Making A Meal Plan - “If It Fits Your Macros”

Step 1: Gaining/Losing/Maintaining?
Our first step is straight forward: we need to figure out how many calories we need to
take in so that we can accomplish our goals. Use a calorie counter online (google “calorie
counter calculator”, there’s tons of options) to determine your caloric needs. If your goal is to
gain weight, add 500 calories. If your goal is to lose weight, subtract 500. If you’re trying to
maintain, keep it the same.

Fill in the blank:​ My caloric needs are _​2656​_ calories per day.

Example: Hewett needs 2800 calories to maintain, but he needs to trim down for summer, so he
subtracts 500 to get 2300 calories per day.

Step 2: Determine your protein needs.

You’ll need between 25-40% of your calories to come from protein, the harder you train,
the more you need. Multiply your calorie needs by .25-.40 (whatever percent you choose) and
then divide that number by 4. This is the number of grams you want per day.

Do the math:​ (Calories) x (% protein) / 4 = __​232​___ grams of protein per day

Example: 2300 x .4 / 4 = 230g of protein per day.

Step 3: Determine your carbohydrate needs.

The more active you are, the more carbs you need. Swimmer or distance runner? At
least 40% of your calories should be carbs. Relatively inactive? Maybe 20-30%. Multiply your
total calories by your carbohydrate percentages, then divide by 4 again to determine your grams
of carbs per day.

Do the math: ​(Calories) x (% carbs) / 4 = ___​166​__ grams of carbs per day

Example for somewhat active Hewett: 2300 x .30 / 4 = 173g of carbs

Step 4: How much fat?

Whatever is left after the protein and carbs is your fats. Subtract your protein calories
and your carb calories from your total calories and then divide by 9.

Do the math:​ Calories - (protein calories) - (carb calories) / 9 = __​118​__ g of fat per day.

Example: 2300 calories - (2300 x .4) - (2300 x .30) / 9 = 76g of fat

Step 5: Put them all together
Every day we (I) should be shooting for 230g protein, 173g carbs, 76g fat.

Every day I should be eating 232g of protein, 166g of carbs, and 118g of fat

Step 6: Make a plan

Make a 5 day meal plan (Monday through Friday) where you come as close as possible
to meeting your macronutrient goals while eating 3 meals a day plus at least 1 snack. You may
include 1 protein shake a day, but otherwise try to fit your macronutrient goals by eating actual
food. Have some variety in what you eat from day to day, it helps with sticking to your meal
plan unless you have uncommon discipline or uncommon cooking skills. While you can hit your
goals by eating Pop-Tarts, chicken breasts, and olive oil, it’s contrary to the spirit of the
assignment, so let’s have an attempt to eat like a health conscious human.
You need to be specific about the foods to be eaten as well as the amount to be eaten.
For example: there’s a significant difference between “chicken breast” and “8oz baked chicken
breast” or “1 bottle Coke” and “20oz Orange Vanilla Coke” (gross).
At the end of each day, include the total number of grams of protein, carbs, and fats as
well as the total calories. You can find the nutritional value of just about anything by googling
the food item + nutrition facts, ex: “blueberry nutrition facts” lets me know that 1c of blueberries
has 84 calories, 1g protein, 21g carbs, 3g fiber.

Example:
Monday
Breakfast - 8 oz Greek Yogurt, 2 oz blueberries
Snack - 40g protein shake, 4 oz pretzels
Lunch - 8 oz baked chicken breast, 6 oz brown rice
Dinner - 12 oz grilled salmon, 6 oz sweet potato, 6 oz roasted brussel sprouts

Step 7 (Extra Credit): Make a shopping list!

Make a precise shopping list of everything you would need to buy at the store on Sunday
in order to have the necessary food in your refrigerator to follow your meal plan for the week.
Again, be specific about the amount of food you’re buying. Example: “Chicken” vs “8 chicken
breasts”

DUE DATES:
● Monday’s complete plan is due on Google Classroom before Monday, 4/22
○ Worth 25 points
● The whole week is due on Google Classroom before Monday, 4/29
○ Worth 75 points
MONDAY

Every day I should be eating 232g of protein, 166g of carbs, and 118g of fat

Breakfast: 1cup of Chobani greek yogurt (22g P, 9g carbs, 0g fat)

50g oz Kind Peanut Granola (10g protein, 29g carbs, 6g fat)
1/2cup %2 milk (5g protein, 8g carbs, 3g fat)

37g protein, 46g carbs, 9g fat

Lunch: Fried Rice: 1cup cooked rice (4g protein, 45g carbs, 1g fat)
3 eggs (21g protein, 2g carbs, 15g fat)
4 banquet sausages (9g protein, 3g carbs, 21g fat)

34g protein, 50g carbs, 22g fat

Dinner:
3 cups 2% milk (30g protein, 48g carbs, 15g fat)
7oz roasted Chicken Breast (62g protein, 0g carbs, 8g fat)
Sandwitch roll (4g protein, 26g carbs, 3g fat)
Lettuce tomato onion
2tbsp Mayonase (0g protein, 1g carbs, 20g fat)

96g protein, 75g carbs, 46g fat

161g protein, 70g carbs, 87g fat

Snacks:
Protein shake (24g protein, 3g carbohydrates, 1g fat)
1 cup of Chobani greek yogurt (22g P, 9g carbs, 0g fat)
Celery & 2tbsp peanut butter (8g protein, 6g carbs, 16g fat)

Remaining nutrients to fill: 65g protein, -5g carbohydrates, 41g fat