Example Macronutrient Meal Plan
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ScribdTranslationsExample Macronutrient Meal Plan
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ScribdTranslationsThis is just AN EXAMPLE of how to fill out a diet for ME
TASTE FOOD with the assigned MACROS.
In this case, I am giving an EXAMPLE for a person.
that have been assigned to him/her:
130 g
Everything that is calculated in this menu is with the brands.
of foods that I consume, you must calculate it with the
foods that you consume.
I insist THIS IS JUST AN EXAMPLE
Remember that the CHAMPION BODIES program
asks you to respect 3 protocols:
2 servings of fruit a day (1 serving is
equal to 100 grams)**
2. 3 servings of vegetables a day (1 serving is
equal to 100 grams)**
3. 25 gr–55 gr defibrillation per day (you will find it
in fruit, vegetables, legumes, grains, and tubers)
Fruits and vegetables ARE COUNTED AS PART
OF THE MACROS
Once you have fulfilled these 3 protocols, you can
consume the rest of your macronutrients in food
What else do you like, this way you will never feel low.
dietary regime.
It's not about eating non-nutritious foods all day long, it
try to give yourself your likes whenever you want, without
no remorse. 70% nutritious foods and 30%
less nutritious foods: that is the rule to follow.
Let's say that this person decides to distribute their macros into 4.
meals. This would be the menu for this person EXAMPLE
with the assigned macros:
In meal #1, it is decided to eat the following:
150 grams of banana
150 grams of fresh strawberries
Macros: Proteina 3.2 gr / Carbohidratos
46.2 g
In the food #2 it is decided to eat it.
next
2 sandwiches
4 slices of Oroweat bread
150 grams of Chicken Breast
195 grams of refried beans
56 grams of Mozzarella Cheese
Macros: Proteina 77.8 gr / Carbohidratos
100 g / Fats 25.6 g
In the food #3, it is decided to eat it.
next:
150 grams of meat
Black Pulp
130 grams of rice
White stew
255 grams of Broccoli
Stew
100 grams of
avocado
41.5 g
49 g / Fats 18 g
In food #4 it is decided to eat it.
next:
1 bag of 50 grams of
RUFFLES snacks
Half a gallon of ice cream
Holland Oreo (132 grams)
Macros: Proteína 6.9 gr / Carbohidratos
64.5 g
ATTENTION: If you had to INCREASE to 160 grams of PROTEIN per day, you would only have to
eat 150 grams of extra chicken from the menu I’ve given you.
If you had to REDUCE to 60 grams of FAT per day, you can decrease to 50 grams of
AVOCADO, this way you would consume 60 grams of fat per day.
If you had to INCREASE your CARBOHYDRATES, you only consume more fruit or more rice.
bread, tortilla, potato, etc. etc...
As you can see at the bottom, we have left ALMOST AT ZERO each
macronutrient, the ideal is not to exceed, nor to have more than +/- 2 grams of each
macronutrient.
You also have the option to track your macros WEEKLY, although it is a bit more
It is complex, it helps you a lot to be able to eat much more some days than others, here
I'll explain exactly how to do it:No text provided for translation.
We fulfill by consuming fruits, vegetables, and fiber, once the protocols are met, we
there were macros left to complete and we chose to indulge ourselves with the fried foods and ice cream without
some problem.
To see the AMOUNT OF FIBER consumed in the day simply CLICK on the " ¡ " that is
at the bottom right of your screen, next to the total calories, and the following will appear
screen
Here we can see that
39.94 was consumed
grams of fiber
during the day, which
it's a very amount
good.
The fiber comes
primordially from
the fruits and vegetables,
tubers and
legumes.
LIST OF FOODS RICH IN EACH MACRONUTRIENT
PROTEINS: meat, fish, chicken, tuna, salmon, egg, turkey. Etc. Etc....
fruits, vegetables, legumes, tubers, ice creams, fried foods, tamarinds, bread
[Link]....