There are 2 low macro days built into the FASTer Way cycle. I find myself searching meal plans for each of these days, so I wanted to share what I eat on the FWTFL Low Macro Day.
On a low macro day, you will eat 25% less macros (ex: daily protein goal is 85g – low macro day 85 x .75 = 64g) Our macro goals are calculated using the MyFitnessPal app.
What is a Macro?
Some people might be confused as to what a macro is, heck, I was one of them. Macro is short for macronutrient and includes fat, protein, and carbs. FASTer Way tracks macros versus calories.
What I Eat on a Low Macro Day
FASTer Way to Fat Loss includes intermittent fasting and carb cycling. So every day I will break my “fast” around 12p.
During the fasting period I will drink water and my morning cup of black coffee with a scoop of collagen peptides.
1/2 c raw oats, 1 banana, 1 tsp cinnamon, 1 tbsp natural almond butter (60g carb; 11g fat; 10g protein)
Each week I make a run to the grocery store for easy ingredients I can throw together for work lunches. I’ll keep the groceries in our work fridge to prep there.
1 c arugula, 2 tbsp feta, 1/2 avocado, 1/2 c brown rice + quinoa mix, 2 oz rotisserie chicken breast, 1 tsp olive oil (26.6g carbs; 206.g fat; 13.5g protein)
1 piece of fruit – green apple
1 c cooked, smashed sweet potato; 1 c spinach (raw), 4 oz grilled chicken cooked with 1/2 tbsp vegan basil pesto, 3 oz (9) grape tomatoes (33.3g carbs; 7.1g fat; 25.9g protein)
Daily Total: 146g carbs; 42g fat; 65g protein
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