Sport could someone make my a 3-4 meal a day plan

[sakkk]

for workout days and non workout days, looking to get about 20 lbs lighter
btw i wanna keep it around 1300-1500 calories and about 1000 calories a on non workout days

 

[voodoochild863]

Depends on what you like to eat. Personally I have a list of carbs, a list of proteins and a list of veggies. For every meal I pick a portion of protein from the list and a carb on the list and that is a meal. Then I have some steamed veggies or a salad with atleast two meals. For example some I have protein:
Chicken breast
Turkey breast
Lobster
Shrimp
Fish
Lean steak
Egg whites
Low fat cottage cheese

Then some carbs I have:
oatmeal
Beans
Sweet potato
Fruit
fat free yogurt
Whole wheat bread

Then some veggies:
spinich
carrots
tomatoes
broccoli
green beans

This way you have options. You can figure out the calories on several meals then just total them up at the end of each day. I personally just count portions and dont hassel with calories but once you figure out the calories of each meal you could count them with ease. Its kind of hard for me to give you a sample meal plan but here is a sample of what I might eat in a day.

meal 1
oatmeal and eggwhites

meal 2
cottage cheese and strawberries

meal 3
turkey burger with salad

meal 4
steak pita

meal 5
chicken and beans with salad

meal 6
chocolate myoplex protein shake

 

[MarkMyWords]

How much do you weigh? 1000 cals a day is like bread crumbs, not enough for most people.

 

[DEF]

Seriously, height and weight? 1000 calories is nothing.

 

[Jeex]

well my calorie level is 2600 and im 5'10 185 lbs... i cant imagine 1000 is healthy