5 Day Macro Dieting Meal Plan

Explainer

The macros listed look like this:

21.4 P / 18 F / 23 C / 8 Fiber

This means:

21.4 grams of protein, 18 grams of fat, 23 grams of net carbs, and 8 grams of fiber.

Net carbs are total carbohydrate grams minus indigestible fiber. It’s a more accurate way of counting macros.

Don’t have time to prep and cook?

Factor meals are the best option for macro counting.

Choose their Calorie Smart meals (they are all around 500-550 calories, with a high protein component). They also have Protein Plus meals.

Monday

Daily Totals
Calories: 1686
148 P / 50 F / 161 C / 35 Fiber

Breakfast – Power Eggs (see recipe)
21.4 P / 18 F / 23 C / 8 Fiber

Snack
All-natural vanilla protein shake (1.5 scoops) mixed with water
2 cups red grapes
38 P / 6 F / 52 C / 4 Fiber

Lunch – Green salad with tuna
4 cups mixed greens salad mix, 4 oz. can albacore tuna in water, 1 tbsp light honey mustard dressing (make your own using 3 parts honey to one part dijon.)
A large apple
27.6 P / 4.5 F / 34 C / 6.6 Fiber

Snack
1 Luna Berry Greek Yogurt protein bar
15 P / 4.5 F / 19 C / 3 Fiber

Dinner – Eggplant Primavera (see recipe) (2 servings)
1 oz. dark chocolate
46.2 P / 20 F / 31 C / 12.6 Fiber

Tuesday

Daily Totals
Calories: 1649
149 P / 46.5 F / 158.5 C / 37.5 Fiber

Breakfast – Blueberry Oatmeal
1/4 cup (dry) steel cut oats cooked, 1 cup blueberries, 1/4 cup plain non-fat Greek yogurt.
11 P / 3 F / 37 C / 10 Fiber

Snack
12 dry roasted almonds with salt.
3 P / 7 F / 1.5 C / 1.5 Fiber

Lunch – Tilapia 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.
48 P / 6.5 F / 17 C / 4 Fiber

Snack – Banana protein smoothie
1 medium frozen banana (3 oz), 1.5 scoops vanilla protein powder, 1-1.5 cups water.
37 P / 6 F / 20 C / 4 Fiber

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
50 P / 24 F / 83 C / 18 Fiber

Wednesday

Daily Totals
Calories: 1681
150 P / 49 F / 160 C / 35.4 Fiber

Breakfast – Spinach & Onion Omelet
3 large eggs, 2 cups spinach, 1 cup onion, Olive oil cooking spray, Salt & pepper.
1 medium orange
24 P / 15 F / 31 C / 8 Fiber

Snack
1 medium apple dipped in 1/2 cup plain nonfat Greek yogurt with .5 scoop vanilla protein powder mixed in.
24 P / 1 F / 25 C / 4 Fiber

Lunch
3.5 oz. smoked salmon, 10 brown rice crackers.
Blueberry Protein Smoothie – 1/2 cup frozen blueberries, 1.5 scoops vanilla protein powder, 1/2-1 cup water.
55 P / 12 F / 28 C / 5 Fiber

Snack
1 large banana (6 ounces)
2 P / 0 F / 29 C / 4 Fiber

Dinner – Grilled Chicken with Almond Alfredo (see recipe) (1 servings)
6 dried figs
45 P / 21 F / 46.8 C / 14.4 Fiber

Thursday

Daily Totals
Calories: 1686
153 P / 46 F / 165 C / 22 Fiber

Breakfast – Cinnamon & Raisin Oatmeal
1/4 cup (dry) steel cut oats cooked, 1 tsp cinnamon, 1/4 cup raisins, 1/4 cup plain non-fat Greek yogurt.
12 P / 3 F / 54 C / 7 Fiber

Snack
Luna Bar – Berry Greek Yogurt Protein
15 P / 4.5 F / 19 C / 3 Fiber

Lunch – Tuna 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.
36.4 P / 11 F / 16 C / 4 Fiber

Snack – Banana Protein Smoothie
1 medium banana (3 ounces), 1 scoops vanilla protein powder, 1.5 cups water.
39 P / 1 F / 23 C / 2 Fiber

Dinner – Low Carb Turkey Burgers (see recipe) (2 burgers)
1/2 cup non-fat frozen yogurt
50.5 P / 26 F / 53.4 C / 6 Fiber

Friday

Daily Totals
Calories: 1711
151 P / 51 F / 162 C / 50 Fiber

Breakfast – Power Eggs (see recipe)
2 kiwi fruits
23.1 P / 18 F / 34 C / 13 Fiber

Snack – Protein Smoothie
Vanilla whey protein shake (1 scoop) with 1 cup water, 4 ounces pineapple.
25 P / 2 F / 16 C / 3.3 Fiber

Lunch – Chicken Burrito
4 oz. grilled chicken breast, 1/2 avocado, 2 cups baby spinach, 3 tablespoons salsa, Large whole wheat tortilla.
43.2 P / 23.4 F / 33 C / 13 Fiber

Snack
Large banana
1.5 P / 0 F / 27.6 C / 3.5 Fiber

Dinner – Chicken & Broccoli
5 oz “jerk seasoned” grilled chicken breast, 1 medium baked sweet potato. 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)
57.3 P / 7 F / 50 C / 17 Fiber

Monday

Daily Totals
Calories: 2,114
165 P / 63 F / 221.8 C / 41.4 Fiber

Breakfast – Power Eggs (see recipe)
1 large orange
23.6 P / 18 F / 46.2 C / 13.4 Fiber

Snack
All-natural vanilla protein shake (2 scoops) with 2 cups almond milk
2 cup red grapes
39 P / 7.5 F / 43 C / 1.3 Fiber

Lunch – Green salad with tuna
4 cups mixed greens salad mix, 4 oz. can albacore tuna in water, 1 tbsp light honey mustard dressing (make your own using 3 parts honey to one part dijon.).
A large apple
27.6 P / 4.5 F / 34 C / 6.6 Fiber

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
27 P / 15 F / 60.6 C / 5.5 Fiber

Dinner – Eggplant Primavera (see recipe) (2 servings)
1 oz. dark chocolate
10 large strawberries
47.2 P / 18.6 F / 38 C / 14.6 Fiber

Tuesday

Daily Totals
Calories: 2109
169 P / 61.5 F / 220 C / 46 Fiber

Breakfast- Blueberry Oatmeal
1/2 cup (dry) steel cut oats cooked, 1 scoop vanilla protein powder, 1/2 cup blueberries, 1/4 cup plain non-fat Greek yogurt.
31 P / 6 F / 58 C / 12 Fiber

Snack
22 dry roasted almonds with salt
3 dried apricots
7 P / 15 F / 13 C / 5 Fiber

Lunch – Tilapia Lettuce Wraps
8 oz. cooked tilapia, Sautéed peppers and onion (1 cup each raw) w/ 1/2 teaspoon coconut oil, 3 large leaves of romaine lettuce, Dijon mustard.
1 large apple
49 P / 6.5 F / 41 C / 9 Fiber

Snack – Peanut butter banana protein smoothie
1 medium frozen banana, 1 tablespoon peanut butter, 1.5 scoops vanilla protein powder, 1-1.5 cups water.
32 P / 10 F / 25 C / 4 Fiber

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
50 P / 24 F / 83 C / 18 Fiber

Wednesday

Daily Totals
Calories: 2051
175.5 P / 53.5 F / 217 C / 32.2 Fiber

Breakfast – Spinach & 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
27.9 P / 23.7 F / 24.4 C / 6 Fiber

Snack
1 large apple-dipped in-1/2 cup vanilla nonfat Greek yogurt with 1 scoop vanilla protein powder mixed in.
28.6 P / 1.4 F / 39.8 C / 5.9 Fiber

Lunch – Smoked 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.
72.5 P / 7 F / 78.6 C / 3.8 Fiber

Snack
1 large banana
1.5 P / .4 F / 27.6 C / 3.5 Fiber

Dinner – Grilled Chicken with Almond Alfredo (see recipe) (1 serving)
6 dried figs
45 P / 21 F / 46.8 C / 14.4 Fiber

Thursday

Daily Totals
Calories: 2039
166.3 P / 55.4 F / 219 C / 35 Fiber

Breakfast – Cinnamon & 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.
34 P / 6 F / 77.6 C / 9.3 Fiber

Snack
Apple Pie Larabar
1 medium orange
5.3 P / 10 F / 33.5 C / 8 Fiber

Lunch – Tuna 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.
36.4 P / 11 F / 16 C / 4 Fiber

Snack – Banana Protein Smoothie
1 medium banana, 2 scoops vanilla protein powder, 2 cups water.
39.7 P / 2.4 F / 27.9 C / 3.4 Fiber

Dinner – Low Carb Turkey Burgers (see recipe) (2 burgers)
3/4 cup nonfat frozen yogurt
50.5 P / 26 F / 64.4 C / 6 Fiber

Friday

Daily Totals
Calories: 2,107
169 P / 59 F / 225 C / 54.8 Fiber

Breakfast – Power Eggs (see recipe)
2 kiwi fruits
23.1 P / 18 F / 34 C / 13 Fiber

Snack
All-natural vanilla protein shake (2 scoops) with 2 cups water
2 cups red grapes
36 P / 3 F / 54 C / 1.3 Fiber

Lunch – Chicken Burrito
4 oz. grilled chicken breast, 1/2 avocado, 2 cups baby spinach, 3 tablespoons salsa, Large whole wheat tortilla.
A large apple
44.2 P / 24.4 F / 59.3 C / 18 Fiber

Snack
Large banana
1.5 P / .4 F / 27.6 C / 3.5 Fiber

Dinner – Chicken & Broccoli
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).
64.3 P / 13.4 F / 50 C / 17 Fiber

Meats

• 1 can of albacore tuna (or other white fish)
• 26 ounces of chicken breast
• 2 strips bacon (buy a pound and freeze in 2 strip portions) (man’s plan)
• 4 oz package of smoked salmon
• 8 oz ground turkey (92% lean)
• 8 oz of tilapia (fresh or frozen)

Dairy

• 7 large eggs
• 16 oz Greek yogurt
• ½ gallon of plain unsweetened almond milk (men’s plan)
• 8 oz Parmesan cheese

Produce

• 1 yellow squash
• 2 lbs mini sweet peppers (use in place of all peppers)
• 1 bunch of Lacinato kale
• 16 oz. frozen wild blueberries
• 2 avocados
• 3 yellow Onions
• 1 bag mixed green salad mix
• 1 eggplant
• 2 heads of Broccoli
• 2 cups white mushrooms
• 1 small head of Romaine lettuce
• 2 medium sweet potatoes
• 1 small fresh beet
• 1 cucumber
• 1 head of garlic
• 1 bag of baby kale mix or baby kale spinach mix blend (can be used for all kale and spinach)
• 1 bag baby spinach
• A bag of shredded red cabbage or 1 small head
• 1 small spaghetti squash
• 2 medium and 1 large orange
• 2 lbs Red seedless grapes
• 3 large apples
• 2 medium and 3 large bananas
• 8 oz fresh strawberries
• 2 kiwi fruits
• 8 oz frozen blackberries
• 1 lb dry roasted almonds
• 8 oz raw almonds
• 8 oz package of dried figs
• 8 oz package of raisins
• 1 can pineapple (women’s plan)

Condiments/spices/seasonings

• Virgin coconut oil
• Garlic salt
• Salt
• Black pepper
• A jar of pasta sauce
• Olive oil
• Honey
• Dijon mustard
• Balsamic vinegar
• Thyme
• Salsa
• Cinnamon
• Vanilla extract

Miscellaneous

• 2 lbs all-natural sugar-free vanilla protein powder (18 protein grams per scoop) (men’s plan)
• 2 lbs vanilla low carb protein powder 25 grams per scoop (women’s plan)
• A jar of all-natural peanut butter
• 1 Nature Valley granola bar (men’s plan)
• 2 Luna Bars (protein) (women’s plan)
• 1 small bar of dark chocolate (72% cacao or greater)
• 1 cup steel-cut oats
• 1 package of brown rice crackers
• 8 oz of frozen yogurt
• 1 Larabar (men’s plan)
• 1 package of large whole-wheat tortillas
• 1 box of Skinny Cow ice cream sandwiches