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5 Day Meal Plan with Macros

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 5 Day Meal Plan with Macros

Here are 5 days worth of meals for those starting a Macro Based Meal Program or for those already on one of our Meal Packages, but in need of some meal ideas.

Original Post by: Ted Kallmyer on www.healthyeater.com

Day One

Breakfast

Macros

  • Protein: 23.2 grams
  • Fat: 16.8 grams
  • Net Carbs: 46.2 grams
  • Fiber: 15.4 grams
Snack

  • All natural vanilla protein shake (2 scoops) with 2 cups almond milk
  • 2 cup red grapes
Macros

  • Protein: 39 grams
  • Fat: 7.5 grams
  • Net Carbs: 43 grams
  • Fiber: 1.3 grams
Lunch
Green Salad w/tuna

  • 4 cups mixed greens salad mix
  • 4 oz. can albacore tuna in water
  • 1 tablespoon light honey mustard dressing (Make your own using 3 parts honey to one part dijon.)

A large apple

Macros

  • Protein: 27.6 grams
  • Fat: 4.5 grams
  • Net Carbs: 34 grams
  • Fiber: 6.6 grams
Snack

Banana Peanut Butter Smoothie

  • Large banana
  • 1 tablespoon of peanut butter
  • 1 scoop vanilla protein powder
  • 1-2 cups water

Nature valley granola bar

Macros

  • Protein: 27 grams
  • Fat: 15 grams
  • Net Carbs: 60.6 grams
  • Fiber: 5.5 grams
Dinner

Macros

  • Protein: 47.2 grams
  • Fat: 18.6 grams
  • Net Carbs: 38 grams
  • Fiber: 14.6 grams
Daily Macro Totals:Calories: 2,104

  • Protein: 164 grams
  • Fat: 62.4 grams
  • Net Carbs: 221.8 grams
  • Fiber: 43.4 grams

Day 2

BreakfastBlueberry Oatmeal

  • 1/2 cup (dry) steel cut oats cooked
  • 1 scoops vanilla protein powder
  • 1/2 cup blueberries
  • 1/4 cup plain non-fat Greek yogurt
Macros

  • Protein:  31 grams
  • Fat: 6 grams
  • Net Carbs: 58 grams
  • Fiber: 12 grams
Snack22 dry roasted almonds with salt
3 unsulfured dried apricots
Macros

  • Protein:  7 grams
  • Fat: 15 grams
  • Net Carbs: 13 grams
  • Fiber: 5 grams
LunchTilapia Lettuce Wraps

  • 8 oz. cooked tilapia
  • Sautéed peppers and onion (1 cup each raw) w/ 1/2 teaspoon coconut oil
  • 3 large leafs of romaine lettuce
  • Dijon mustard

1 large apple

Macros

  • Protein: 49 grams
  • Fat: 6.5 Grams
  • Net Carbs: 41 grams
  • Fiber: 9 grams
SnackPeanut butter banana protein smoothie

  • 1 medium frozen banana
  • 1 tablespoon peanut butter
  • 1.5 scoops vanilla protein powder
  • 1-1.5 cups water
Macros

  • Protein: 32 grams
  • Fat: 10 Grams
  • Net Carbs: 25 grams
  • Fiber: 4 grams
Dinner

  • Roasted Veggie and Grilled Chicken Salad (see recipe) (2 servings)
  • 1 teaspoon olive oil and 1 tablespoon balsamic vinegar as dressing

1 Skinny Cow ice cream sandwich

Macros

  • Protein: 50 grams
  • Fat:  24 grams
  • Net Carbs: 83 grams
  • Fiber: 18 grams
Daily Macro Totals:Calories: 2109

  • Protein: 169 grams
  • Fat: 61.5 grams
  • Net Carbs:  220 grams
  • Fiber: 46 grams

Day Three

BreakfastSpinach & Onion Omelet

  • 3 large eggs
  • 2 cups spinach
  • 1 cup onion
  • 1/4 teaspoon olive oil
  • Salt & pepper

2 strips crispy bacon

1 medium orange

Macros

  • Protein: 27.9 grams
  • Fat: 23.7 grams
  • Net Carbs: 24.4 grams
  • Fiber: 6 grams
Snack1 large apple-dipped in-1/2 cup vanilla nonfat Greek yogurt with 1 scoop vanilla protein powder mixed in. Macros

  • Protein: 28.6 grams
  • Fat: 1.4 grams
  • Net Carbs: 39.8 grams
  • Fiber: 5.9 grams
LunchSmoked Salmon on Brown Rice Crackers

  • 4 oz. smoked salmon
  • 1 cup brown rice crackers

Blueberry Protein Smoothie

  • 1/2 cup frozen blueberries
  • 1/2 cup nonfat greek yogurt
  • 1 tablespoon honey
  • 2 scoops vanilla protein powder
  • 1/2-1 cup water
Macros

  • Protein: 72.5 grams
  • Fat: 7 Grams
  • Net Carbs: 78.6 grams
  • Fiber: 3.8 grams
Snack1 large banana Macros

  • Protein: 1.5 grams
  • Fat: .4 Grams
  • Net Carbs: 27.6 grams
  • Fiber: 3.5 grams
DinnerGrilled Chicken with Almond Alfredo (see recipe) (1 servings)6 dried figs Macros

  • Protein: 45 grams
  • Fat: 21 grams
  • Net Carbs: 46.8 grams
  • Fiber: 14.4 grams
Daily Macro Totals: Calories: 2051

  • Protein: 175.5 grams
  • Fat: 53.5 grams
  • Net Carbs: 217 grams
  • Fiber: 32.2 grams

Day Four

BreakfastCinnamon & Raisin Oatmeal

  • 1/2 cup (dry) steel cut oats cooked
  • 1 scoop vanilla protein powder
  • 1 tsp cinnamon
  • 1/4 cup raisins
  • 1/4 cup plain non-fat Greek yogurt
Macros

  • Protein: 34 grams
  • Fat: 6 grams
  • Net Carbs: 77.6 grams
  • Fiber:  9.3 grams
SnackApple Pie Larabar1 medium orange Macros

  • Protein:  5.3 grams
  • Fat:  10 grams
  • Net Carbs: 33.5 grams
  • Fiber: 8 grams
LunchTuna and Kale Salad

  • 4 oz. of canned tuna (drained)
  • 3 cups baby kale
  • Tossed with 1 teaspoon olive oil
  • 1/8 cup grated parmesan cheese
Macros

  • Protein:  36.4 grams
  • Fat:  11 grams
  • Net Carbs:  16 grams
  • Fiber:  4 grams
SnackBanana Protein Smoothie

  • 1 medium banana
  • 2 scoops vanilla protein powder
  • 2 cups water
Macros

  • Protein:  39.7 grams
  • Fat: 2.4 grams
  • Net Carbs:  27.9 grams
  • Fiber:  3.4 grams
Dinner

  • Low Carb Turkey Burgers (see recipe) (2 burgers)
  • 3/4 cup non-fat frozen yogurt
Macros

  • Protein: 50.5 grams
  • Fat: 26 grams
  • Net Carbs: 64.4 grams
  • Fiber:  6 grams
Daily Macro Totals: Calories: 2039

  • Protein:  166.3 grams
  • Fat: 55.4 grams
  • Net Carbs: 219 grams
  • Fiber:  35 grams

Day Five

Breakfast

Macros

  • Protein:  23.1 grams
  • Fat: 16.8 grams
  • Net Carbs: 34 grams
  • Fiber: 15 grams
Snack

  • All natural vanilla protein shake (2 scoops) with 2 cups water
  • 2 cups red grapes
Macros

  • Protein: 36 grams
  • Fat: 3 grams
  • Net Carbs: 54 grams
  • Fiber: 1.3 grams
LunchChicken Burrito

  • 4 oz. grilled chicken breast
  • 1/2 avocado
  • 2 cups baby spinach
  • 3 tablespoons salsa
  • Large whole wheat tortilla

A large apple

Macros

  • Protein: 44.2 grams
  • Fat: 24.4 grams
  • Net Carbs: 59.3 grams
  • Fiber: 18 grams
SnackLarge banana Macros

  • Protein: 1.5 grams
  • Fat: .4 grams
  • Net Carbs: 27.6 grams
  • Fiber: 3.5 grams
Dinner

  • 6 oz “jerk seasoned” grilled chicken breast
  • 1 medium baked sweet potato
  • 1/2 tablespoon of butter
  • 3 cups steamed broccoli

Homemade fruit sorbet

  • 1/2 cup frozen blueberries
  • 1/2 cup frozen blackberries
  • 2 teaspoon honey
  • Add water till smooth

(blended with a high speed blender)

Macros

  • Protein: 64.3 grams
  • Fat: 13.4 grams
  • Net Carbs: 50 grams
  • Fiber: 17 grams
Daily Macro Totals: Calories: 2,098

  • Protein:  169 grams
  • Fat: 58 grams
  • Net Carbs:  225 grams
  • Fiber:  56.8 grams

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