of thing). Now all you have to do is adjust your portion sizes to fit your personal calorie needs. There you have it – now you can give flab a right hook to the face as you tone your body with a bad ass breakfast.

Here are several examples.

Example 1 Egg white omelet oatmeal orange

Example 2 Protein Powder Oatmeal banana

Example 3 Egg White Omelet whole wheat toast all-fruit jelly

Example 4 Shredded Wheat Skim Milk protein shake

Listen, you can have cauliflower and turkey for breakfast if that’s what you want. 

However, most people aren't weird enough to consider that an appetizing or “traditional”

breakfast. Most breakfasts usually consist of oatmeal or cereal for complex

carbs, a piece of fruit for simple carbohydrates and egg whites, protein powder or

a dairy product for protein.

BFFM Lunches and dinners (meals three through six)

Meals three through six will typically fall within the afternoon and evening, so let's

group these meals together and name them something crazy like “lunches and dinners”. As with all

meals, start by selecting a lean protein such as fish or chicken breast. Second, you

choose a starchy carbohydrate such as a sweet potato. Third, pick a fibrous

carbohydrate such as asparagus. 

Here are four examples:

Example 1  Chicken breast Baked Potato Broccoli

Example 2 Top Round Steak Yam Green Beans

Example 3 Salmon, Brown Rice, Asparagus

Example 4 Tuna, Low Fat Mayo, Whole Wheat Bread, Salad

The menu template for the baseline diet
You can use this to structure all of your future meals. Just take a food from the appropriate category and plug it into correct slot. Make sure to adjust the portion sizes for your caloric goals.

Meal 1:

Lean Protein, Starchy Carb, Simple carb (dairy or fruit)

Meal 2:

Lean Protein, Starchy Carb, Simple carb (dairy or fruit)

Meal 3:

Lean Protein, Starchy Carb, Fibrous carb (vegetable/salad)

Meal 4:

Lean Protein, Starchy Carb, Fibrous carb (vegetable/salad)

Meal 5:

Lean Protein, Starchy Carb, Fibrous carb (vegetable/salad)

Meal 6:

Lean Protein, Starchy Carb (small serving), Fibrous carb (vegetable/salad), essential fat

A lot of information, maybe too much. Just take it in strides. You'll get addicted once you see the results.


Source for this information came from 'Burn the Fat, Feed the Muscle' by Tom Venuto

Tip of the Week: Don't wait till the New Year to change your program. Do it now! The longer you think about doing something the harder it gets.