Crafting Macro-Friendly Meal Plans with Quality Carbs Meal Plan

Updated Feb 23, 2026

1870

cal/day

Daily Target Intake

Protein123g (26.3% of total calories)

Carbohydrates211g (45.1% of total calories)

Fats66g (31.8% of total calories)

Breakfast (460 calories)Oatmeal (3/4 cup dry rolled oats cooked) with 1 scoop whey protein powder, 1/2 cup mixed berries, and 1 tbsp almond butter.

Lunch (575 calories)Quinoa & chickpea salad (1 cup cooked quinoa, 1/2 cup chickpeas) with 1 cup mixed greens, 1/2 cup chopped bell peppers, cucumber, cherry tomatoes, 1 tbsp olive oil, and 1 oz feta.

Dinner (610 calories)Baked salmon (5 oz fillet), 1 medium sweet potato (baked), 1/2 cup cooked brown rice, and 2 cups roasted broccoli with 1 tsp olive oil.

Snack (225 calories)Plain non-fat Greek yogurt (1 cup) with 1/2 cup raspberries and 1 tbsp chia seeds.

Grocery Estimate~$65 (for ingredients for a few days, assuming pantry staples)

Meal Prep TipsBatch cook grains like quinoa and brown rice at the beginning of the week. Wash and chop vegetables for salads and roasting in advance. Pre-portion snacks like Greek yogurt with berries and chia seeds. Marinate proteins like salmon the night before for quick cooking.

Is the Crafting Macro-Friendly Meal Plans with Quality Carbs Meal Plan Right for You?

This sample meal plan emphasizes nutrient-dense foods, balancing protein, quality carbohydrates (whole grains, fruits, vegetables), and healthy fats, aligning with general dietary guidelines for energy and satiety. It's suitable for individuals seeking to manage weight, improve blood sugar control, or enhance overall nutritional intake. However, individual calorie and macro needs vary significantly based on age, gender, activity level, and health goals, necessitating personalized adjustments.

AI Coach Tip

To ensure your meal plan aligns perfectly with your unique body and goals, track your intake and energy levels. An AI Weight Coach can help you log meals, adjust macros based on your progress, and provide personalized feedback for sustainable success.

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