A normal meal plan will generally consist of a healthy ratio of fats to carbohydrates to proteins. Normal is something that is very individual to each person and his goals. A triathlete who is 200 pounds will require a much different meal plan than someone who is 120 pounds and not as active. To determine your own normal plan, you should calculate the amount of calories you need per day and determine how you want your meals to work for you.
Daily Caloric Needs
A basic way to determine how many calories you need per day is to multiply your body weight by 15. This will give you the amount of calories you need to maintain your weight. If you would like to lose weight, you should decrease the amount you consume, and if you'd like to gain weight, you should increase. For example, a 150 pound person would need 2,250 calories to maintain her weight. To lose one pound per week, you should deduct 500 calories per day from your diet, since 3,500 is equivalent to one pound. The same would apply for gaining weight. This 150 pound person would need to consume 1,750 calories per day to lose weight and 2,750 calories to gain.
What to Eat
There are several normal meal plans that would work for maintaining a healthy lifestyle. Foodpyramid.gov recommends filling your diet with five food groups, including grains, fruits, dairy, vegetables, and proteins. Any diet that eliminates an entire food group should be approached with skepticism. Each of the food groups is responsible for delivering the proper amount of vitamins, nutrients, and minerals to your body throughout the day.
How Much to Eat
The 2010 Dietary Guidelines for Americans recommends 45 to 65 percent of your daily calories coming from carbohydrates, 10 to 35 percent from protein, and 20 to 35 percent from fat. On a 2,000 calorie diet, for example, that means 225 to 325 gof carbs, 50 to 175 g of protein, and 44 to 78 g of fat, with saturated fats accounting for no more than 16 to 22 g. These percentages are quite broad and can be tailored to your goals. For example, if you are looking to lose weight, it is common to consume fewer carbohydrates. If you are in the realm of building muscle mass, a high protein diet is key. An endurance athlete would need a higher amount of carbohydrates to fuel his body during training.
Recommendations
The term normal will mean very different things for each person. Overall, be sure to include a variety of foods at each meal, placing emphasis on fresh vegetables, fruits, whole grains, and lean proteins. Sugary, processed foods should be limited and eaten in moderation. Portion sizes should be modest. For a tailored meal plan specific to your goals and needs, visit your doctor or a registered dietitian.
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