On this page you’ll find 8 meal ideas for breakfast, lunch, dinner and snacks that correspond to your BMR #. Make sure you know your number before you click on the menus for maximal results.
The menus are designed to give you maximally nutrition, with the right blend of fat, carbs and protein and total calories.
Here is a general guideline regarding percentages and grams of carbs, protein and fat.
Percent of Carbohydrates, Protein, and Fat
Carbohydrates: 70% of cals
Protein: 10% of cals
Fat: 20% of cals
When you know percentages you can figure out grams:
Carbohydrates: 4 cals = 1 gram
Protein: 4 cals = 1 gram
Fat: 9 cals = 1 gram
Sample: 1000 calorie menu
Carbohydrates: 70% = 700 cals or 175 grams
Protein: 10% = 100 cals or 25 grams
Fat: 20% = 200 cals or 22.2 grams