Sample Macronutrient Meal Plans For A High Carb, Low Carb and Keto Diet

Ask yourself what will take you further in your fitness journey: understanding why nutrient dense foods and exercise will help you reach your goals, or actually eating those foods and getting to the gym? 

That’s what this blog is about, focusing on moving from concept to application. In my previous blog, Counting Macros 101, I went over establishing macros based on your goals; below I am going to provide some sample meal plans that fit those macronutrient guidelines.

Below I have outlined sample meal plans and tips to hit three of the most popular dieting methods that are based on a macronutrient structure: High Carb Diet, Low Carb Diet, and Ketogenic Diet (Keto). I have used 1800 calories as a baseline for each day; if you aren’t sure where to start from a calorie standpoint, refer back to Counting Macros 101. Scroll through, and remember, the most important step is APPLICATION; try them out!

HIGH CARB DIET:
      • Protein: 30%
      • Carbs: 50%
      • Fat: 20%

TIPS:

      1. Focus on featuring low-fat proteins like chicken breast, cod, shrimp, lean ground turkey, and egg whites. 
        *Did you know you can filter by protein on the eatmightymeals.com website?
      2. Pair your proteins with vegetables and carbohydrate sources like brown rice, sweet potato, ezekiel toast, and quinoa.
        *Try using some of the bulk carb and veggie options on eatmightymeals.com to make your life easy!
      3. Focus on meals and snacks low in fat.
        *Try using the Filter by Macro tool on our website and setting grams of fat from 0-10. MightyMeals has over 20 meals with less than 10 grams of fat!

SAMPLE DAY:

Breakfast:

1.5 Cups Egg Whites w/ Veggies of choice

0.5 Cups Oatmeal w/ Cinnamon

0.5 Cups Blueberries 

Snack:

Apple

2 Tbsp. Peanut Butter

1 Container Greek Yogurt

Shredded Buffalo Chicken

Lunch:

MightyMeals Shredded Buffalo Chicken

Dinner:

6 oz. MightyMeals Bulk Shrimp

1 Cup MightyMeals Bulk Roasted Red Potatoes

1 Cup Veggies of Choice

LOW CARB DIET:
      • Protein: 40%
      • Carbs: 20%
      • Fats: 40%

TIPS:

      1. Focus on featuring fattier proteins like ground beef, steak, eggs, and salmon.
        *Bulk salmon, bistro steak, and southwestern egg bites would be great bulk options on our menu.
      2. Pair your proteins with healthy fats like avocado, oils and oil-based dressings, nuts and nut butters.
        *Our bulk arugula pesto is a healthy-fat-based condiment to hit your macros and liven up your meal prep.
      3. Focus on meals and snacks low in carbs.
        *Try using our Filter by Macro tool on our website and select “Low Carb” to see over 20 menu options with less than 25 grams of carbs.

SAMPLE DAY:

Breakfast:

MightyMeals Low Carb Breakfast

Snack:

Banana 

2 Tbsp. Peanut Butter

Chicken and Spaghetti Squash Primavera

Lunch:

8 oz. Skirt Steak

½ Avocado

1 Cup Sauteed Peppers and Onions w/ 0.5  tbsp. Olive Oil

Dinner:

MightyMeals Chicken and Spaghetti Squash Primavera

KETOGENIC (KETO) DIET:
      1. Protein: 25% 
      2. Carbs: 10%
      3. Fats: 65%

TIPS:

      1. Focus on eating fatty proteins like steak, ground beef, eggs, bacon, and salmon and cooking them with generous portions of  butter, EVOO, and/or oil.
        *
        Flank Steak, Salmon, and Bacon & Cheddar Egg Bites are great options from our A La Carte menu.
      2. Add healthy fats to all of your meals and snacks to meet the high demand of fat associated with this diet. Adding oils, oil-based dressings, oil-based condiments, avocado and nuts and nut butters to meals will aid in meeting Keto macros.
      3. Avoid carbs as much as possible. Vegetables will serve as your carbohydrate source.
        *Try our
        Filter by Macro tool on our website and set carbs from “0-10”. MightyMeals has over 20 options with less than 10 grams of carbs on our menu.

SAMPLE DAY:

Breakfast:

3 Pcs. MightyMeals Bulk Bacon & Cheddar Egg Bites

½ Avocado

Snack:

0.5 Cups Almonds

Lunch:

6 oz. Grilled Chicken Thigh

½  Avocado

1 Cup Veggies of Choice w/ 0.5 Tbsp. Butter

Dinner:

MightyMeals Chicken Cobb Salad

 

I hope these sample meal plans give you an idea of what a day of fitting your macros looks like. I encourage you to take action and put one of these examples into place. The best day to start was yesterday; so, start today!

About Chase McKesey: Chase McKesey, founder of TrophyBody Personal Training, grew up in Springfield, Virginia where his youth revolved around year-round sports. At the end of his athletic career, Chase severely missed the competition, comradery, as well as the physical and mental challenges that sport had provided him for so long. Fitness soon filled this void. The lessons learned on the field and the court translated into his workouts and eventually into his coaching. Like sports, everything in the gym was earned; never given. Chase believed strength, long-lasting health, and longevity can only be achieved through consistent effort and perseverance; much like a trophy at the end of championship season. On this principle, TrophyBody Personal Training was born. Chase was determined to coach and empower those willing to put in the work by putting them in the best possible position to succeed.

Since its inception in 2016, TrophyBody has helped 1,000’s of people earn a relationship with their health that they can wear proudly. TrophyBody has established itself as a community leader in its hometown of Washington D.C. as Chase has taken on health-based initiatives to include Mayor Muriel Bowser’s #FITDC campaign and being named Head Strength Coach for the Washington Redskins Cheerleaders. TrophyBody Online, the newest evolution of TrophyBody, is due early Spring 2020.

Chase’s Favorite MightyMeals Dish: Ropa Vieja

Ropa Vieja