Workouts & Dieting.

Kelly your going to want to eat 5-6 smaller meals a day. As you said 2,200 calories is your daily intake goal. So 2,200 calories split 6 meals gives you 366 calories per meal. Now we know you must consume 366 calories each meal BUT you ask what percentages of those calories will come from protein, fat, and carbs? I like to do a 45% carb, 40% protein, and 15% fat split to equal 2,200 total calories. So here is your basic split.
 
Total Daily Calories / Grams
Carbs = 990 calories = 141 grams Carbohydrates
Protein = 880 calories = 125 grams of Protein
Fats = 330 calories = 36 grams of fat
 
Now we know the amount of each you should be consuming every day.
So each meal you should consume a total of
23 grams of carbohydrates
20 grams of protein
6 grams of fat
________________
6 times a day = 2,200 calories
 
Now which foods should you consume?
Carbs = Sweet potatoes, Brown Rice, Old Fashioned oats, Whole Wheat pasta.
Protein = Chicken breast, Lean Turkey, salmon, cod, tuna, tilapia, lean cuts of steak, 93% lean ground beef.
Fat = You dont need to worry about fat....your meats will contain enough fats alone.
 
 
You can register on fitday.com to figure out the total amounts of protein/carbs/fat in everything you eat. But its simple
1oz of basically any meat will equal around 6-8 grams of protein.
64 grams of rice will equal around 15 grams carbs
46 grams pasta = 15 grams of carbs
20 grams of oats = 15 grams of carbs
2 oz of sweet potato = 15 grams of carbs
 
So go to walmart....purchase yourself a digital food scale for $20.00 and you should be set.
Hope this helps Kelly! Goodluck preparing for the Military.