How to Meal Plan Using Macros

how to meal plan using macros

Meal planning around macros can help ensure you’re consuming enough proteins, carbs, and fats – or helping with weight loss if that’s your aim – all at the same time.

Be flexible! Don’t stress if your macros don’t line up exactly every day. Just go with it.


As a beginner in meal planning and tracking macros, it can take some practice before becoming proficient at it. The first step should be identifying how many grams of protein, fat and carbs you require per day in order to reach your goals, then use that information to tailor meals according to individual requirements.

Remember when trying to lose weight that it’s impossible to reach your target macros every single day. Instead, focus on making healthy choices most of the time; this means cutting back on high-calorie items such as fried foods, processed snacks, sugary beverages and sodas.

Food scales are essential when meal prepping; using them ensures accurate portion sizes. Volume measurements such as cups or spoons or eyeballing leave room for error and can lead to inconsistent results. Furthermore, these scales are inexpensive and user-friendly – most come equipped with built-in macro calculators for even easier calculation of macros.

As part of your meal planning routine, breakfast should be your starting point. Doing this will allow you to gain experience planning for macros while getting used to eating smaller meals throughout the day – once this becomes routine for you, move onto lunch and dinner planning.

One last piece of advice would be to forgo purchasing junk food at the store, as having it around can make you more tempted to eat it! Stick with healthy options from your meal template instead if you want successful meal planning!

Meal planning should include three meals and two snacks daily to keep your metabolism active and stave off feelings of hunger. Include healthy snacks like fruit, vegetables and lean proteins as this will provide your body with enough energy to perform at its best!


Meal planning using macros can help you shed weight, build muscle or maintain your current body composition – regardless of whether your goal is weight loss, muscle building or maintaining. It allows you to track all your calories, fats, carbs and proteins each day – there are even online calculators which can help determine your daily calorie needs and set goals for specific nutrients – while others find using a food scale for precise tracking more useful.

Once you know your macro targets, meal prepping should become part of your routine. Meal planning is one of the best ways to guarantee hitting your targets each day; especially important if you are new to macro dieting as it’s easy to overeat or undereat without planning.

Meal prepping is the act of cooking and preparing foods in advance (usually 3-7 days ahead) so they are available when you want them in your fridge – saving time, stress reduction and keeping you on track to your goals! It’s an efficient and convenient way to save both time and money!

Meal prep experts suggest trying to prepare at least four or five meals every week; you can start small by tackling two or three. Once you gain more comfort with meal prepping, gradually increase the number of meals prepared.

Remember to eat balanced meals! Each meal should include protein, carbs and fats – not forgetting fruits and veggies too!

There are various meal planning apps out there to assist with finding meals that fit within your macronutrients, so try out several to see which works best for you.

As a novice at macro counting, it may take some time to find your optimal target amounts and practice portioning foods in order to meet daily goals. Experimentation may also help find what works for your body best; make sure to monitor how it responds and make necessary changes as required.


Utilizing a macro meal plan is the perfect way to ensure you are eating enough protein and alleviates the headache of knowing what’s for dinner after a long day of work. No matter whether your goal is gaining muscle or maintaining current levels, using such plans will give your body what it needs for optimal growth and maintenance.

One advantage of macro meal plans is helping to cut out processed and junk foods, making it harder to fall off the wagon after an exhausting day and turn to unhealthy options like processed snacks or “trigger foods”. Cleaning out your pantry and clearing away these harmful treats will allow more space for healthy alternatives like lean meats, vegetables, whole grains, and low-fat dairy products.

Meal prep sites or apps offer many delicious recipes to choose from, but it’s essential to be wary of which ingredients they contain; some could contain too much sodium or added sugars, so make sure you review their nutrition information and macros prior to selecting any.

As with anything new, tracking macros can take some practice before becoming second nature and reaching your daily goals. But remember, tracking macros is not an exact science – there will be days when you don’t reach your macro goal – the key is making smart choices most of the time and adjusting as necessary.

Once you understand how meal prep apps and websites work, using their tools is simple to find food that fits into your macros. Just avoid eating highly processed or salty foods as this could throw off your macros and lead to inflammation and weight gain. Also remember that meal prep apps and websites are an easy way to save time when shopping by creating shopping lists automatically ordering all items on them for you!


Meal planning requires including enough calories from all three macronutrients (protein, carbohydrates and fat) in order to meet your goals. Protein helps build muscle; carbohydrates provide energy; while fat provides fullness. Planning can also help avoid overeating sweet or fatty foods which could result in weight gain or lack of energy.

Meal planning should start by using a food tracking app, like MyFitnessPal or Carb Tracker, to record all your meals and snacks into their system. From there, use your goals and preferences to develop a weekly meal plan designed to help reach those desired outcomes.

As a beginner to macro meal planning, an app can be especially helpful as a guide in selecting meals and snacks that meet your individual needs. Many even suggest recipes based on preferences and fitness goals!

Another approach for meal planning is creating a spreadsheet with columns for each day of the week and rows for meals and snacks, to keep in your phone for quick reference throughout the day.

Once your meal plan is in place, prepping food ahead of time can save both time and effort when cooking for dinner each night. Cutting vegetables ahead of time and portioning out proteins so they’re ready when needed also reduces stress while helping you reach your fitness goals more easily!

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