What 2,000 Calories around the DASH Diet Appears Like


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On your plate, the DASH diet looks like plenty of fruits, vegetables, whole grains, nuts, beans, fish, poultry and low-fat dairy, with fewer sweets and red meat. Following DASH is great for weight management because it’s flexible, balanced and is easily adaptable to most lifestyles. The DASH eating plan includes daily servings from different food groups.

The number of servings you should have depends on your daily calorie needs. Learn more about the recommended nutritional goals and what following the DASH eating plan looks like for 1,800-2,000 calories per day. What 2,000 Calories on the DASH Diet Looks Like | Nutrition | MyFitnessPal.

March 2019. This sample menu for the DASH diet includes three meals, snacks and dessert. Heart Healthy Recipes Whole Food Recipes Diet Recipes Slow Cooker Bacon 2000 Calories Dash Diet Breakfast Snacks Nutrition Plans Nutrition Classes. Below is an example of food portions based on a 2,000-calorie diet.

Whole Grains: 6–8 Servings per Day How to Make Your Diet More DASH-Like. We look. The DASH diet, which stands for Dietary Approaches to Stop Hypertension, focuses on foods that help lower high blood pressure and promote heart health.DASH meals are low-sodium; sodium intake is capped at 1 teaspoon (2,300mg) per day and, for some, a lower-salt version is recommended (1,500mg of sodium per day).. DASH guidelines place an emphasis on minimal red and processed.

Here’s a look at the recommended servings from each food group for the 2,000-calorie-a-day DASH diet. Grains: 6 to 8 servings a day Grains include bread, cereal, rice and pasta. See what a day’s worth of food looks like on a 2,000-calorie diet. Plus, get a sample meal plan to help you lose weight with healthy ideas for breakfast, lunch, dinner and snacks.

Just how many calories you need in a day varies with your gender, age, weight and activity level, with the most common. As with any healthy diet, a 2,000-calorie diet should include whole, unprocessed foods like fresh produce, protein, and healthy fats. Written by. Create a custom 2300 calorie diet plan with 1 click.

Eat This Much is an automatic meal planner that works for every kind of diet, including weight loss, bodybuildin. In the book, the plans show adjustments for 1200, 1600, and 2000 calorie diets. And yes, it does seem like a lot of food.

You will not feel hungry on the DASH diet, even when you are losing weight!

List of related literature:

The DASH Eating Plan has several calorie levels.

“American Dietetic Association Complete Food and Nutrition Guide, Revised and Updated 4th Edition” by Roberta Larson Duyff
from American Dietetic Association Complete Food and Nutrition Guide, Revised and Updated 4th Edition
by Roberta Larson Duyff
HMH Books, 2012

*The DASH eating plan shown is based on 2000 kcal/day.

“Comprehensive Clinical Nephrology” by Richard J. Johnson, John Feehally, Jurgen Floege, Marcello Tonelli
from Comprehensive Clinical Nephrology
by Richard J. Johnson, John Feehally, et. al.
Elsevier Health Sciences, 2018

This DASH eating plan is based on 2000 calories daily.

“Medical Nutrition and Disease: A Case-Based Approach” by Lisa Hark, Darwin Deen, Gail Morrison
from Medical Nutrition and Disease: A Case-Based Approach
by Lisa Hark, Darwin Deen, Gail Morrison
Wiley, 2014

The DASH eating plan shown below is based on 2,000 calories a day.

“Health & Wellness”
from Health & Wellness
, 2008

Table 174-1 lists a brief description of the components of the DASH eating plan on the basis of a 2000-calorie daily diet.

“Textbook of Natural Medicine E-Book” by Joseph E. Pizzorno, Michael T. Murray
from Textbook of Natural Medicine E-Book
by Joseph E. Pizzorno, Michael T. Murray
Elsevier Health Sciences, 2012

The final point regarding composition of the DASH diet is that it included specific food choices.

“Encyclopedia of Human Nutrition” by Benjamin Caballero, Lindsay Allen, Andrew Prentice
from Encyclopedia of Human Nutrition
by Benjamin Caballero, Lindsay Allen, Andrew Prentice
Elsevier Science, 2005

The DASH eating plan shown here is based on 2,000 calories per day.The number of daily servings in a food group may vary from those listed,depending on your caloric needs.

“Health Counseling: A Microskills Approach for Counselors, Educators, and School Nurses” by Richard Blonna, Janice Loschiavo, Dan Watter
from Health Counseling: A Microskills Approach for Counselors, Educators, and School Nurses
by Richard Blonna, Janice Loschiavo, Dan Watter
Jones & Bartlett Learning, 2011

Table 179.1 lists a brief description of the components of the DASH eating plan on the basis of a 2000-calorie daily diet.

“Textbook of Natural Medicine E-Book” by Joseph E. Pizzorno, Michael T. Murray
from Textbook of Natural Medicine E-Book
by Joseph E. Pizzorno, Michael T. Murray
Elsevier Health Sciences, 2020

Mark your goal for the number of servings of each food group (from page 25, in the DASH Calorie Adjustments chart) on the bottom, and then check off each serving you consume during the day.

“The DASH Diet Action Plan: Proven to Lower Blood Pressure and Cholesterol Without Medication” by Marla Heller
from The DASH Diet Action Plan: Proven to Lower Blood Pressure and Cholesterol Without Medication
by Marla Heller
Amidon Press, 2007

In the original DASH studies, carbohydrates supplied 55% of calories, total fats 27% of calories, proteins 18%, and saturated fats 6% [25].

“The Diabetes Textbook: Clinical Principles, Patient Management and Public Health Issues” by Joel Rodriguez-Saldana
from The Diabetes Textbook: Clinical Principles, Patient Management and Public Health Issues
by Joel Rodriguez-Saldana
Springer International Publishing, 2019

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • I am trying to lose body fat and weight, not necessarily gain muscle. This looks like it has a lot of carbs. I am 5’9” and 245lbs. I also run 5ks every morning before work. Will this make me lose weight or gain?

  • So nice to see someone who cooks like me (ie as little effort as possible) and doesn’t make you feel bad for not being a fake instapro

  • Anyone know what is Custokebon Secrets about? I hear a lot of people lost a ton of weight with Custokebon Secrets (search on google).

  • I really wanted the double dip bars but I’m 13 and can’t really afford 95 dollars, will you be doing any give aways or not I’m sorry for asking

  • Wow I envy you so much!
    I’m eating about 1/2 of what you show here on maintainance and 1/4 of it on my cuts )

    When I eat as much as you I would have +2cm fat on my belly in a week.

  • I’m so glad you introduced that cereal!!! I quit eating cereal cause I was tired of not being able to find one without all that pointless sugar! Thank you!

  • yoooo austin, i made the switch bodybuilding to calesthethic and i really love it. I feel closer to my self and i can already see the progress, Plzz keep the videos dailies!!

  • Cutting: (currently injured, tore my acl)
    But that ain’t gonna stop me!
    So I’m mainly upper body training mode right now haha.
    Makros are:
    2000 cal
    50% carbs
    30% fats
    20% protein

    Cheers m8

  • When it comes to eating healthy, you have to try not to fall victim to modern day fad diets. Extreme diet plans are a danger for your health, especially ones that seriously restrict your every day nutritionary intake. Many of these fad diets work for a short time period and then the benefits decrease after a while. You should search Custokebon Secrets on google since it isn’t just another fad diet where you starve yourself.

  • Bruh, about how much H20 u drink BEFORE w/o?  If i drink less that 3 litres, my w/o is avg.  But when i drink 3 litres (1.5 litres four hours apart) I w/o out stronger and longer.  Peace.

  • To those who say that 2000 Calories are 2 kilocalories, no it’s not. 2000 Calories are 2000 kilocalories. 2000 calories would be equilevant to 2 Calories.

  • Hey man great video I appreciate the simplicity of it and I’m similar to you in stature (6′, 185) so I think it will work great for me!

    Not sure if you even still check this but had a question… I can get chicken breasts for about half the cost of 99% fat free ground turkey. Would it be a deal breaker to use them instead (and even a higher source of protein)? I was also thinking of just skipping the Almond\Peanut butter on Meal 1 on days that I went for chicken instead of turkey. Would help save me $20\week on food which ain’t nothin. Thanks for the help either way and definitely going to check out more vids of yours.

  • I’m 50 kg (110 pounds ) 163 cm, soo I don’t need 2000 cal especially now that I’m not active and not walking to school. Everyone is different and I would gain weight if I would to eat 2000 cal.

  • I just discovered this video and I believe this one is gonna be a game changer. I travel for a living and it’s a hectic lifestyle.
    I’ll will be following this plan starting today and can’t wait to see the results. Thank you and keep up the positivity!

  • Im deadass when I say this, I have recently been following you and I just had a dream about you in a closed off camera monitoring room for a tv show. It was an honour to meet you.

  • HATE HATE HATE the music people put in their Youtube videos these days. It makes me wanna stab sharp pencils in my fucking ears. Is there a douchebag music playlist people choose this shit from? God, it’s fucking awful. And if you mute it, then you don’t know when it stops and the information you’re looking for is audible, until you see them actually talking. Thumbs down every time.

  • this is amazing, i have to hold it at around 2000 calories as well and been a bit…slacking, cause i hate cooking and just dont have the time to cook and fix food all the time.
    but this all seemed so quick, easy and no full kitchen of stuff just for a single meal:)

  • Where is the fresh fruits and vegetables? This might achieve the 2000 daily calories but it’s NOT healthy at all. I suggest everyone to cook fresh food instead.

  • I have been going to the gym for a few years without seeing near changes to what maybe I should I have no idea what macros to go on can anyone give any advice per lb of weight I also see things about high and low days how does that work as what would a high or low day be considered for me? Would it be based on a normal day eating as a medium? Pleaaase help

  • Cutting (well more so weight loss, I’m down 90 pounds now. My goal is to lose 20 more and slow switch into a bulk phase)
    Calories 2150
    I do it weird in which I hit my min macros then fill the remaining calories with what ever way I want (usually aim at higher protein but I keep flexible)
    200 G protein, 100 g carb, 50 g fat + 500 calories
    I don’t have a regular 9-5 schedule for work and end up travelling a lot so it really helps me meet my goals while not stressing so much

    MACROS OATS, EGGS, RICE, MEAT, MANKA thats what its called here in Ukraine:D, BEANS, VEGGIES, MILK, YOGURT ON THE SIDE
    CARBS 220g Fat 60g Protein 150g

  • How about low carb diet? For cutting working for me about 20-30 carbs a day 1800 cal about 200g protein 230pounds to 210 in month and a half

  • Cutting (Carb Cycle)
    Hight carb day
    Protein: 175 g
    carb: 345 g
    fat: 25 g

    Med carb day
    protein: 250 g
    carb: 175 g
    fat: 50 g

    Low carb day
    prot: 250 g
    carb: 0-30 g
    fat: 100 g

    I am 180 cm, and 86 kg
    Cutting 5 weeks
    Started with 87,5 kg

  • Saustin!! This helps a lot considering I just started my first serious cut! Also just hit my first muscle up after a month of training!

  • I’ll be in Los Angelas Wednesday 15 to 19th! Had to lose a bit of that fat!!!
    Double Dip Bars: https://goo.gl/EuGk6f
    AD Diet Program: https://www.adworkoutdiet.com/addiet

  • What you call “A BALANCED DAY” at 1:25 will land everyone eating like this in hospital with obesity, atherosclerosis and heart disease. This “balanced” diet includes excessive fat (over 80g of fat in your “balanced” menu), high cholesterol (easily over 200% of daily acceptable intake, or over 100% daily acceptable intake just from the 2 fried eggs). Other likely outcome of this “balanced” diet will include osteoporosis (milk + obesity you’ll get eating like this) and probably cancer (meat protein, processed food). Replace junk in this balanced diet with bananas and you’ll be much much healthier.

  • Love your vids Austin. Thanks for the meal ideas. I first discovered your channel looking for help on how to build mass on my skinny calves

  • My weight is 89.0kg and my height 5ft 6… calories 2000, protein 175g, carbs 200g and fat 55g… training split push/pull/legs 3 times a week and cardio 3-4 times a week.

  • Rabble Rabble Rabble

    ‘murican’s eat what we want.  
    guvment oughta abide by my rules I have molded from various questions I put into my browser URL box.  My grandson told me it was Google so I trust him even though the URL now has no mention of Google in it.

    Mexiconians need to get out so ‘muricans can have the jobs they didn’t want to do back so they can struggle to survive while we give illegals millions of dollars each every year.   They’re taking our jobs now they’re coming for our guns and our Bibles.  Sharia Law is almost in place regardless of total lack of evidence to support it.  You just have to believe in the Krazy Khristian Konservative ways.

    Obama is black therefor he is Kenyan, Arab, Muslim, Fascist, Socialist, Communist, Marxist, Hitler, Anti-Christ, Stupid and incompetent, Evil genius planning to take over the world.

    Fear Obama and join us in DC on whatever day you arrive in your RV to take a tour of the city on your government benefits to rally against those who use government benefits that are not white.

    dey tuk errr drbbbbssss

    Rabble Rabble Rabble

  • Im doing this, and it’s great for me! I’m 185 cm tall, with a good amount of muscle, and I walk 4 km every day i hit the gym, which is pretty much every day, plus my boxing, so 2000 is enough for me to get lean!

  • Hi James! Whats the difference between using normal high protein mlk versus almond milk? I have seen alot of bodybuilders using almond milk but i’m not so sure about the difference.

  • I’ve started gym a month and half ago and weigh 76kg and am 17 almost 18. I’m stuck between whether to bulk or cut? I am slightly muscular but have bit almost pot belly fat at bottom what should I do?

  • Do you guys think 1700 calories per day is too low? I’m a 5’8 157lb male with a sedentary job. I train hard push pull legs 5 days per week and do 45 minutes slow state cardio each day. I’m leaning out nicely (approx 10.5 percent body fat) and still feel strong in the gym. Just curious if any of you shorter guys who are cutting can let me know qbout how many calories you do each day. Thanks friends. Remington do you have any input? Also do you have a cardio video? Thanks.

  • So for the first meal, substitute that cereal for the calorie equivalent of a puffed rice cereal. Skip the almond butter and find you a tasty or a cereal flavored protein powder
    Keep the pbfit cause peanutbutter is life.

    2 and 4: just bulk buy and cook chicken breast. For the brown rice, substitute that with quinoa. I dont personally care for peas so since they are slightly higher caloires, use green beans (15 cal a serving) instead. You can prep a weeks worth of food in under an hour. Seaon all things well with salt cause you should be drinking alot of water and thus you need the sodium.

    Meal 3: casein whey is thicker and supposedly digests slower thus keeping u full longer. Mix it with the almond milk but use 1 scoop of casien and 1 of regular whey.
    As for the almonds, meh thats fine.

    With this alteration u can add more food (quinoa, puffed rice and green beans) while keeping the calories the same and thus… well have more food

  • I need to gain muscle, but I have absolutely no fat to lose, would this still be good? I’m kinda new in all this stuff. Good video:)

  • Hey man!! Love this vid, just uploaded my own 2000 calorie Full Day of eating, so really good to see some others and get some ideas of how other people hit their target! Good work! Now going to watch some more vids! Loving the channel! ������ give mine a little watch if you get time! Always good to engage with other similar youtubers!

  • It’s amazing that you can eat 2000 calories. I’m 267 pounds, and if I eat 2000 calories I’ll gain weight. It baffles me, and I’m not talking about fast food. I”m talking about good nutritious food. I’m working on finding what my body responds to the most.

  • Bro I’ve been on a cut for awhile now and I can’t seem to drop from 14%bf. My TDEE is around 2700-2800, I was eating at 2150 but since that’s not working I dropped to 1900 two days ago. I’m 6’3 182 what can I do?

  • This video is pretty pointless and creates wrong impressions, eaating 5 burgers or 8 bagels is way worse/unhealthy than eating a sack of carrots. And you should specifie your calculations, some seem pretty inaccurate compared to german standards.

  • Damn if your gonna eat so many processed foods you might want to get some more fruits and vegetables. Mostly vegetables tho since they are very low in calories it wouldn’t hurt your diet.

  • just found ur channel and ur awesome! i’m 15 and i agree with like everything ur saying haha. can u do a “week of training” video including like ur training split and rest days? ����

  • Truly look up to you Austin! Be on the lookout for my fitness brand “Deliz Fitness” coming soon. You’ll remember this comment when I get big ����

  • This vid is pointless. You should be showing 3 meals in a day to reach 2,000. So 7 slices of pizza may be 2,000 but the carbs & fat in 7 slices is way more than any human should ingest so you WILL gain fat/weight by eating that, even though its “only” 2,000.

  • What exactly is Custokebon Secrets? How does this thing really work? I see many people keep on speaking about this popular fat burn diet plan.

  • Currently bulking!
    Macros are: 150 protein, 300-350 carbs and 50-60 fat.
    I enjoy the gym much more as progression is much smoother at the moment with all the calories.

    Thanks for the video, i enjoyed it very much! Keep up the great content 😉

  • I read loads of good opinions on the internet about how exactly Custokebon Secrets will help you lost tons of weight. Has anybody tried this popular weight loss diet plan?

  • Great video man. I’m from the UK so the items in the first meal I’ll have to work out substitutes for but the rest is spot on. Thanks for this

  • So much money spent, products, time spent to get bigger when you actually looked better when you were less buff about 6-7 months ago. Not to mention excessive bodybuilding changes your face structure makes you look uglier.

  • An average teen NEEDS 1900-2400 calories a day, and that changes depending on the day. Diet culture made us think it is too much, but actually it is what we need.

  • This is bullshit! 2000 calories are 2 kilo calories, which equals a meal of 7 GRAMS of broccoli. 7 grams! Calories and kilo calories, learn the difference.

  • Cutting
    Calories 2490
    Carbohydrates 266 grams
    Fat 87 grams
    Protein 214 grams
    Fiber 29-31 grams
    I’m 6’3” 209 pounds
    I really enjoy your videos. They help out so much with motivation and a little comedy along the way. Thanks for the great content. Keep it up.��

  • I thought eating healthy fats like olives, avocado, coconut and meat and eggs was good?

    Shouldn’t you shoot for more then 60g of fat per day at your size Austin?

    Even when cutting?

  • I’m 5’10 162 pounds, I’ve been doing what you have been doing but instead I eat at 4pm and stop at 8pm and go to the gym every other day, will I lose weight doing that? By the way I love the vids man����

  • Guys what are the most calorie dense foods because just to maintain i have to eat like 350+ carbs as a skinny 16yr old and this shit is tough

  • Can someone explain to me. He said he’s losing weight but he’s eating so many calories? Thought (at least for me bechsse I’m 15) I should normally have a max of like 2k or something I can’t remember

  • Hey Bro.. I purchase your V3 a while back so I wont be able to be in the Challenge, But I will still be working on my Shredding for this summer..
    Macros 2000 cal
    @ 249g Carbs
    67g Fats
    100g Protein

  • Cutting for Summer ����
    2000 kcal
    150 Protein
    150 Carbs
    80 Fat
    Slowly dropping the calories and increasing cardio so hopefully I don’t experience metabolic damage

  • I think American 2000 calories diet shown in the picture is not as healthy as North European. There is no dark bread or full corn product on the list to get fiber. Otherwise you have to eat a lot of vegetables and fruits to get 25 gramms of fibre recommended for a day. It’s good they show to eat milk/ dairy products, fruits (like banana), meat, salad and egg. But I think from fruits orange is good besides banana, because it includes C vitamin. Carrots for A-vitamin and possibly fatty fish like salmon for D-vitamin. But fish is expensive in Finland.

  • Can someone explain to me. He said he’s losing weight but he’s eating so many calories? Thought (at least for me bechsse I’m 15) I should normally have a max of like 2k or something I can’t remember

  • I’m cutting atm and my macros are: 1587 calories, 134g carb, 114g protein, 59g fat. I’m gonna start a lean bulking phase in september.

  • Cutting with roughly 2000kcal broken down in 55g Fat 194g Carbs and 160g Protein. This is my 3rd week into my diet right now and this is the time where the hunger starts kicking in every some hours so I’m trying to control myself even if it’s really tough ������������ #teamdiamonds

  • Hey austin! Can you please make another video about how your workouts look troughout the day and troughout the week. Btw love your content. Been here since 50k

  • Hello Mr.James,
    I like your videos.
    Quick question, can we include fruits anywhere in the diet while we still stick to 2000 calories?
    Thank you.

  • 2:28……bro what’s the name of the song or this instrumental playing here?…it sounds really nice… would you care to share the name so i can download it…please bro..

  • Calorie deficit 2000 how do you sustain such a low intake your body fat is extremely low what is stopping you from losing muscle while losing fat i thought you can only reduce calories down to a certain amount before muscle loss happens and you are a big guy?

  • What up diamond team, im currently in cutting phase…..and already about a month in,
    Macros are:
    How im doin this cut to make it easier is to fast as long as you can while playing games cuz when ur on games, u doesnt realise how much time have passed, leaving you a big meal at the end of the day. As for the cardio, stair master is a great way. Current cardio is 37 mins and 30 sec, 4 sessions a week. Gonna ramp it up to 45 mins in the next few weeks then, as the cut goes deeper, it’s gonna be 45 mins for 5 sessions(per week). One more guys,

    Never give up,
    Know that the outcome,
    Will COME!!

  • Cutting:
    1835 total calories
    184 gram carbs
    138 grams protein
    61 grams fat.
    I’m on week 10 right now.
    My go to game changing lunch is a salad of broccoli slaw, broccoli florets, white mushrooms, no sugar added bread and butter pickles, cherry tomatoes and fat free ranch.
    I also make one or two grilled cheese with fat free American sharp cheese, no sugar added tomato sauce, turkey pepperoni with nature own life bread.
    So good!! Macro friendly and lots of volume!

  • Does Custokebon Secrets really work? I see a lot of people keep on talking about Custokebon Secrets. But Im uncertain if it’s good enough to lost a ton of weight.

  • Hey Austin. I’ve been doing calisthenics for a while now and am still finding trouble building a well rounded chest. I feel like push ups and dips are getting me a predominantly well defined outer and lower chest, but middle and upper i still struggle with. Do you have any advice for this besides the close grip decline pushups?

  • Man, this is my third time watching this video, I am starting a mini cut too. I would not have started calisthenics and eating healthier if it wasn’t for you, so I just want to say thank you, and keep doing what your doing and stay saucy����

  • Hey Austin after the college gainz you should do another vlog serie something like road to 90 deg pu on rings, or maltese on rings something like that, vlogs where we can see you progress in your journey that would be entertaining, it’s just and idea tho

  • How does the meal prep planning program work? On your website it says $90. Maybe I missed something but is it $90 a month, 12 weeks, a year?? If you can get back to me that’ll be great ����

  • Omg I’ve already got a panic attack 2 minutes in lol.. Pre workout, no food, then workout then coffee I would actually die lol ������������

  • i love how you said put the egg in for 1 minute 10 exactly but you put it in for 1 minute 20 haha, love this though you should have more subs i reckon

  • Finding this Meal Plan was easily the best thing that has happened to me on my fitness journey. My time is so scarce due to school snd work that cooking sometimes I felt was just a nuisance. Ive been working out for 3 years and am no where near where i should be. The change this has done for me is incredible. Some will say that dieting shouldve came easy in the past, all i will say is that its become 10x easier for me for the future. Thanks RJF

  • You call yourself Doctor yet your only a student. You talk prepping and diet yet you don’t look like your dieting yourself. Not really sure wtf your going on about is like them Morones calling themselves ifbb pro and have never competed.

  • Is there a problem with eating oatmeal 2 times a day? (4 servings all together) it fits into my macros but I’m scared me eating the same thing over and over is not good for my body. (It’s regular oats in the big Quaker can, sometimes old fashioned sometimes 1 minute)
    I just like oatmeal because you can eat a lot of it for barley any calories and it keeps me full.

  • Last 10 days of my cut currently on 1,600kcal, I’m on keto so fats and proteins are different everyday but I can have a maximum of 40 carbs.

  • The ULTIMATE TRUTH will save this world
    Do you want to know a secret?
    The truth is knocking on your door. Let it in

  • I think its great what you’re doing here Mike. Not only are you being an inspiration to many around the world, but you’re also putting your real self out there, discussing the problems and hard truths about dieting, cutting especially and workout routines on your instagram and what not. You’ve been a great role model, especially for me as a student as well trying to lose weight. Appreciate the content and continue where you’re going!!

    Anyway, here are my macros:
    2,400 Calories
    270g Carbs
    210g Protein
    53g Fat

  • Great video and great content as usual. Just hoping to promote another tool when cutting, a book I think would help. Here is the link is you choose to check it out: http://bit.ly/fitfastcookbook
    Thank you.

  • Anyone tried the Custokebon Secrets? I have heard several great things about it and my friend lost a ton of weight with Custokebon Secrets (look on google search engine).

  • I enjoy your channel immensely but I just wish I could wash your skillet…. lol. keep on keeping on. I really listen to you. thanks

  • I hate when people say they don’t have time to meal prep. Really? Stop being lazy as hell and throw some food in the microwave like frozen veggies and rice packets. Everyone has time to feed themselves.

  • Thanks so much for your amazing videos you have changed my life and eating in such a great way. I hope you have an amazing 2019 and keep your awesome videos coming.

  • MEAL 1
    Unsweetened Almond Milk (1 cup)
    Love Grown Power Os (35 grams)
    Chocolate PB Fit Peanut Butter Powder (24 grams)
    Justin’s Maple Almond Butter (1 packet)

    MEALS 2 & 4
    99% fat free ground turkey (1 lb)
    Uncle Ben’s Whole Grain Ready Rice (1 packet)
    Frozen Green Peas (12 oz)

    MEAL 3
    Almonds (42 grams)
    Protein shake with water (2 scoops)

    2065 kcal
    60 g fat, 216g protein, 175g carbs

  • But dude 2000kcal is a so small amount of calories if im eating 2500kcal im still losing weight. dont you need much more calories if you are so big as you

  • He’s amazing. I like his no nonsense meals and approach! He’s been helpful in helping me plan meals for clients that need to lose weight and body fat.

  • You can skip microwaving the peas and rice since you’re going to be reheating these again anyway.. just saying.. great video tho ��

  • Hey Alea!
    Great work on the video!! Can see your channel going far!! Always good to engage with other youtubers!! If you do get time you may enjoy my page ����������

  • How can I determine how much of a certain food I should eat? You know how many grams of meat you should eat as in chicken and steak, etc. how do I find out those details. I’m 5’3 and weight about 146 right now which is the biggest I’ve ever been. I’m looking to just drop about 15 or 20 lbs and tone up

  • Guys help. I need 2000 calories a day. I work out my whole body in a day with a day of reset between each workout. I need too amp up my carbs on the days I workout and lower them on the days I don’t. I also need to consume alot of protein and only a decent bit of healthy fats. Other problem is I don’t have much money. Any feedback is appreciated