Updated on October 15th, 2022
When you search for the right meal plan for you, many factors come into play. And looking at them from a glance can give the impression that such a task is unattainable. But with a proper plan and the right knowledge, you can prepare and determine which meal plan works best for you. And one handy way to accomplish this is with macro meal planning.
Not many understand the concept of macro meal planning, and it’s why many find it hard to meet their dietary goals. But the idea is much simpler than you may believe, and here, we’ll touch the angles and suggest an ideal meal plan generated based on macros.
Features of Macro Meal Planning
A macro meal plan generator works by the concept of macro meal planning, which analyses meal plans based on the three main macronutrients. The macro planning idea depends heavily on proteins, carbohydrates, and fats as the foundation of every meal plan and insists every meal should contain a determined amount of these foods. By default, proteins contain four grams of calories, while fats and carbs contain nine grams. And the macro meal planning concept points that knowing these numbers is the most important step to tracing how well your body develops, even after you’ve gotten the calorie value right.
The macro meal planning generator takes these numbers and other factors (gender, age, weight and height, allergies, diet, etc.) to determine how best you should eat. By the plan, you can decide how much protein you need, how much carbs to avoid, or how much your serving portions should entail. And it gives you these numbers in a one-way breakdown, so you can use it as a template for as long as you want the meal plan to last.
The macro meal plan is also designed around the concept that every macro diet must contain a minimum of one team protein per pound of bodyweight. And when dealing with obese people, an estimate of lean body mass is used instead. The idea is that proteins are most important as they help build the body to the desired shape, regardless of the diet goals. And with this parameter, the macro meal plan can be fashioned to suit any preference; weight loss, bodybuilding, muscle toning, etc.
The macro meal plan is primarily designed to ensure you get sufficient amounts of macronutrients and permits all foods for the program. But it also insists you stick to whole, nutrient-dense foods, so a healthy eating lifestyle is maintained. A few cheat meals are allowed now and then, but the key is to stick mainly to fresh produce and unprocessed options.
Benefits of Macro Meal Planning
With the macro meal planning technique, you can easily plan the right amount of macronutrients your body takes. This advantage is helpful for weight loss objectives and is why many who live on macro meal plans boast up to four pounds shed in a week. The macro meal plan also recognizes the importance of proteins in every diet and helps you get enough of it. This way, you can shed fat while building lean muscle that can be toned to whatever form you prefer.
The macro meal plan also helps you count calories by determining how much you should get from such macro foods. As such, you can adapt it for your healthy dietary lifestyle and even employ it for portion control. Plus, you’ll groom your body to absorb other nutrients, release hormones, properly regulate blood sugar and improve brain function. It also determines how much food you eat daily, and as such, can be handy for portion control and controlling cravings.
The meal plan generator also covers your allergies and sensitivities, allowing you to eat the best kinds of foods for yourself without worry. It also understands that you can’t fully stay off comfort foods and makes provisions for such needs, so you can stay on track without missing out. And it provides options for any age or weight class and considers your dietary preferences (keto, paleo, Mediterranean, vegan, etc.).
You can generate a macro meal plan with details concerning your fitness goals and eating lifestyle. But ensure to run it by your doctor before using it. They’ll help you confirm if your needs have been fully met and determine if you’re physically prepared for the sun on such a diet.
Here’s a typical example of a macro meal plan to understand how these generators work. It’s planned at 1500 calories for a regular dieter and comprises 40% protein, 40% fat, and 20% carbs.
Meal Plan
Day 1
Download Here: Day 1 Meal Plan
Morning- Toast, eggs, and fruits
Afternoon- Chicken Salad
- Chicken (four oz.)
- Feta cheese (one oz.)
- Croutons
- Lettuce
- Cucumber
- Tomato
- Dressing (two tablespoons)
- Jello (sugar-free)
Snack- Protein Pudding
- Protein powder (one scoop)
- Almond milk (one cup)
- Pudding mix (sugar-free; one tablespoon)
- Xantham gum (quarter teaspoon)
Evening- Ground Beef and Rice
- Ground beef (four oz.; 93%)
- White rice (half cup)
- Riced cauliflower (85g)
- Peaches (one cup)
- Mushrooms (three oz.)
Day 2
Download Here: Day 2 Meal Plan
Morning- Oatmeal, Eggs, and Fruit
- Dry oats (1/3 cup)
- One egg
- Egg whites (one cup)
- Cheese (one oz.)
- Blueberries (half cup)
Afternoon- Chicken Wrap and Fruit
- Chicken breasts (four oz.)
- One tortilla
- Cucumber
- Lettuce
- Tomato
- Light mayonnaise
- One apple
Snack- Protein Pudding
- Vanilla protein powder (one scoop)
- Greek yogurt, plain and nonfat (2/3 cup)
- Peanut butter (one tablespoon)
- Syrup, sugar-free
Evening- Spaghetti Noodles
- Capitalized zucchini (250g)
- Ground beef, 93% (four oz.)
- Spaghetti sauce (half cup)
- One dinner roll
Day 3
Download Here: Day 3 Meal Plan
Morning- Oatmeal, Eggs, and Fruit
- Dry oats (1/3 cup)
- Greek yogurt, nonfat (2/3 cup)
- Egg whites (half cup)
- Raspberries (one cup)
- Maple syrup, sugar-free
Afternoon- Chicken Salad
- Chicken (four oz.)
- Feta cheese (half oz.)
- Turkey bacon (three slices)
- Black beans (half cup)
- Tomato
- Lettuce
- Dressing (two tablespoons)
Snack- Protein Shake
- Vanilla protein powder(one scoop)
- Almond milk (one cup)
- Frozen strawberries (170g)
Evening- Hamburger and Sweet Potato Fries
- Beef patty, 93% (four oz.)
- Cheese (one oz.)
- Broccoli (four oz.)
- Sweet potato (100g)
- One hamburger bun
- Tomato
- Lettuce
Day 4
Download Here: Day 4 Meal Plan
Morning- Kodiak Pancakes with Banana and Peanut Butter
- Kodiak mix (half cup)
- Peanut butter(the tablespoons)
- Egg whites (three tablespoons)
- One banana
- Syrup, sugar-free
Afternoon- Chicken Sandwich
- Chicken (four oz.)
- Two bread slices
- Blueberries (half cup)
- One carrot, medium
- Tomato
- Lettuce
Snack- Protein Pudding
- Vanilla protein powder (one scoop)
- Greek yogurt, nonfat (2/3 cup)
- Almond milk (half cup)
- Pudding mix sugar-free (one tablespoon)
Evening- Steak and Vegetables
- Petite sirloin steak (four oz.)
- Broccoli (four oz.)
- Mushrooms (three oz.)
- Riced cauliflower (85g)
Day 5
Download Here: Day 5 Meal Plan
Morning- Sweet Potato Pancakes
- Kodiak mix (half cup)
- Sweet potatoes (100g)
- Greek yogurt, nonfat (2/3 cup)
- One egg, large
- Syrup, sugar-free
Afternoon- Tuna Wrap
- One canned tuna (five oz.)
- One tortilla
- Turkey bacon (three slices)
- Cheese (one oz.)
- One carrot
- Lettuce
- Light mayonnaise (one tablespoon)
Snack- Protein Shake
- Protein powder (one scoop)
- Almond milk (one cup)
- Blueberries (one cup)
Evening- Chicken Teriyaki
- Chicken (four oz.)
- Broccoli (four oz.)
- Teriyaki sauce (one tablespoon)
- Olive oil (one tablespoon)
- One onion, medium
- Cooked rice (half cup)
Day 6
Download Here: Day 6 Meal Plan
Morning- Scrambled Eggs, Toast and Fruit
- Egg whites (one cup)
- One bread slice
- One egg, large
- One banana
- Mushrooms (three oz.)
Afternoon- Chicken Salad and Strawberries
- Chicken (five oz.)
- Strawberries (170g)
- Turkey bacon (one slice)
- Tomato
- Cucumber
- Lettuce
- Dressing (one tablespoon)
Snack- Protein Pudding and Popcorn
- Protein powder (one scoop)
- Popcorn (three cups)
- Almond milk (one cup)
- Xantham gum (quarter teaspoon)
Evening- Pizza and Fruit
- Greek yogurt pizza crust (two slices)
- Turkey sausage (four oz.)
- Pepperoni (five slices)
- Mozzarella (one oz.)
- Spaghetti sauce (half cup)
- One apple
Day 7
Download Here: Day 7 Meal Plan
Morning- Pancakes and Eggs
- Dry, rolled oats (1/3 cup)
- Egg whites (1/3 cup)
- Cottage cheese, fat-free (1/3 cup)
- Two eggs
- Blueberries (one cup)
- Syrup, sugar-free
Afternoon- Turkey Wrap
- Deli turkey (four oz.)
- One tortilla
- Avocado (30g)
- Cheese (one oz.)
- Strawberries (one cup)
Snack- Protein Yogurt Pudding
- Protein powder (one scoop)
- Greek yogurt, nonfat (2/3 cup)
- Pudding mix, sugar-free (one tablespoon)
Evening- Beef and Broccoli
- Sirloin steak (four oz.)
- Broccoli (one cup)
- Cooked rice (half cup)
- Soy sauce (one tablespoon)
- Pineapple (half cup)
Conclusion
Generating a meal plan based on macros is easier than you realize. All it needs are a few general factors about your physical and dietary needs, and a handy schedule will be created for you. And the macro meal plan helps you keep track of your macronutrients, ensuring your fitness goals are met while sticking to the recommended calories.
