If you have followed my for very long, you probably are aware that I have been counting Macros to hit my goals in the gym and kitchen. Not only have I seen great results, but my relationship around ALL food has changed dramatically. I am no longer restricting bread, rice and a ton of other foods that I truly enjoy. For me, learning how to eat all food groups in a controlled way has really benefited my mental and physical health. I wanted to share my Macro Meal Plan along with how I make my meals work for my whole family.
Since you count macros, do you eat whatever you want?
Macros can be a tricky term because some people judge it as you can eat whatever you want as long as it fits in your macros. For me, that’s not the case. I’m still eating clean and am not one that is incorporating cookies and pizza on daily basis just because it “fits into my macros.” Eating clean is still very important to me. As you will see in my meal plan below, the majority of my/our meals are clean and developed around whole foods. I am using more of the 80/20 rule, 80% of my meals are whole and clean, while 20% may be treats and other beloved foods.
Having a special coffee drink, a glass of bourbon and even a deli meat sandwich on occasion is very important to me. I usually find a way to incorporate those things into my meals a couple a times a week. By allowing myself to enjoy these things, I have found that is has completely tamed my cravings. Counting Macros may not be for everyone, but my mood and overall energy level has increased dramatically. And the best part, I AM HAPPY!
Macros and Family Meals
However, when counting Macros, it can be a little tricky trying to develop family meals based on my needs and theirs. Not only am I counting my macronutrients, but so is my husband, Joel, so that is a double whammy. Some people would have already thrown in the towel because it can be VERY hard in the beginning. However, I stuck it out and am finding a system that works to where I don’t have to create 50 different meals a day.
Below I am going to share my Macro Meal Plan along with how I tailor it for my family. It is getting easier every week and it is my hopes that this plan helps you in some way.
My Sampe Macro Meal Plan
Calories: 1532 Carbs: 138g Protein: 140g Fat: 47g
My daily macro breakdown is tailored for MY BODY! So this plan is created for my body type and goals. I am currently wanting to burn fat and gain lean muscle. Your macro breakdown will depend on a lot of different variables. Be sure to do your research before starting so you can meet your own goal.
- Option 1: 1 scoop of Whey protein with ½ cup of oats (measured dry)
- Option 2: 2 whole eggs 2 egg whites 2 slices of Ezekiel bread or Dave’s kill bread
- Option 1: 4 oz of cooked 99% ground turkey with ½ cup of jasmine rice (measured cooked) 4 oz of veggies
- Option 2: 4 oz of cooked chicken breast with 4 oz of sweet potatoes (weighed cooked) 4 oz of veggies
- Option 1: 1 scoop of Whey protein with 1 rice cake and a tablespoon of peanut butter
- Option 2: 1 scoop of Whey protein with ½ of avocado and 1 teaspoon of raw honey or 1 cup of strawberries
- Option 1: 4 oz of cooked grass-fed beef with ½ cup of Quinoa/brown (measured cooked) rice with 4 oz of veggies
- Option 2: 4 oz of cooked chicken breast with 4 oz of sweet potatoes (measured cooked) with 4 oz of veggies
Macro Meal Plan Prep?
Meal prep is so important when tracking macros. Starting each week prepared is key to success. Below is what I have prepped and planned for the week.
- Turkey Meatballs (For easy grab and go lunches)
- Chicken Breast (For an easy protein option)
- Chicken Feta Burgers
- Sour Grapes
- Protein Cookies
- Hard-boiled Eggs
- A big batch of sweet potatoes and brown rice. (This way I can add the carbs I need in an easy way to each one of my meals)
- I will slice and clean all the fruit and veggies for the week
Below are the actual recipes I plan to make during the week. I will simply tailor my above plan with the recipes below to met my macro calculations daily along with feeding my family in a healthy and delicious way. In addition, I will meal prep some Turkey Meatballs along with some Chicken Breast for easy lunch options during the week for me. I will use the same protein for the girls and dress their plate up with sauce, fruit and cheese to make it satisfying and yummy.
Lunch/ Main Dish Recipes
Beef Burrito Bowls
Spinach, Ground Taco Beef, brown rice, black beans, chopped tomatoes and onions, topped with Greek yogurt and salsa.
Side Dishes & Snacks
Treat Meal: Taco Cauliflower Crust Pizza
Pizza sauce, Ground Taco Beef, Mexican Blend cheese, chopped tomatoes, shredded lettuce, taco sauce.
Macro Meal Plan FYI
Just an FYI, I will tailor some of the recipes from above to fit in my macros, but for the most part, these are all the recipes I plan to use all week for my whole family. I usually eat 4- 5 times a day with 1 meal being a protein shake and drinking a TON of water. In addition, I will add different things to my meals throughout the day to meat my macro needs such as sweet potatoes, brown rice, etc.
For the girls, I will build their plates with the recipes I create along with adding apple sauce, cheese, fruit, rice or other chopped veggies I have on hand.