Full Day of Eating (With Calories & Macros)

You know I love to eat and I’m always curious about what others are eating to collect meal ideas. Today, I wanted to provide a sample full day of eating with calories and macro added. I’ll break down each meal by macros. Keep in mind, macro numbers are highly individualized. My macro numbers won’t work for you and yours won’t work for me. If you want to know how to calculate your macros, I highly recommend the Macro Book. Hopefully, this serves as a guide as to how I put together my meals in a day for a full day of eating.

I typically follow intermittent fasting (or a slightly modified version), which means my breakfast is around 10:30 AM. Meal timing doesn’t matter at all with macros. In fact, it doesn’t even matter how many meals you eat per day just as long as you stick to your macros. Still, I find it most “normal” to follow a breakfast, lunch and dinner schedule along with snacks to be able to eat with my family.

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Macro tracking is a nutrition tool that accelerates results whether you’re looking to lose weight, gain muscle or maintain your results. When I first discovered macros, I had an “ah-ha” moment where everything clicked. After a long time of spinning my wheels, I began seeing the results I was actually after. Macro tracking WORKS, which is why I released my Macro Book that is an easy-to-follow guide on how to calculate + track your macros to get to your goals.


Not at this specific moment. It’s essential to understand that macros are based on many factors including: your specific weight, height, age and activity level. The macros Susie Q uses to gain weight may be the macros I use to lose weight because of my personal stats as well as my ability to reverse diet and increase my metabolism through understanding macros. I went back into MFP and took a sample day from when these were about my macros.
Again, I just want to reiterate these are not my macros today. I am hesitant to share my macros because I know someone will try to copy it blindly and see results, but that is just not how macros work. I wrote the Macro Book to show you exactly how to calculate your macros for your goals.
DAILY MACRO GOAL: 125 grams of Protein, 80 grams of Fat, 220 grams of Carbohydrates | 2100 Calories
DAILY MACROS HIT BELOW: 127 grams of Protein, 82 grams of Fat, 213 grams of Carbohydrates | 2086


  • 2 eggs, 1 egg white
  • shredded cheddar cheese
  • 2 slices Dave’s Killer Bread white bread
  • 2 tbsp natural peanut butter
  • 1/2 tbsp strawberry preserves

31.6 grams of Protein, 34.6 grams of Fat, 55.7 grams of Carbohydrates | 647 calories


  • 8 count chicken nuggets from Chick Fil A
  • Small fries from Chick Fil A

16.2 grams of Protein, 14.2 grams of Fat, 32.8 grams of Carbohydrates | 362 calories


  • Chomps beef stick
  • Protein shake

33 grams of Protein, 7 grams of Fat, 3 grams of Carbohydrates | 220 calories


  • 4 oz baked cod
  • 90 g zucchini
  • 90 g asparagus
  • 1 tbsp extra virgin olive oil
  • 1 cup/128g white rice
  • 1 5 oz glass red wine

31.1 grams of Protein, 34.6 grams of Fat, 82.8 grams of Carbohydrates | 581 calories


  • Two Good Greek yogurt, vanilla
  • 1/3 cup Safe and Fair Birthday Cake Granola
  • 1 cup strawberries, halved

15.3 grams of Protein, 7.5 grams of Fat, 38.3 grams of Carbohydrates | 275 calories 

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