Please Help with Diet

Nutrition
1

hi
im european boy, sorry for the bad english
someone could convert the measures of food in my diet in grams?

Please!
here the diet

Breakfast
-1 cup egg whites with 1 cup spinach and 2 servings of veggies
-1/3 cup oats with 1 serving fruit

Snack
-1 scoop whey
-1 cup frozen berries
-1/3 cup of oats
-2 tbs flax seeds
-2 tbs mixed nuts
-1\2 cup yogurt

lunch
8oz extra lean meat
1 sweet potato
1\2 cup lentils
3 serving of veggies
1 serving fruits

snack
1.5 cup low fat cottage cheese
1 scoop protein blend
1/2 muesli cereal
1 serving fruit

dinner

8oz extra lean meat
2 cups spinach
2 serving of veggies
1 serving fruit

in italy we use the grams, please can you help me to convert:

cups
serving
piece
in my diet with grams?

Please

2

I just replaced your quantities with the gram equivalents where possible. It’s not so easy with fruits so I just left it as 1 piece. A lot of stuff (muesli, whey, frozen berries are dependent on the brand). Look on the back label of the products you buy, they should have the grams/serving on the top.

Breakfast
-4 egg whites
-65 grams spinach (fresh)
-150 grams of veggies
-50 grams oats
-1 piece fruit

Snack
-30 grams whey
-150 grams frozen berries (varies with brand)
-50 grams of oats
-28 grams flax seeds
-28 grams mixed nuts
-120 grams cup yogurt

lunch
240 grams extra lean meat
65 grams potato
64 grams lentils (dry, depends on type)
200 grams of veggies
1 piece fruit

snack
360 grams low fat cottage cheese
30 grams protein blend
50 grams cereal
1 piece fruit

dinner

240 grams extra lean meat
130 grams spinach (fresh)
130-180 grams of veggies (depends on type)
1 piece fruit

3

What are your goals?

4

[quote]ebomb5522 wrote:
What are your goals?[/quote]

thank you for repling guys!

my goal is to get lean and lose slowly bodyfat

i am MMA fighter and i train 5 times a week

5

thank you for repling!

my goals are to getting lean eand reduce bodyfat slowly

6

my goals are to get lean and reduce slowly the bodyfat

thank you for repling

7

Need some more protein, with each meal…besides that, it looks pretty good.

8

ok, i’ve copyed this diet from Berardi’s book

this work?
the protein are enough?

Breakfast
250grams egg whites with 1 serving spinach and 2 serving veggies
50 grams of oats
2 serving fruit (1 apple, 1 banana)
1 cps omega 3

Snack
100grams of lean roasted beef
1 serving fruit
1 fat free yogurt
2 tablespoon almonds

lunch
80grams whole wheat pasta
100 grams beans
220grams of cickhen
2 serving of veggies
1 serving fruit (1 apple)

Snack
30 grams whey with 1 yogurt low fat
45 grams of muesli
1 serving fruits

dinner
220grams of chiken
3 serving of veggies
1 serving fruit (1 apple)
1tbs olive oil

total macronutrients intake

around 2650kcal

protein 230grams
carbo 320 grams
fat around 60 grams

in the day of training i substitute a meal with post wo meal 100gr rice and 200gr of chicken

this is John Berardi diet