Make Every Calorie Count: A Balanced Approach to Eating Well

Eating well isn’t just about cutting calories—it’s about making sure each calorie you consume is packed with nutrients that fuel your body and supports your goals. Whether you want to lose weight, maintain your current weight, or embrace a healthier lifestyle, understanding what a well-balanced meal plan looks like can set you up for long-term success.

Quality Over Quantity When working toward specific physique goals like building muscle or losing body fat, managing your calorie intake is key. However, it’s not just about the numbers—the quality of those calories matters too. By prioritizing nutrient-dense foods, you ensure your body gets the vitamins, minerals, and energy it needs to thrive, without unnecessary added sugars, unhealthy fats, or excess sodium.

What Does a Full Day of Nutritious Eating Look Like? Here are a few examples of balanced meals and snacks for inspiration. Remember that we offer over 100 macro-friendly recipes in our nutrition guide (for free when you download the app!) Each includes estimated macronutrient (macro) breakdowns to give you an idea of what a typical day might look like:

Example 1 for around 1,500 calories

• Breakfast 1 cup plain Greek yogurt with 1/2 cup mixed berries, 1/4 cup granola, and a drizzle of honey Estimated Macros: 280 calories | 25g protein | 35g carbs | 8g fat
• Morning Snack Smoothie with 1 scoop protein powder, 1 small orange, 1 cup spinach, and 1 cup almond milk Estimated Macros: 200 calories | 20g protein | 25g carbs | 4g fat
• Lunch Quinoa salad with 1 cup cooked quinoa, 1/2 cup chopped vegetables, 1 oz pine nuts, 1 oz feta cheese, and 2 tablespoons Italian dressing Estimated Macros: 420 calories | 15g protein | 40g carbs | 20g fat
• Afternoon Snack 10 baby carrots and 1/2 red bell pepper with 4 tablespoons hummus Estimated Macros: 150 calories | 5g protein | 15g carbs | 8g fat
• Dinner 6 oz grilled lemon garlic shrimp with 1 cup kale sautéed in olive oil and garlic, 1/2 cup roasted sweet potatoes with 10g parmesan, and a cucumber side salad Estimated Macros: 450 calories | 44g protein | 30g carbs | 15g fat

Example 2 for around 1750 calories

• Breakfast 2 eggs scrambled in butter with 1 cup cooked spinach and 2 slices whole-wheat toast, and 100g of sliced avocado Estimated Macros: 550 calories | 22g protein | 32g carbs | 30g fat
• Morning Snack 1 small apple with 2 tablespoons almond butter and 1 hard-boiled egg Estimated Macros: 250 calories | 12g protein | 25g carbs | 13g fat
• Lunch Whole wheat tortilla with 4 oz grilled chicken, 2 tablespoons hummus, 2 oz roasted red peppers, and 1/2 cup mixed greens Estimated Macros: 350 calories | 35g protein | 25g carbs | 10g fat
• Afternoon Snack 1 cup grapes with 1/4 cup cottage cheese Estimated Macros: 150 calories | 10g protein | 20g carbs | 3g fat
• Dinner 6 oz baked salmon with 1 cup steamed broccoli, 1/2 cup cooked quinoa, and a side salad with 1 cup mixed greens and 2 tablespoons balsamic vinaigrette Estimated Macros: 450 calories | 40g protein | 30g carbs | 15g fat

Example 3 for around 2,000 calories

• Breakfast 1/2 cup cooked oatmeal with 1 medium banana, 1tb of organic unsweetened peanut butter, 1tb of chia seeds, and a cup of English Breakfast tea Estimated Macros: 400 calories | 11g protein | 8g carbs | 15g fat
• Morning Snack 1 cheese stick with 5 whole-grain crackers and 15g of almonds and 1/4 cup fresh fruit Estimated Macros: 270 calories | 10g protein | 18g carbs | 15g fat
• Lunch 2 slices whole-grain bread with 4 oz turkey, 1/2 avocado, and a smear of light mayonnaise, plus 1/2 cup unsweetened applesauce Estimated Macros: 420 calories | 30g protein | 40g carbs | 15g fat
• Afternoon Snack 4 celery sticks with 2 tablespoons peanut butter, 1 boiled egg and 1 oz raisins Estimated Macros: 270 calories | 12g protein | 25g carbs | 15g fat
• Dinner 1.5 cup turkey chili with 4 saltine crackers and a side salad of 1 cup mixed greens, 4 cherry tomatoes, and 2 tablespoons light ranch dressing and about 60g of roasted chickpeas for crunch Estimated Macros: 720 calories | 46g protein | 30g carbs | 18g fat

Tailor Your Plan to Fit Your Life

The beauty of tracking your macros is its flexibility. You can easily swap out meals and snacks to fit your preferences and dietary needs while maintaining a balance of proteins, carbohydrates, and healthy fats.

Tips for Building a Balanced Meal Plan using Macros:

• Build Around Lean Proteins: Start with your protein gram targets and fill with options like chicken breast, turkey, fish, eggs, tofu, and legumes.
• Incorporate a Rainbow of Vegetables: Eating a variety of colors helps you get a wide range of nutrients, but also can help you fill your carb macro grams before moving to starchy options.
• Choose Whole Grains and Healthy Carbs: Opt for sweet potatoes, brown rice, quinoa, and whole-wheat bread for sustained energy.
• Bulk Up with Fruits and Veggies: Low-calorie, high-fiber options help you feel full and satisfied.
• Be Mindful of Adders: Things like dressing, oils, butters, can really skyrocket your fat intake quickly. Be mindful as you choose what to use!
• Stay Active: Pair your balanced diet with regular exercise, including cardio, strength training, and flexibility work.

What Macros Are Right for You?

The number of calories you need depends on factors like age, weight, height, activity level, and health goals. If you’re particularly active, you may need more calories to fuel your workouts and aid recovery.

Calculate Your Macro Targets Here to get personalized recommendations based on your health and fitness goals.

Customize Your Plan

Feel free to mix and match meals and snacks to suit your taste and lifestyle. Just remember to maintain a balance of nutrients to ensure your body gets what it needs.

Meet Your Health Goals with a Balanced Diet

Adopting a nutritious meal plan doesn’t have to be intimidating. With a bit of preparation and creativity, you can enjoy a wide variety of delicious foods that keep you energized and satisfied throughout the day. It’s not about strict rules or deprivation—it’s about nourishing your body in a way that feels sustainable and enjoyable.

Remember, small, consistent changes lead to lasting results. Stay flexible, listen to your body, and make every calorie count!