40 30 30 Macro Meal Plan
40 30 30 Macro Meal Plan – Aim for 1650 daily calories for women with a macro ratio of 40% carbs, 35% protein, 25% fat.
The second goal is for men, a daily calorie goal of 2080 sitting around a 43% carb, 27% protein, 25% fat macro ratio.
40 30 30 Macro Meal Plan
So all meal plans should suit you. These meal plans focus on ‘healthy’ foods, but the overall philosophy is very flexible.
Calorie Meal Plan [dietitian Developed]
21.4 grams of protein, 18 grams of fat, 23 grams of net carbs and 8 grams of fiber.
This gross meal plan is based on the following: 41-year-old female, 150 pounds, 5 feet 4 inches tall, moderately active, extra protein, 20% calorie deficit (calculated here).
Choose their calorie smart meals (they are 500-550 calories with high protein content). They also have protein plus meals.
4 cups mixed greens salad mix, 4 oz. can of albacore tuna in water, 1 tablespoon light honey mustard dressing (make your own using 1 part Dijon to 3 parts honey.)
The 30 Healthiest Foods To Eat Every Day
8 oz cooked tilapia, sautéed peppers and onions (1 cup each green) 1/2 tsp coconut oil, 3 large leaves of romaine lettuce, Dijon mustard.
For breakfast, dip 1 medium apple in 1/2 cup plain nonfat Greek yogurt with .5 scoops of vanilla protein powder.
1/4 cup (dry) steel cut oats cooked, 1 tsp cinnamon, 1/4 cup raisins, 1/4 cup plain non-fat Greek yogurt.
4 oz canned tuna (drained), 3 cups baby kale, 1 tsp olive oil, 1/8 cup grated Parmesan cheese.
Tracking Your Macronutrients Is More Important Than You Think
4 oz grilled chicken breast, 1/2 avocado, 2 cups baby spinach, 3 tablespoons salsa, large whole wheat tortilla.
Homemade Fruit Sorbet – Add 1/2 cup frozen blueberries, 1/2 cup frozen blackberries, 2 tablespoons honey, water (with high-speed blender) until smooth.
This meal plan is based on the following: 41-year-old male, 170 pounds, 5 feet 10 inches tall, moderately active, extra protein, 20% calorie deficit.
4 cups mixed greens salad mix, 4 oz. Can albacore tuna in water, 1 tablespoon light honey mustard dressing (make your own using 3 parts honey per Dijon.).
Daily Diet Composition Charts For Carbs, Protein, And Fat
1/2 cup (dry) steel cut oats cooked, 1 scoop vanilla protein powder, 1/2 cup blueberries, 1/4 cup plain nonfat Greek yogurt.
8 oz cooked tilapia, sautéed peppers and onions (1 cup each green) 1/2 tsp coconut oil, 3 large leaves of romaine lettuce, Dijon mustard.
Breakfast 1 large apple mixed with 1/2 cup vanilla nonfat Greek yogurt and 1 scoop vanilla protein powder.
Blueberry Protein Smoothie – 1/2 cup frozen blueberries, 1/2 cup nonfat Greek yogurt, 1 tablespoon honey, 2 scoops vanilla protein powder, 1/2-1 cup water.
Complete Macro Diet Guide: Counting Macros After Weight Loss Surgery
1/2 cup (dry) steel cut oats cooked, 1 scoop vanilla protein powder, 1 teaspoon cinnamon, 1/4 cup raisins, 1/4 cup plain nonfat Greek yogurt.
Toss with 4 ounces canned tuna (drained), 3 cups baby kale, 1 tablespoon olive oil, 1/8 cup grated Parmesan cheese.
6 ounces “jerk season” grilled chicken breast, 1 medium roasted sweet potato, 1/2 tablespoon butter, 3 cups steamed broccoli
Homemade Fruit Sorbet – Blend 1/2 cup frozen blueberries, 1/2 cup frozen blackberries, 2 tablespoons honey, water until smooth (with a high-speed blender).
Macros In Food List (macro Friendly Food List)
After successfully training hundreds of clients – one thing is clear: most people don’t eat enough when they diet.
A restrictive diet can lead you into a low metabolic cycle. Macro dieting is all about boosting your metabolism and workouts and reminding your body to burn energy – not conserve energy.
If you try to meet your perfect macros every day, you’ll either end up eating the same food every day or you’ll be stressed!
A macro diet is about being flexible. Either you eat less carbs and more fat, or more protein and less carbs.
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If your calorie level is slightly higher or lower on a particular day, that’s okay too. If you stress about hitting every macro perfectly, you’ll get frustrated.
You can eat some weird foods at the end of the day to satisfy your macros.
If your weight loss TDEE is 1800 calories or more – you will still lose weight. Because your daily calories provide less energy than your body needs.
By eliminating most of these foods, you’ll eat more, meaning you’ll be less hungry.
Macro Friendly Meal Prep Recipes
Here’s a shopping list to help you if you want to try a meal plan. You may need to adjust some sizes based on your macros.
It has everything you need for a total of 5 days. Although both the plans are based on the same foods, there are some differences (notes) for men’s or women’s plans.
Over 15,000 people have reached their body transformation goals with my help, using my self-guided program or my personal training.
Wing, R. R., Jeffery, R. W., Burton, L. R., Thorson, C., Nisinoff, K. S., and Baxter, J. e. (1996). Food provisioning versus structured meal planning in the behavioral treatment of obesity. International Journal of Obesity and Related Metabolic Disorders: Journal of the International Association for the Study of Obesity, 20(1), 56-62. This study linked 40% carbs, 30% protein, and 30% fat to eating macros on an all day diet plan (1360 calories). Breakfast, lunch, dinner and dessert! It helped me lose weight and manage my weight as a bikini competitor.
Single Serve Meal Prep Recipes
In order to lose weight and maintain as much muscle mass as possible, even with the energy to train for a marathon, I try to be intentional about my nutrition and fueling.
This diet is very easy to put into practice using the macro diet plate idea. (This is my last full day of eating macros on the diet plate) idea
Fats are found in most foods and do not require a separate section on the plate. In fact, without a special place for fat, fat still makes up 30% of my calories.
Very simple! By eating 1360 calories worth of clean foods, I can fuel my body and feel great. This diet has helped me reach all my goals!
Learn About The Macros 40/30/30 Approach
This all-day meal provides 1360 calories, 100 grams of protein, 144 grams of carbs, and 43 grams of fat (including 37 grams of fiber!).
For my breakfast protein, I made my eggs in the Mini Dash Waffle Iron for my protein and added fat free feta on top. For breakfast carbs, I have bananas! And for breakfast veggies, I have sweet bell peppers and avocado! My avocado doubled as my fat source for this meal.
For my lunch protein, I made some chicken tenders. For my lunch, I added watermelon and leftover baked potatoes. And for my lunch, I have cucumber salad and sautéed squash and mushrooms. My source of fat is in the Italian dressing.
For my dinner protein, I had ground turkey with sugar free BBQ sauce on top. This sugar free BBQ sauce saves a ton of calories over the classic version and I honestly can’t tell the difference between the sugar free and the classic. For my dinner carbs, I have white rice, with butter for fat. And for veggies, more squash! My garden is bursting with squash!
How To Build Awesome Meal Plans That Fit Your Client’s Macros
Finally for dessert, I mixed some frozen raspberries with some sugar free jello mix and then froze the whole thing! This is amazing!
Plus you have a full day meal of 1360 calories. Follow me on Instagram, pinterest, youtube where I share my full day eating videos here!
Proteins perform many functions in the body. As Healthline says, “Protein helps repair and build your body’s tissues. It drives metabolic reactions, maintains pH and fluid balance, and keeps the immune system strong. It transports and stores nutrients and acts as a source of energy. With all of these important functions, it’s important to make sure your body is getting enough protein.
The optimal amount of protein varies from person to person. Factors such as your gender, age and activity level affect how much you should consume.
Macros: What Is It, How It Works, & Sample Meals
According to Harvard, the average person needs 0.36 grams of protein per pound of body weight. You can calculate this yourself or use their calculator to determine the protein range that meets your body’s needs!
In general, however, adults want to eat anywhere from 40-70 grams per day. Higher amounts may be consumed by those who are physically active or maintain high muscle mass.
It is recommended to consume 20-35% of your calories from fat each day. Now you might think that’s a lot, but there are good fats that actually help your body. However, there are also harmful types of fat.
Because of this, you want to reduce the amount of saturated fats in your diet to 10% or less. They are usually found in processed foods. Therefore, limiting the amount of processed foods you eat can help manage the types of fat you eat!
Nutritious Bariatric Surgery Meal Plan
It shuts down when your body receives more protein than it can reasonably process. This means you may feel constipated and constipated
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