How To Do It
First, make sure to accurately measure/weigh each ingredient. Eyeballing doesnt work. Unless its something like an egg. Thats fine or also, zero calorie things like water or hot sauce.
Next, go into MyFitnessPal and create a recipe. Enter in all your ingredients, scanning barcodes when you can.
After the meal is finished cooking, I weigh the finished product in grams. I take the weight of the whole thing and use that number as my number of servings in MyFitnessPal.
Now, you know the amount of calories in each single gram of your meal. You dont have to measure out what you think is 1 serving. You can just put your plate on the food scale, zero it out, add your food and log X grams of your recipe. Voila!
Lemon Chicken With Veggies Meal Prep
Chicken breasts are a great high protein option. And because theyre low in fat, theyre lower in calories.
But chicken breasts can taste like cardboard. And, no-one likes eating cardboard.
These chicken breasts taste like anything but cardboard. Theyre juicy, tangy, and savory.
And we cant forget the veggies. You have nicely caramelized roasted sweet potatoes and broccoli.
And you have cherry tomatoes topped with dill.
Besides being yummy, this dish is pretty nutritious. It has 40 grams of protein.
So, it makes for a great post-workout dish. Its also great for growing kids.
Per Serving:
Taco Lettuce Wraps Meal Prep
Sandwiches make for a great lunch. But all those carbs can leave you feeling drained and ready to take a nap.
Thats why Im a big fan of lettuce wraps. You get all the tasty fillings minus the extra carbs.
These taco lettuce wraps are packed with flavor. The ground turkey and black beans make them super filling.
While the corn, lettuce, and tomato add lightness. And the homemade taco seasoning adds lots of Mexican Flava.
Youll need 8 different spices to make it. So, get out those measuring spoons. I like these ones here.
Per Serving:
Thursday 28th of October 2021
Hi Rola,
these recipes aren’t 25/25/50. I know that everyone has different goals when it comes to their diet so these recipes are simply rich in all macros. If you want to manipulate the percentage of these, I would suggest adding more of the ingredient that contains most of the macro you want to level out.If you’re looking for more carbs, I’d incorporate more starchy vegetables, legumes, or rice into my meals. For protein – focus on lean meat and fish. For healthy fats – just add avocado, olive oil to your recipe and that will help you to hit your macro goals easier.
I hope this is helpful.
Mrs. T
Tuesday 13th of April 2021
I recently had a traumatic experience and put on a little extra weight. This will definitely kick start my fitness journey. I cant wait to try these meals with my workout plan.
Tuesday 13th of April 2021
Adriana
Tuesday 2nd of March 2021
Brooke
Tuesday 16th of February 2021
Michelle
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The 1500 Calorie Meal Plan
Right now, my macro goals are set by my coach, Shane Heugly. I am competing in another fitness competition in 2021, so I hired him to help me come back to the stage with more muscle. .
Shane has me eating 150 grams of protein, 150 grams of carbs, and 40 grams of protein .
Ive listed all the meals with the macros, and you can also print the meal plan here. If you need the recipes and shopping list, get the printable at the very bottom of this post, or here.
Easy Chicken And Black Bean Soup
Whether its a cold winters night or your just craving a healthy Mexican recipe, this Easy Chicken and Black bean Soup is going to hit the spot! Serve it with a few slices of avocado and your favorite tortilla chips and you have one incredible meal! Ingredients to Make Chicken and Black Bean Soup: 1 tsp Black
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Final Thoughts: Does The Macro Diet Work
Yes, the macro diet does absolutely work. Most diets are macro diets in disguise.
Take keto for example. A keto diet looks something like this: 10c/30p/60f. Macro dieting is just a fancy way of saying that you eat in a way that helps your body break down fat. Apart from this, make sure that you are in a caloric deficit if you want to lose weight.
Find the ratio that works for you and you can take intuitive eating to a whole new level!
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Easy Greek Chicken One Skillet Meal
Satisfy your craving for greek food with this easy Greek Chicken One Skillet meal! If you can tell I love making one-pan/skillet meals, typically these recipes are very easy, but even better, lead to easy cleanup! Ingredients needed to Make this Greek Chicken One Skillet Meal: 18 oz Boneless, Skinless, Chicken Thighs, 1 tsp Garlic Powder 1 tsp Black Pepper
Ground Beef Broccoli & Rice
Meal prep has never been easier with this simple meal idea. It contains just four ingredients and takes only 30 minutes to come together. Have your clients pack leftovers into separate containers for easy grab-n-go meals. It has 12g of fat, 44g of carbs, and 28g of protein per serving.
Click here to add Ground Beef, Broccoli & Rice to your clients That Clean Life meal plan.
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Customizable Macro Meal Planner/generator
This planner automatically generates a customizable macro meal plan that fits your protein, carb, and fat goals in seconds. To build a plan based on your macros, just fill in your profile to match your specific macronutrient goals and click ‘Generate Plan’. The planner will then create a diet plan for you that’s built from recipes/meals that fit your nutritional goals. Note that by default your macros will be calculated automatically, but if you want to make a diet that meets a specific macro goal you can set that up on the advanced tab.
To use this tool with your clients please check out Strongr Fastr’s meal planning software for fitness professionals.
Halibut With Sweet Pea Puree
A healthy dish that is dressed to impress! This Halibut with Sweet Pea Puree and rice is a great date night dish. Healthy, beautiful, and filling! The golden crispy light and flaky fish combined with the creamy sweet puree are a magnificent combination! What you need to Make Halibut with Sweet Pea Puree: Ingredients: 1 cup Water
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What Exactly Is The Macro Diet
The macro diet is all about balance: While you wont be counting calories, you will be tracking macronutrients . These include carbohydrates, proteins and fatsyour bodys major source of energy. Proponents of the macro diet say that if you get the ratios of these guys right, youll have an easier time losing weight, burning fat and building muscle.
Your ideal macronutrient intake depends on a few factors, like your basal metabolic rate and weight goals. For example, instead of aiming for the standard 2,000 calories each day, your target might be to eat 40 percent carbohydrates, 35 percent protein and 25 percent fats. Because this eating plan is so flexible, you dont need to cut out food groups , and you can still indulge in moderation.
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- Why We Love It: vegan, gluten free, dairy free
This Korean dish is as fun to say as it is to eat. Our version is inspired by the original, but its vegan and gluten-free so everyone can have a bite.
Meal Planning Macros For Beginners
Ok, we are going to take this from the top and go through the whole process of identifying what macros are and how to find them.
Then we will cover, how to develop an eating schedule that works for you. Also referred to as macro distribution or macronutrient timing.
Finally, I will show you how to fulfill your macro goals with different recipes and foods and lastly how we are going to grocery shop.
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How Do I Hit My Protein Macros Specifically
Generally the hardest macro to hit when youre meal planning with macros in mind is protein. But it doesnt need to be difficult. One pound of chicken breast, which is about 2 chicken breasts and can easily be eaten in one meal, contains 100g of protein in about 500 calories. The same goes for other lean protein sources. For a 150-200 lb person, shoot to get 100g of protein from lean sources such as:
Macro Friendly Recipes For Weight Loss
12/01/2022 by Richmond Howard
This article may contain links from our affiliate partners. Please read how we make money!
The worst thing about cutting is the part where I have to eat chicken and rice over and over again. Not this time though! I have done some research and compiled a list of 36 macro friendly recipes for weight loss that are easy and taste incredible.
If you want to get inspired then read through the list and plan your meals for the whole week in advance. Some of these recipes require only a few ingredients, and the prep time is also kept to a minimum. These macro meals are perfect for sticking to your macro plan.
I have categorized them into breakfast, lunch, dinner, and dessert + snacks so you can simply scroll to the appropriate section.
Macros per serving:
Calories: 97 cals Fat: 2g Carbs: 2g Protein: 15g
This recipe calls for liquid egg whites, but if you are worried about additives then you can simply use fresh eggs and toss the yolk. I really love Jalapeños so I have cooked dishes like this fairly often. Make sure to adjust the amount of peppers to your own heat tolerance!
Macros per serving:
Calories: 362 cals Fat: 13.5g Carbs: 31g Protein: 27g
Macros per serving:
Calories: 288 cals Fat: 19g Carbs: 12g Protein: 18g
Macros per serving:
Calories: 316 cals Fat: 23g Carbs: 7g Protein: 21g
Macros per serving:
Calories: 262 cals Fat: 19g Carbs: 10g Protein: 13g
Macros per serving:
Calories: 450 cals Fat: 19g Carbs: 24.5g Protein: 46g
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One Pan Sausage Potatoes & Peppers
One pan, three ingredients, plus a few spices make this a super simple meal idea. Be sure to add leftovers of this one to your client’s meal plan! This meal contains 16g of fat, 31g of carbs, and 27g of protein per serving.
Click here to add One Pan Sausage, Potatoes & Peppers to your clients That Clean Life meal plan.
What Are Macros In Food
No matter whether you are looking to lose weight, gain muscle or support your performance, calorie counting has long been the go-to standard for getting results. However, counting macros takes this approach one step further by helping to balance your nutrition with more structured food choices AND control calories at the same time.
Macros are your calories form food organized into nutrient groups – aka protein, fat, and carbs. Thus, counting macronutrients give you a balanced nutrition structure to strive for, while helping you control calorie intake simultaneously.
Macro diets can also offer a more flexible dieting approach, helping you to see where treat foods and the occasional splurge fall into your daily nutrition goals as long as it fits your macros.
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Full Day Of Eating At 1500 Calories
With those prepped foods, the calories and macros for my meals were 1463 calories, 151 grams protein, 151 grams carbs, 33 grams fat. I actually ate the same meals all week, so it was not only easy and consistent, but I was able to use the prepped food the whole week.
Ive got two different protein powders for the 1500 calorie day because I have TEN containers in my cupboard. I just finished a post taste testing all the powders to find my favorite. So, now Im left with lots of protein!
What Is Macro Based Meal Planning
It is a method of meal planning that takes macronutrients into account .
When you meal plan based on your macros, you are essentially creating a meal plan that is tailored specifically for your body and your goals.
This can be a great way to make sure that you are getting all of the nutrients in order to reach your fitness goals.
Its a more precise way of meal planning than simply counting calories. By laying down specific parameters or boundaries for how you should plan your meals according to your macro goals.
The idea behind macro based meal planning is that you have a set number of macros per day.
In order to reach this daily macro goal, each meal should contain a certain percentage of protein, carbohydrates, and fat.
Therefore, macro-based meal planning is a great way to control calories if you are trying to lose weight.
If you are trying to gain muscle, or maintain your current level of muscle, tracking and macro meal planning can ensure that you are getting enough protein.
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How Do I Know If These Recipes Actually Taste Good Most Healthy Recipes Ive Tried In The Past Have Never Turned Out Well
As my team and I were developing these recipes, we were lucky enough to have Jenees input and expertise since she has a background in food and cooking. We also tested them with multiple people and families to ensure that you would be getting the highest quality recipes that taste amazing! This also allows you to cook the same food for the entire family that everyone will enjoy!p>
Macro Meal Plan Tips & Tricks
Fitting my Macros: I tailor some of the recipes from above to fit in my macros, but for the most part, these are all the recipes I plan to use all week for my whole family. I usually eat 4- 5 times a day with 1 meal being a protein shake and drinking a TON of water. In addition, I will add different things to my meals throughout the day to meet my macro needs such as sweet potatoes, brown rice, hard-boiled eggs, etc.
Kids Meals: I build their plates with the recipes I create along with adding apple sauce, cheese, fruit, rice, or other chopped veggies I have on hand.
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Swordfish W/ Roasted Beets On Top A Parsnip Puree
The Perfect Date Night Dinner! Swordfish with Roasted Beets and Parsnip Puree Are you looking for a recipe that will knock the socks off you significant other or your friends? This Swordfish with Roasted Beets on top of Parsnip Puree will do just that. Not only is it absolutely beautiful, but it tastes amazing. Your
Ground Turkey Stir Fry
Looking for a tasty way to eat your veggies? Make some ground turkey stir fry.
This ground turkey stir fry is yummy and pretty easy to make. The homemade stir-fry sauce is delicious too.
The low sodium soy sauce adds umami, while the honey adds sweetness. Meanwhile, the ginger and sriracha sauce add a nice heat.
Now, for this stir fry, youll be using a red pepper, red cabbage, green onions, and carrots. Obviously, you can use whatever veggies you have on hand.
This stir fry is great just the way it is. Or if you like, you can serve it with brown rice or cauliflower rice.
Per Serving:
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How To Gain Weight And Build Muscle
Whether youre looking to bulk up for fitness purposes or recovering from an illness that caused significant weight loss, gaining weight comes down to one simple thing: calories. Eat fewer calories than your body needs, and youll lose weight. Eat more calories than your body needs, and youll gain weight. Simple as that. But if you want muscle and not just fat, then you need to consider what you eat, how you exercise, and your lifestyle in general.
You can make workout plans and stand goals, but as the food experts in the house, weve got some recommendations on what you eat. Here are two important aspects to consider as part of your bulking diet if you want muscle and not just fat: calorie count and macro type.
Below youll learn how to master these factors when selecting what to eat. Then well show you how to prepare the food, so its convenient for your lifestyle and schedule. This will help you achieve your bulking goals and avoid junk food temptations.
Aesthetics Vs Performance Goals
When it comes to healthy eating, I believe your motives determine your food relationship. Because Im focused right now on a performance goal , I want every ounce of protein, and every gram of carb my body needs for fuel. I also dont want to overeat, because gaining weight also limits my ability to run fast and see muscle.
When goals are based on aesthetics, I do think the food relationship can get complicated. Rather than eating to perform athletically, you are trying to control your appearance, and that is a losing battle, and not measurable.
So, if you feel like your athletic performance can benefit from a controlled eating plan, read on.
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