5 Day Flexible Dieting Meal Plan With Macros
1/01/2018
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Starting any new diet can be challenging, especially being aware what to eat.
Here are 5 days worth of meals for all those starting the flexible diet or for those already on the plan, however in need of a lot more meal ideas.
10 events of meals and recipes are incorporated into our Flexible Dieting Solution
The Meal Plan
The male's meal plan is dependant on a 41-year-old male, weighing 170 pounds, 70 inches tall, moderately active, extra protein, and a 20% calorie deficit.
The female's meal plan is dependant on a 41-year-old female, weigh 150, 64 inches tall, moderately active, extra protein, 20% calorie deficit.
Of course, you must adjust the portions determined by your individual macros, but this 5-day flexible diet meal plan will give you great guidelines for what your flexible diet need to look like.
Want more diets,
Get 10 days worth, or have us customize one for you.
Day One
2 cups red grapes
4 oz. can albacore tuna in water
1 tablespoon light honey mustard dressing (Make your own using 3 parts honey to a single part dijon.)
A large apple
Macros
1 cup blueberries
Macros
Macros
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
1.5 scoops vanilla protein powder
1-1.5 cups water
Roasted Veggie and Grilled Chicken Salad ( see recipe ) (2 servings)
1 teaspoon extra virgin olive oil and 1 tablespoon balsamic vinegar as dressing
1 Skinny Cow frozen treats sandwich
Macros
Snack
1 medium apple dipped in 1/2 cup plain nonfat Greek yogurt with5 scoop vanilla protein powder mixed in.
Macros
3.5 oz. smoked salmon
10 brown rice crackers
1/2-1 cup water
Macros
6 dried figs
1 tsp cinnamon
1/4 cup raisins
Macros
Macros
3 cups baby kale
1/8 cup grated parmesan cheese
Macros
1.5 cups water
1/2 cup non-fat frozen yogurt
Macros
Vanilla whey protein concentrate shake (1 scoop) with 1 cup water
4 ounces pineapple
1 medium baked sweet potato
3 cups steamed broccoli
Macros
Day One
Snack
All natural vanilla protein shake (2 scoops) with 2 cups almond milk
2 cup red grapes
4 oz. can albacore tuna in water
1 tablespoon light honey mustard dressing (Make your own using 3 parts honey to one part dijon.)
A large apple
1-2 cups water
1 scoops vanilla protein powder
Macros
3 unsulfured dried apricots
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
1 medium frozen banana
1 tablespoon peanut butter
1-1.5 cups water
Roasted Veggie and Grilled Chicken Salad ( see recipe ) (2 servings)
1 teaspoon organic olive oil and 1 tablespoon balsamic vinegar as dressing
1 Skinny Cow ice cream sandwich
Macros
Snack
1 large apple-dipped in-1/2 cup vanilla nonfat Greek yogurt with 1 scoop vanilla protein powder included.
Macros
4 oz. smoked salmon
1 cup brown rice crackers
1/2-1 cup water
6 dried figs
1 scoop vanilla protein powder
1 tsp cinnamon
1/4 cup raisins
Macros
3 cups baby kale
1/8 cup grated parmesan cheese
Macros
2 cups water
Macros
3/4 cup non-fat frozen yogurt
Protein: 166.3 grams
Fat: 55.4 grams
All natural vanilla protein shake (2 scoops) with 2 cups water
2 cups red grapes
1 medium baked sweet potato
1/2 tablespoon of butter
3 cups steamed broccoli
Macros
Protein: 169 grams
Fat: 58 grams
Wait! Your Macros Aren't Exact,
We need to stress the need for being flexible when planning out your diet plans. If you strive to meet your exact macros every day, you will either end up eating that a lot every day or you'll stress yourself out!
The flexible meals are just that, FLEXIBLE! If one day you eat fewer carbs plus much more fat or higher protein and fewer carbs it's OK.
Just try to aim to get within + or - 5 grams of your target macro amounts.
And, if your calorie levels really are a little higher or lower on a particular day, that's ok too. Small daily differences can make little difference in your overall long-term outcome.
If you stress out about hitting each macro exactly, it'll become frustrating or it'll cause you to feel the need you can eat some strange foods after the day simply to satisfy your macros.
After all, IIFYM isn't an exact science but merely an estimation of the your body needs.
Roasted Veggie Salad
It's a Lot of Food!
Looking on the meal plan, you'll notice that it takes quite a bit of food hitting the macro amounts in the example.
This is mainly due to the elimination of most junk foods, refined grains, and refined sugars. Those types of foods are calorie dense and do not really fill you up nor keep you satisfied.
Eliminating most of these foods actually allows you to eat a lot more, therefore you are seldom hungry.
IIFYM Meal Plan Shopping List
Here's a list to help you if you wish to try the meal plan. Again you'll have to adjust some of the quantities based on your macros. It contains everything needed for all 5 days, fat some belongings you may already have on hand.
Meats
1 can of albacore tuna
26 ounces of chicken breast
2 strips bacon (buy a pound and freeze by 50 percent 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
½ gallon of plain unsweetened almond milk (man's plan)
8 oz Parmesan cheese
1 yellow squash
2 lbs mini sweet peppers (use in place of peppers)
1 bunch of Lacinato kale
16 oz. frozen wild blueberries
2 avocados
1 eggplant
2 medium sweet potatoes
1 small fresh beet
1 head of garlic
1 bag of baby kale mix or baby kale spinach mix blend (can be used for all those kale and spinach)
1 bag baby spinach
A bag of shredded red cabbage or 1 small head
1 small spaghetti squash
2 lbs Red seedless grapes
3 large apples
8 oz fresh strawberries
8 oz raw almonds
8 oz package of raisins
1 can pineapple (woman's plan)
Condiments/spices/seasonings
Olive oil
Miscellaneous
2 lbs all-natural sugar-free vanilla protein powder (18 protein grams per scoop) (man's plan)
2 lbs vanilla low carb protein powder 25 grams per scoop (woman's plan)
A jar coming from all natural peanut butter
1 Nature Valley granola bar (male plan)
2 Luna Bars (protein) (women's plan)
1 small bar of chocolate brown (72% cacao or greater)
1 cup steel cut oats
1 package of brown rice crackers
8 oz of frozen yogurt
1 Larabar (male plan)
1 box of Skinny Cow soft ice cream sandwiches
You'll Love Our Programs
Step-by-step ebooks, or fully customized personal coaching. Let us enable you to succeed!
Resources Used for the Meal Plan
and MyFitnessPal was adopted to establish macro amounts for every food item.
The nutritional info. for MRM All Natural Whey Protein was utilized where it says vanilla protein powder.
The Brown Rice Crackers were the Trader Joe's brand.
Here are 5 days worth of meals for all those starting the flexible diet or for those already on the plan, however in need of a lot more meal ideas.
10 events of meals and recipes are incorporated into our Flexible Dieting Solution
The Meal Plan
The male's meal plan is dependant on a 41-year-old male, weighing 170 pounds, 70 inches tall, moderately active, extra protein, and a 20% calorie deficit.
The female's meal plan is dependant on a 41-year-old female, weigh 150, 64 inches tall, moderately active, extra protein, 20% calorie deficit.
Of course, you must adjust the portions determined by your individual macros, but this 5-day flexible diet meal plan will give you great guidelines for what your flexible diet need to look like.
Want more diets,
Get 10 days worth, or have us customize one for you.
Day One
2 cups red grapes
4 oz. can albacore tuna in water
1 tablespoon light honey mustard dressing (Make your own using 3 parts honey to a single part dijon.)
A large apple
Macros
1 cup blueberries
Macros
Macros
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
1.5 scoops vanilla protein powder
1-1.5 cups water
Roasted Veggie and Grilled Chicken Salad ( see recipe ) (2 servings)
1 teaspoon extra virgin olive oil and 1 tablespoon balsamic vinegar as dressing
1 Skinny Cow frozen treats sandwich
Macros
Snack
1 medium apple dipped in 1/2 cup plain nonfat Greek yogurt with5 scoop vanilla protein powder mixed in.
Macros
3.5 oz. smoked salmon
10 brown rice crackers
1/2-1 cup water
Macros
6 dried figs
1 tsp cinnamon
1/4 cup raisins
Macros
Macros
3 cups baby kale
1/8 cup grated parmesan cheese
Macros
1.5 cups water
1/2 cup non-fat frozen yogurt
Macros
Vanilla whey protein concentrate shake (1 scoop) with 1 cup water
4 ounces pineapple
1 medium baked sweet potato
3 cups steamed broccoli
Macros
Day One
Snack
All natural vanilla protein shake (2 scoops) with 2 cups almond milk
2 cup red grapes
4 oz. can albacore tuna in water
1 tablespoon light honey mustard dressing (Make your own using 3 parts honey to one part dijon.)
A large apple
1-2 cups water
1 scoops vanilla protein powder
Macros
3 unsulfured dried apricots
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
1 medium frozen banana
1 tablespoon peanut butter
1-1.5 cups water
Roasted Veggie and Grilled Chicken Salad ( see recipe ) (2 servings)
1 teaspoon organic olive oil and 1 tablespoon balsamic vinegar as dressing
1 Skinny Cow ice cream sandwich
Macros
Snack
1 large apple-dipped in-1/2 cup vanilla nonfat Greek yogurt with 1 scoop vanilla protein powder included.
Macros
4 oz. smoked salmon
1 cup brown rice crackers
1/2-1 cup water
6 dried figs
1 scoop vanilla protein powder
1 tsp cinnamon
1/4 cup raisins
Macros
3 cups baby kale
1/8 cup grated parmesan cheese
Macros
2 cups water
Macros
3/4 cup non-fat frozen yogurt
Protein: 166.3 grams
Fat: 55.4 grams
All natural vanilla protein shake (2 scoops) with 2 cups water
2 cups red grapes
1 medium baked sweet potato
1/2 tablespoon of butter
3 cups steamed broccoli
Macros
Protein: 169 grams
Fat: 58 grams
Wait! Your Macros Aren't Exact,
We need to stress the need for being flexible when planning out your diet plans. If you strive to meet your exact macros every day, you will either end up eating that a lot every day or you'll stress yourself out!
The flexible meals are just that, FLEXIBLE! If one day you eat fewer carbs plus much more fat or higher protein and fewer carbs it's OK.
Just try to aim to get within + or - 5 grams of your target macro amounts.
And, if your calorie levels really are a little higher or lower on a particular day, that's ok too. Small daily differences can make little difference in your overall long-term outcome.
If you stress out about hitting each macro exactly, it'll become frustrating or it'll cause you to feel the need you can eat some strange foods after the day simply to satisfy your macros.
After all, IIFYM isn't an exact science but merely an estimation of the your body needs.
Roasted Veggie Salad
It's a Lot of Food!
Looking on the meal plan, you'll notice that it takes quite a bit of food hitting the macro amounts in the example.
This is mainly due to the elimination of most junk foods, refined grains, and refined sugars. Those types of foods are calorie dense and do not really fill you up nor keep you satisfied.
Eliminating most of these foods actually allows you to eat a lot more, therefore you are seldom hungry.
IIFYM Meal Plan Shopping List
Here's a list to help you if you wish to try the meal plan. Again you'll have to adjust some of the quantities based on your macros. It contains everything needed for all 5 days, fat some belongings you may already have on hand.
Meats
1 can of albacore tuna
26 ounces of chicken breast
2 strips bacon (buy a pound and freeze by 50 percent 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
½ gallon of plain unsweetened almond milk (man's plan)
8 oz Parmesan cheese
1 yellow squash
2 lbs mini sweet peppers (use in place of peppers)
1 bunch of Lacinato kale
16 oz. frozen wild blueberries
2 avocados
1 eggplant
2 medium sweet potatoes
1 small fresh beet
1 head of garlic
1 bag of baby kale mix or baby kale spinach mix blend (can be used for all those kale and spinach)
1 bag baby spinach
A bag of shredded red cabbage or 1 small head
1 small spaghetti squash
2 lbs Red seedless grapes
3 large apples
8 oz fresh strawberries
8 oz raw almonds
8 oz package of raisins
1 can pineapple (woman's plan)
Condiments/spices/seasonings
Olive oil
Miscellaneous
2 lbs all-natural sugar-free vanilla protein powder (18 protein grams per scoop) (man's plan)
2 lbs vanilla low carb protein powder 25 grams per scoop (woman's plan)
A jar coming from all natural peanut butter
1 Nature Valley granola bar (male plan)
2 Luna Bars (protein) (women's plan)
1 small bar of chocolate brown (72% cacao or greater)
1 cup steel cut oats
1 package of brown rice crackers
8 oz of frozen yogurt
1 Larabar (male plan)
1 box of Skinny Cow soft ice cream sandwiches
You'll Love Our Programs
Step-by-step ebooks, or fully customized personal coaching. Let us enable you to succeed!
Resources Used for the Meal Plan
and MyFitnessPal was adopted to establish macro amounts for every food item.
The nutritional info. for MRM All Natural Whey Protein was utilized where it says vanilla protein powder.
The Brown Rice Crackers were the Trader Joe's brand.
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