This area contains sample meals plans that meet ideal macro and micronutrient needs for a specific target calorie goal, further separated into common dietary restrictions (omnivore, vegetarian, vegan, keto – carnivore, omnivore, vegetarian, vegan).
These plans are based on your typical resting day calorie burn / Total Daily Energy Expenditure (TDEE).
Start by choosing a meal plan from your dietary restrictions with a calorie target that is at or lower than your measured resting TDEE.
These recipes can be quickly altered to allow for increased daily activity by adding additional carbohydrate content from eg. oats, potatoes, sweet potatoes, or rice/corn/grains (less preferred), or by snacks in between meals.
Most of these meals can be meal-prepped in advance and reheated, as necessary.
You can typically substitute ingredients where availability or taste precludes you from using the original recipe, however you should confirm that your daily targets are covered by these changes and fill any gaps.
If you’re doing smaller eating windows via Intermittent Fasting (IF) or One Meal A Day (OMAD) methodology, you would continue to eat the same meals, but time inside your eating window.
The recipes shown in these meal plans are downloadable as JSON files, which can be imported into your Cronometer recipes, for easy logging.