Hronec - Meal Planning for Beginners: 70 Easy Macros-Based Recipes for Breakfast, Lunch, Dinner, and Post-Workout

Meal Planning for Beginners by Christine Hr onec | By Christine Hronec 70 EASY MACROS-BASED RECIPES FOR BREAKF AST , LUNCH, DINNER, AND POST -WORKOUT

Meal Planning for Beginners by Christine Hr onec | BREAKF AST Meal Pr ep for Success Intr o to Macr os What Ar e Macr os Meal Planning for Beginners How to Meal Pr ep: Step 1 How to Meal Pr ep: Step 2 V ariety vs Convenience Quiz How to Meal Pr ep: Step 3 How to Meal Pr ep: Step 4 t able of c ontents

Meal Planning for Beginners by Christine Hr onec | WHEYNOLA BREAKF AST PROTEIN DONUTS Br eakfast Chicken Sausage Sweet Potato Skillet Hawaiian Br eakfast Fried Rice Br eakfast Sausage Patty Br eakfast Sausage Spice Blend Grain-Fr ee Strawberry Pr otein Loaf Apple Cinnamon Fr ench T oast Bake Berry Pr otein Pancakes Pr otein Pumpkin Br ead Salmon A vocado Br eakfast T oast Chocolate Chip Pr otein Donuts Blueberry Pr otein Fr ench T oast Bake Chicken Br eakfast Sausage Fried Rice Berry Smoothie Bowl Gluten Fr ee Wheynola Filipino Br eakfast Sausage Longganisa Egg Muf fins Pr otein Oatmeal Muf fins Smoothie Fr eezer Bags Sweet Potato Pr otein W af fles t able of c ontents

Meal Planning for Beginners by Christine Hr onec | BLACKENED CHICKEN SALAD VEGGIE EGG WHITE FRIED RICE Lunch Pineapple Cilantr o Shrimp Stir -fry Goat Cheese W ater melon Radish Salad Blackened Chicken Salad Jalapeo Sun Dried T omato Bur gers Mediterranean Gluten Fr ee Pasta Salad V eggie Egg White Fried Rice Black Bean Spaghetti Pasta Open Faced Chicken A vocado T oast Smoked Salmon, Egg & Kale Salad Grilled Chicken Marinades t able of c ontents

Meal Planning for Beginners by Christine Hr onec | SKINNY SP AGHETTI CARBONARA BRAISED TOMA TO GARLIC CHICKEN CHIPOTLE BEEF TA C O S Dinner Braised Red W ine Meatballs Blackened Shrimp Saute Cilantr o Lime Cr ock Pot Chicken Zoodle Pomodor o Grain Fr ee Cilantr o Spice Meatballs Jamaican Jerked Chicken Filet Mignon Bacon Mushr oom Skillet Mini-Meatloaf Muf fins Shr edded Chipotle Beef T acos Skinny Spaghetti Carbonara Braised T omato Garlic Chicken Sriracha Lime Honey Salmon Chimichurri Flank Steak Chicken Sausage Stuf fed Acor n Squash Lumpia Filipino Egg Roll t able of c ontents

Meal Planning for Beginners by Christine Hr onec | GLAZED DONUT PROTEIN SHAKE Post-W orkout Shakes/Meal Replacers Double Chocolate Fudge Pr otein Pudding Cherry V anilla Almond Shake Over night Apple Pie Oats Gr een Apple Pr otein Shake T oasted Mango Coconut Smoothie Mixed Berry Gr een T ea Smoothie Mocha Latte Pr otein Shake Strawberry Kiwi Smoothie Mint-Chocolate Shake Glazed Donut Pr otein Shake Spirulina Gr een T ea Antioxidant Smoothie t able of c ontents post-w ork o ut shakes/ me al repla cer s

Meal Planning for Beginners by Christine Hr onec | CILANTRO LIME BLACK BEAN RICE BUTTERNUT SQUASH QUINOA SALAD SPICY CAULIFLOWER FRIED RICE Snacks & Sides Goji Berry Pr otein Cookies Double Chocolate Pr otein Bites Cranberry Almond Pr otein Bites Garlic Par mesan Oven Roasted Cauliflower Oven Roasted Eggplant Pomodor o Spicy Cauliflower Fried Rice Oven Roasted Spiced Potatoes Bacon and Brussels Spr outs Saute Cajun Caramelized Onions Butter nut Squash Quinoa Salad Coconut Curried Jasmine Rice Cilantr o Lime Black Bean Rice t able of c ontents

Meal Planning for Beginners by Christine Hr onec | The macr os appr oach to nutrition is a gr eat way to quantify your food intake to support a variety of health goals. Whether you ar e looking to lose body fat, maintain your weight, or gain lean muscle, tracking your macr onutrients is a gr eat way to ensur e success towar ds these goals. Flexible dieting is a gr eat way to allow you to eat foods you actually enjoy . Instead of being stuck consuming boring meals, you can enjoy added variety by planning ahead and making sur e you have enough food to support your needs.

Meal Planning for Beginners by Christine Hr onec | The go-to system for dieting has long been calorie counting, which is an easy one-step system. The belief is that to lose weight, one must r educe total daily calories (either eat less or bur n mor e), to gain weight one must add calories, and to maintain weight you keep calories constant. Unfortunately , this appr oach can be misleading. The r eality is that monitoring your caloric intake can only take you so far if you ar e not eating the right calories. While you may be losing weight, you may not necessarily be losing true body fat. Instead you may be only losing water weight and even muscle mass. The first image is my own personal experience wher e I primary focused on weight loss by only tracking my calories. Y ou can see I was able to make my body smaller overall, but I did not have the lean muscle definition that I wanted. In image 2, my focus was on counting my macr os instead of just my calories. Y ou can see a huge dif fer ence in my r esults although I weigh the same in both after photos. This is because I was able to dr op body fat and r etain lean muscle mass for a tighter , leaner , mor e defined look. Keeping track of calories, as opposed to what makes up those calories, can be har mful to your body despite any associated weight loss with this method. It s not about how many calories ar e in your food, but the br eakdown of these calories that ultimately impacts one s body composition. In or der to make sense of this, it starts with the awar eness of what you ar e eating. Knowing what your food is made of and using that infor mation to eat better is the basis of the macr os appr oach to nutrition. Image 2: Resul ts fr om Count ing Macr os Image 1: Resul ts fr om Count ing Calories

The NEW PLAN TO EA T 2018 by Christine Hr onec | All food is compr omised of thr ee basic building blocks that make up the caloric content of food: pr otein, carbs, and fat commonly r eferr ed to as macr os (short for macr onutrients). The practice of counting macr os has been used by bodybuilders for decades, and has gained r ecent popularity among the general public. Instead of looking at food as "good" vs. "bad", this pr ogram pr ovides a new way to look at food based on scientific principles that ar e easy to understand because we have br oken down every meal with the macr onutrients for every single food sour ce. In or der to understand macr os, let s begin with the universal concept of calories. A calorie is simply a unit of ener gy that describes how much ener gy a certain food pr ovides. The ener gy density of each macr o was measur ed as follows: Dietary Pr otein: 4 calories/gram Carbohydrates: 4 calories/gram Fat: 9 calories/gram Alcohol is typically not part of the 3 daily tar gets, but is technically a fourth macr onutrient at 7 calories/gram. Alcohol is not listed on nutrition facts labels, as it is not consider ed essential to life. While it does not contain fat, it does have an ener gy value that needs to be accounted for towar ds the daily ener gy allowance*. *Unlike fats and carbs, the body cannot stor e alcohol so it must metabolize it right away . This means that alcohol calories will always take priority as fuel sour ce. While the body is metabolizing alcohol, stor ed fat cannot be used as a fuel sour ce for at least 48 hours. Drinking can easily push us one over our calorie budget for the day without any benefit towar ds satisfying hunger .