In this episode, we dive deep into the age-old debate of macros versus meal plans! Join Keith & Kati as they explore the pros and cons of each approach to dieting and nutrition.
Whether you're a seasoned fitness enthusiast or just starting your health journey, we break down the benefits of tracking macros and the simplicity of meal plans, helping you determine which method might be best for your lifestyle and goals.
We also share personal experiences, tips, and strategies to make your journey easier and more enjoyable.
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Tune in, and let's find the best path for your nutritional success together!
Example meal plan - ⬇️
👉 This meal plan is an example only. We are not stating that you need to eat this many calories and protein. This is to simply give you ideas only.
We recommend calculating you personal caloric and protein needs with our epic macro calculator! ⬇️
Macro calculator: https://keithozmentfit.com/macro-calculator/
Breakfast: Two Egg McMuffins. • Ingredients: • 2 Thomas’ Lite English Muffins (200 calories, 8g protein total) • 1 whole egg (70 calories, 6g protein) • 3 large egg whites (51 calories, 10.5g protein) • 2 fat-free cheese slices (60 calories, 10g protein total)
Macros:Calories: 381Protein: 34.5g
Carbohydrates: 38g
Fat: 8g
Lunch: Sweet Potato Bite Taco Bowl with Ground Bison. • Ingredients: • 4 oz ground bison, 90% lean (240 calories, 22g protein) • 80g sweet potato bites (90 calories, 2g protein, 20g carbs) • 1/3 cup black beans (73 calories, 5g protein) • 2 cups shredded lettuce (10 calories, 1g protein) • 1/4 cup salsa (10 calories, 0g protein) • 1/4 cup light shredded Mexican cheese (80 calories, 7g protein) • 2 tbsp nonfat plain Greek yogurt (10 calories, 2g protein)
Macros:Calories: 513
Protein: 39g
Carbohydrates: 40g
Fat: 20g
Dinner: Air Fryer Chicken Nuggets Breaded with Quest Chips and Sweet Potato Waffle Fries. • Ingredients: • 6 oz chicken breast, cut into nugget-sized pieces (198 calories, 42g protein) • 1 bag (32g) Quest Chips (nacho cheese flavor) (140 calories, 20g protein) • 1 large egg for dipping (70 calories, 6g protein, 5g fat) • 80g sweet potato waffle fries (Alexia brand) (130 calories, 2g protein, 30g carbs) •Preparation: 1. Preheat your air fryer to 400°F. 2. Crush the Quest Chips into fine crumbs to use as breading. 3. Whisk the egg and dip each chicken piece to coat. 4. Roll the egg-coated chicken in Quest Chips crumbs until fully covered. 5. Spray the air fryer basket lightly with cooking spray and arrange the nuggets in a single layer. 6. Air fry the chicken nuggets for 10–12 minutes, flipping halfway through. 7. Cook sweet potato waffle fries according to package instructions.
Macros:Calories: 538
Protein: 65g
Carbohydrates: 32g
Fat: 14g
Post-Workout Shake with CreatineIngredients:• 1 scoop whey isolate protein powder (120 calories, 25g protein)1 cup unsweetened almond milk(30 calories, 1g protein)• 1 tsp creatine (5 calories, 0g protein)
Macros:Calories: 155
Protein: 26g
Carbohydrates: 2g
Fat: 2g
Bedtime Snack: Fiber One Cereal in Dannon Lite & Fit Yogurt with Mini Chocolate Chips.Ingredients:1 Dannon Lite & Fit Greek yogurt cup (80 calories, 12g protein)1/3 cup Fiber One cereal (60calories, 2g protein, 25g carbs)1/2 tosp mini chocolate chips (35calories, Og protein)
Macros:Calories: 175
Protein: 14g
Carbohydrates: 28g
Fat: 1g
Total Daily Macros:
Calories: 1962
Protein: 200.5g
Carbohydrates: 140g
Fat: 45g
Don’t forget to use our macro calculator to dial in your personal macros,
Macro calculator: https://keithozmentfit.com/macro-calculator/
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