Meal Prep/Maintaining Macros

anthonyholden21
anthonyholden21 Posts: 2 Member
edited November 2024 in Food and Nutrition
Hi Guys,

I hope you are all well!

I am new to My Fitness Pal. I have been weight training for 10 years on and off and have always struggled with my diet.

I have now worked out my Calorie I take that I require to start taking this more seriously and want to look at meal prepping. However, I have been looking through apps and recipies and seem to be struggling to put 4 meals a day together to make sure I hit my split of 40/40/20 (Carbs, Protein and Fat)

Has anyone come across any kind of site that will help me plan my meals around this? Or should I maybe look at contacting a personal trainer in regards to a tailored diet plan?

Any feedback would be much appreciated!

Thanks all

Replies

  • kommodevaran
    kommodevaran Posts: 17,889 Member
    I'd look further into whether that much protein and that little fat really was right for me, first.
  • deannalfisher
    deannalfisher Posts: 5,600 Member
    I aim for a set protein amount each day (140g) which is approx. 25%; fat is 70-85g (approx. 25%)

    I aim for about 30-40g protein each meal and then fill out the rest with sundry stuff during the day (yogurt, pasta etc)
  • anthonyholden21
    anthonyholden21 Posts: 2 Member
    I have a very active job and also train around 5/6 times a week. So my need for protein is high. I am looking at mainting weight of around 72 kilos however I do want to trim a bit of size off my waist
  • VeronicaA76
    VeronicaA76 Posts: 1,116 Member
    There is an app: FitMenCook that I have used to help with meal preps.
  • deannalfisher
    deannalfisher Posts: 5,600 Member
    anthonyholden21 wrote: »
    I have a very active job and also train around 5/6 times a week. So my need for protein is high. I am looking at mainting weight of around 72 kilos however I do want to trim a bit of size off my waist

    active job here and endurance triathlete (12-20+hrs a week of training) - my protein is 25% and more than sufficient (and I take in 2600ish calories a day)
  • rheddmobile
    rheddmobile Posts: 6,838 Member
    That's not much fat! But if you're happy!

    If you can figure out three or four meals which fit into your macros and which you like in rotation, you can do your own meal plan. Use the recipe builder on MFP to see the macros.

    I like to prep in ways that easily allow variation - so you might prep whole grains, vegetables, and lean meat, then put it together with legumes and fatty sauces / cheeses / etc to have different flavor profiles.

    So for example, you could prep quinoa and brown rice for grains, stir fried lean chicken, and roasted lean pork tenderloin for proteins, lightly cooked stir fried onions, red bell peppers, and zucchini for vegetables. Then you can easily make a taco bowl by adding black beans, salsa, sour cream, and guacamole. Chinese bowl by adding cashews and hoisin sauce. Japanese bowl by adding edamame and ginger dressing. Same deal for breakfast, only instead of rice or quinoa use oatmeal as a base.
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