It’s crucial to remember that you need to stick to your ratios. Once you figure them out based on your age/weight/activity level/goals you can better portion out quantities of food to fit your macros. See post on Calculating Your Metabolic Rate.
Scrambled Eggs [1- whole egg & 2/3-egg whites (depending on your ratios)]
2 Tbls Salsa
1 Slice of Ezekiel or Whole Grain Bread
- 1Tbls Sugar Free Jam (10 calories 2g carbs, 0g protein, 0g fat)
- 1Tbls PB2** (23 calories 2g carbs, 2g protein, 0g fat)
1 Extra Large Cup of Coffee (Black or with Sugar/Calorie Free Flavoring)
~250 Calories: 22g Carbs, 20g Protein, 9g Fat
Green Protein Sludge
- 1/3c Raw Spinach
- 3oz Milk/Soy Milk
- 1 Scoop Protein
- 1/3c Frozen Fruit
~180 Calories: 11g Carbs, 3g Fat, 28g Protein
I’ve done quite a bit of experimenting with this and this is by far the best combination…I’ve choked down several failed attempts in order to not waste protein so trust me on this- it’s worth a try. Here’s the trick to it: Start with the spinach and milk and blend them together, then add protein and slightly tap the pulse button so it doesn’t explode and get stuck to the top and sides, finish off by adding fruit and blending till it’s smooth. This is great to drink right out of the blender but my favorite thing to do is triple the batch, separate in to different single serving containers, and freeze. Then when I pack my lunch for the day I grab one and eat it around 10 so it’s still a bit frozen and I can eat it with a spoon like ice cream. It seems crazy and it looks disgusting but I look forward to it every day! Try it, tell me what you think!
1 Packet of Tuna in Water (I add pepper)
1c Cucumber Slices
1c Green Peppers Slices
1 6oz Greek Yogurt
~250 calories: 31g Carbs, 31g Protein, 0g Fat
Simple grab and go lunches make counting your macros easy. I tend to prep all my veggies and portion them into individual servings the day I by them. Grabbing a packet of tuna, a yogurt, and veggies is easy- leaving no room for excuses.
1c Baby Carrots
2 Hard Boiled Eggs WHITES ONLY!
~150 Calories: 18g Carbs, 10g Protein, 4g Fat
You know what I like about carrots and humus? Carrots can hold the amount of humus I like to eat per bite. Staying within 2 tablespoons of humus takes basically all the self-control I possess. I usually end up eating 4 carrots with humus and 6 plain carrots. Hard boiled eggs are simple, boil a dozen at a time, peel right before you eat, and ditch the yoke to save fats for other things. Besides, hard-boiled yolks are gross unless you’re making them into deviled eggs which definitely does not fit into my macros.
- 4oz. Chicken Breast
- 1/2c Sliced Peppers
- 1/4c Sliced Onion
- 1/4c Avocado
- 1 Multi-grain Tortilla
~300 Calories: 29g Carbs, 33g Protein, 11g Fat
1/2c Cottage Cheese
1 Large Apple
~250 Calories: 32g Carbs, 17g Protein, 5g Fat
Post Workout (Whenever yours is!)
1 Scoop Protein Shake
1 Rice Cake
~190 Calories: 17g Carbs, 26g Protein, 1g Fat
Total: ~1415 Calories: 140g Carbs, 150g Protein, 33g Fat
It’s not perfect by any means, but it’s a good place to start. Make sure you adjust the amounts to fit your ratios. This meal plan is high protein seeing as that is one of hardest macro-nutrients to hit in your ratio. Remember this is just an example. This fits my macros as a 135 pound active female, a male could probably double this to hit his macros. It all depends on your personal ratios and caloric intake! Feel free to post questions of comments, we can work through this together!
**PB2 IS ONE OF THE BEST THINGS THAT HAS EVER HAPPENED TO ME! It tastes just like regular peanut but has a heck of a lot less fat and calories! Read more about it here: Peanut Butter Review