Meal planning and meal prepping can be combined with a flexible dieting approach to make hitting your macros accurately a much easier thing to accomplish – especially if you’re a beginner!
By planning out your meals in advance, and picking the items and portion sizes before you’re hungry, you can be certain that you’re eating exactly what you need to be in order to hit your target macro ranges. You can even pre-log what you’ve got prepared into your tracker days in advance by using the copy/paste function and pasting all the meals and items to multiple days at once on the calendar!
What all of this is going to do for you is make it much easier to adhere to the plan. Research shows that adherence is one of the biggest key indicators of whether or not a diet is going to end up being a success. After all, if you’re doing something you won’t be able to stick to – or even worse it’s something you could have stuck with but in missing the mark now you’re thinking that you’ve “messed up and failed…” it demoralizes you and turns you away, and you miss out on what could have been.
Planning out in advance a series of meals for your first few weeks with foods that you like, and maybe even preplanning a treat or two along the way, can really help you get a feel for macro counting. It’s almost like training wheels on a bike – there’s no shame in using a tool like this to help get you rolling, and once you’re confident enough to take those training wheels off and track on the fly like a macro counting pro, you’ll already have some good physical results under your (now smaller) belt!
How To Incorporate Macros Into Your Meal Planning
It’s pretty simple actually!
Step 1: Decide how many meals you’re going to have each day.
Step 2: Divide your target macros by the number of meals you want:
For example, if you have a protein target of 150g, and want to have 3 meals, you’ll be eating 50g of protein per meal!
Step 3: Pick a main protein source (lean meats, low-fat dairy, whey, etc.)
Step 4: Divide your fat and carb targets by the number of meals
Step 5: Pick carb and fat sources to complement the protein!
Since most foods that are primarily carb and fat sources will also have a little protein, you can be a little lower than the protein goal, in this example it was 50g/meal, so in this case, you might have around 40-45g coming from the protein source specifically.
There’s also carry-over with fats and carbs, so you’ll think about this the same way – it’s good to have items that are purely protein/fat/carbs as well you can sprinkle in to polish off the macros if you’re a type-A personality!
Macro Friendly (Meal Planning) Recipes
With flexible dieting, no food is off-limits BUT in order to reach your goals, you’ll need to make sure you hit your macro targets. This makes meal planning simple but also SUPER easy to be above/below a target if you don’t plan ahead.
To help, we’ve created over 300 easy, macro-friendly recipes and cookbooks for you to use! The best part is you can quickly and easily find meals based on their category and know how they will impact your macros because we’ve done all the math for you!
If you use Pinterest, make sure to follow Avatar Eats! We have TONS of delicious and easy dishes – even desserts that will satisfy any sweet tooth. If you are just starting on your macro tracking journey make sure to check it out and follow us on Facebook, Instagram, and Youtube for more weight loss tips!