INSTRUCTIONS

I created this worksheet to make it easier for me to calculate my macros when swapping food. Bear in mind that before you sw

MACROS tab:
This is the tab where all the calculations are done. The table requires you to select “food” from the drop menu and then enter
the drop menu.

Nutrition Facts tab:

This tab is for you to add nutrition facts about food (how much protein, carbs, fat, etc). Since it would be pretty much impossib

Meal titles:
This tab is just for you to be able to customize the name of the meals in case you want to.

NOTES:
There is a hidden table on the MACROS tab (B column) that I use for calculations. If you want to do modifications (ex. add more

The workbook is password protected. I don’t mind if you do your own adjustments, but I’m aware that many people don’t feel
you feel pretty confident to do adjustments then go ahead (password is “password”, easy enough uh? =))
 ADJUST QUANTITY TO HAVE DESIRED CALS PER DAY
Select meal Select food Qty (grs)? Calories Protein
MEAL 1 Butternut squash 450 203 5
MEAL 1 White Onion 150 60 2
MEAL 1 Turkey Bacon (Aldi) 100 179 14
MEAL 1 Eggs 50 72 7
MEAL 1 Egg whites 100 52 11
MEAL 2 Venison 100 158 30
MEAL 2 White Onion 100 40 1
MEAL 2 Mushroom 100 22 3
MEAL 2 Zucchini 600 102 7
MEAL 2 Olive Oil 10 88 0
MEAL 3 Broccoli Slaw 550 160 11
MEAL 3 Chicken breast 130 143 30
MEAL 3 Almonds 10 58 2
SNACK Dark unsweetened Cocoa po 20 40 4
SNACK Cashews 12 66 2
SNACK FD whey 24 90 19
PRE-WK FD whey 24 90 19
POST-WK FD whey 24 90 19
MEAL 2 Fat free sour cream 50 33 2
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
TOTAL 1531 147
S PER DAY
Fat Carbs Calories
0 54 1745
0 14
11 0
5 1 MACROS
0 1
3 0
0 9
0 3
2 19
10 0
0 33
2 0 Protein
5 2 43.98% 42.56%
2 12 Fat
5 4
1 2
Carbs
1 2 13.46%
1 2
0 5
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
47 152
Protein
Fat
Carbs
 Food Qty Calories Protein Fat Carbs
1 1 1 1 1
Almonds 100 576 21 49 22
Apple 100 52 0.3 0.2 14
Avocado 100 160 2 15 9
Beets 100 43 1.6 0.2 10
Blueberries 100 57 0.7 0.3 14
Broccoli 100 34 2.8 0.4 7
Broccoli Slaw 100 29 2 0 6
Butternut squash 100 45 1 0.1 12
Cabbage 100 25 1.3 0.1 6
Carrot 100 41 0.9 0.2 10
Cashews 100 553 18 44 30
Chia seeds 100 486 17 31 42
Chicken breast 100 110 23 1.2 0
Coconut oil 100 862 0 100 0
Dark unsweetened Cocoa powder 5 10 1 0.5 3
Egg whites 100 52 11 0.2 0.7
Eggs 100 143 13 10 1
Fat free sour cream 100 66.7 3.3 0 10
FD whey 24 90 19 1 2
Greek nonfat yougurt 100 59 11 0 4
Green beans 100 31 1.8 0.1 7
Ground chia 100 490 16 31 44
Ground flax seed 100 534 18 42 29
Ground Turkey (93%) 112 149 22 8 0
Kabocha squash 100 215 13 4 32
Lentils 100 116 9 0.4 20
Lettuce 100 15 1.4 0.2 2.9
Lilys Chocolate Chips 14 50 1 4.5 9
Mushroom 100 22 3.1 0.3 3.3
Oat bran 100 246 17 7 66
Olive Oil 100 884 0 100 0
Pink salmon 100 152 25 5 0
Rice cake 9 35 0.7 0.3 7
Rolled oats 100 379 13 7 69
Shrimp 100 99 24 0.3 0.2
Sunflower seed 100 584 21 51 20
Sweet potato 100 86 1.6 0.1 20
Tomato 100 18 0.9 0.2 3.9
Turkey Bacon (Aldi) 14 25 2 1.5 0
Turkey breast 100 104 17 2 4
Turnip 100 28 0.9 0.1 6
Venison 100 158 30 3.2 0
Wheat bran 100 246 17 7 66
White Onion 100 40 1.1 0.1 9
Zucchini 100 17 1.2 0.3 3.1
 MEALS

MEAL 1
MEAL 2
MEAL 3
MEAL 4
MEAL 5
SNACK
PRE-WK
POST-WK