Full Day of Eating

A Sample Meal Plan for 1800 Calories

We often get asked for sample meal plans to hit certain macro/calorie targets. This Full Day of Eating (FDOE) series will give you some sample days that show how we (and our clients) choose to hit their customized macro targets.

Breakfast: 

100g banana, 1 5.3oz Chobani coconut yogurt, 2 Tbls half and half in coffee 

Macros:  14g protein, 39g carbs, 8g fat, 4g fiber, 269 calories 

Snack 1:  

Frigo string cheese + 1 medium apple (150g) 

Macros:  6g protein, 23g carbs, 6g fat, 5g fiber, 150 calories 

Lunch: 

1 extreme tortilla + 4oz deli turkey + 2 small bell peppers + 100g blueberries + 2 mini snickers 

Macros:  27g protein, 34g carbs, 8g fat, 3g fiber, 314 calories 

Snack 2: 

Salted Caramel Built Bar 

Macros:  17g protein 18g carbs, 2g fat, 5g fiber, 130 calories 

Dinner: 

5oz salmon, 150g potatoes roasted with 3/8 Tbls olive oil + 4oz broccoli + cadbury crème egg 

Macros:  36g protein, 58g carbs, 30g fat, 6g fiber, 632 calories 

Snack 3:  

1 serving kodiak cakes mix + 1 Tbls Smuckers peanut butter + drizzle of maple syrup  

Macros:  18g protein, 40g carbs, 10g fat, 6g fiber; 316 calories 

Daily Totals: 118g protein, 212g carbs, 65g fat, 29g fiber, 1811 calories 

Filter on “Full Day of Eating” for more sample plans at various calorie/macro levels!

Want to learn more about metabolic health? Join our private Facebook Group (Boost Your Metabolism After Age 30), listen to our podcast, follow us on Instagram, get our free video on how you can increase your metabolism, or book a free metabolic assessment. Finally, feel free to reach out to us at info@couturefitnesscoaching.com with any questions!