examples of - your fitness path · shakeology - chocolate 1 scoop 1 17 17 2 154 almond milk -...

MACROS: A CHEAT SHEET MEALPLANS.YOURFITNESSPATH.COM

EXAMPLES OF CUSTOM MEAL PLANS

Many people like to see examples of meal plans I create for people and use

them as a basis for creating their own, so I thought it would be a good idea

to include some examples here.

On the following pages, you’ll find 4 meal plans we’ve made for men and

women—2 for women that wanted to maximize fat loss and 2 for men that

wanted to maximize muscle growth.

http://mealplans.yourfitnesspath.com/

PROTEIN CARBS FAT CALS

175 410 65 2926

24% 56% 20%

Height 70 Weight 175 BF% 7

LBM 163 BMR 1970 TDEE 2660

FOOD ServingSize Servings PROTEIN CARBS FAT CALS

Egg White 1 large egg 4 16 0 0 64

Egg, Large 1 egg 2 12 2 10 146

Bread (whole wheat, BrownBerry) 1 Slice 2 10 40 2 218

Oatmeal (old fashioned - dry) 1 cup 0.5 5 27 2.5 150.5

Berries (rasp, black, blue) 1 cup 1 1.1 21 0.5 92.9

Total Meal 1 44.1 90 15 671.4

Shakeology - Chocolate 1 scoop 1 17 17 2 154

Almond Milk - Unsweetened 1 cup 1 1 1 2.5 30.5

Jif Natural Peanut Butter 2 Tsbp 0.5 3.5 4 8 102

1st Phorm - Ignition 1 scoop 1 0 46 0 184

1st Phorm - Phormula 1 1 scoop 1 20 3 1 101

Optimum Nutrition Whey 1 scoop 1 24 3 1.5 121.5

Total Meal 2 65.5 74 15 693

0

Beans, kidney, black, etc 1 cup 1 13.4 37.1 1.5 215.5

Oatmeal (old fashioned - dry) 1 cup 1 10 54 5 301

Berries (rasp, black, blue) 1 cup 1 1.1 21 0.5 92.9

0

0

Total Meal 3 24.5 112.1 7 609.4

Chicken Breast 4 oz 1 26 0 1 113

Potato, sweet (baked in skin, no salt) 1 medium 1.5 3.45 35.4 0.3 158.1

Beans (snap, green) 1 cup 1 2.4 9.8 0.3 51.5

0

0

Total Meal 4 31.85 45.2 1.6 322.6

Quest Bar - CCCD 1 bar 1 20 2 8 160

Ghiradelli 60% Cacao 16 chips 1 1 8 6 90

Apple 1 medium 1 0.4 19.1 0.2 79.8

Uncle Bens - Ready Rice - Brown 1 cup 1 5 39 3 203

Bear Naked Fruit & Nutty 1/4 cup 1 3 20 6 146

Total Snacks 29.4 88.1 23.2 678.8


195.35 409.4 61.8 2975.2

175 410 65 2926

Workout Day

TARGETS

Meal Plan for Chris CoburnNotes

Based on the input you provided for a typical day, this may actually be less food, so let me know if you feel like we need to adjust. I would also encourage you toreview the Resource Guide's Recommended Food List for alternatives and substititions. Be sure to review the Serving Size and Servings column to ensure properamounts.Base

Macro-nutrient %

Please review all of the details on this page and send your questions to: [email protected]

MEAL

1Breakfast /

Pre-Workout

WORKOUT

2Post Workout

3Lunch

4Dinner

5Snack(s)

TOTALS

TARGETS


138 302 84 2517


LBM 123 BMR 1578 TDEE 2288


Pro JYM (Chocolate Cookie Crunch) 1 scoop 1 24 7 4 160

Oatmeal (Quaker oats old fashioned) 1 cup 0.5 5 27 2.5 150.5

Almond Milk - Unsweetened 1 cup 1 1 1 3 35

Apple 1 medium 0.5 0.2 9.55 0.1 39.9

0

0

Total Meal 1 30.2 44.55 9.6 385.4

Pro JYM (Vanilla) 1 scoop 0.5 12 2.5 1.5 71.5

Shakeology - Cafe Latte 1 scoop 1 16 18 2 154

1st Phorm - Ignition 1 scoop 1 0 46 0 184

Apple 1 medium 0.5 0.2 9.55 0.1 39.9

0

0

Total Meal 2 28.2 76.05 3.6 449.4

Turkey Breast (Oven Roasted) 2 oz 1 13 1 1 65

Avocado 1 Avocado 0.25 0.75 3.25 5.5 65.5

Bread (whole wheat, BrownBerry) 1 Slice 2 10 40 2 218

Cheese, Pepperjack (Fiesta Blend) 1 Slice 1 4 1 5 65

Lettuce (iceberg) 2 cups 0.25 0.25 0.8 0.05 4.65


Total Meal 3 41.4 83.15 15.05 633.65

Chicken Breast 4 oz 1 26 0 1 113

Broccoli Florets 1 cup 1 3.8 11.6 0.6 67

Potato, sweet (baked in skin, no salt) 1 medium 1 2.3 23.6 0.2 105.4

Strawberries, sliced 2 cups 0.5 1.1 12.7 0.5 59.7

Rice (brown or wild) 1 cup 0.5 2.5 22.4 0.9 107.7

0

Total Meal 4 35.7 70.3 3.2 452.8

Celery (raw) 1 cup 1 0.8 3.6 0.2 19.4

Jif Natural Peanut Butter 2 Tsbp 1 7 8 16 204

Carrots - Baby 3 oz 1 1 8 0 36

Almonds (raw) 1 oz (24 Whole) 1.5 9 9.15 21 261.6

0

0

Total Snacks 17.8 28.75 37.2 521


153.3 302.8 68.65 2442.25

138 302 84 2517

Workout Day

TARGETS

Meal Plan for Troy BornmanNotes

Hi Troy and welcome to the Your Fitness Path family. You'll likely notice that your protein intake will be lower than you are expecting and your carb intakehigher. I think your carb intake has been too low, especially post-workout. This should give you additional energy for your workouts and throughout theremainder of the day. If you can't get this many carbs in right away, slowly increase your intake over the course of time.


MEAL

1Breakfast

WORKOUT

2Post Workout

3Lunch

4Dinner

5Snack(s)

TOTALS

TARGETS


134 155 55 1650


LBM 110 BMR 1450 TDEE 1958

32% 38% 30%



Egg, Large 1 egg 2 12 2 10 146

Onion - Yellow 1 cup 0.25 0.25 1.75 2.25 28.25

Spinach 2 cups 0.5 0.9 1.1 0.1 8.9

Strawberries, sliced 2 cups 0.5 1.1 12.7 0.5 59.7

0

Total Meal 1 30.25 17.55 12.85 306.85

Fage Total 0% 1 cup 0.5 11.5 4.5 0 64

Bear Naked Fruit & Nutty 1/4 cup 1 3 20 6 146

0

0

Total Meal 2 14.5 24.5 6 210


Whey Protein 1 scoop 1 24 4 1 121


Jif Natural Peanut Butter 2 Tsbp 0.5 3.5 4 8 102

Apple 1 medium 1 0.4 19.1 0.2 79.8

0

Total Meal 3 45.9 45.1 13.7 487.3

Lean Ground Turkey 93/7 4 oz 1 22 0 8 160


Arugula 1/2 cup 4 1.2 2 0 12.8


Total Meal 4 39 48.9 9.8 439.8



0

Carrots - Baby 3 oz 1 1 8 0 36

Total Snacks 5 19.05 13 213.2


134.65 155.1 55.35 1657.15

134 155 55 1650

Workout Day

TARGETS

Meal Plan for Bree RichNotes

Hi Bree and welcome to the Your Fitness Path family. This may be more carbs that you are used to, so if we need to reverse diet up to this amount, just let meknow and I can give you some guidance. Please make sure that you review the Serving Size & Servings columns to ensure that you know how much of each itemto eat. Green leafy veggies, for the most part, are free!

Macro-nutrient %


MEAL

1Breakfast

2Mid-Morning

WORKOUT

3Lunch / Post

Workout

4Dinner

5Snack(s)

TOTALS

TARGETS


190 121 59 1775

Height 68 Weight 190 BF% 31.5

LBM 130 BMR 1646 TDEE 1975

43% 27% 30%




Egg, Large 1 egg 2 12 2 10 146


0

Total Meal 1 38 20 14.5 362.5

Chicken Breast 4 oz 1.5 39 0 1.5 169.5

Romaine Hearts 3 oz 1 1 3 0 16

Sargento Parmesan Cheese 2 tsp 1 2 0 1.5 21.5

Potato, sweet (baked in skin, no salt) 1 medium 1 2.3 23.6 0.2 105.4

Peppers, bell 1 cup 1 1.5 9 0.4 45.6

0

Total Meal 2 45.8 35.6 3.6 358

Lean Ground Turkey 93/7 4 oz 1.5 33 0 12 240

Uncle Bens - Ready Rice - Brown 1 cup 0.5 2.5 19.5 1.5 101.5

Romaine Hearts 3 oz 1 1 3 0 16


0

Total Meal 3 38.9 32.3 13.8 409

Beachbody Recover 1 scoop 1 20 10 1 129


MaraNatha Natural Almond Butter 2 tbsp 0.5 3 3.5 8.5 102.5

0

Cheese (cottage low fat, 1%) 4 oz 0.5 7 1.55 0.6 39.6

Total Post Workout 31 16.05 12.6 301.6



Fage Total 0% 1 cup 1 23 9 0 128

Berries (rasp, black, blue) 1 cup 0.5 0.55 10.5 0.25 46.45

Total Snacks 27.55 30.55 13.25 351.65


181.25 134.5 57.75 1782.75

190 121 59 1775

Workout Day

TARGETS

Meal Plan for Sarah GilbertNotes

Hi Sarah and welcome to the Your Fitness Path family. Your hectic schedule may make getting in enough calories difficult and for this reason, prepping ahead oftime is going to be critical. Please make sure that you review the Serving Size & Servings columns to ensure that you know how much of each item to eat. Greenleafy veggies, for the most part, are free!

Macro-nutrient %


MEAL

1Breakfast

2Lunch

3Dinner

WORKOUT

4Post Workout

5Snack(s)

TOTALS

TARGETS

MACROS: A CHEAT SHEET MEALPLANS.YOURFITNESSPATH.COM

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