Macros meal plan ideas

Mandi3347
Mandi3347 Posts: 1 Member
edited December 20 in Food and Nutrition
My macro percentages are 40% carbs 25% Fat and 35% protein. Can someone give me some meal plan ideas??

Replies

  • cmriverside
    cmriverside Posts: 34,454 Member
    You'll have to figure this out just like the rest of us, I'm afraid.

    Why so much protein? That would be hard for me, so focus on pre-logging first and making sure you get that protein, it's going to be hard to hit unless you're on low calories.
  • cmriverside
    cmriverside Posts: 34,454 Member
    edited April 2019
    Okay, so I just looked at your FOOD page and since you have your calories set so low, you will likely be able to hit that amount of protein.

    How much weight do you have to lose? 1200 calories may be too low for you. Also, why aren't you eating more on those exercise days? You're meant to eat all those calories, not undercut that. That's a recipe for all kinds of problems.

    To hit those macros, you'll need to eat lean protein in every meal and snack, and a big pile of vegetables a couple times per day. You can probably fit in one or two pieces of whole fruit and one serving of grain.
  • Water_Gal
    Water_Gal Posts: 52 Member
    If you are eating ‘whole foods’ and aren’t a vegetarian it shouldn’t be hard. Start with protein: Chicken and turkey breast, eggs, white ocean fish(cod, pollock, sea bass, tilapia) and shrimp are excellent sources of protein to calorie ratio. Stay away from processed grains(cakes, breads, pasta and cereal) and eat plenty of vegetables, low sugar fruits and whole grains, beans and nuts you should come pretty close to meeting those macros. Good luck!
  • erickirb
    erickirb Posts: 12,294 Member
    each meal does not have to follow you % either... you just aim to be close to that by the end of the day
  • AnnPT77
    AnnPT77 Posts: 34,600 Member
    Log for a few days, then look at where you're under/over. Reduce or eliminate some of the foods that contribute to the "over" macros, and replace those calories with something that you enjoy eating that increases the macro where you're under. Rinse and repeat, to gradually remodel your eating in the desired direction, while eating foods you enjoy.

    More details on this "remodel your eating" approach in this thread:

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

    This might help, too:

    ekqr215p569z.jpg
  • GeeeKay
    GeeeKay Posts: 1 Member
    Hey!

    I have similar macros (higher fat and protein actually, 30c 35f 35p).

    Breakfast -
    Two eggs
    Two meat free burgers (soy protein, minimal ingredients - or meat versions)
    Spinach
    Heinz five beans snappot

    Lunch -
    Tin of salmon
    Creme Fraiche (I use an oat version from Oatly)
    Dill, red onion, sweet corn, peppers and some rocket. Served mixed into chickpea pasta.

    Dinner -
    Chicken thigh fillets (approx 125g)
    1/2 avocado
    Beetroot
    Full salad with peppers, onions, cucumber etc.

    Snacks -
    Berries and soy yogurt (or Greek yogurt)

    This brings me to approx 1600cal but I hope it can give you an idea.
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