Meal Plan of the Week: King, Prince & Pauper

Feb 24, 2023

This week's meal plan of the week has me eating breakfast like a king, lunch like a prince and dinner like a pauper.

The plan is a 1500 Calorie meal plan designed around the old saying "Eat breakfast like a king, lunch like a prince and dinner like a pauper.

Despite this being an old saying, there's certainly research to support this way of eating.

Here's what we know:

We produce more insulin and respond better to insulin in the mornings compared to the evening. Key hormones work on a circadian rhythm (24 hours) that point to optimal digestion during daylight hours.

With this plan, I had to plan approximately how many calories were at each meal to achieve this eating pattern. My goal was to achieve 1500Cal with breakfast, lunch, dinner & 2 snacks. Here's how I devised the breakdown.

Breakfast (~500Cal)
Lunch (~300-400Cal, and lower in carb)
Dinner (300-400Cal and lower in carb)
Snack (100-150Cal, morning snack higher carb, afternoon snack to be lower in carb).
Check out this video to see how I achieved this meal pattern.

Meal Plan of the Week Simple Mediterranean

What I ended up with was breakfast for a king, lunch for a prince and dinner for a pauper.

The finished product contained around:

🏃1500Calories ✅

💪120g of protein ✅

🍝 100g of carb ✅

🚽 33g of fibre ✅

🧂1240mg of sodium (not including what might be added at the table) ✅

We've added this plan to the Marketplace in MEALZEE. Add it to your profile by clicking 'Copy Meal Plan.'

If you'd like a meal plan like this for yourself or would like to create a plan for yourself (or your clients if you're a health professional), click on the appropriate link below.

MEALZEE for Health and Fitness Professionals

MEALZEE for Dietitians

MEALZEE for the Personal Use

Want more MEALZEE?

Book a Demo

Get a FREE Weekly Meal Planner

Get a PERSONALISED Meal Plan

To keep up with nutrition news and MEALZEE updates, follow us on the platforms below:

GRAB A COPY OF OUR HIGH PROTEIN RECIPE EBOOK

This is a sample of what you could provide to your clients.

CLICK HERE FOR THE RECIPE E-BOOK

Meet The Author

Chris Hughes is a dietitian with over 14 years experience working in chronic disease. Chris has post-graduate training in Adult Obesity Interventions, diabetes education and has an interest in the interaction of diet, nutrients and autism. His career has led him from working in the hospital system with Queensland Health, to owning a busy private practice with 5 locations and 18 staff. Chris's current role is as owner and creator of MEALZEE, a time-saving meal planning solution that provides customized meal plans, using dietitian-created recipes. Chris enjoys travelling with his wife and four children, surfing, or watching his beloved Cronulla Sharks.