Everything successfull starts with a PLAN.

When you plan your meals ahead of time it is much easier to ensure that balanced meals are made. Strategically planning macros throughout the day, in a balanced way, keeps blood sugar levels steady, which keeps energy steady.  Insulin spikes are prevented, and metabolism can remain high and healthy fat loss in check.

Not only that, but you are not left with strange macro combinations that are hard to eat at the end of the day like 60g of protein and 15g which sounds like a whole lot of chicken and a spoon of oil, not very appealing.  


To have a starting point is key and why I suggest dividing macros evenly across the number of meals you have in a day. This could be 3-6 depending on how you structure your day and what your macros are like.

Yes, we can manipulate this further and have more carbs around training or larger meals at the beginning of the day to provide more energy and prevent slow motility around sleep. This is where customization comes in. What is your work/sleep schedule? When does your energy slow? When do your cravings come?


Divide each macronutrient by number of meals:

   Total Daily Macros: 130P.200C.75F

    130P / 4 meals = 33G

     200C / 4 meals = 50G

     75F / 4 meals = 19G

This gives you a target per meal to hit. When trying to accomplish something large, having smaller goals to mark off along the way makes things a lot less daunting. This ensures meals are balanced, blood sugar is stabilized and meals are not hard to hit with strange combinations at the end of the night as mentioned earlier.


Once more advance, yes this can be manipulated, it can become a fun game of Tetris, completing a puzzle. But if you are struggling to hit your numbers I strongly suggest keeping things simple.


Now that you have your targets per meal, go into your app and Pre-Log your meals. Again, here is where PLANNING comes into play.


1.PROTEIN: Meats, Fish, Dairy, Protein Powders/Bars

Add proteins in first as this is the hardest to hit macro when starting and should be the focus of the meal.

(*Notice, I added in an extra meal – to fit a protein bar so accommodating carbs and fats accordingly.)


2.CARBS: Veggies, Fruits, Grains, Breads, Treats

Fill in carbs next.

Consider your “favorites” or “fun” foods, make sure to include these. Moderation vs restriction is one of the reasons macro counting is sustainable.

Balance in micronutrients of veggies and fruits.

Think complex carbs and fiber for satiety.

3.FATS: Nuts, Oils, Condiments

Lastly add in fats where needed.

This is last because it is the smallest portion of the meal. Also, depending on what protein and carbs chosen, many already have fat in them, so the additional fat needed is relatively small.


Adjust as needed.

Notice I did leave some macros (proteins and carbs) as I was going through. Why, because some carb dominant foods contain proteins as well and some protein dominant foods contain fats so this allows for some fluctuation as I am adding. No matter what though, there is always a need to go in and play around and ADJUST to get the macros to fit. 

Perfection is not the goal but consistency. Shooting to be within 5-10 g with protein and carbs and a within 5g of fat. 

want more tips

If you are totally new to macros, check out my post HERE for the breakdown. 

Wondering if you are weighing and logging correctly? Check out my post on weighing RAW v COOKED HERE

Looking for more 1-on-1 help, reach out today for Coaching and let’s get started on reaching your goals. 

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