Meal planner by macros professional#

Other advice, prep the meal the day before. I use Roughly 12 eggs, 1-1/2 cup veggies, 1/4-1/2 cup cheese. A standard frozen fillet will cook in 7ish min, add asparagus or other veggies, baby potatoes or cubed regular potatoes take about 20min to cook. Salmon (thaw portions during the day) heat oven to 425. Ground chicken-mega batch for tacos, freeze small or individual portions.īurgers-make meatballs-can freeze use w tomatoes/spaghetti sauce My go to is often a sheet pan meal: chicken thighs (less fussy, and reheat better than breast), veggies, sometimes small potatoes cut up. Vegetables: tomato sauce, assorted-but usually zucchini, mushrooms, peppers, onions Meats: chicken thighs, salmon, ground chicken, shrimp, burgers. I do all of my meal prep on my off day, or my first night back. It’s going to be impossible to tell you how long to prep & clean up take there is a ton of variation.īut, from a fellow shift worker:7 days on/7 days off. Potatoes have a lot of good vitamins and minerals. Remember to eat the carrots and the cruciforms. Simple pasta: 8 oz spaghetti + 2 cups sauceĤ slices 100% whole wheat bread (other types are fine but will give slightly different results on the macros) + 4 whole eggs (not just the whites this time - fry those bad boys/girls)Ģ cups chicken + veggies (again, not counting the veggies for nutritional purposes here, but you should eat carrots and cruciform veggies for a balanced diet)Ĩoz pasta + 1 cup sauce (maybe you should have saved a bit from yesterday when you used 2 cups… the damn jar is empty)Įat some oatmeal! I’m not a dietician, I’m just trying to help out. *not counting any nutrition from optional veggiesīurritos: tortillas, 1/2 can beans, 1/2 cup cheeseġ/2 can beans, 1 cup rice, 1 cup chicken (you should probably use spices, onions, garlic, or bullion, but I’m not counting that - maybe even tomato paste, but I digress)

Omelette: 8 egg whites + the other half can of black beans + 1 Tbsp olive oil + whatever veggies you want to put inĭaily Value (DV): 1770 Calories (C), 137 Protein (P), 94.5 Fat (F), 119 Carbs (Carb) This was a fun thought exercise and I’m not a professional, but here’s day 1-3:Ģ quesadillas: 2 tortillas, half a can of beans divided between the two tortillas, 0.75 cups shredded cheese on eachġ cup chicken + vegetables (carrots, broccoli, + whatever you like)

Meal planner by macros professional#

I am however a professional chef with experience in clean eating/meal prep services. All in all, lean meats, mixing vegies in with your carbs, and low fat sauces are your friend. Also, also, grace goes a long way in sticking to a diet. I say that to remind OP and everyone else reading that 1919 is not the goal, but the minimum. Assuming 1919 calories is the 600 calorie deficit, you can still allow yourself some wiggle room right up until 2500. Each meal (remember, 4 total) should resemble at least 35g protein, 14g fat, 53g carbs, 500 calories. As for calories, your minimums are only a difference of 100 calories, so don't sweat the small stuff. And a premium membership, which I highly recommend, will allow you to modify your macro budget. An app like LoseIt! will split your meals into 4: breakfast, lunch, snacks, dinner. Honestly, the simplest way outside of hiring a registered dietician is to do the leg work (pun intended) yourself. Something that I can leave to cook on its own for the most part would be good, so as to allow me to cook all three meals, whilst eating one of them, all at the same time.

Meaning I cook my breakfast, lunch, and dinner all at the same time everyday, take one of them to work, and eat the other two when appropriate. In addition to being able to cook ahead of time, all at once. I'm looking for something that will prevent me from getting STUCK on planning what to eat, as I am now, be relatively cheap, preferably around or less than $25 a week, if at all possible, as well as take 30 minutes or less to both prepare and cook. I'm also a beginner cook, so I know next to nothing about cooking. I've been going to the gym for a while, but I'm trying to start a diet to help achieve my body tone goal, and I have a very restrictive work schedule, the Dupont 12hr roating work shift Schedule, leaving me with two hours if that to do what I want after going to the gym after or before work.