Ask and you shall receive!! You all wanted to see how to take a macro count and turn it into real food-- a meal plan-- so here we go!
Let me just start with the disclaimer: these are MY macro numbers and copying them will not be beneficial for you since we are unique and many unique factors contribute to a person’s macro count. If you need YOUR macro count, I recommend the personal Macro Consultation ($55)
The advantages to pre-logging your meals and snacks the day before is that it takes the “tetris” out because all you’ll be doing is eating! Taking a little extra time to log the day before and then simply stick to your plan makes a world of difference for me and minimizes opportunity to feel overwhelmed and adopt the “screw it” mentality.
TIPS FOR SUCCESS
Step 1: WORK BACKWARDS:
What I mean here is log your FAVORITE things first. Whether this is dinner with your family, a nightly treat, or just something that is non-negotiable to you. By doing this, you can build your day around those entries and not have to give anything up!
Step 2: PROTEIN:
This is the macro that most people struggle with most, so be sure you’re chipping away at it by including a source at every meal or snack. There is nothing more annoying than getting to the end of the day and needing 35g of protein but having no carbs or fats left to work with.
Step 3: BE FLEXIBLE:
You might have every meal for the day planned and prepped and logged, but then a friend asks to go out to eat or your work meeting has a catered lunch and you have to take a deep breath and realize that macro counting does not have to be perfect to be effective! In those situations, just try to order something that you can at least estimate the ingredients or maybe find a similar entry in MFP database and MOVE ON. I know for some people that is harder than others, but success comes from habits and habits only stick when they allow life to be lived in the process!
MY MACROS
(P.S I’m 5’3 and about 115 lbs—- for perspective):
Carbs: 175g
Fats: 45g
Protein: 150g
1705 Calories
THIS IS THE TOTAL OF EVERYTHING YOU SEE BELOW— pretty close! I’m always trying to get within 5-7g carbs and protein, and then within 3-5g of fats if possible (since they are 9 calories per gram)
A few things you should know: I do not care at all how the macros are dispersed throughout the day as long as I’m close to my totals in the end! Some days look different than others and I’m more than ok with that. Consistency is where the results come from, so try not to get bogged down in the minutia of tracking!
I’m the first one to admit that I’m not a food blogger-- it’s never pretty and most of my food is fairly simple (but yummy!) You can follow along for the visuals in my Instagram stories, but I wanted to give your the entries straight from My Fitness Pal. Once again-- the biggest advantage you can give yourself is 20 minutes portioning out the foods you enjoy, NOT trying to replicate someone else’s meal plan…. It is a little bit of an investment, but you will look forward to your foods!
Breakfast (pre-workout snack + post workout meal)
54C/10F/44P
Lunch
34C/6F/28P
SNACKS
28C/13F/25P
DINNER
38C/4F/33P
(I added soy sauce as flavor and didn’t track it— I’m not perfect!)
