The meal plan is going to fall into the dietary guidelines of most meal plans. You can see the graphic lists out the number of servings and the size of each serving. I’ve tracked my meals numerous times in MyFitnessPal App, and all the macros line up to about 40/30/30 and the calories consistently come in the range of 1,500 to 1,800.
If you want to eat closer to 2,000 calories you can add a serving of protein, a serving of veggies and a serving of carbs. If you prefer to be down around 1,300 calories you can reduce the above plan by subtracting a serving of each veggies, fruit, carbs.
The beauty of this plan is that you do not have to track calories. Instead you track the number of servings you have from each category (Veggie, Fruit, Protein, Carb, and Fats). You can choose from a list of each food group, and you can eat the containers at any time throughout the day so long as you eat the right number of portions and the portion size listed.
To make your shopping list and meal plan, choose your favorite foods from each category, then decide how you want to eat the foods. For example, I prefer to space things throughout the day.
4 Veggies – I always eat one at breakfast with my Shakeology. Then one serving each at lunch, afternoon snack, and dinner.
3 Fruit – I always eat one at breakfast in my Shakeology. Then one serving each at my afternoon snack and after dinner snack.
4 Protein – Shakeology for breakfast counts as a protein. Then one each at lunch, afternoon snack, and dinner.
3 Carbohydrate – I have one serving of carbs at lunch, afternoon snack, and dinner.
1 Healthy Fat – It depends what I am eating that day, I may have this at lunch or usually at dinner.
Other Fats (like cooking oils or salad dressings) – This also depends on what I cood, but they get used throughout the day.