Macro diet plan for weight Loss has a convenient foods list which contains the best foods for easy meal planning and preparation. The foods listed will ensure your body gets all the nutrients it needs while losing weight fast and effectively.
What is the macro diet?
The idea behind the macro diet is pretty simple: Instead of staying under a calorie threshold, you focus on getting a certain number (typically grams) of macronutrients—protein, carbohydrates, and fat—instead. Depending on your goals, you can adjust the amounts of protein, carbohydrates, and fats you consume to slim down, build muscle, or maintain your weight.
And what are macronutrients, exactly?
Macronutrients are the three types of nutrients that provide you with most of your energy: carbohydrates, protein, and fat. Micronutrients, on the other hand, are the types of nutrients that your body uses in smaller amounts, like vitamins, minerals, antioxidants, and phytochemicals.
Most foods have two or even all three different macronutrients, but they’re categorized by the macronutrient of which they contain the most. For instance, chicken is a protein even though it also has some fat, and sweet potatoes are considered a carb even though they have a bit of protein.
Not all macronutrients are created equal. “The quality and amount of different macronutrient groups might determine if your blood sugar falls or stays stable, if you have steady energy or are all over the place, and how much you eat at a sitting,” says registered dietitian Amy Goodson, R.D., C.S.S.D. All of those things factor into how well you’re able to stick to your healthy eating plan.
For example, here are healthy choices in every macronutrient category:
Carbohydrates: Healthy carbs typically contain lots of fiber, including whole grains, legumes, leafy greens, potatoes, and fruit.
Proteins: Good picks for healthy, lean proteins: chicken, turkey grass-fed beef, fatty fish (like salmon and mackerel), eggs, and plant-based options like beans and chickpeas.
Fats: Satiating, healthy fats include olive oil, avocado, nuts, and seeds.
What are the benefits of a macro diet?
There are several benefits in counting macros versus counting calories. First, it may help you make more nutritious choices by forcing you to consider the quality of your food. For instance, let’s say you’re following a calorie-counting diet and are allotted 200 calories for your afternoon snack; that means you could eat something healthy like an apple and a tablespoon of almond butter, but it also means you could eat a 200-calorie bag of nutritionally devoid Cheez-Its. If you’re counting macros, on the other hand, you’d need to choose a snack that would fit your macros.
And if weight loss is your goal, counting macros has one major benefit: People following a macro diet tend to eat a little more protein than the average eater. “Protein requires more energy to digest and use than carbs or fat, plus it dampens your appetite,” says Georgie Fear, R.D., the author of Lean Habits for Healthy Weight Loss. A macros diet may open your eyes to healthy portion sizes.
Perhaps the biggest benefit of a macro diet is having the flexibility to choose foods you truly enjoy, as long as it fits your macro plan. Finding a good balance of nutrient-dense foods is important, but choosing an IIFYM plan allows you the freedom for an occasional indulgence, which, for many people, makes it easier to stick to in the long-run.
5 Day Macro Dieting Meal Plan
Here are two full macro-based meal plans – each with 5 days of meals.
The first is targeted to women, with a 1650 daily calorie target that sits at around 40% carb, 35% protein, 25% fat macro ratio.
The second is targeted to men, with a 2080 daily calorie target sitting at around 43% carb, 27% protein, 25% fat macro ratio.
How to use a macro-based meal plan
Counting macros is a very effective but highly individualized way of losing fat (and improving physique).
Therefore all meal plans must be adjusted to suit you. These meal plans are focused on ‘healthier’ foods, but the macro philosophy is highly flexible.
This meal plan was developed using our macro diet calculator.
Explainer
The macros listed look like this:
21.4 P / 18 F / 23 C / 8 Fiber
This means:
21.4 grams of protein, 18 grams of fat, 23 grams of net carbs, and 8 grams of fiber.
Net carbs are total carbohydrate grams minus indigestible fiber. It’s a more accurate way of counting macros.
1650 calorie meal plan (women)
This macro meal plan is based on the following: 41-year-old female, weighing 150 pounds, 5 foot 4 inches tall, moderately active, extra protein, 20% calorie deficit (calculated here).
It averages out to 160 g carb, 150 g protein and 46 g fat per day.
You will need to adjust portions to match your macros.
Monday
Daily Totals
Calories: 1686
148 P / 50 F / 161 C / 35 Fiber
Breakfast – Power Eggs
21.4 P / 18 F / 23 C / 8 Fiber
Snack
All-natural vanilla protein shake (1.5 scoops) mixed with water
2 cups red grapes
38 P / 6 F / 52 C / 4 Fiber
Lunch – Green salad with tuna
4 cups mixed greens salad mix, 4 oz. can albacore tuna in water, 1 tbsp light honey mustard dressing (make your own using 3 parts honey to one part dijon.)
A large apple
27.6 P / 4.5 F / 34 C / 6.6 Fiber
Snack
1 Luna Berry Greek Yogurt protein bar
15 P / 4.5 F / 19 C / 3 Fiber
Dinner – Eggplant Primavera (2 servings)
1 oz. dark chocolate
46.2 P / 20 F / 31 C / 12.6 Fiber
Tuesday
Daily Totals
Calories: 1649
149 P / 46.5 F / 158.5 C / 37.5 Fiber
Breakfast – Blueberry Oatmeal
1/4 cup (dry) steel cut oats cooked, 1 cup blueberries, 1/4 cup plain non-fat Greek yogurt.
11 P / 3 F / 37 C / 10 Fiber
Snack
12 dry roasted almonds with salt.
3 P / 7 F / 1.5 C / 1.5 Fiber
Lunch – Tilapia Lettuce Wraps
8 oz. cooked tilapia, Sautéed peppers and onion (1 cup each raw) w/ 1/2 teaspoon coconut oil, 3 large leafs of romaine lettuce, Dijon mustard.
48 P / 6.5 F / 17 C / 4 Fiber
Snack – Banana protein smoothie
1 medium frozen banana (3 oz), 1.5 scoops vanilla protein powder, 1-1.5 cups water.
37 P / 6 F / 20 C / 4 Fiber
Dinner – Roasted Veggie and Grilled Chicken Salad (see recipe) (2 servings)
1 teaspoon olive oil and 1 tablespoon balsamic vinegar as dressing
1 Skinny Cow ice cream sandwich
50 P / 24 F / 83 C / 18 Fiber
Wednesday
Daily Totals
Calories: 1681
150 P / 49 F / 160 C / 35.4 Fiber
Breakfast – Spinach & Onion Omelet
3 large eggs, 2 cups spinach, 1 cup onion, Olive oil cooking spray, Salt & pepper.
1 medium orange
24 P / 15 F / 31 C / 8 Fiber
Snack
1 medium apple dipped in 1/2 cup plain nonfat Greek yogurt with .5 scoop vanilla protein powder mixed in.
24 P / 1 F / 25 C / 4 Fiber
Lunch
3.5 oz. smoked salmon, 10 brown rice crackers.
Blueberry Protein Smoothie – 1/2 cup frozen blueberries, 1.5 scoops vanilla protein powder, 1/2-1 cup water.
55 P / 12 F / 28 C / 5 Fiber
Snack
1 large banana (6 ounces)
2 P / 0 F / 29 C / 4 Fiber
Dinner – Grilled Chicken with Almond Alfredo (1 servings)
6 dried figs
45 P / 21 F / 46.8 C / 14.4 Fiber
Thursday
Daily Totals
Calories: 1686
153 P / 46 F / 165 C / 22 Fiber
Breakfast – Cinnamon & Raisin Oatmeal
1/4 cup (dry) steel cut oats cooked, 1 tsp cinnamon, 1/4 cup raisins, 1/4 cup plain non-fat Greek yogurt.
12 P / 3 F / 54 C / 7 Fiber
Snack
Luna Bar – Berry Greek Yogurt Protein
15 P / 4.5 F / 19 C / 3 Fiber
Lunch – Tuna and Kale Salad
4 oz. of canned tuna (drained), 3 cups baby kale, Tossed with 1 teaspoon olive oil, 1/8 cup grated Parmesan cheese.
36.4 P / 11 F / 16 C / 4 Fiber
Snack – Banana Protein Smoothie
1 medium banana (3 ounces), 1 scoops vanilla protein powder, 1.5 cups water.
39 P / 1 F / 23 C / 2 Fiber
Dinner – Low Carb Turkey Burgers (2 burgers)
1/2 cup non-fat frozen yogurt
50.5 P / 26 F / 53.4 C / 6 Fiber
Friday
Daily Totals
Calories: 1711
151 P / 51 F / 162 C / 50 Fiber
Breakfast – Power Eggs
2 kiwi fruits
23.1 P / 18 F / 34 C / 13 Fiber
Snack – Protein Smoothie
Vanilla whey protein shake (1 scoop) with 1 cup water, 4 ounces pineapple.
25 P / 2 F / 16 C / 3.3 Fiber
Lunch – Chicken Burrito
4 oz. grilled chicken breast, 1/2 avocado, 2 cups baby spinach, 3 tablespoons salsa, Large whole wheat tortilla.
43.2 P / 23.4 F / 33 C / 13 Fiber
Snack
Large banana
1.5 P / 0 F / 27.6 C / 3.5 Fiber
Dinner – Chicken & Broccoli
5 oz “jerk seasoned” grilled chicken breast, 1 medium baked sweet potato. 3 cups steamed broccoli
Homemade fruit sorbet- 1/2 cup frozen blueberries, 1/2 cup frozen blackberries, 2 teaspoon honey, add water till smooth (blended with a high-speed blender)
57.3 P / 7 F / 50 C / 17 Fiber
Power eggs: An excellent high-protein breakfast.
2088 calorie meal plan (men)
This meal plan is based on the following: a 41-year-old male, weighing 170 pounds, 5 foot 10 inches tall, moderately active, extra protein, with a 20% calorie deficit.
It works out to around 225 g carbs, 140 g protein and 70 g fat per day.
It must be adjusted to suit your individual macro targets.
Monday
Daily Totals
Calories: 2,114
165 P / 63 F / 221.8 C / 41.4 Fiber
Breakfast – Power Eggs
1 large orange
23.6 P / 18 F / 46.2 C / 13.4 Fiber
Snack
All-natural vanilla protein shake (2 scoops) with 2 cups almond milk
2 cup red grapes
39 P / 7.5 F / 43 C / 1.3 Fiber
Lunch – Green salad with tuna
4 cups mixed greens salad mix, 4 oz. can albacore tuna in water, 1 tbsp light honey mustard dressing (make your own using 3 parts honey to one part dijon.).
A large apple
27.6 P / 4.5 F / 34 C / 6.6 Fiber
Snack – Banana Peanut Butter Smoothie
Large banana, 1 tablespoon of peanut butter, 1 scoop vanilla protein powder, 1-2 cups water.
Nature Valley granola bar
27 P / 15 F / 60.6 C / 5.5 Fiber
Dinner – Eggplant Primavera (2 servings)
1 oz. dark chocolate
10 large strawberries
47.2 P / 18.6 F / 38 C / 14.6 Fiber
Tuesday
Daily Totals
Calories: 2109
169 P / 61.5 F / 220 C / 46 Fiber
Breakfast- Blueberry Oatmeal
1/2 cup (dry) steel cut oats cooked, 1 scoop vanilla protein powder, 1/2 cup blueberries, 1/4 cup plain non-fat Greek yogurt.
31 P / 6 F / 58 C / 12 Fiber
Snack
22 dry roasted almonds with salt
3 dried apricots
7 P / 15 F / 13 C / 5 Fiber
Lunch – Tilapia Lettuce Wraps
8 oz. cooked tilapia, Sautéed peppers and onion (1 cup each raw) w/ 1/2 teaspoon coconut oil, 3 large leaves of romaine lettuce, Dijon mustard.
1 large apple
49 P / 6.5 F / 41 C / 9 Fiber
Snack – Peanut butter banana protein smoothie
1 medium frozen banana, 1 tablespoon peanut butter, 1.5 scoops vanilla protein powder, 1-1.5 cups water.
32 P / 10 F / 25 C / 4 Fiber
Dinner – Roasted Veggie and Grilled Chicken Salad (2 servings),
1 teaspoon olive oil and 1 tablespoon balsamic vinegar as dressing.
1 Skinny Cow ice cream sandwich
50 P / 24 F / 83 C / 18 Fiber
Wednesday
Daily Totals
Calories: 2051
175.5 P / 53.5 F / 217 C / 32.2 Fiber
Breakfast – Spinach & Onion Omelet
3 large eggs, 2 cups spinach, 1 cup onion, 1/4 teaspoon olive oil, Salt & pepper.
2 strips crispy bacon
1 medium orange
27.9 P / 23.7 F / 24.4 C / 6 Fiber
Snack
1 large apple-dipped in-1/2 cup vanilla nonfat Greek yogurt with 1 scoop vanilla protein powder mixed in.
28.6 P / 1.4 F / 39.8 C / 5.9 Fiber
Lunch – Smoked Salmon on Brown Rice Crackers
4 oz. smoked salmon, 1 cup brown rice crackers.
Blueberry Protein Smoothie – 1/2 cup frozen blueberries, 1/2 cup nonfat Greek yogurt, 1 tablespoon honey, 2 scoops vanilla protein powder, 1/2-1 cup water.
72.5 P / 7 F / 78.6 C / 3.8 Fiber
Snack
1 large banana
1.5 P / .4 F / 27.6 C / 3.5 Fiber
Dinner – Grilled Chicken with Almond Alfredo (1 serving)
6 dried figs
45 P / 21 F / 46.8 C / 14.4 Fiber
Thursday
Daily Totals
Calories: 2039
166.3 P / 55.4 F / 219 C / 35 Fiber
Breakfast – Cinnamon & Raisin Oatmeal
1/2 cup (dry) steel cut oats cooked, 1 scoop vanilla protein powder, 1 tsp cinnamon, 1/4 cup raisins, 1/4 cup plain non-fat Greek yogurt.
34 P / 6 F / 77.6 C / 9.3 Fiber
Snack
Apple Pie Larabar
1 medium orange
5.3 P / 10 F / 33.5 C / 8 Fiber
Lunch – Tuna and Kale Salad
4 oz. of canned tuna (drained), 3 cups baby kale, Tossed with 1 teaspoon olive oil, 1/8 cup grated parmesan cheese.
36.4 P / 11 F / 16 C / 4 Fiber
Snack – Banana Protein Smoothie
1 medium banana, 2 scoops vanilla protein powder, 2 cups water.
39.7 P / 2.4 F / 27.9 C / 3.4 Fiber
Dinner – Low Carb Turkey Burgers (2 burgers)
3/4 cup nonfat frozen yogurt
50.5 P / 26 F / 64.4 C / 6 Fiber
Friday
Daily Totals
Calories: 2,107
169 P / 59 F / 225 C / 54.8 Fiber
Breakfast – Power Eggs
2 kiwi fruits
23.1 P / 18 F / 34 C / 13 Fiber
Snack
All-natural vanilla protein shake (2 scoops) with 2 cups water
2 cups red grapes
36 P / 3 F / 54 C / 1.3 Fiber
Lunch – Chicken Burrito
4 oz. grilled chicken breast, 1/2 avocado, 2 cups baby spinach, 3 tablespoons salsa, Large whole wheat tortilla.
A large apple
44.2 P / 24.4 F / 59.3 C / 18 Fiber
Snack
Large banana
1.5 P / .4 F / 27.6 C / 3.5 Fiber
Dinner – Chicken & Broccoli
6 oz “jerk seasoned” grilled chicken breast, 1 medium baked sweet potato, 1/2 tablespoon of butter, 3 cups steamed broccoli
Homemade fruit sorbet – 1/2 cup frozen blueberries, 1/2 cup frozen blackberries, 2 teaspoon honey, add water till smooth (blended with a high-speed blender).
64.3 P / 13.4 F / 50 C / 17 Fiber
How do I get more macro meal plans?
- Our Macro Solution program includes an additional 10 days of meal plans in it.
- Clients who sign up for personal macros coaching gain access to our database of hundreds of meal plans.
Recipes used in these meal plans
- Power Eggs
- Eggplant Primavera
- Chicken and Veggie Salad
- Grilled Chicken with Almond Alfredo
- Low-carb Turkey Burgers
How To Plan A Macro Diet?
Before delving into how to plan a macro diet plan schedule we must first understand what macros are and how they affect our bodies. Macros aka macronutrients (not to be confused with micronutrients), are molecules that we all need in large amounts to survive. The three main macronutrients that we all concentrate on and count are carbohydrates, protein, and fats.
They work as follows:
- Carbohydrates are the body’s primary source of energy. Once consumed, they are broken down and turned into glucose that the body and organs use to fuel their daily function.
- Proteins are known as a bodybuilding block for the body, but they do more than this. This macronutrient is responsible for building organs and bones, regulating metabolism, and maintaining a neutral environment preventing inflammation, which often leads to illnesses.
- Fats – Contrary to what many believe, not all fats are bad for you. Good fats give your body energy, support cell growth, act as a protective layer around your organs, keep you warm, and help your body absorb some nutrients and produce vital hormones, among many other functions.
An important fact to note is that while the macro diet plan pays attention to your macronutrient consumption, it does not mean that micronutrients are out of the picture and should not be consumed. Remember that a micronutrient deficiency often leads to impaired immune and visual function, poor physical, and cognitive development as well as increased risk for anemia and mortality.
Micronutrients aka vitamins and minerals – other than vitamin D – are easily found in food sources such as fruits, vegetables, legumes, whole grains, and lean sources of protein, along with healthy fats, such as nuts and olive oil.
How To Count Macros For The Macro Diet Plan?
Now that you know and understand how these nutrients affect your body, here is how to plan a macro diet:
- Understand How Much Macros You Need To Consume And In What Ratio
The national dietary recommendations suggest that you should consume your macronutrient in the following ratio:
- 45 to 60% carbohydrate
- 20 to 35% fats
- 10 to 35% protein
Keep in mind these are recommendations for the general population; you can change up the percentage depending on what diet you want to follow. For example, someone following a high protein diet may choose to eat in the following rations 25 %carbohydrate, 35% fat and 40% protein. It all depends on your individual preference.
- Determine What Your Calorie Intake Is Per Day, Then Calculate How Much You Need To Consume To Lose Weight
Calculating your calories at this point helps you understand how much energy you burn in a day. People who live sedentary lives burn less than those who are always moving around but to determine the exact numbers for your macro diet plan, it is better to get the exact number (9):
Here is how to manually calculate your calorie expenditure:
For women: (10 x weight in kg) + (6.25 x height in cm) – (5 x age) – 161
For men: (10 x weight in kg) + (6.25 x height in cm) – (5 x age) + 5
Once you have this number, proceed to multiply it with the figures below, all determined by your lifestyle:
- Sedentary: x 1.2
- Lightly active: x 1.375
- Moderately active: x 1.55
- Very active: x 1.725
- Extra active (working out twice or more per day): x 1.9 – This option is usually left for athletes
To lose weight, it is suggested that you should consume 10 to 15 percent below what you’re burning every day – the final number.
If this sounds too complicated, you can use a calorie counting app to help you determine how many calories you consume a day. From here, you can cut the recommended 500 to 1000 calories a day to help you create a calorie deficit.