What I Eat in A Day {1360 Calories: 40/30/30}

    What I eat in a day for weight loss, and weight maintenance as a bikini competitor

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    To maintain weight loss and preserve as much muscle mass as possible, while still having energy to train for a marathon, I try to be intentional about my nutrition and fueling.

    For me, this looks like eating;

    • Enough calories to train hard.
    • Enough protein to build or at least maintain muscle.
    • Enough carbs for endurance running.
    • Enough fat for hormone balance.
    • and Enough veggies for micro nutrients.

    Macro Plate Diet

    This diet is pretty easy to put into practical use using the Macros diet plate idea. (here’s my last full day of eating on the macros diet plate) The idea is

    • Half of my meal from vegetables.
    • 1/4 of my meal from a whole protein source
    • and 1/4 of my meal from a rich carb source.

    The fats are in a lot of foods, and they don’t need a special section on the plate. In fact, without having a dedicated spot for fats, fats were still 30% of my calories.

    So simple! This way of eating has helped me reach all of my goals!

    Amy Roskelley creator of the Macro Plate Diet

    Full Day of Eating on the Macros Plate

    This full day of eating landed at 1360 calories, 100 grams of protein, 144 grams carbs, and 43 grams of fat (with 37 grams of fiber!)


    410 Calories, 32 g protein, 38 g carbs, 15 g fat

    For my breakfast protein, I made my eggs on the Mini Dash waffle iron for my protein, and added fat free feta to the top. For the breakfast carbs, I had bananas! For the breakfast veggies, I had sweet bell peppers and avocado! My avocado doubled as my fat source for this meal.

    • 1 large egg
    • 1/2 cup egg whites (cooked on a dash waffle iron)
    • 1 ounce fat free feta cheese
    • 1 medium banana
    • 0.5 cup bell peppers
    • 50 grams avocado
    breakfast on macro plate eggs peppers and banana


    351 calories, 34 g protein, 37 g carbs, 8 g fat

    For my lunch protein, I made some chicken tenders. For my lunch carbs, I included watermelon and leftover baked potatoes. And for my lunch veggies, I had cucumber salad, and sautéed squash and mushrooms. My fat source was in the Italian dressing.

    • 150 g baked potato
    • 5 ounces chicken tenders
    • 2 tablespoons Italian dressing
    • 120 grams watermelon
    • 150 g cucumber
    lunch on macro plate chicken zucchini potatoes and watermelon


    406 calories, 25 g protein, 32 g carbs, 20 g fat

    For my dinner protein, I at ground turkey with sugar free BBQ sauce on top. This sugar free BBQ Sauce saves a TON of calories over the classic variety, and I honestly can’t tell the difference between the sugar free and the classic. For my dinner carbs, I had white rice, with butter on top for the fat. And for the veggies, more squash! My garden has exploded with squash!

    Dinner on macro plate  ground turkey rice and zucchini


    193 calories, 8 g protein, 37 g carbs, 0 g fat

    And finally for dinner, I mixed up some frozen raspberries in some sugar free Jello mix, and then froze the whole thing! IT WAS AMAZING!

    • 28 ounces frozen Raspberries
    • 1 Box sugar free raspberry Jello
    dessert on 1400 calorie day Raspberry Jello Sorbet

    Follow me on Instagram, pinterest, youtube where I share my Full day of eating videos here!

    Full day of eating macros diet
    1360 calorie day healthy eating

    Full Day of eating 1360 Calories on Macros Plate

    1360 calories, 100 grams protein, 144 grams carbs, and 43 grams of fat, with 37 grams fiber.
    5 from 1 vote
    Print Pin Rate
    Course: Breakfast, Dessert, Dinner, lunch
    Cuisine: American
    Diet: Low Calorie, Low Fat
    Keyword: 1360 calories, Full day of eating on macros diet
    Servings: 1 serving
    Calories: 1360kcal
    Author: Amy Roskelley



    • 1 large egg
    • 1/2 cup egg whites
    • 1 ounce fat free feta cheese
    • 1 medium banana
    • 1/2 cup belle peppers
    • 50 grams avocado


    • 150 grams baked potato
    • 5 ounces chicken tenders
    • 2 tablespoons Italian Dressing
    • 120 grams watermelon
    • 150 grams cucumber




    • Prep ahead ideas: Bake potato and precook chicken tenders. Precook ground turkey. Precook rice. Make Raspberry Jello sorbet and freeze



    Serving: 1day | Calories: 1360kcal | Carbohydrates: 144g | Protein: 100g | Fat: 48g | Sodium: 1406mg | Fiber: 37g
    1360 calorie day on macro diet

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