Example Meals and Macros
WEEK 1 – 7 day menu with Macros
DAY 1
LUNCH
LUNCH
Lemon & Dill Barramundi, with Capers, Spinach and Baby Potatoes
Calories: 358
Protein: 27.2G
Fat: 19.9g
Carbs: 15.5g
Protein: 27.2G
Fat: 19.9g
Carbs: 15.5g
DAY 1
DINNER
Miso Chicken with Sesame Broccoli and Ginger Carrots
calories: 252
protein: 38.1G
fat: 7g
carbs: 5.5g
protein: 38.1G
fat: 7g
carbs: 5.5g
DAY 2
LUNCH
Lentil Dahl with Lemon Spiced Rice and Green Beans
calories: 268
protein: 14.9G
fat: 5g
carbs: 35g
protein: 14.9G
fat: 5g
carbs: 35g
DAY 2
DINNER
Balsamic Braised Beef with Green Beans
calories: 284
protein: 33.9G
fat: 10.7g
carbs: 10g
protein: 33.9G
fat: 10.7g
carbs: 10g
DAY 3
LUNCH
Beef Chilli with Lemon Rice and Green Beans
calories: 273
protein: 22G
fat: 7g
carbs: 27.6g
protein: 22G
fat: 7g
carbs: 27.6g
DAY 3
DINNER
Japanese Style Fish with Asian Vegetables
calories: 309
protein: 32.4G
fat: 16.3g
carbs: 6.5g
protein: 32.4G
fat: 16.3g
carbs: 6.5g
DAY 4
LUNCH
Barramundi with Tomato Quisotto and Spinach
calories: 326
protein: 34.7G
fat: 6.9g
carbs: 27.2g
protein: 34.7G
fat: 6.9g
carbs: 27.2g
DAY 4
DINNER
Tandoori Chicken with Capsicum Rice, Green Beans and Raita
calories: 275
protein: 30.8G
fat: 5.4g
carbs: 22.8g
protein: 30.8G
fat: 5.4g
carbs: 22.8g
DAY 5
LUNCH
Lemon & Herb Chicken with Romesco, Roast Potato Medley and Green Beans
calories: 264
protein: 30.2G
fat: 5.8g
carbs: 19.4g
protein: 30.2G
fat: 5.8g
carbs: 19.4g
DAY 5
DINNER
Beef Cottage Pie
calories: 321
protein: 41G
fat: 10.5g
carbs: 13g
protein: 41G
fat: 10.5g
carbs: 13g
DAY 6
LUNCH
Bean Medley Stuffed Capsicum with Napolitana Sauce
calories: 154
protein: 8.3G
fat: 3.4g
carbs: 18.1g
protein: 8.3G
fat: 3.4g
carbs: 18.1g
DAY 6
DINNER
Pork and Ginger Meatballs with Sweet & Sour Sauce, Green Beans and Cherry Tomatoes
calories: 371
protein: 31.9G
fat: 10g
carbs: 35.4g
protein: 31.9G
fat: 10g
carbs: 35.4g
DAY 7
LUNCH
Greek Chicken with Zucchini and New Potatoes
calories: 328
protein: 28.8G
fat: 15g
carbs: 17g
protein: 28.8G
fat: 15g
carbs: 17g
DAY 7
DINNER
Slow Cooked Lamb Shoulder with Roasted Cherry Tomatoes, Green Beans and Mixed Rice
calories: 287
protein: 25G
fat: 12.3g
carbs: 15.6g
protein: 25G
fat: 12.3g
carbs: 15.6g
WEEK 2 – 7 day menu with Macros
DAY 1
LUNCH
LUNCH
Mushroom Bourginon
calories: 276
protein: 8.6G
fat: 12.9g
carbs: 23.1g
protein: 8.6G
fat: 12.9g
carbs: 23.1g
DAY 1
DINNER
Chimichurri Chicken with Roast Vegetables
calories: 229
protein: 27.9G
fat: 7.5g
carbs: 9.7g
protein: 27.9G
fat: 7.5g
carbs: 9.7g
DAY 2
LUNCH
Chicken Cacciatore with Quinoa and Green Beans
calories: 191
protein: 16G
fat: 8.4g
carbs: 10.7g
protein: 16G
fat: 8.4g
carbs: 10.7g
DAY 2
DINNER
Roast Lamb with Middle Eastern Spiced Quinoa, Eggplant and Tomatoes
calories: 316
protein: 24.4G
fat: 13.5g
carbs: 21.3g
protein: 24.4G
fat: 13.5g
carbs: 21.3g
DAY 3
LUNCH
Beef & Fig Tagine with Quinoa and Green Beans
calories: 335
protein: 37.7G
fat: 13.8g
carbs: 13.1g
protein: 37.7G
fat: 13.8g
carbs: 13.1g
DAY 3
DINNER
Chipotle Chicken with Gumbo
calories: 229
protein: 24.2G
fat: 8.7g
carbs: 10.6g
protein: 24.2G
fat: 8.7g
carbs: 10.6g
DAY 4
LUNCH
Lamb & Olive Stuffed Capsicum with Napolitana Sauce
calories: 255
protein: 18.9G
fat: 13.2g
carbs: 11.5g
protein: 18.9G
fat: 13.2g
carbs: 11.5g
DAY 4
DINNER
Tandoori Chicken with Capsicum Rice and Raita
calories: 275
protein: 30.8G
fat: 5.4g
carbs: 22.8g
protein: 30.8G
fat: 5.4g
carbs: 22.8g
DAY 5
LUNCH
Pumpkin & Zucchini Slice
calories: 320
protein: 18.9G
fat: 18.6g
carbs: 17.3g
protein: 18.9G
fat: 18.6g
carbs: 17.3g
DAY 5
DINNER
Lebanese Chicken with Sweet Potato and Green Beans
calories: 233
protein: 22.8G
fat: 7.1g
carbs: 16.5g
protein: 22.8G
fat: 7.1g
carbs: 16.5g
DAY 6
LUNCH
Carne Asade with Bean Salsa and Chimichurri
calories: 314
protein: 33.6G
fat: 8g
carbs: 21.4g
protein: 33.6G
fat: 8g
carbs: 21.4g
DAY 6
DINNER
Chicken Verjus with Roast Pumpkin
calories: 280
protein: 30.2G
fat: 11.9g
carbs: 10.5g
protein: 30.2G
fat: 11.9g
carbs: 10.5g
DAY 7
LUNCH
Bean Medley Stuffed Capsicum with Napolitana Sauce
calories: 154
protein: 8.3G
fat: 3.4g
carbs: 18.1g
protein: 8.3G
fat: 3.4g
carbs: 18.1g
DAY 7
DINNER
Pesto Chicken with Roast Potatoes and Peas
calories: 377
protein: 34.1G
fat: 18.1g
carbs: 16.3g
protein: 34.1G
fat: 18.1g
carbs: 16.3g