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dersarkissian
Posts: 15 Member
How do you guys (as accurately as possible) plan each meal to fit your macro requirement per day?? I always end up short with protein and carbs. I want to do better about planning my meals. Are there resources out there that can plan each meal for you. For example, if I say I want to eat 1500 cal a day using 40% carb, 35% protein and 25% fat...is there some way I can get my meals completely planned out for me for each day and each meal? I hope my question makes sense (and I hope my math was right), I’m totally having a hard time articulating my thoughts here lol! Thanks for any help!!
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Replies
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I prelog...if you struggle to get enough protein, start your planning by adding a protein source for each meal then add other components around it.
Once you've entered your meals for the day, tweak portion sizes and food choices to fit.3 -
livingleanlivingclean wrote: »I prelog...if you struggle to get enough protein, start your planning by adding a protein source for each meal then add other components around it.
Once you've entered your meals for the day, tweak portion sizes and food choices to fit.
How do you add protein without fat? Trying to balance those two is really difficult. I feel like I’ve inadvertently put myself on a Keto diet. Lol1 -
livingleanlivingclean wrote: »I prelog...if you struggle to get enough protein, start your planning by adding a protein source for each meal then add other components around it.
Once you've entered your meals for the day, tweak portion sizes and food choices to fit.
Can you say an example, please?0 -
dersarkissian wrote: »livingleanlivingclean wrote: »I prelog...if you struggle to get enough protein, start your planning by adding a protein source for each meal then add other components around it.
Once you've entered your meals for the day, tweak portion sizes and food choices to fit.
How do you add protein without fat? Trying to balance those two is really difficult. I feel like I’ve inadvertently put myself on a Keto diet. Lol
Choose low fat protein sources.
Egg whites, lean meats and seafood, low fat dairy (milk, yoghurt, cottage cheese etc), protein powders, beans/legumes/grains...i dont know about the fat content of tofu/tempeh/seitan etc, but you could look them up.1 -
livingleanlivingclean wrote: »I prelog...if you struggle to get enough protein, start your planning by adding a protein source for each meal then add other components around it.
Once you've entered your meals for the day, tweak portion sizes and food choices to fit.livingleanlivingclean wrote: »I prelog...if you struggle to get enough protein, start your planning by adding a protein source for each meal then add other components around it.
Once you've entered your meals for the day, tweak portion sizes and food choices to fit.
Can you say an example, please?
Meal 1. Egg based - I use 1-2 whole eggs plus extra whites. Add vegies. Add a fat (cheese, avo, oil to cook etc)
Meal 2. Meat with vegies, plus a fat.
Meal 3. Fish plus vegies, low cal noodles. I often use salmon - good for fat too.
Meal 4. Yoghurt. High protein natural yoghurt with extra protein powder for protein, flavour and sweetness. Add fruit and nuts.1 -
livingleanlivingclean wrote: »livingleanlivingclean wrote: »I prelog...if you struggle to get enough protein, start your planning by adding a protein source for each meal then add other components around it.
Once you've entered your meals for the day, tweak portion sizes and food choices to fit.livingleanlivingclean wrote: »I prelog...if you struggle to get enough protein, start your planning by adding a protein source for each meal then add other components around it.
Once you've entered your meals for the day, tweak portion sizes and food choices to fit.
Can you say an example, please?
Meal 1. Egg based - I use 1-2 whole eggs plus extra whites. Add vegies. Add a fat (cheese, avo, oil to cook etc)
Meal 2. Meat with vegies, plus a fat.
Meal 3. Fish plus vegies, low cal noodles. I often use salmon - good for fat too.
Meal 4. Yoghurt. High protein natural yoghurt with extra protein powder for protein, flavour and sweetness. Add fruit and nuts.
Thank you very much0 -
I would plan to hit my goals is this order:
Total calories for the day,
Macros for the day,
Calories per meal,
Macros per meal.
But I would also look into
Is calorie target set appropriately?
Is macro split chosen wisely?
Then I would aim to get "what I want" to be as close to "what I need" as possible.1 -
I think it just depends on what your needs are. I eat back enough exercise calories to leave 315 in the green. On days I don't exercise, I stick to my minimum. My main priorities after that, are getting enough iron, protein, calcium and vitamin c, in that order.0
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I don't care about macros. Breakfast and lunch is usually sandwiches that I make before going to work. They are easy to log. And dinner: I have a rough idea what I'll cook. I start with logging the high calorie stuff (meat, fish, paneer...), have a rough estimate of how much oil and veggies I'll be using and fill up the rest with potatoes, rice, couscous, pasta, whatever0
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I don’t pre-plan at all. I just save a few calories for “adjustment snacks”. By that, I mean if it looks like I’m going to be low on protein, I’ll have a protein shake. If I’m low on fats, a handful of nuts and so on.
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dersarkissian wrote: »How do you guys (as accurately as possible) plan each meal to fit your macro requirement per day?? I always end up short with protein and carbs. I want to do better about planning my meals. Are there resources out there that can plan each meal for you. For example, if I say I want to eat 1500 cal a day using 40% carb, 35% protein and 25% fat...is there some way I can get my meals completely planned out for me for each day and each meal? I hope my question makes sense (and I hope my math was right), I’m totally having a hard time articulating my thoughts here lol! Thanks for any help!!
Maybe you could change your macros as 35% protein could be on the high side. If you get 0.8 grams of protein per pound of goal weight you are getting sufficient protein. If that is the case having a 40% carbs, 30% protein and 30% fat may work better for you.0 -
I prelog my food for the day in the morning. I usually log my planned dinner first then decide on lunch, breakfast and 1-2 snacks.
https://community.myfitnesspal.com/en/discussion/10247171/carbs-and-fats-are-cheap-heres-a-guide-to-getting-your-proteins-worth-fiber-also/p10 -
livingleanlivingclean wrote: »I prelog...if you struggle to get enough protein, start your planning by adding a protein source for each meal then add other components around it.
Once you've entered your meals for the day, tweak portion sizes and food choices to fit.
This to a degree as well.0 -
I try to eat balanced meals. Planning my meals out in advance helps me a lot. When I'm putting my meals together I think about where's the protein, where's the fat and carbs. If I'm missing something I'll just add to it.
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I don't plan/log ahead, and I don't worry about hitting my macros to the gram. As long as I hit/exceed my protein goal and stay within my calorie goal, it's good enough for me - and has worked well throughout both weight loss and maintenance.
Here's a good list which may help with your food selections:
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