Following a Basic Macro Plan {and a 1700 calorie day}

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Recently, a friend wanted me to help her lose weight. What I usually do with friends that I’m coaching for fun is teach them how to track their food in MyFitnessPal. Then, I let them know that I’ll be checking their food log to see how they are doing, where they can make changes, and what a good calorie and macro target should be.

This approach did not work well for my friend. She became too neurotic about her food, accompanied by a lot of guilt for how many times she and her husband (both retired) eat out. They like to eat out every day!

So, she wanted to pull back on the tracking, and learn just how to do a “macro diet”. So, I created this basic meal plan template for her to follow.

To make things EXTREMELY simple, the goal is to eat a protein and a carb at every meal, with unlimited veggies. I included a list of common proteins and carbs to get started.

For example:

Proteins: Protein Lean Sources: Chicken Breast | Turkey Breast | 96% Lean Ground Beef | 96 Ground Chicken | 96 Lean Ground Turkey | Lean Pork Tenderloin | Cod | Tilapia | Orange Roughy | Tuna (fresh or canned | Halibut | Shrimp | Tuna | Egg Whites

Carbs: Bread, tortilla, Potato Boiled and Mashed any type | Cooked Rice White/Brown | Cooked Quinoa | Cooked Beans | Plain Quaker Rice Cakes | Cooked Cream of Rice | Oatmeal

Veggies: Asparagus | Broccoli | Cucumber | Lettuce | Cabbage | Cauliflower | Spinach | Zuchinni | Brussel Sprouts | Kale | Onion | Radishes | Celery | Mushrooms | Green Beans | Sauerkraut | Arugula | Eggplant

Anyway, just wanted to share this meal plan template that you can print out if you want to just get started with the basics of macro counting!

So, onto day 2 of my Bikini Prep 2023. These were my meals from yesterday!

bikini prep 2023 day 2

Pre-run: 1 banana. Intra run: 1 salted caramel gu

Breakfast: 1 Egg, 1/2 cup egg whites, 1/2 ounce cheese, 1/2 piece of toast, greek yogurt with 1/2 scoop CSE Strawberry protein powder mixed in.

Lunch: 5 ounces chicken tenders, shredded mixed ith G Hughes Honey mustard dip, 2 cups greens, 1/2 ounce walnuts, 1 can pears

Snack: Greek yogurt, Sugar free pistachio pudding, whipped cream, built bar

Dinner: THIS WAS DELICIOUS! I spiralized 1 medium zucchini, and cooked it on a skillet with 1/4 cup cottage cheese and 1/8 cup parmesan cheese (plus salt!). Then, I had leftover sloppy joe ground turkey.

The printable Myfitnesspal record is here.

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