How to Design a Successful Meal Plan

[@jhon2k1y]

i’m a huge fan of Dr. Lyon. This year I built significant muscle tissue, I went form 28% muscle to 40% this year, 30% fat to 17%. I work out 5 days a week, 120 to 130 gram or protein, trying to get better each day, 39 years old. Starting to read forever strong. Remember, nobody can build muscle for you!

[@HH-gv8mx]

Is there a free app that you can track your calories and protein etc.? Or do you have to calculate that in your brain?

[@dierdriu]

@@HH-gv8mx Most of the apps I've seen are connected with diet plans. You can search for the info online though.

[@CP-nf9my]

@@HH-gv8mx Chronometer is free. I love it. Quick and easy.

[@3buzzy]

Yes. Gabrielle Lyon destroys Sinclair's claim rerpeatedly on her channel. She's much more credible then Sinclair in my book..

[@orchidmuse]

​@@HH-gv8mxI am using Fatsecret, free version, many carnivore ppl use Cronometer, as it tracks more macros.

[@wendywertz8828]

Finally someone NOT pushing keto !!!!!

[@simmonskelly70]

Exactly

[@frannelk]

Hahahah ​@Uratube25

[@manonadam8306]

Dr Lyon, you are right :) I have been weight training with consistency the past year, but without seeing any visible change to my body composition. Then I bought your book. I started implementing the protein intake you recommand and I see change happening now. - Muscle definition starting to show - Muscle strenght increased significantly (especially in the legs) - Craving for carbs binging have subsied - Improved sleeping - Amazing energy I am a menopausal women of 54. Starting to believe I can do it. I can achieve my goal. I can change my body. I am changing it now. A thousands thanks

[@matasatoniu3079]

1. Find a consistent eating plan 2. Avoid chaos 3. Avoid eating out 4. Manage your expectations - understand that anything worthwhile comes through sustained efforts. 5. Expect yourself to try to negotiate 6. Develop the discipline to push yourself 7. Know your weaknesses and plan for them Keep it simple Keep it clean and Keep it disciplined

[@sharmileesukumar7143]

Started crossfit 3 months ago. Loving it and then I realized that I am training hard but not eating anywhere close to the protein I require. I just used to have one protein shake a day and used to think it’s enough. Then I realized I need 130 grams of protein a day. Now I am consciously eating 130 grams of protein and the results are just great!!

[@christinamiller4562]

That's the biggest mistake I made starting crossfit 12 years ago...only getting enough protein the last 6 years!

[@cassandrablissness]

You rock! I've been a massage therapist and instructor for 20 years and some of my clients even call me their family doctor because they ask me advise all the time on natural healing, nutritional healing, etcetera... I have been speaking very much so lately on the importance of musculoskeletal health and getting my elderly clients on the board of creatine , high protein diets and building muscle through strength training. I appreciate you!

[@rosemaryyanz1115]

This is exciting. I value your experience with the more senior sector of society. We’re here loving life just like everyone else. My goal for myself my husband and all my family is to live out our best lives and to help others till we close our eyes for the last time. A huge thanks for sharing this knowledge. I can’t wait to get started.

[@eliwilliamson7849]

Great info. Sixty-five years next month. Working with a personal trainer rather than take osteoporosis medicine. She’s been telling me what you said on this podcast. Great to hear it all again.

[@santiagosanchez9059]

Awesome recommendations! They are simple, but the dividends they will pay I know are big. 1:1 protein & carbs simple to remember and great foundation. 🥩+🏋=💪 "Forever strong"

[@TheFarmMom-Nan]

This is a great foundation of nutrition video. Easy to understand and pack of information. Thank you!

[@suzikirby1973]

This is great. A quick, easy blueprint. A good starting place. You can just get going - tweak later if/when you need to. ❤

[@esther.f.g]

I really enjoyed this video, please do more similar videos and also talk about the importance of mind-body connection, is not only what you put on your table, is also what you put on your mind, thank you

[@rjandino]

My biggest weakness was peanuts. I love peanuts and incorporated them into my meal plan to get my fats in. I'd eat them 3 times a day. The things is that the peanuts would call to me throughout the day even though I knew I'd only have to wait a couple of hours before I had another serving. Additionally, when I broke my meal plan it usually started with a little extra portion of peanuts. It took a lot of mental discipline to not indulge in them. One day I realized how much effort I was putting into not indulging and I decided to eat ground chia seeds that I mix into my oatmeal in the morning. Ground chia seeds do not call to me at all and I have a reliable mechanism to dial up or down my fat intake. Identifying and acknowledging your weakness is key!

[@MichelleMacQuarrie-kc1gh]

Excellent feedback. The concept of sugar calling to me I must acknowledge and change how I react

[@theironforce3000]

Excellent breakdown on the fundamentals. Hearing this is a refresher as it reminds me that I'm on the right page with myself and my people.

[@misty4483]

That was well thought out, presented, and easy to understand. Now its up to me to follow it. Thank you. I appreciate you giving us this information.

[@glennbishopbishthemagish]

Meat and eggs for the win!

[@lauriecarr4834]

Thank you Dr. Lyons for all the great information and the simple explanation of how to apply the things to our own lives!! 😊

[@michellebattle5815]

This video was so helpful in so many ways! Thank you, Gabrielle for all your hard work. I so appreciate you!

[@HH-gv8mx]

The problem with keeping your meals at the same time every single day, is that if you are intermittent fasting and you want to push your fast longer… Like 20 hours sometimes you’re just eating a little bit later. I noticed that ever since I started following, Dr. Mindy, my time varies. And it also varies depending on if I’ve gone to the grocery store before or after working out and how long it takes for me to prepare a meal after working out.

[@celestebode2489]

Dr. Stacy Sims doesn’t recommend intermittent fasting in women. Check her out.

[@mariapaquette9968]

Love your meal plans. Game changer for me when I first began to prioritize protein. Plus the meals taste great. I prefer them over restaurant food and have my husband on board too. We def have cut out dining out over quality food and meals at home. Easy choice for our family.

[@avarysse5782]

I guess we're supposed to weight food?

[@gloriathompson423]

some of us have to at the begining as we have no idea what a healthy serving is @@avarysse5782

[@betsybishop9096]

Have just now found you! And so thankful I have. Will be implementing your teaching to strengthen my body and get healthier. Am 74 and pretty healthy but have seen a decline in muscle mass and yo-yo Wt fluctuations of 5-7 lbs over the past several years with only about 15 to lose. Optimistic your training will benefit me greatly . Thank you❤️

[@lisaking7379]

Waiting for your book to arrive! So glad to have found you! Trying to get on track at 54 after many years of being inactive. This was a greta talk!

[@nelylucas8022]

I’m so blessed I found your show. I had stopped going to bootcamp for about a year now because the lady I take care of take a lot of time. But you inspire me to start working out again. I was hoping you could help me with the ratio. I’m 4”9” 126 lbs sketel muscle 39.7 percent body fat 41.3 I’m on week 2 of strength training. Any help you can give me is well appreciated. Thank you

[@diane1504]

Thank you Gabrielle! Great video, looking forward for more like that. Simple and with exact information, without listening all this hours.... podcasts and you and up with mess in your head. This is great concept, i wish you make more videos like that, thank you!

[@rivinesh4566]

I love you Dr. Lyon! Your advices, knowledge etc. have enlightened my life, I can't wait to read and learn from Forever Strong 🎉❤

[@kennethh4904]

Luv this subject. I had a high CAC score of 1143. That was close to 4 years ago. I been pretty strict Carnivore for 23 months and was Keto for years prior. Of course like most Carnivore's, I have high LDL, low triglycerides, High HDL . Just saw the doctor today, I don't see the benefit of his Statin recommendation. But, I did get another CAC ordered. It will be interesting to compare changes since the last one. I also do the Dr Sean Omara routine, of Sprinting and resistance training. Just started this week, adding two table spoons of sauerkraut. Dr Omara claims fermented vegetables and fruits are good for the microbiome. Only adding that no more. I love the energy and overall benefits of Carnivore. Sauerkraut is high in K-2. That is why I chosed , that one veg.

[@tamaradavis4054]

Finally an answer to the amount of protein!! 1 gram protein IDEAL body weight!!!!

[@vanessanguyen5331]

Dr Lyon .Thank you all for your video. I learned a lot about everything from you. ❤️🙏🏼

[@ilariaboldrini3496]

A topic I would to know more about is protein calculation for children and sick or injured people! Thank you!

[@GuidetteExpert]

Did she say 0,7-1,0 gram of protein for the goal body kg weight? And same with carbs?

[@DJEzraLive]

Phenomenal video here, super easy to digest and implement, and no BS filler! Great job Doc! 😊

[@gisellef9274]

This is very interesting and doable!! I like the education and the plan to prepare our healthy foods in advance so we don’t grab something unhealthy when don’t have healthy alternatives ready for us.

[@RydinginStyle72]

I'm doing 80g carbs, 60g fat, 210g to 300g protein. I'm 51, getting amazing results!

[@78cheerio]

Minute 11…I’m glad you said you are sore. I just started working with a trainer two days ago. I’m so,sore today I can hardly sit or stand. 65f. I’m not overweight but apparently my muscles need building. Big time. I line dance, even intermediate, for two three hours, no pain. One gym workout and I’m toast.😕I’m going to get over this soreness and get back to the gym. Fortunately the food thing is going well. I do use protein powder and shakes. I put decaf Folgers coffee crystals in them to cut that sweet taste. Today I am going to experiment with cacao nibs to cut the sweet.

[@dha007]

Great information. Very doable meal plans for most people. Thank you I noticed you did NOT say saturated fats. Do you avoid saturated fats? When eating a steak, how do you know what is saturated fats vs monounsaturated . Would love to hear more about monounsaturated fat in red meat. Thanks

[@nazakmalekan3664]

You’re Awesome Dr. Lyon. Thanks for this amazing episode! ❤❤❤❤

[@titan09]

Awesome content & tips! Can’t believe I just discovered your content!! Am over 50 so eveyrhing is upsidd down almost starting from scratch again Love your “mantras” 😉

[@peachhipgirl75]

You are wonderful! I pre-ordered your book today!

[@ISTsports]

appreciate your time in doing this. i took plenty of notes and will use it, thanks

[@marlenadesantis147]

Excellent Dr Lyon! I’m reading your book right now. Loving it

[@barefootgypsyboutique2542]

Love the Solo show ! It’s really good! Thank you !

[@melissaclark7141]

Of course exercise will help everything, but it’s a cop out answer for people who continue to NOT lose weight despite strict, organized, informed dieting. It’s more common than he admits. One big reason is high cortisol, which a big proportion of people deal with on various levels. That would’ve been a more helpful answer, but it opens the window to a lot more discussion.

[@Ashley_christa_]

Thank you for your time Dr. G. Can't wait for your book. ❤ I pre-ordered it.....

[@FreedomINstrength]

🙌🙌SIMPLE AND TO THE POINT! thank you so much for sharing this IMPORTANT information ❤

[@tammygail9048]

I enjoyed the content- made the macro ratios very easy to understand- Thank you for removing that hurdle

[@danielagotta1937]

Isn't that the greatest video. Need to watch it again 🙂

[@sherillemarquez6407]

Wow! Phenomenal information. Informative and concise in one video. Thank you for giving us the blueprint and personally saving me a ton more time from having to research truth vs noise.

[@Jewellianna]

Great episode per usual!!👏👏 Super informative (and yes, I’d love to see more😊)

[@asalelekamwendo6677]

Thank you. Lo e the simplicity. I'm away on my 20th wedding anniversary 😂 for the next 5 days. Eating away from home. It's interesting but tracking my food though estimating as I have been weighing it for the past 5 weeks so I can keep my proteins above 100g in total and carbs about 30 g at each meal.

[@jayamishra5953]

According to Dr David Sinclair , more than 50 ti 60 gram of protein activate mTor and it reduces longevity. So many information on internet we all are confused. Some says eat high protein and some says eat low protein diet for longevity. We all are confused.

[@tammybott9968]

Me too. But. I’ve become convinced that eating my body weight in protein grams (at 62) is wise. I want to be strong not frail as I age. If this shortens my life a bit but the trade off is health span…we’ll sign me up.

[@morganmckibbon4241]

I think it really depends on your fitness levels and goals. If you’re really weight training then more protein is needed by your body. If you’re doing more cardio then your body may be able to handle more carbs and fat. Id be interested in knowing whether what he says has been demonstrated on humans or other primates and, if so, their fitness and activity levels.

[@terrienne73]

Eating higher protein has been studied extensively in more recent years. It is very important to consume higher protein than most people do, to protect muscles for longevity and not become frail as we age. Also, look up Dr. Peter Attia. He has done extensive research on longevity and discusses this relationship. He is just one of many doctors in addition to Dr. Lyon who recognize this relationship.

[@BillyBob-fh5he]

Everyone is selling something! There is good information but they are all selling something.

[@carolinemarie44]

I beleive that Sinclair is paid by someone to tell us.

[@robertalynch5433]

Thank you!! I have your book, but this was a short and sweet synopsis!!

[@MS-uz4ix]

During the segment on recommended calorie intake you give the formula for s 12-13 calories x "Ideal Body Weight". This could probably be its own show, but how does one arrive at ones "Ideal Body Weight"? That seems like an arbitrary number based on many factors. Is there a calculation for IBW as place to start then figure out how many calories one needs to eat per day based on that variable? Really appreciate the effort you go into educating everyone about health.

[@RydinginStyle72]

I love the dirty Cal calculations. That is the first I have heard of that. That is a great way to figure out your goals.

[@claudiapangan1676]

Thank you for making this so easy to understand

[@JoyfulJenn]

Whoo! A 1 to 1 ratio! Whoo! I’m so excited!!!

[@RydinginStyle72]

Your research and advice has helped me 100%! Love your work!

[@Adira-Natali]

Thank you for this video and my whole family has really enjoyed your new book!

[@nazlinkanji5772]

Ty . Please make a video on what to eat pre n post. I always get confused. ❤

[@Ranch-girl]

Hello Dr Lyon! I love your videos so much, you have inspired me more than anyone else on YT!! I’m 62 yo woman at 123 lbs and currently increasing my weight training (I tower over you at 5’2”)! LOL! I have struggled with eating low calories (under 1,000) for many years and fear that I have damaged my metabolism. After listening to you, I realize that I need to increase my protein; which has been under 60 grams for a very long time due to low calories. Please offer any suggestions. Do I need to be @ 1,200 calories? TY ❣️🌹

[@justinstacy3160]

As she covered at 15:20 , if you want to stay the same weight, multiply your weight by 15-16. So you would be eating 1845-1968 calories. If you have been eating under 1000 calories for a sustained period of time, you should talk to a doctor because that is eating disorder territory.

[@emh8861]

Dr. Fung. It’s not about calories.

[@rurikoyamaki7260]

I already pay You Tube premium and still have to listen to all the commercials every five minutes is discouraging to listen to this woman.

[@music-writinglife1813]

My weakness.....The Weekends :) The weekend is engrained from childhood... and as a adult you look forward to having a drink/drinks or cheat meals etc.., I starting losing by Friday(from the last weekend) and blow it over the weekend and have to start over lol vicious circle

[@EMak11]

I understand ❤🎉I meal prep on Thursday nights to help me with the weekend. Then again on Sundays. I find this helps me.

[@sjafree6078]

brilliant! thank you so much. looking forward to getting your book

[@econoMisfit]

This is awesome and please More of it ❤

[@guilhermedubal3863]

Daaamnn, Doc. U crazyyyy. I loved the masterclassss. Tksss

[@kathydonohoo1180]

I loved this episode. I am going back to write down all the info. Thanks again.

[@jkbonez3731]

The steps have been phenomenal

[@miaash3870]

Do you have a video about your daily strength training exercises? Thank you & Happy New Year!

[@ladyloulou10]

First time listening and this is excellent information. Thank you!!

[@JennyOSunshine]

Thank you - Just bought your book on Audible.

[@brendahall8665]

I love your show! Your awesome!

[@gelyasabath]

I love you Dr Lyon! U r inspiring✍️🧠

[@joerockhead7246]

thank you. Great episode.

[@teresahacht5669]

Thank you! More please. Have your book

[@rachellindvall7285]

Hi! Im new to your content and i love it. So informative and helpful. I train about 5-6 days a week and aim to get 130-140 grams of protein everyday. In other podcast youve talked about the benefits of time restricted feeding and im curious how you can get in the same amount of protein in just 2 meals? It seems like the meals would have to be enormous. Or is time restricted feeding something that may not be optimal if you are exercising alot?

[@antoniaosborne4972]

Yeah it’s not (sports and exercise nutritonist here) - it’s not for athletes coz of energy needs and protein needs

[@antoniaosborne4972]

Or performance or recovery. Coz pre/post intra workout is key!

[@iamsunnysideup7115]

What is dietary protein? Thank you Dr. Gabrielle! I've listened to three podcasts where you were interviewed and I have learned a lot! Except that I don't know much about protein because I am vegan. Any help is much appreciated. Much love ❣❣❣

[@torrihigh]

Great cast!!

[@Blahblahblahblahhhhh]

I think Gabrielle is the real deal - one of the very few people sharing information that is scientifically backed. But I think a lot of what she shared is missing the psychology behind “dieting.” The fact is they don’t work, and “resisting” and limiting foods doesn’t work long term. I think it’s important to merge her knowledge with something like intuitive eating. This will prevent the yo-yo dieting so many people get into

[@bessiesoley5147]

Thank you, Dr. Lyon 😊.

[@ishraq4685]

Thank you for sharing the knowledge

[@elasmith8284]

Thank you for sharing ❤🙏

[@belindamolina6354]

Love it!!

[@kathleenemmons1541]

Great video full of information thank you. My question would be how slowly should I increase my carb intake since ive been keto/vore for the past 2 years? Im a 64yo female, 145 lbs still want to lose fat while also wanting to gain muscle. I lift 4 days/week since January 2024 and making get strides. Just added in walking for more movement. TIA 😊

[@felipearbustopotd]

Very erudite. Thank you for uploading and sharing.

[@amperage8032]

Any suggestions as a woman in her 50’s going forward to keep progressing with muscle attainment? I’m at a good weight and muscle mass but have noticed a little shift in body composition and want to stay ahead of it. Appreciate the information you provide.

[@antoniaosborne4972]

You need to know how much protein you’re eating, along with calories & your current strength training & adjust all accordingly.

[@meganhughes723]

I LOVE your videos. I would love to hear your opinions on Intermittent Fasting specifically OMAD with a LESS than 3 hour eating window- this has helped me lose weight, gain muscle and feel great. I would love to know if this changes your thought on the amount of grams of protein PER day total. If I typically eat about 50 grams of protein during my OMAD, is this sufficient? Or do I still need to aim for 120g (120lb is my goal body weight at 5') during my eating window. This might be hard but I could try. I still have about 20 more pounds to lose.

[@stilleyerise8870]

👀

[@melissaclark7141]

You need to go for 120 grams. OMAD makes that very difficult for me. But, everyone is different. That’s often why OMAD is discouraged. The other interviews, based on studies, emphasize the protein being higher, too.

[@kimstreuter9596]

Does a collagen supplement count towards daily protein intake?

[@mariecasey8780]

Thank you. Excellent Information.

[@gloriathompson423]

i am 65 . weight 250, goal 150, sedamentry because of the weight, so am i correct in thinking a good place to begin is 150 protein, 75 carbs, rest fat 1800 cal a day?

[@lisafaser6031]

Brilliant! Thank you!❤

[@roywalker7512]

I like the info from Gabrielle.

[@wilbonazelli]

I really appreciate this information. If I'm working on body recomposition and I'm burning say 800 extra calories per day with a mix of cardio and resistance training should my max calories per day be adjusted up? Thank you again.

[@kiyahg864]

Loved this!

[@teaheichler9735]

❤❤❤ Congratulations on your book!

[@EMak11]

Thank you so much! This video was extremely helpful and simple.

[@Hippy2021]

Am not concerned about calories when eating out at restaurants. Only 2 things that refrain me from eating out 1) the cost with all taxes ànd tip 2) even i paid a lot for a restaurant meal, not sure if i get quality foods, how and who prepare foods. 3) a temptation to get a few glasses to pair with foods. I eat almost same schedule except when away from home. But my rules are that i always eat 2 hours after waking up, no exceptions to thi rule. I don't eat when nt feeling well. And least not last, I cook my own meals, and no snacking. Work well for me, i beat my stubborn 20 years prediabetes ( doctor never mentioned about it. I left unaware). I am now back to healthy normal reading 77 - 90 fasting in morning and below 120 during the day and staying that way the past 6 months. Eat healthy, sleep well and exercise. That's the formula of good health and beauty. You won't get fat. When you eat a proper diet, you never feel hungry even during fasting and you wilk nevet exceed your calories needed, unless you have some health issues.

[@bern1e74]

I’d love to be able to eat and sleep at regular consistent times. However, my job, a 24 hour emergency service, requires shift work. Days, nights and everything in between (all 12 hour shifts). In some weeks, there’s a mix of all 3. I’ve got zero chance of getting a good rhythm. I just get to eat/sleep/train when I can.

[@miketaylor7305]

Hello..do your best take Dr Lyon tips..

[@bern1e74]

@@miketaylor7305 I do my best. It’s just literally the worst case scenario as far as consultancy is concerned.

[@affiliatemarketingsoldier6885]

Great video. Liked & subscribed.😮

[@susanfite1695]

Would love your opinion on supplemental essential amino acids to “fill in” when protein intake is inadequate. Suitable substitute for dietary protein?

[@danaepersephone]

Thank you for your care and information, however, I just cannot get even close to this amount of protein intake on a vegetarian diet... there is only so much eggs and tofu one can eat. 100g of Tofu I just checked has only 17 grams of Protein I would have to eat 200 grams!!! per meal... all your meal suggestions are meat based... pewhhh and it is all about tracking food all day in and out... mmmhh, that is not viable for me on the long run... still thank you for your care and for meat eaters this is very doable.

[@rosiesanchez8382]

Easy to understand 👌👌👌

[@monag.769]

Thank you so much 🙏🏼🌸