4/23/2024 0 Comments Daily macro meal planner![]() You can connect with her at or on Instagram. Melissa Meier is a Sydney-based Accredited Practising Dietitian. Snacks – one piece of fruit and one small tub of yoghurt.Dinner – tofu stir fry made of 170 grams of tofu, two cups of cooked vegetables and one cup of cooked soba noodles.Lunch – eight wholegrain crispbreads served with a quarter of an avocado, skinless BBQ’d chicken and two cups of salad.Breakfast – one and a half cups of wholegrain cereal served with milk, a piece of fresh fruit and a latte.Snacks – two cups of air-popped popcorn, two pieces of fruit and one small tub of yoghurt. ![]() Dinner – small fillet of salmon served with salad made of one cup wholemeal couscous and vegetables.Lunch – two cups of salad made of lettuce, cucumber and tomato, served with one cup of chickpeas and a sprinkle of feta cheese, dressed in extra virgin olive oil and balsamic vinegar.Breakfast – two slices of wholegrain toast topped with half a cup of ricotta cheese and one sliced tomato.Phew - coffee makes it into the meal plans. Snacks – one piece of fruit, two cups of veggie sticks with hummus and a latte.Dinner – one cup of wholemeal pasta with a veggie-packed bolognese sauce made with lean beef mince and a sprinkle of cheese.Lunch – tuna sandwich on wholegrain bread with one cup of salad and a quarter of an avocado.Breakfast – half a cup of natural muesli with a small tub of yoghurt and one piece of fruit.Not only will they help you hit your daily food group targets, but they’ll give you the right proportion of macros and a tonne of micronutrients to keep your body working at its best. ![]() To give you an example, here’s a handful of dietitian-approved daily meal plans that you can mix and match throughout the week. The exact amount of serves you need from each from of these food groups each day differs depending on your age and gender. As an added bonus, these foods also provide protein to support lean muscle mass. This food group provides all-important calcium for strong bones and teeth. Meal Plan Generator Automatically generate a meal plan personalized to your needs in the following simple steps: Step 1: Enter your personal statistics and goals (weight loss, maintenance or muscle gain) into the calorie and macro calculator. Milk, yoghurt and cheese, or calcium-fortified options like soy milk. Rich in muscle-building protein, these foods also contain micronutrients like iron for oxygen transport and zinc for wound healing. Meat, poultry, seafood, eggs, legumes, tofu, nuts and seeds. Grains provide carbohydrates for energy, as well as fibre for a healthy digestive system and energising b-group vitamins. This group includes bread, pasta, rice, breakfast cereal and quinoa. You’ll find the monthly meal plan in Guide 7: Ninja Insider Freebies, along with a completely blank template if you’d rather make your own and a grocery list template so you can order your groceries in advance! Whether you use the monthly meal plan exactly, pick and choose, or adapt, we hope this additional resource makes your busy life run a little bit smoother! Join Ninja Insider HERE.Pasta is a part of the "grains" food group. That’s right, dinners planned for an entire MONTH that we put together using our Ninja Insider Recipes, Cookbook 1, Cookbook 2, and Cookbook 3 ! To utilize these meal plans to the fullest you’ll want copies of each cookbook so you’ll be able to grab your ingredients and have the recipes ready to use each night. What’s MORE? Starting NOW all Ninja Insiders will have access to our Monthly Meal Plans. We also have 3+ Cookbooks that you can purchase HERE. We have 50+ recipes (new recipes every week) available to our Ninja Insiders. It will save you time, and it will keep you ON TRACK with your macros! We want to help make this as easy as possible for you. Invest in yourself AND your family by cooking at home. I didn’t want to spend all of this effort cooking and cleaning for meals that didn’t taste good and/or had little nutritional value. I wanted my kids to learn that cooking their own meals at home would be essential for their overall health, BUT I HATED cooking. I knew I wanted something different for my kids. The truth is, the majority of American families eat out of the drive thru because of convenience but HEAR THIS, there is a definite correlation between America’s health problems and our drive thru culture that we have to intentionally fight against EVERYDAY. Learning to LOVE cooking has been a hard fought battle that I celebrate. ![]() You can read more about my personal family story HERE. I LOVED it and still have deep nostalgia for a crunch wrap supreme. We’d eat our meals in the car on the way to volleyball practice. In fact, most nights my *single* mama would call me on her way home from work and ask if I wanted Taco Bell or Burger King. I didn’t grow up eating dinner around the table at home. Planning out your meals are a sure fire way to hit your macros, save money AND see big results. ![]()
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