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Here are two full macro-based meal plans – each with 5 days of meals. The first is targeted to women, with a 1650 daily calorie target that sits at around 40% carb, 35% protein, 25% fat macro ratio. The second is targeted to men, with a 2080 daily calorie target sitting at around 43% carb, 27% protein, 25% fat macro ratio. How to use a macro-based meal planCounting macros is a very effective but highly individualized way of losing fat (and improving physique). Therefore all meal plans must be adjusted to suit you. These meal plans are focused on ‘healthier’ foods, but the macro philosophy is highly flexible. This meal plan was developed using our macro diet calculator. ExplainerThe macros listed look like this: 21.4 P / 18 F / 23 C / 8 Fiber This means: 21.4 grams of protein, 18 grams of fat, 23 grams of net carbs, and 8 grams of fiber. Net carbs are total carbohydrate grams minus indigestible fiber. It’s a more accurate way of counting macros. 1650 calorie meal plan (women)This macro meal plan is based on the following: 41-year-old female, weighing 150 pounds, 5 foot 4 inches tall, moderately active, extra protein, 20% calorie deficit (calculated here). It averages out to 160 g carb, 150 g protein and 46 g fat per day. You will need to adjust portions to match your macros. Don’t have time to prep and cook? Factor meals are the best option for macro counting. Choose their Calorie Smart meals (they are all around 500-550 calories, with a high protein component). MondayDaily Totals Breakfast – Power Eggs (see recipe) Snack Lunch – Green salad with tuna Snack Dinner – Eggplant Primavera (see recipe) (2 servings) TuesdayDaily Totals Breakfast – Blueberry Oatmeal Snack Lunch – Tilapia Lettuce Wraps Snack – Banana protein smoothie Dinner – Roasted Veggie
and Grilled Chicken Salad (see recipe) (2 servings) WednesdayDaily Totals Breakfast –
Spinach & Onion Omelet Snack Lunch Snack Dinner – Grilled Chicken with Almond Alfredo (see recipe) (1 servings) ThursdayDaily Totals Breakfast – Cinnamon & Raisin Oatmeal Snack Lunch – Tuna and Kale Salad Snack – Banana Protein Smoothie Dinner – Low Carb Turkey Burgers
(see recipe) (2 burgers) FridayDaily Totals Breakfast – Power Eggs
(see recipe) Snack – Protein Smoothie Lunch – Chicken Burrito Snack Dinner – Chicken & Broccoli Power eggs: An excellent high-protein breakfast. 2088 calorie meal plan (men)This meal plan is based on the following: a 41-year-old male, weighing 170 pounds, 5 foot 10 inches tall, moderately active, extra protein, with a 20% calorie deficit. It works out to around 225 g carbs, 140 g protein and 70 g fat per day. It must be adjusted to suit your individual macro targets (calculate these here). MondayDaily Totals Breakfast – Power Eggs (see recipe) Snack Lunch – Green salad with tuna Snack – Banana Peanut Butter Smoothie Dinner – Eggplant Primavera (see recipe) (2
servings) TuesdayDaily Totals Breakfast- Blueberry Oatmeal Snack Lunch – Tilapia Lettuce Wraps Snack – Peanut
butter banana protein smoothie Dinner – Roasted Veggie and Grilled Chicken Salad (see recipe) (2
servings), WednesdayDaily Totals Breakfast – Spinach & Onion Omelet Snack Lunch – Smoked Salmon on Brown Rice Crackers Snack Dinner – Grilled Chicken with Almond Alfredo (see recipe) (1 serving) ThursdayDaily Totals Breakfast – Cinnamon & Raisin Oatmeal Snack Lunch – Tuna
and Kale Salad Snack – Banana Protein Smoothie Dinner – Low Carb Turkey Burgers
(see recipe) (2 burgers) FridayDaily Totals Breakfast – Power Eggs
(see recipe) Snack Lunch – Chicken Burrito Snack Dinner – Chicken & Broccoli How do I get more macro meal plans?
Recipes used in these meal plans
FAQ: Isn’t 1650 calories too high?After successfully coaching many hundreds of clients – one things stands out: most people are not eating enough when dieting. Restrictive dieting can lead you down a cycle of lower metabolism. Macro dieting is about fueling your metabolism and workouts, and reminding your body to burn energy – not conserve energy. FAQ: I can’t keep my macros exactRelax. It’s important to be flexible when planning out your meal plans. If you strive to meet your exact macros each day, you’ll either eat the exact same thing every day or you’ll stress yourself out! The macro diet is about being FLEXIBLE. If you eat fewer carbs and more fat, or more protein and fewer carbs it’s OK. When counting macros, aim to be within + or – 5 grams of your target macro amounts. If your calorie levels are a little higher or lower on a particular day, that’s okay too. If you stress out about hitting each macro exactly, you’ll get frustrated. You might end up eating some strange foods at the end of the day just to satisfy your macros. Tracking macros isn’t an exact science but just an estimation of what your body needs. FAQ: Can you eat over 1800 calories and still lose weight?Yes, remember that the macro diet takes into consideration your TDEE (Total Daily Energy Expenditure). If your weight loss adjusted TDEE is 1800 calories or more – you will still lose weight. That’s because your daily calories are supplying less energy than your body needs to maintain itself. You’ll notice the meal plans seem like quite a bit of food. This is mainly due to the elimination of calorie-dense processed foods, refined grains, and refined sugars. Eliminating most of these foods allows you to eat a lot more, which means you are seldom hungry. Shopping List (both plans)Here’s a shopping list to help you if you want to try the meal plan. You’ll have to adjust some of the quantities based on your macros. It contains everything needed for all 5 days. While both plans are based on the same foods, there are a few differences for the men’s or women’s plan (noted). Meats
Dairy
Produce
Condiments/spices/seasonings
Miscellaneous
Accelerate Your Diet and Fitness Goals with My Macro Solution SystemStep-by-step self-guided program -or- fully customized personal macros coaching. Feel exhilarated as you conquer your goals! MACRO COUNTING
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References References
Can I lose some weight in 5 days?This is the most important step to losing weight in a short period of time. One pound is equal to 3,500 calories. So, if you reduce your calories by 700 each day, you will be able to lose 1 lb. in 5 days just by cutting back on your food intake.
What is the 5 day diet plan?The 5:2 diet is actually very simple to explain. For five days per week, you eat normally and don't have to think about restricting calories. Then, on the other two days, you reduce your calorie intake to a quarter of your daily needs. This is about 500 calories per day for women, and 600 for men.
How can I lose 10 kgs in 7 days?Here are 7 simple steps to follow to lose weight in 7 days:. Reduce carbs, increase proteins. ... . Avoid processed junk food, eat whole foods. ... . Reduce calorie intake. ... . Incorporate HIIT in your fitness regime and lift weights. ... . Stay active even outside the gym. ... . Try Intermittent Fasting. ... . Reduce water retention with these tips.. How can I lose 5kg in 5 days?Here are 9 expert tips to make the most of your weight loss diet plan and lose 5kgs in 5 days:. Watch What You Eat: ... . Include More Fibre In Your Diet: ... . Track Your Calories: ... . Snack Mindfully: ... . Chew Your Food Slowly: ... . Drink More Water: ... . Exercise Portion Control: ... . Move Your Body:. |