Could you help me create a daily meal plan that meets these nutrition goals: 2,020 calories, 250g ca

erakjasim

Could you help me create a daily meal plan that meets these nutrition goals: 2,020 calories, 250g carbohydrates, 120g protein, and 60g fat? I’d appreciate a plan that balances these macros throughout the day.

Corina1143

https://www.healthline.com/nutrition/2000-calorie-diet#calorie-needs

A place to start?

tomcustombuilder

goals? Height and weight?

springlering62

Welcome to MFP @erakjasim

We don’t know anything about you. That’s like me giving you a budget to decorate my house when you don’t know if I’m male or female, old or young, if I like modern or granny chic, or art versus tchotchkes.

My best suggestion is, enter some recipes for foods you already like. Now, how can you adjust that recipe to fit your goals?

Tonight we are having an old pre-diet favorite, pecan chicken. It’s chicken baked in a crust of pecans and Bisquick.

first of all, the chicken is high protein. I’d probably have a larger piece than my husband because I shoot for much higher protein than he does.

Instead of chopped pecans, I’m going to use pecan meal. I can mix it with the bisquick, it will taste the same, but I can use a lot less of it, so it will go further when dredged.

Instead of a couple of tablespoons each of butter, I’m going to shave the butter into thin slivers and put it on top of the chicken to make the nice golden crust while it bakes. That only uses about half a tablespoon per piece.

I’ll either use heart-smart Bisquick, which is lower calorie than regular, (because I’m mad at Bisquick for changing their 🤬 recipe) I might just make up some flour and baking powder.

Oh, and I’ll probably use margarine instead of butter because it’s half the calories.

Voila. I’ve just cut the calories on my pecan chicken by 1/3 or more just be looking and applying some creativity, and it’s still gonna taste just as good.

With a full serving of wild rice cooked in a little broth and a small greens & tomato side salad, it will come to about 550 calories.

Don’t go all crazy trying new recipes. There’s nothing wrong with the old and familiar. Just just have to rethink them.

Another favorite in our house is French fries. I can use a Misto olive oil sprayer, and 2-4 grams will do a couple pounds of sliced potatoes. Throw them in an air fryer, and they are just as delicious as any fast food fries, and other than a gram or two apiece of olive oil, we’re enjoying fries at the same calorie “cost” as a plain baked potato.

AnnPT77

Maybe look into MFP Premium+, see if it does you want. That one has fees.

Or, consider a free app like this one:

https://www.eatthismuch.com/

. . . and I'm sure there are others. I don't work for that one, get compensated to link that one, or even use that one myself** because I'd hate someone telling me exactly what to eat. I've played with the "don't even need an account" features so I understand generally what it does, that's all.

Third option, some people here report using ChatGPT or other AI tools, asking them to generate meal plans. I haven't tried that, I'm just reporting what others have said.

** FWIW, I did what's in the link below, with excellent success - loss from obese to healthy weight, 9+ years of successful maintenance since. It's almost the exact opposite of a structured eating plan (menus) that I think you're asking for - it's more of a "remodel your current eating" method. It won't suit everyone, because no one approach is perfect for everyone.

https://community.myfitnesspal.com/en/discussion/10636388/free-customized-personal-weight-loss-eating-plan-not-spam-or-mlm

Those are a few possibilities, across a range of strategies.