Meal prep & macro cheat sheets to help give y’all visual examples of how to break down meals.
Included the “meat your macros” with #MeatBars examples if you like 2 meals/d.
These are basic af & utilize 2 lbs of ground meat to keep them as easy as possible. You don’t necessarily have to cook these in the air fryer, you can cook them anyway you want.
Blog for Meat Bars Recipe here
You can eat 2-3 meals/d or even 4 of you need to. You guys can do things however you want, there is no right or wrong way.
Protein requirements will vary for different individuals, your goals, food & training preferences, health history, digestibility, etc…
I recommend weighing out your meat raw, which is the information available on the label. Meat shrinks down 20-30% in weight after cooking. I find most people are either weighing & logging meat incorrectly &/or are inefficient at eyeballing.
Hitting protein goals is a non-negotiable. Starting out hitting your maintenance macros is also highly recommended when adjusting to this way of eating (WOE). Use the tdeecalculator.net to find yours.
Our need for protein becomes even more important if we’re avid exercisers, in a muscle-gaining phase, a fat loss phase, &/or as we age.
My typical range is .8-1.2g/lb of bodyweight for most active individuals. The leaner the individual, the higher protein most can tolerate or require. I’ve had some even prefer up to 1.5g/lb of bw especially if they’re carnivore & in a fat loss phase. Those with more body fat, I’d likely have aim closer towards that ~0.8 recommendation.
Some examples I’ve used with clients:
21-40 y/o, 105 lb, 5’0-5’2 lean individual = ~105-158g protein (~1.0-1.5)
30 y/o, 120 lb, 5’2-5’3 lean individual = ~120-135g protein (~1.0–1.1)
30 y/o, 160 lb, 5’3-5’5 individual = ~130g protein (~0.8)
45 y/o+, 130 lb, 5’3 individual = ~130-145g protein (~1.0-1.1)
Recipe book & guides here
Katie also has over 17 years experience as a Registered Radiologic Technologist, Nutritionist, Brand Growth & Sales Consultant. She works with people of all walks of life as a nutritionist & life coach to help them authentically optimize their lives to find health, wealth, & happy!
You can catch her via Instagram @lil_bit_of_fit & blog, Lilbitoffit.com
