My Daily Macro Diet: 30/30/40 Protein Fat Carb Ratio


Full day of eating (1360 calories) on a macros diet plan at 40% carbs, 30% protein, and 30% fat. Breakfast, lunch, dinner, and dessert! This has helped me with 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: Visualizing the Carb Fat Protein Ratio

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! By eating 1360 calories worth of clean foods, I am able to fuel my body and feel great. This way of eating has helped me reach all of my goals!

Amy Roskelley creator of the Macro Plate Diet

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Foods to eat to maintain my Carbs Protein Fat ratio

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!)

Breakfast: Eggs, Bananas, & Avocado

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! And 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

Lunch: Chicken, Watermelon, & Cucumber

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.

Keeping my meals in the 350-425 range helps me maintain that daily goal of 1360 calories!

  • 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

Dinner: Turkey, Rice, & Squash

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

For my dinner protein, I ate 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!

  • 4 ounces 93% ground turkey
  • 32 g Rays no sugar BBQ Sauce
  • 1/2 cup cooked white rice
  • 150 g zucchini
  • 1 tablespoon butter
Dinner on macro plate  ground turkey rice and zucchini

Dessert: Frozen Raspberry Sorbet

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

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

Even on a low calorie diet like 1360 calories, you can make room for a sweet treat!

  • 7 ounces frozen Raspberries
  • 1/4 Box sugar free raspberry Jello

(here’s a recipe that goes into more specifics for the Raspberry Jello!)

dessert on 1400 calorie day Raspberry Jello Sorbet

And just like that you have a day’s worth of meals with 1360 calories. Follow me on Instagram, pinterest, youtube where I share my Full day of eating videos here!

Full day of eating macros diet

Fat Carb Protein Ratio FAQs

How much protein do I need in a day?

Protein has a multitude of functions it performs in the body. As said by Healthline, “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 also transports and stores nutrients and can act as an energy source.” Because of all of these vital functions, it is important to make sure your body is getting enough protein.

The right amount of protein varies for each person. Factors such as your gender, age, and activity level can all influence how much you should consume.

According to Harvard, the average person needs 0.36 grams of protein per pound of body weight. You could calculate this yourself or use their calculator in order to figure out a range of protein that would best fit your body’s needs!

Generally, however, adults want to consume somewhere in the 40-70 gram range daily. Higher amounts may be consumed by those who are extremely physically active or maintaining a higher muscle mass.

How many grams of fat per day?

The daily recommendation for fat intake is a range of 20-35% of your calorie intake. Now you may think that sounds awfully high, but there are good fats that actually help your body. However, there are also harmful types of fats.

Because of this, you want to limit the amount of saturated fats to 10% or less of your diet. These tend to be found frequently in processed foods. Therefore, limiting the amount of processed foods you consume can help you manage the types of fat you eat!

How much protein is too much?

When your body gets more protein than it can reasonably process, it can get clogged up. This means that you can experience constipation and feel uncomfortable.

So while it is important to give your body enough protein, you also don’t want to give it too much!

Most experts advise that you stick with about a third or less of your daily calories coming from protein. More than that is likely to result in negative effects such as constipation, kidney damage, diarrhea, and more. So just don’t overdo it!!

What are macros in food?

“Macros” is a shortened version of the term “macronutrients”. While that may sound like a big fancy word, it actually just means the kinds of nutrients that we need in large quantities in order to keep our bodies functioning properly: carbs, fat, and protein.

Getting a sufficient amount of these macros is important for your overall health and well being. If you want to focus on tracking your macros and following a more strict plan (such as my 40/30/30 eating plan) you may want to check out my macros plates.

Similar to the MyPlate, the Macros Plate also has visuals that can help you make balanced meals that will help your body feel great and get leaner. Making changes in your lifestyle to get healthier can seem difficult, but you’d be surprised by how much of a difference a simple swap of the plates you eat on can make!

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1360 calorie day healthy eating

Example Day 2: Foods to eat to maintain my Protein Carb Fat ratio

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: 1360cal
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: 1360cal | Carbohydrates: 144g | Protein: 100g | Fat: 48g | Sodium: 1406mg | Fiber: 37g
Tried this recipe?Mention @healthbeet or tag #healthbeet!
1360 calorie day on macro diet


    1. Children definitely need more calories than many adults. They are more active and they are growing like crazy!\
      Me on the other hand. 5’0 with a desk job doesn’t require many calories at all!

      Thanks for reading!

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