Meal Planning

5 Day Macro Dieting Meal Plan

By Ted KallmyerUpdated February 11, 2024

Here are two full macro-based meal plans – each with 5 days of meals.

The first is targeted to women, with a 1650 daily calorie target that sits at around 40% carb, 35% protein, 25% fat macro ratio.

The second is targeted to men, with a 2080 daily calorie target sitting at around 43% carb, 27% protein, 25% fat macro ratio.

How to use a macro-based meal plan
1650 calorie meal plan (women)
Don’t have time to prep and cook?
2088 calorie meal plan (men)
How do I get more macro meal plans?
Recipes used in these meal plans
FAQ: Isn’t 1650 calories too high?
FAQ: I can’t keep my macros exact
FAQ: Can you eat over 1800 calories and still lose weight?
Shopping List (both plans)

How to use a macro-based meal plan

Counting macros is a very effective but highly individualized way of losing fat (and improving physique).

Therefore all meal plans must be adjusted to suit you. These meal plans are focused on ‘healthier’ foods, but the macro philosophy is highly flexible.

This meal plan was developed using our macro diet calculator.

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.

🔥 Where to get your groceries?

Use Thrive Market – often cheaper, and usually the best quality foods and brands.

1650 calorie meal plan (women)

This macro meal plan is based on the following: 41-year-old female, weighing 150 pounds, 5 foot 4 inches tall, moderately active, extra protein, 20% calorie deficit (calculated here).

It averages out to 160 g carb, 150 g protein and 46 g fat per day.

You will need to adjust portions to match your 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

Download the 1650 calorie macro meal plan + recipes as a PDF.

Power eggs: An excellent high-protein breakfast.

2088 calorie meal plan (men)

This meal plan is based on the following: a 41-year-old male, weighing 170 pounds, 5 foot 10 inches tall, moderately active, extra protein, with a 20% calorie deficit.

It works out to around 225 g carbs, 140 g protein and 70 g fat per day.

It must be adjusted to suit your individual macro targets (calculate these here).

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

How do I get more macro meal plans?

Recipes used in these meal plans

FAQ: Isn’t 1650 calories too high?

After successfully coaching many hundreds of clients – one things stands out: most people are not eating enough when dieting.

Restrictive dieting can lead you down a cycle of lower metabolism. Macro dieting is about fueling your metabolism and workouts, and reminding your body to burn energy – not conserve energy.

FAQ: I can’t keep my macros exact

Relax. It’s important to be flexible when planning out your meal plans.

If you strive to meet your exact macros each day, you’ll either eat the exact same thing every day or you’ll stress yourself out!

The macro diet is about being FLEXIBLE. If you eat fewer carbs and more fat, or more protein and fewer carbs it’s OK.

When counting macros, aim to be within + or – 5 grams of your target macro amounts.

If your calorie levels are a little higher or lower on a particular day, that’s okay too. If you stress out about hitting each macro exactly, you’ll get frustrated.

You might end up eating some strange foods at the end of the day just to satisfy your macros.

Tracking macros isn’t an exact science but just an estimation of what your body needs.

FAQ: Can you eat over 1800 calories and still lose weight?

Yes, remember that the macro diet considers your TDEE (Total Daily Energy Expenditure).

If your weight loss adjusted TDEE is 1800 calories or more – you will still lose weight. That’s because your daily calories supply less energy than your body needs to maintain.

You’ll notice the meal plans seem like quite a bit of food.

This is mainly due to eliminating calorie-dense processed foods, refined grains, and refined sugars.

Eliminating most of these foods allows you to eat much more, so you are seldom hungry.

Shopping List (both plans)

Here’s a shopping list to help you if you want to try the meal plan. You’ll have to adjust some of the quantities based on your macros.

It contains everything needed for all 5 days.  While both plans are based on the same foods, there are a few differences between the men’s and women’s plans (noted).

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

Resources used

  • Calorieking.com and MyFitnessPal were used to establish macro amounts for each food item.
  • The nutritional info. for MRM All Natural Whey Protein was used where it says vanilla protein powder.
  • The Brown Rice Crackers were the Trader Joe’s brand.

Healthy Eater

By Ted Kallmyer (ISSA-certified nutrition coach)

I help people drop unwanted pounds without sacrificing their favorite meals or battling hunger.

Get nutrition assessment or explore 1-on-1 coaching.

View article sources

Sources

    Wing, R. R., Jeffery, R. W., Burton, L. R., Thorson, C., Nissinoff, K. S., & Baxter, J. E. (1996). Food provision vs structured meal plans in the behavioral treatment of obesity. International journal of obesity and related metabolic disorders: journal of the International Association for the Study of Obesity, 20(1), 56-62. Study link
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