![]() KEEP IN MIND! NEVER eat below your BMR calories every day or you’ll put your body into STARVATION MODE! (YIKES!) When it functions properly your body will get rid of any excess fat.Īs always, eating healthy by balancing your macros should be paired with 30-60 mins of exercise daily and proper supplementation (read more at the end of this blog). Check out my favorite 20 workout routine for weight loss and muscle gain here.įirst, you need to calculate your BMR (Basal Metabolic Rate) this is basically the number of calories you’d burn if you never got out of bed i.e. This is a way of balanced eating that ensures your body can function properly. ![]() This isn’t a temporary diet that will make you “lose weight fast” like other diets proclaim. The thing with the macro diet is it is designed to be a lifestyle and an easy one at that! The most common and effective ratio to balance your macros is 40% carbs, 30% protein, and 30% fat. Excess nutrients lead to increased body fat and other health issues. Since “macro” means large, macronutrients are the nutrients that your body needs in large quantities.Įach macronutrient provides calories in specific amounts:īy balancing the number of macronutrients you give your body you’re able to give it everything it needs to function without overloading one part. Nutrients are what your body needs for growth, metabolism, and all normal bodily functions. Macronutrients are the nutrients your body needs to provide calories or energy. New to Counting Macros? Start with my Ultimate Guide To Counting Macros or How To Start The Macro Diet – A Quick Guide before diving in. To give you an idea, I typically spend about $25 – $50 a week on groceries depending on what meat I’m buying. So don’t worry about starting another meal plan that will cost you an arm and a leg just to send you back through the McDonalds drive-thru again. I’m in college and value quick affordable meals for me and my family. It’s full of everyday meals you’d normally eat just in properly balanced proportions to help you achieve your goals.Īnd you can get it all at Walmart (or whatever local grocer you choose). So this meal plan is a simple macro-based meal plan with no crazy ingredients. I don’t have time to shop at Whole Foods and Trader Joes just for one (really expensive) obscure ingredient to try for a recipe I might not even like. If you’re just starting out there are loads of guides out there with great recipes.īut I’m sure you know that a lot of them have super weird ingredients (or a lot of ingredients) that make it hard to get started. I’ve been using the macro meal plan strategy for the past few years and I’ve loved it! As an Amazon Affiliate, I earn from qualifying purchases. Step 4: As soon as your chicken is cooked through, layer all ingredients in whatever order you see fit.This post may contain affiliate links and I may earn a small commission when you click on the links at no additional cost to you. Step 3: Slice the red onion, tomato and, avocado and get them ready for action. Step 2: Lightly toast your whole grain bread to your preferred toastiness… (Toasting the bread removes the chances of a soggy sandwich!). When ready to cook, place under a medium heat grill and allow to cook through! Step 1: First of all! Flatten your chicken breast and then marinate it in the olive oil and all spices for as long as possible (up to one hour). ![]() Lunch Avocado Spice Chicken Sandwich Calories and Macros Step 6: Stir in 2/3 of the fruit mix and then serve in a bowl with the remaining fruit mix on top! Step 5: Bring the oats off the hob and stir in the remaining honey. Step 4: Stir the oats, the protein powder, and a pinch of salt into the milk and allow to simmer until the oats have creamed up nicely (add water if necessary to bring to desired consistency). Step 3: In another pan, place the milk and bring to a simmer. ![]() Step 2: Place on the hob over a medium heat and bring to heat for about 10 minutes allowing the fruit to get tender. Step 1: Peel and roughly chop the apple and pear into bite-size cubes and place in a saucepan with a tablespoon of cold water and half the honey. Breakfast Apple and Pear Power Porridge Calories and MacrosĤ tbsp Greek Yogurt (whole milk) Instructions Here is an example 3,000 calorie meal plan: By following a meal plan similar to this, you can expect to meet the acceptable breakdown of macronutrients needed for your goals, as well as optimal health. ![]() Spaced out over 5 meals (3 main meals and 2 snacks) this micronutrient-loaded meal plan aims to create the calorie surplus necessary in promoting weight gain. What Does a 3,000 Calorie Diet Look Like? ![]()
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