After four years of "bulking" I have decided I would like to get leaner. My knowledge of diet and nutrition is very limited. I was hoping someone more knowledgeable can give me a no-brainer diet to follow. What I mean is, I would like a specific example of two or three days worth of meals that I can follow. I would just repeat these days indefinitely. I don't really eat for flavor and can eat the same few things over and over indefinitely. I actually have very weak taste buds and often can't distinguish between flavors anyway.
I'm currently 5'6", 215 pounds, and I would guess around 20% bodyfat. I'm in no hurry to lose the fat and there is no deadline, but I would like to get below 15% by the end of summer. I'm not even sure how realistic that is.
I am hoping for meals that are easily prepared and have some level of convenience. I am on the go a lot and don't always have time to stop home to eat. For example, here is my current weekly schedule:
Mon: Work 7am-Noon. Rest of day is free. Usually catch up on schoolwork.
Tue: Classes - 10-12, 12-3, 5-8
Wed: Work 8 to 12 hours sometime between the hours of 7am and 10pm.
Thurs: Classes - 10-12, 6-9
Fri, Sat, Sun: Work 8 to 12 hours sometime between the hours of 7am and 10pm.
I go to the gym usually 4 times a week following my own bastardized version of Westside. I also have one online class that takes up 4-6 hours out of my week.
Because of my schedule, I would like a few of my meals to be something easy I can carry around with me between classes and whatnot. Eating at work is also not a problem. Again, I would just like something I can prepare at home, take with me, and throw down quickly at work.
My current diet is not always clean and sometimes sporadic. I usually get in about 4000 calories a day, but at least once a week I end up having a hectic day where I will end up eating little or nothing the entire day.
In summary, I am hoping that someone can give me an affordable meal plan (I can afford about $120-140 a month on groceries), with specific examples of meals, that can fill up two or three days.