Who Is This Template For
I figured there were people like you out there who were looking for the same thing and also couldnt find it. So I cleaned up my meal plan sheet and turned it into a macro meal plan template that you can use to plan your macros.
You can use this guide for the standard 30/40/30 macros or even for Keto. The math is the same, youll just enter your target macros differently.
This guide walks you through how to use the template and includes tips on troubleshooting to ensure your macros balance .
If youve never worked with Excel or Google Sheets before there will be a learning curve. You may have to look up additional things to learn how to use it, but Ill provide the basics. If you get stuck and arent sure what to do just leave a comment at the end of this post and Ill do my best to help you out!
Day Meal Plan Notes And Brands I Used:
For a complete list of my favorite low calorie brands, check out my buying guide here. For products specific to this meal plan, the links are below.
Sunday Meals 1531 calories, 140 protein, 144 carbs, 35 fat
- Breakfast – 1 cup Egg whites, 1 egg, 1 ounce cheese, 2 slices bread, and a banana. 547 calories, 41 P/ 58 C/ 14 F
- Lunch Lettuce, tomato, cucumber, 4 oz chicken, 1 ounce feta cheese, croutons, 2 tablespoons Bolthouse dressing, and sugar free Jello (391 calories 45 P / 22 C / 9 F
- Snack 1 scoop ON protein powder, 1 cup almond milk, 0.25 teaspoon xantham gum, 1 Tablespoon sugar free pudding mix. 180 calories, 25 P / 10 C / 4 F
- Dinner 1 cup peaches, 4 ounce 93% ground beef, 3 ounces mushrooms, 85 grams riced cauliflower, 1/2 cup white rice. 413 calories, 29 P / 54 C / 8 F
Monday Meals 1499 calories, 149 protein, 141 carbs, 39 fat
- Breakfast 1 cup egg whites, 1 egg, 1 ounce cheese, 1/2 cup blueberries, 1/3 cup oats , sugar free maple syrup 388 calories, 33 P / 35 C / 12 F
- Lunch 1 tortilla, 4 ounces chicken breasts, lettuce, cucumber, tomato, light mayo, and an apple. 425 calories, 40 P / 55 C / 6 F
- Snack 1 scoop vanilla protein powder, 2/3 cup nonfat plain Greek yogurt, 1 tablespoon peanut butter, sugar free syrup. 315 calories, 46 P / 12 C / 9 F
- Dinner 4 ounces 93% ground beef, 1/2 cup spaghetti sauce, 250 g spiralized zucchini, 1 dinner roll. 371 calories, 30 P / 39 C / 12 F
Tuesday Meals 1552 calories, 153 protein, 146 carbs, 41 fat
The 1500 Calorie Meal Plan
Right now, my macro goals are set by my coach, Shane Heugly. I am competing in another fitness competition in 2021, so I hired him to help me come back to the stage with more muscle. .
Shane has me eating 150 grams of protein, 150 grams of carbs, and 40 grams of protein .
Ive listed all the meals with the macros, and you can also print the meal plan here. If you need the recipes and shopping list, get the printable at the very bottom of this post, or here.
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Macro Diet Plan: Weight Loss Without The Hassle Of Counting Calories
Do you want to lose weight, fit into that dress hanging in the back of your closet, or those jeans that no longer go past your thighs, feel more energized, or even gain muscle? If any of these sounds like your goal for the year, then the macro diet plan might just be the weight loss plan you have been looking for.
Understand How Much Macros You Need To Consume And In What Ratio
The national dietary recommendations suggest that you should consume your macronutrient in the following ratio :
- 45 to 60% carbohydrate
- 20 to 35% fats
- 10 to 35% protein
Keep in mind these are recommendations for the general population you can change up the percentage depending on what diet you want to follow. For example, someone following a high protein diet may choose to eat in the following rations 25 %carbohydrate, 35% fat and 40% protein. It all depends on your individual preference.
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The Importance Of Consistency When You Count
Its important to acknowledge that no matter how accurate we attempt to be with how we count our calorie and macro intake, we will never be perfect there are food labeling errors and the estimations built into the nutrition calculators we use.
This is such a critical point that Ill say that again:
There will be a difference between what you think you are eating and what you are actually eating each day.
Nutritional calculators are great to show us if we are making any large errors, but the numbers can give us a false sense of precision.
Instead of fighting this inevitable inaccuracy, we can embrace it by making simplified counting rules which make our lives easier.
So for example, instead of counting 100g of dry pasta as 73 g carbs, 2 g fat, and 15 g protein, we might choose to just count it as 70 g of carbs and 15 g of protein.
The only important thing then is that we are consistent with how we count. So for example, we dont want to count our rice uncooked the one day and cooked the next, and we dont want to swap between the values given in different calculators from day-to-day.
As we build up simplifications in our diet, we may end up a little over or under our target intake. You might think youre consuming 1800 kcal, but you actually consuming 2160 kcal because of the simplifications. Does this matter? Id argue not. Because as long as you are consistent, you can adjust things upwards or downwards relative to your intake baseline to get the desired result.
Batch Cook Macro Meal Plan Recipes Log Them In Your Diary By Servings Or By Weight
Your app will do all the heavy lifting by calculating the nutrition facts for your fully batch cooked meal. All you have to do is divide your final yield by however many servings it makes. Title the recipe in your tracking app something descriptive . Then, when youre ready to eat it, simply dish yourself a pre-portioned serving for which you already have the macros. In the diary this looks like 1/2, 1/3, 1/4, of the recipe you get 2, 3, or 4 servings, respectively. If you find yourself eating some of the same things all the time, its time to make things easier on yourself by creating recipes in your tracking app to streamline the daily logging process. If its an egg bake you make frequently, or that chili your family loves load all your ingredients to the recipes section of the app and log your personal serving size across multiple days if you know youre planning to have it throughout the week.
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Counting Macros For Weight
If youre counting macros for weight loss, youll want to make sure youre counting macros in such a way that youre also cutting calories. Try this range of macro ratio for weight loss: 10-30% carbs, 40-50% protein, 30-40% fat.
Then adjust accordingly. If youre very active, for example, youll need more carbs450 grams per day if you exercise five days a week, for example.
How To Get Started
Since this is about how to meal plan for macros, you must know what your macros are. So the first step is to calculate your own macros, and no you don’t have to do any math , just our macro calculator – if you haven’t already! Input your information as best you can and it’ll give you exactly how much you need to eat for your goals. Once that is done, here’s what else you’ll need:
- Digital food scale: This will allow you to weigh all your food so you know exactly the amount you’re eating and can easily track it.
- Calendar or food journal: You want some type of calendar or food journal to write down your grocery list and all your meals.
- Food tracker: Since you’re tracking the amount of macros you’re eating, you’ll need a food tracker. There are so many useful apps, like MyFitnessPal, that allow you to input what you’re eating on a certain day and it will calculate all the nutrients and calories for you. This will make it easier for you to see exactly what you’re eating and how much. But… To give you an exclusive detail, we are working on a Fit With Iulia app update that will include a space for everyone to track their meals and macros!
Once you have those things, we can get started with the planning. There are four steps to help you plan your meals accordingly: Prepare your eating schedule, categorize the foods you want to buy, make a priority list and lastly plan it all out and input it in your food tracker.
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What Is Macro Meal Planning
Macros, short for macronutrients, are the 3 main building blocks of food- protein, carbohydrates, and fat. If you know how many grams of each macro are in what youre eating, you can calculate how many calories are in your meal. There are 4 calories per gram of protein and carbohydrates, and 9 calories per gram of fat. Each macro plays a part in the functioning of your body and all are important.
Through macro meal planning, you can ensure that you get enough protein, for example- something that is important for building muscle or ensuring that you lose fat and not muscle when you’re losing weight. Others use macro meal plans to try to limit carbs. It can depend on your unique goals.
And What Are Macronutrients Exactly
Macronutrients are the three types of nutrients that provide you with most of your energy: carbohydrates, protein, and fat. Micronutrients, on the other hand, are the types of nutrients that your body uses in smaller amounts, like vitamins, minerals, antioxidants, and phytochemicals.
Most foods have two or even all three different macronutrients, but theyre categorized by the macronutrient of which they contain the most. For instance, chicken is a protein even though it also has some fat, and sweet potatoes are considered a carb even though they have a bit of protein.
Not all macronutrients are created equal. The quality and amount of different macronutrient groups might determine if your blood sugar falls or stays stable, if you have steady energy or are all over the place, and how much you eat at a sitting, says registered dietitian Amy Goodson, R.D., C.S.S.D. All of those things factor into how well youre able to stick to your healthy eating plan.
For example, here are healthy choices in every macronutrient category:
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Rest Day Meal Examples
Now, lets say you are having a lower calorie day, with lower carbs and more fats something like 175 g of protein, 75 g of carbs, and 80 g of fat.
Whats the simple adjustment you might make?
Well, just choose a slightly fattier protein, and then drop out the majority of your starchy carbohydrate.
You might begin to see a pattern here the star of the show is your protein portion, which we then complement with veggies, carbs & condiments, depending on our goals.
Example meal for a rest day
Boring salads? Heres how a salad can look:
Lets break those numbers down:
- 80 g of protein from 300 g of chicken breast, one whole egg, 30 g of bacon, plus the 15 g of cheddar cheese.
- 0 g of carbs. Yes, there are almost 500 g of vegetables in this but, since its mostly greens, we make our lives easier by not trying to figure out how many grams of carbs are in lettuce, tomato, spinach, etc. You can choose to count them, of course, just be consistent with whatever you decide to do.
- 45 g of fat from the tablespoon of olive oil used in the dressing, the fat in the egg, the 30 g of bacon, and the 15 g of cheddar cheese.
Trust me when I say that you will be full after eating all that volume. When in doubt, remember:
Do that with 68 different set meals you can rotate during the week and make it easy for yourself to hit your numbers.
Start small and simple, then build.
What Is Iifym And Is It Always Right
No matter what your goals might be on a macro-based eating plan, youre bound to appreciate the flexible approach that this meal plan takes and the wide range of foods you can enjoy. However, its possible to take the flexibility too far and impact your weight loss or muscle building goals in the process.
Some people who follow macro diets have embraced the If It Fits Your Macros concept, which suggests that you can eat virtually anything you want as long as it works with your macro calculation. Although technically you can eat anything that works with your macro-based eating plan, following the IIFYM approach has the potential to encourage unhealthy decisions. After all, you could opt for saturated fats, greasy burgers, and whole grains while completely cutting vegetables out of your diet.
Although this would technically fit your macros, it isnt a healthy choice in the long run. It could even leave you undernourished, as you wouldnt get many of the vitamins and minerals you need to stay healthy and perform your best. While the IIFYM concept is fun, try not to adhere to it too closely. Understand that a macro-based eating plan is more than just numbers and requires you to make healthy decisions, too.
While tracking and adjusting your macros can be challenging, following a macro-based diet plan can pay off in the long run. Whether you want to lose weight, build muscle, or maintain your current health status, a macro diet could be a smart choice for you.
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Macro Diet Meal Planning Tips
Sticking to a macro diet depends on having a good meal plan in place. Planning ahead is always a good ideathis way, you can feel confident that you will more easily reach your goals for the day, says Kelly.
Each day, youll want to eat about three meals and two snacks. Thats 21 meals and 14 snacks per week. Eating a balanced meal every 3 ½ to 4 hours will help keep your blood sugar steady, which helps prevent you from getting too hungry. And youre more likely to cheat when you feel starved.
Choose whole foods, opting for lean proteins from organic sources whenever you can. Keep dairy products and sugars to a minimum to avoid empty calories.
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To answer these questions, youll need to create your macro meal planner a meal plan created with set macro counts in mind.
While calorie intake still matters on a low-carb diet like the ketogenic diet, youll need to pay special attention to counting macros when just starting out. Tracking your macros is the first step to shifting into ketosis, the primary goal of the keto diet.
In this guide, youll learn about macros and why you need to track them to enter a fat-burning state. Then, youll learn a few practical meal prep tips to implement and low-carb recipes to include in your macro meal planner.
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Simplified Macro Counting Recommendations
In this section, I will make some suggestions on simplified counting rules you can use.
Everything below is a simplification for raw foods.
This is because the weight of food differs depending on how you cook it and how long you cook it. This is because water is gained or lost through the cooking process. If you cook a steak for too long, it loses water and weighs less. The fat and protein content is the same, but it weighs less. Similarly, if you cook rice or pasta for too long, it goes mushy because it holds more water and weighs more. Therefore, I recommend you weigh your food before you cook it.
If something is in a packet with the nutritional information label on it, look at the macro content and make your own simplified rule if youre going to eat it often. Most things will be listed per 100g, others will be per serving. Make sure you double-check and dont assume that its to the nearest 100g always, or youll get caught out.
How Do You Meal Plan On The Macro Diet
If you don’t already cook, meal planning may sound stressfulbut it doesn’t have to be. Here are some things to consider:
- Determine how many meals you’ll actually need for the week. If you want enough food for breakfast, lunch, and dinner throughout the work week, then technically you’ll need 15 meals.
- Instead of cooking 15 separate meals, whip up a few batches of protein, vegetables, and grains that can be prepared in various ways throughout the week. For example, roasted pork loin can be served alongside broccoli one night, scrambled with eggs the next morning, or served as a salad topper for lunch.
- If you want fool-proof meals, invest in a crockpot so you can throw in your meat and veggies for a designated amount of time and monitor progress.
- A food scale is necessary to ensure you’re not overeating. It’s way too easy to underestimate portion sizes. The Escali Primo Digital Kitchen Scale costs less than $30 on Amazon and has more than 1,000 reviews.
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