Meal 2: PBJ 400-500 calories. Meal 3: Chicken/fish/turkey , red potatoes/rice, broccoli or any other veggie mix. Meal 4: Peanut butter protein shake. 8 oz almond milk, 2 tbsp peanut butter, whey. Meal 5: Same as meal 3. This is what I do on my bare minimum weeks. I spend maybe $50 a week at Aldi. If you want to get creative, go to budgetbytes Nov 11, 2022 · Your 50-30-20 Macros. A typical 50-30-20 macros diet is broken down into: 50 percent carbohydrates. 30 percent protein. 20 percent fat. But if your goal is to improve your health while you lose weight, you may want to switch those numbers around. An October 2015 ‌ PLOS One ‌ study compared the effects of low-carb diets and low-fat diets on Jan 2, 2022 · Eat SOME seafood and omega-3-rich foods (2 to 3 times per week) – Fish (preferably fatty fish like salmon and mackerel, but you can use white fish varieties as well), nuts, and seeds. If it works for you, try to eat these 2 to 3 times a week. Eat SOME poultry, eggs, and dairy (1 to 2 times per week ). Aug 29, 2022 · 1 cup of cooked brown rice. 1 cup of steamed broccoli. Micronutrients: 608 calories, 75 grams protein, 57 grams carbohydrates, and 10 grams fat. Daily Totals: 2,052 calories, 156 grams protein, 243 grams carbohydrates, and 58 grams fat. Note that beverages are not included in this meal plan. 7Gi2.