Macros

gailhfranklin
gailhfranklin Posts: 2 Member
in Food and Nutrition
I'm trying very hard to get my macros met but not doing too well. We would like to set up a 7 day meal plan that hits the marks. Anyone know of someone we could hire to help us develop that plan? I'm with my daughter and our needs are very different.

Answers

  • GoRun2
    GoRun2 Posts: 478 Member
    There are a lot of plans already put together. Look at Eating well. They have plans for 1500 calories a day, 1800 a day etc.
  • AnnPT77
    AnnPT77 Posts: 34,598 Member
    Consider this free site. To set macros, I believe you'll need to set up a free account. (I've only looked at the "no account needed" dietary style options. I don't want anybody telling me what to eat. Not my jam!)

    https://www.eatthismuch.com/

    Or, ask your doctor for a referral to a registered dietitian, or find one through a health club, university, hospital system, or public health agency. In some places, even pharmacies or grocery chains offer these services. If someone you call or message can't help, ask them if they know other places you should ask.

    Please understand, too, that you don't need to be exactly exact on every single macro every single day. Pretty close on average over a small number of days should be fine, and it's less maddening, IMO.

    Personally, I went the route at nearly the opposite end of the spectrum: I gradually tweaked my eating in the direction of my macro goals, basically remodeling my eating habits in manageable ways. It took a small number of weeks. Frequent diary review and habit adjustment was the process. I lost weight for a year, obese to healthy weight at age 59-60, and have been at a healthy weight for 8+ years since . . . hitting my macro goals eating foods I like for all but the first few weeks of that whole 9+ years.

    Details about that process are here, if you're interested:

    https://community.myfitnesspal.com/en/discussion/10636388/free-customized-personal-weight-loss-eating-plan-not-spam-or-mlm/p1

    No one approach works best for everyone. That's just another approach to consider.

    Best wishes!
  • Hobartlemagne
    Hobartlemagne Posts: 603 Member
    edited December 2
    One method you could do (it takes some planning) is to pick the best meals as far as general healthiness, then fix them by reducing the serving size to fix macros that are too high, and adding other food to raise macros that are too low.

    EXAMPLE:
    I start with Pesto Tuna noodle Casserole. 455 cal, 17gProtein, 51g Carbs, 19g Fat.
    The protein is too low and the carbs are too high (that's the problem with pasta)

    ADJUSTMENT:
    Re-size the serving to 75%: 341cal, 13gProtein,38g Carbs, 14g Fat
    I add a can of sardines: 140cal, 20g Protein, 0g Carbs, 6g Fat
    Total is: 481cal, 33g Protein, 38g Carbs, 20g Fat

    I like those macros much better, and the fat mostly comes from fish and olive oil. (some from the parm and pine nuts in the pesto)
    Also I used Banza pasta made of chickpeas. Theres no compromise to me with flavor and texture, and the macros are better than regular pasta.

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