Favoreats
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INGREDIENTS
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macro meal plan
2020
spring meal plan
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discloser: this post may contain affiliate links. review my full disclosers
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i've been using the macro meal plan strategy
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it's full of everyday meals you'd normally eat just in properly balanced proportions to help you achieve your goals
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it's also budget friendly
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so don't worry starting another meal plan that will cost you an arm and a leg just to send you back through the mcdonalds drive thru again
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ready to get started
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how does the macro diet work
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protein
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fat
4
protein: calories
9
fat: calories
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this isn't a temporary diet that will make you “lose weight fast” like other diets proclaim
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when it functions properly your body will get rid of any excess fat
1 1/10
sedentary : calorie-calculation = bmr x
1 11/40
lightly active : calorie-calculation = bmr x
1 7/20
moderately active : calorie-calculation = bmr x
1 21/40
very active : calorie-calculation = bmr x
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caloric deficit
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your goal is to lose weight by focusing on lowering your body fat percentage
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caloric surplus
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gain weight in a healthy way
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caloric deficit
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mild: below your daily calorie need
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moderate: below your daily calorie need
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aggressive: below your daily calorie need
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if you selected maintenance then you'll just find your daily calorie need and shoot
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caloric surplus
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mild: above your daily calorie need
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moderate: above your daily calorie need
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how this macro meal plan works
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so just determine which calorie category you fit into below and choose the correct number of meal to match
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i used to create meal plans
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if you're pickier than that and want to create a perfect meal plan read how to create your own and grab my free template here
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calorie range guide
1
breakfast serving
2
lunch/dinner meal servings
1
breakfast serving
1
snack serving
2
lunch/dinner meal servings
1
breakfast serving
2
snack servings
2
lunch/dinner meal servings
2
breakfast servings
2
snack serving
2
lunch/dinner meal servings
2
breakfast servings
2
snack serving
3
lunch/dinner meal servings
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note: lunch and dinner meals are interchangable
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breakfast options
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lunch options
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dinner options
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breakfast
1 pt
o peanut butter toast & protein shake
1 Slice
bread
1 Tablespoon
peanut butter
2 Scoops
plexus vegan
1 cup
almond milk
1 pt
o 2 - toast w/butter & protein shake
1 Slice
bread
1/4 Tablespoon
butter
2 Scoops
plexus vegan
1 cup
almond milk
1 pt
o 3 - avocado toast & protein shake
1 Slice
bread
2 Tablespoons
avocado
2 Scoops
plexus vegan
1 cup
almond milk
1 pt
o 4 - egg on toast & protein shake
2 Slices
bread
1
egg
1/2 Tablespoon
olive oil mayo
1 Scoop
plexus vegan
1/2 cup
almond milk
1 pt
o 5 - cheerios
3/4 Cup
honey nut cheerios
1/4 cup
almond milk
1
egg
1 Scoop
plexus vegan
1/2 cup
almond milk
1 pt
o 6 - egg
1
apple
2 Scoops
plexus vegan
1 cup
almond milk
1 pt
o 7 - breakfast burrito
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this one you wrap up and freeze
1
flour tortilla
2
eggs
2/3 cup
hash browns
2 ozs
ham
1 serving
peppers
1 pt
o 8 - breakfast bowl
1 serving
lighter option than the burrito
1
egg
2 cups
hash browns
2 ozs
turkey sausage
1 serving
peppers
1 pt
o apple
1
apple
1 container
oikos triple zero yogurt
1 stick
colby jack string cheese
1 pt
o 2 - snack box #1
1/2 cup
raspberries
8
club crackers
3 ozs
turkey deli
2
opt 3 - snack box
1
babybel original cheese wheel
2
mandrain oranges
3 ozs
ham
1 pt
o 4 - snack box #3
1/8 cup
almonds
2 cups
strawberries
3 ozs
ham
4
opt 5 - snack box
1 oz
hummus
1 cup
carrots
1
babybel original cheese
1 container
oikos triple zero yogurt
1 pt
o 6 - bagel & protein
1
thomas bagel
2 Tablespoons
philadelphia cream cheese
3 ozs
ham
1 pt
o 7 - chocolate waffle & peanut butter
1/2 cup
kodiak power cakes
1 Tablespoon
peanut butter
1 serving
lunch
1 pt
o tuna pita sandwich - perfect meal option
4 ozs
tuna fish
2 Tablespoons
olive oil mayo
1
greek pita
1 serving
banana peppers
1/2 cup
edamame
1 pt
o 2 - soup & protein shake
1 can
progressive chicken noodle soup
1 Slice
sourdough bread
2 Scoops
plexus vegan
1 cup
almond milk
1 pt
o 3 - turkey & avocado panini - i like to prep it before hand and throw it on the panini press right before i eat it
2 Slices
bread
2 ozs
turkey
1/2 Slice
bacon
1 Tablespoon
avocado
1 Slice
muenster cheese
1
apple
1 Slices
tomato
2 Scoops
plexus vegan
1 cup
almond milk
1 pt
o 4 - brownie and peanut butter sandwich - perfect meal option
2 Slices
bread
2 Tablespoons
peanut butter
2
bars chewy chocolate protein bars
1 pt
o 5 - chicken and cranberry apple salad
2 cups
lettuce
4 ozs
chicken breast
1/2 Tablespoon
walnuts
2 Tablespoons
cranberries
2 ozs
apples
1/8 cup
edamame
1 serving
lemon juice
2
babybel original cheese wheels
2
mandarin oranges
1 pt
o 6 - cookie dough overnight oats & brownie & protein shake breakfast
1/2 cup
rolled oats
1/2 cup
almond milk
2 tsp
chia seeds
1/2 tbsp
adams peanut butter
1 tsp
natural maple syrup
1
bar chewy chocolate protein bars
2 Scoops
plexus vegan
1 cup
almond milk
1 pt
o 7 - pumpkin pie overnight oats
1/4 cup
rolled oats
1/2
almond milk
2 tsp
chia seeds
1 Tablespoon
flax seeds
1/4 cup
pumpkin
1 tsp
honey
1 serving
sprinkle of pumpkin spice
1
bar chewy chocolate protein bars
2 Scoops
plexus vegan
1 cup
almond milk
1 pt
o 8 - tuna & crackers
16
crunchmaster crackers
3 ozs
tuna fish
1 tbsp
olive oil mayo
1
flourless zucchini banana muffin
1 pt
o 9 - snack box
2
eggs
3 ozs
turkey deli
2 ozs
chicken deli
1
orange
1 cup
raspberries
8
club crackers
1 serving
dinner
1 pt
o spaghetti
4 ozs
ground beef
1/2 cup
pasta sauce
1 1/2 cups
spaghetti noodles
1/4 cup
parmesan cheese
4 ozs
ground beef
2
flour tortillas
1 serving
lettuce
1 serving
cilantro
1 serving
salsa
1 pt
o 3 - crock pot fajitas
2
flour torillas
4 Tbsps
cream
1 pt
o 4 - pineapple chicken stir fry
1
serving pineapple chicken stir fry
1/2 cup
rice
2
babybel original cheese wheels
4 ozs
chicken breast
2 tbsp
iron chef general tao's sauce
1 serving
peppers and mushrooms
1 serving
add all your meat and veggies to a stir fry and let cook
3/4 cup
rice
2
babybel original cheese wheels
1 pt
o 6 - chili
1 cup
simple chili
2 tbsp
cream
1/8 cup
cheddar cheese
1 pt
o 7 - fish & pasta
1 1/2
patties alaskan pollock burger
2 Tablespoons
tartar sauce
3/4 cup
rotini pasta
1 pt
o 8 - chicken & fried rice
1 cup
rice
3
eggs
2 Tablespoons
soy sauce
2/3 cup
peas and carrots
1 serving
scramble up the eggs
3 ozs
chicken breast
1 pt
o 9 - chicken alfredo
4 ozs
chicken breast
3/4 cup
rotini pasta
1/4 cup
alfredo sauce
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that's it! lot's of budget friendly meal prep ideas
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take a peak at weekly meal plans i'm using here
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healthy eating and fitness alone are not enough
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i started eating healthy and working out early in my fitness journey
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healthy diet and lifestyle
2020
february 16
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if you're just starting out there's loads of guides out there
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you get it all at walmart
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i'm in college and value affordable meals
25
to give you an idea
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let's go
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carbohydrates
4
carbohydrates: calories
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the most common and effective ratio to balance your macros is carbs
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the thing
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this is a way of balanced eating that ensures your body function properly
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how to calculate your macros
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first you need to calculate your bmr this is basically the number of calories you'd burn if you never got out of bed i.e. it's the calories you need to survive
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you'll put your body into starvation mode!
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do it yourself below
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follow these equations to find your bmr: note the ment differences
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males
66
bmr
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females
655
bmr
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maintenance
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maintenance
31 1/3
my meals are designed to fall within that formula
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you don't need to worry too much the science behind it - i've done that
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this is great because you mix and match all you'd like
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i'd skip meals letting them waste at the end of the week
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my meals falls within a margin of error. meaning at the end of the day you should be less than off in each category
1200
calories
1500
calories
1750
calories
2000
calories
2500
calories
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snacks options
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macro meals
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select two
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snacks
1 pt
o 2 - tacos
4 Ounces
crock por fajitas
1 pt
o 5 - stir fry
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this is what i'll be working from
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gut health supplement routine
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in order to reach my health goals i put a lot of effort into my gut
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by supplementing i ensure my body gets all the micronutrients it needs as as the probiotics it craves
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but it wasn't until i started supplementing that i saw major changes in my weight and overall health
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i recommend trying plexus supplements because they are clean and the most effective one's i've ever tried
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here's a little my routine
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every day i start
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then before bed i take the rest of the triplex as as megax - the best omega supplements i've found
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if you're interested in trying some plexus product give this blog a read
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questions and comments are always welcomed 🙂