Fat loss macro meal plan

By allowing myself to enjoy these things, I have found that is has completely tamed my cravings.

Woman’s Macro Diet Meal Plan: ~1651 Calories

Counting Macros may not be for everyone, but my mood and overall energy level has increased dramatically. However, when counting Macros, it can be a little tricky trying to develop family meals based on my needs and theirs. Not only am I counting my macronutrients, but so is my husband, Joel, so that is a double whammy. Some people would have already thrown in the towel because it can be VERY hard in the beginning.

It is getting easier every week and it is my hopes that this plan helps you in some way. So this plan is created for my body type and goals. I am currently wanting to burn fat and gain lean muscle. Your macro breakdown will depend on a lot of different variables. Be sure to do your research before starting so you can meet your own goal.

Check out this website to calculate your Macros or I suggest hiring a coach. My coach is Toni Abdo and he is fabulous. Meal prep is so important when tracking macros.

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Starting each week prepared is key to success. Below is what I have prepped and planned for the week. Below are the actual recipes I plan to make during the week. I will simply tailor my above plan with the recipes below to met my macro calculations daily along with feeding my family in a healthy and delicious way.

How to Start a Macro Diet

In addition, I will meal prep some Turkey Meatballs along with some Chicken Breast for easy lunch options during the week for me. I will use the same protein for the girls and dress their plate up with sauce, fruit and cheese to make it satisfying and yummy. Spinach, Ground Taco Beef, brown rice, black beans, chopped tomatoes and onions, topped with Greek yogurt and salsa.

Just an FYI, I will 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 meat my macro needs such as sweet potatoes, brown rice, etc. Knowing your macros is one thing, but how does that translate into your food choices? Learning how to portion your meals according to your individual nutrition needs is somewhat of an art, but essential for getting you the results you're looking for.

Luckily, with a little practice and the right know-how, you can master this skill and start meal prepping your own macro diet meal plan with ease. Here's your ultimate portion survival guide to get you started. 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. Starting a macro diet is easy.

First, learn how many grams of protein, fat, and carbohydrates you need each day using this simple macro calculator. Then keep reading to learn how to build a personalized meal plan based on your unique nutrition needs. Keep up this great momentum and crush all your nutrition goals with our app. Download the Trifecta App! Enter your email address to see your results. There are three ways to do this - all of which come in handy at different times.

These include:. The gold standard in food portion control is using a kitchen food scale. This is by far the most precise method for determining your serving sizes. Using volume measurements like cups, tablespoons, etc. Or if you are choosing a portion based on standard serving sizes - like a medium-sized fruit - these can still be slightly different sizes and provide slightly different calorie amounts.

Food weight scales are also incredibly easy to use and many come with automatic macro calculations built-in macro calculations. Just input the desired food code provided with the scale and weigh your portion. Did you know???

The exchange method is based on a carb counting approach used by diabetics but it seamlessly applies to all macros and all diet types. Using measuring cups and spoons, and associated macro food lists, you can plug and play ingredients in your meal prep to make it easier to hit your macros. All you need is a food list and associated serving sized for each. Essentially, one portion or exchange of either a carb, fat, or protein equates to a certain amount of grams for that specific macro.

If your food is not listed below, simply lookup what serving equates to the appropriate grams of fat, protein or carbs and use that portion as one exchange.

At some point, you may find yourself without a food scale or measuring cups and the need to guesstimate exactly how much you should be eating. Well, good news, you have your own portion control device in the palm of your hand already