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    Homeweight-lossIf It Fits Your Macros 101: 30-Day IIFYM Diet Plan for Beginners

    If It Fits Your Macros 101: 30-Day IIFYM Diet Plan for Beginners

    30-Day IIFYM Diet Plan for Beginners | If you’re looking for a clean eating plan that will help you lose weight without counting calories and depriving yourself of the foods you love, cooking macro friendly recipes is key. We’ve created a 30-day IIFYM kickstart diet with 30 delicious IIFYM recipes each for breakfast, lunch, dinner, and snacks to help you learn macros for beginners for weight loss that lasts! #macrofriendlyrecipes #IIFYM #IIFYMrecipes

    Counting macros has become a wildly popular way to lose weight. The IIFYM diet plan is so popular because rather than counting calories and depriving yourself of foods you love, you count your macros instead! It’s a flexible dieting option, perfect for people who want to lose weight but don’t want to be too restricted with what they eat. Sound like your cup of tea? Take a look at our 30 day IIFYM diet plan for beginners!

    What is the IIFYM Diet?

    The IIFYM Diet is a flexible eating plan where you count your macros instead of your calorie intake. Macronutrients are a type of calorie that provide energy and there are three main macronutrients: carbohydrates, fat and protein. With the IIFYM diet, you calculate your personal macro allowance for the day (we explain how below!), and as long as foods fit into your daily macro allowance, you can enjoy them without feeling restricted.

    What Are The Benefits Of The IIFYM Diet?

    1. Flexibility
    You can eat whatever you want as long as it fits into your macros for the day. You’re able to eat a diverse range of foods, making meals more enjoyable.

    2. Weight Loss
    The IIFYM diet is efficient in helping your lose weight. Typically, you lose weight when you burn more calories than you consume, which you can achieve on the IIFYM eating plan.

    How Do I Calculate My Macros For Weight Loss?

    The amount of macros you should be eating for weight loss will be different than anyone else’s. First, you’re going to find your “macronutrient ratio” – a ratio that takes into account your height and weight, activity level, age, and weight loss goals. There are calculators and apps to help you find your macro ratio such as the macro diet calculator or My Plate app.

    If you’re calculating your macros for weight loss, the following ratio will be a good starting point for you: 10-30% carbs, 40-50% protein, 30-40% fat. Make sure to tweak your macros taking into account the results you’re looking for and your activity level.

    30 IIFYM Diet Breakfast Recipes

    1. Cauliflower Hash Brown Egg Bites | Cafe Delites
    Protein: 8 g | Carbs: 2.2 g | Fat: 5.4 g

    2. Breakfast Burritos | Fit Foodie Finds
    Protein: 25 g | Carbs: 22 g | Fat: 20 g

    3. Tofu Scramble with Kale | Pop Sugar
    Protein: 18.8g | Carbs: 16.6g | Fat: 15.8g

    4. Cottage Cheese Parfait Toast | Lillie Eats and Tells
    Protein: 15.6g | Carbs: 27.3g | Fat: 5g

    5. Breakfast Wonton Cups | Stay Fit Mom
    Protein: 31.5g | Carbs: 23g | Fat: 9.5g

    6. Overnight Oats | Pop Sugar
    Protein: 11.4g | Carbs: 44g | Fat: 16.1g

    7. Dark Chocolate Protein Waffles | Lille Eats and Tells
    Protein: 30.9g | Carbohydrates: 37.4g | Fat: 6.5g

    8. Peanut Butter Banana Protein Breakfast Cake | Get Your Fit Together
    Protein: 11g | Carbs: 17g | Fat: 4g

    9. Hash Brown and Cheese Breakfast Bake | Avatar Nutrition
    Protein: 12g | Carbs: 5g | Fat: 3g

    10. Spinach Feta Wrap | Pop Sugar
    Protein: 16.2 g | Carbs: 23.3 g | Fat: 10.8g

    11. Cilantro Breakfast Taquitos | Lillie Eats and Tells
    Protein: 5.9g | Carbs: 4.4g | Fat: 1.7g

    12. Breakfast Casserole with Sausage, Eggs, Spinach and Mushrooms | 40 Aprons
    Protein: 20g | Carbs: 5g | Fat: 17g

    13. Protein Pop Tarts | Mason Fit
    Protein: 39g | Carbs: 51g | Fat: 3g

    14. One Carb Protein Waffle | To Simply Inspire
    Protein: 25g | Carbs: 1g | Fat: 0

    15. Blueberry Breakfast Cookies | Skinny MS
    Protein: 5g | Carbs: 19g | Fat: 21g

    16. Yogurt and Cottage Cheese Breakfast Bowl | Lillie Eats and Tells
    Protein: 24g | Carbs: 31g | Fat: 7g

    17. Cinnamon Vanilla Protein Bites | Cotter Crunch
    Protein: 3g | Carbs: 11g | Fat: 3g

    18. Banana Muffins | Patience and Consistency
    Protein: 4g | Carbs: 13g | Fat: 3g

    19. No Bake High Protein Cookies | Life Her Way
    Protein: 18g | Carbs: 9g | Fat: 4g

    20. Banana Chocolate Chip Baked Oatmeal Cups | The Recipe Rebel
    Protein: 4g | Carbs: 26g | Fat: 4g

    21. Protein Berry Crumble | Diabetes Strong
    Protein: 30g | Carbs: 35g | Fat: 9g

    22. Salsa Breakfast Bake | Carrots N Cake
    Protein: 14g | Carbs: 19g | Fat: 12g

    23. Protein Apple Crisp | Fitluential
    Protein: 10g | Carbs: 32g | Fat: 4g

    24. Pumpkin Protein Waffles | Lillie Eats and Tells
    Protein: 33g | Carbs: 35g | Fat: 4g

    25. Biscuits and Gravy | Jennifer Banz
    Protein: 40g | Carbs: 5g | Fat: 60g

    26. Tofu Scramble | Healthy Eater
    Protein: 20g | Carbs: 24g | Fat: 12g

    27. High Protein Oatmeal | Fit Actor Travels
    Protein: 30g | Carbs: 28g | Fat: 4g

    28. Cinnamon Roll Protein Muffins | Macro Miranda
    Protein: 7g | Carbs: 9g | Fat: 4g

    29. Protein Packed French Toast | Angela’s Balanced Life
    Protein: 25g | Carbs: 27g | Fat: 2g

    30. Plantain Apple Bacon Hash | Paleo Running Mama
    Protein: 12g | Carbs: 44g | Fat: 22g

    30 IIFYM Diet Lunch Recipes

    1. Baked Cheddar Ranch Chicken | Organize Yourself Skinny
    Protein: 13 g | Carbs: 7 g | Fat: 30 g

    2. Chicken Salad | Joyful Healthy Eats
    Protein: 18 g | Carbs: 13 g | Fat: 8 g

    3. Chipotle Chicken Bowl | Pop Culture
    Protein: 28 g | Carbs: 29 g | Fat: 5 g

    4. Zucchini Tuna Cakes | Chocolate Salad
    Protein: 34 g | Carbs: 14 g | Fat: 11 g

    5. Turkey Taco Wraps | The Cozy Cook
    Protein: 33 g | Carbs: 23 g | Fat: 17 g

    6. Spicy Tuna Avocado Wrap | Eat Yourself Skinny
    Protein: 18.2 g | Carbs: 28.2 g | Fat: 9.6 g

    7. Quinoa Enchiladas | Delish Knowledge
    Protein: 16.7g | Carbs: 56.9g | Fat: 16.7g

    8. Cauliflower Rice Stir Fry | Minimalist Baker
    Protein: 11.9g | Carbs: 52g | Fat: 24.7g

    9. Turkey Lettuce Wraps | Eat Yourself Skinny
    Protein: 23.5 g | Carbs: 7.8 g | Fat: 0.8 g

    10. Tuna Casserole | Stay Fit Mom
    Protein: 22.7g | Carbs: 30g | Fat: 3.8g

    11. Avocado Chicken Salad | Pop Sugar
    Protein: 39.6g | Carbs: 34.6g | Fat: 14.9g

    12. Blackened Salmon Sandwich | Lillie Eats and Tells
    Protein: 25.8g | Carbs: 32.9g | Fat: 17.5g

    13. Lemon Chicken Salad Sandwich | Sass En Masse
    Protein: 39.5g | Carbs: 35.8g | Fat: 11.4g

    14. Southwestern Salad | The Pinning Mama
    Protein: 27.4g | Carbs: 22g | Fat: 8.7g

    15. Greek Crunch Wrap: Lillie Eats and Tells
    Protein: 32g | Carbs: 30g | Fat: 8g

    16. Chicken Mushroom Shish Kababs | Fit Women Eat
    Protein: 45g | Carbs: 25g | Fat: 10g

    17. Chicken and Avocado Burritos | Closet Cooking
    Protein: 40g | Carbs: 37.2g | Fat: 24g

    18. Pineapple Chipotle Salmon Tostadas | Joyful Healthy Eats
    Protein: 13g | Carbs: 13g | Fat: 17g

    19. Turkey Chili | Malzisfit
    Protein: 25g | Carbs: 30g | Fat: 6g

    20. Coconut Rice with Turkey Patties | Fit Women Eat
    Protein: 25g | Carbs: 28g | Fat: 12g

    21. Pad Thai Quinoa Salad | Simply Quinoa
    Protein: 14g | Carbs: 35g | Fat: 19g

    22. Chicken Quinoa Salad | Fit Women Eat
    Protein: 53g | Carbs: 32g | Fat: 7g

    23. Creamy Taco Soup | Mason Fit
    Protein: 18g | Carbs: 23g | Fat: 5g

    24. Buffalo Chicken Quesadilla | Brittany Cradduck
    Protein: 44g | Carbs: 31g | Fat: 14g

    25. Ground Chicken, Sweet Potato, Black Bean Skillet | Angela’s Balanced Life
    Protein: 24g | Carbs: 14g | Fat: 11g

    26. Healthier Mac and Cheese | Tone and Tighten
    Protein: 16g | Carbs: 38g | Fat: 9g

    27. Macro-Friendly Shepherd’s Pie | Avatar Nutrition
    Protein: 18g | Carbs: 15g | Fat: 5g

    28. Egg White Wrap with Sun Dried Tomatoes, Feta and Arugula | Lillie Eats and Tells
    Protein: 39g | Carbs: 35g | Fat: 8g

    29. Turkey Taco Zucchini Casserole | Macro Miranda
    Protein: 30g | Carbs: 31g | Fat: 6g

    30. Chicken Enchilada Bowl | Hey Keto Mama
    Protein: 38g | Carbs: 10g | Fat: 40g

    30 IIFYM Diet Dinner Recipes

    1. Pesto Chicken and Veggies | Julia’s Album
    Protein: 54.5 g | Carbs: 18.5 g | Fat: 20 g

    2. Vegetable Pesto Salmon | Lexi’s Clean Kitchen
    Protein: 35g | Carbs: 42.4g | Fat: 37g

    3. Turkey Burgers | Healthy Eater
    Protein: 23 g | Carbs: 10 g | Fat: 13 g

    4. Steak Fajita Roll Ups | Diethood
    Protein: 32 g | Carbs: 8 g | Fat: 19 g

    5. Chicken Parmesan Zucchini Boats | The Wholesome Dish
    Protein: 38 g | Carbs: 13 g | Fat: 18 g

    6. Garlic and Herb Chicken and Veggies | Gimme Delicious
    Protein: 28 g | Carbs: 8 g | Fat: 12 g

    7. Lemon Basil Chicken | Well Plated
    Protein: 40 g | Carbs: 29 g | Fat: 8 g

    8. Balsamic Chicken and Vegetables | Averie Cooks
    Protein: 57 g | Carbs: 31 g | Fat: 10 g

    9. Pork Tenderloin with Grilled Vegetables | Well Plated
    Protein: 33 g | Carbs: 16 g | Fat: 20 g

    10. Turkey Taco Spaghetti Squash Boats | Skinny Taste
    Protein: 20g | Carbs: 16g | Fat: 10g

    11. Easy Poached Fish | The Healthy Foodie
    Protein: 33.8g | Carbs: 5.3g | Fat: 1.9g

    12. Coconut Red Curry with Chickpeas | Minimalist Baker
    Protein: 12.4g | Carbs: 40.2g | Fat: 17.6g

    13. Sesame Ginger Salmon | Pure Wow
    Protein: 39g | Carbs: 21g | Fat: 26g

    14. Cod with Orange and Swiss Chard | Pure Wow
    Protein: 35g | Carbs: 32g | Fat: 15g

    15. Gluten Free Mac and Cheese | Lexi’s Clean Kitchen
    Protein: 14.1g | Carbs: 24.3g | Fat: 37.5g

    16. Mediterranean Cod | Abra’s Kitchen
    Protein 23g | Carbs: 12g | Fat: 13g

    17. Pecan Orange Salmon | Men’s Journal
    Protein: 19g | Carbs: 13g | Fat: 13g

    18. Chicken and Broccoli Alfredo | Stay Fit Mom
    Protein: 40.6g | Carbs: 36.3g | Fat: 17.6g

    19. BBQ Pulled Pork Quesadilla | Lillie Eats and Tells
    Protein: 45.4g | Carbs: 35.6g | Fat: 12.4g

    20. Baked Chicken Parmesan | Well Plated
    Protein: 48g | Carbs: 20g | Fat: 11g

    21. Macro-Friendly Pizza | Medium
    Protein: 67g | Carbs: 42g | Fat: 10g

    22. Creamy Beef Stroganoff | Working Against Gravity
    Protein: 33g | Carbs: 17g | Fat: 9g

    23. Korean Ground Beef with Cauliflower Rice | Mason Fit
    Protein: 25g | Carbs: 11g | Fat: 9g

    24. Buffalo Turkey Meatball Subs | Lillie Eats and Tells
    Protein: 24.6g | Carbs: 9g | Fat: 6g

    25. Lentil Meatballs | Well Plated
    Protein: 7g | Carbs: 19g | Fat: 3g

    26. Sloppy Joes | Mason Fit
    Protein: 21.3g | Carbs: 2.4g | Fat: 4g

    27. Slow Cooker Stuffed Shells | Malzisfit
    Protein: 19g | Carbs: 24g | Fat: 9g

    28. Macro Friendly Cobb Salad | Patience and Consistency
    Protein: 43.85g | Carbs: 10.81g | Fat: 15.06g

    29. Sweet Ground Beef and Broccoli | Mason Fit
    Protein: 20g | Carbs: 10g | Fat: 8g

    30. Tostadas with Slow Cooker Salsa Verde Carnitas | Lillie Eats and Tells
    Protein: 38g | Carbs: 49g | Fat: 13g

    30 IIFYM Diet Snack Recipes

    1. Zucchini Fritters | Just a Taste
    Protein: 4g | Carbs: 12g | Fat: 6g

    2. Sweet Potato Fries | Stay Fit Mom
    Protein: 3.66g | Carbs: 44.7g | Fat: 2.4g

    3. Protein Cookies | Well Plated
    Protein: 6g | Carbs: 21g | Fat: 8g

    4. Lemon Protein Donuts | My Own Meal Plan
    Protein: 10g | Carbs: 13g | Fat: 2g

    5. S’mores Protein Bites | Mason Fit
    Protein: 10g | Carbs: 11g | Fat: 2g

    6. Peanut Butter Protein Donuts | My Own Meal Plan
    Protein: 8g | Carbs: 15g | Fat: 5g

    7. Shortbread Protein Cookies | Avatar Nutrition
    Protein: 13g | Carbs: 14g | Fat: 6g

    8. Paninos | GetMacroEd
    Protein: 10g | Carbs: 1g | Fat: 9g

    9. Cookie Dough Buckeyes | Avatar Nutrition
    Protein: 7g | Carbs: 11g | Fat: 3g

    10. Macro Friendly Nachos | Lillie Eats and Tells
    Protein: 56g | Carbs: 55g | Fat: 20g

    11. Chili | GetMacroEd
    Protein: 28g | Carbs: 21g | Fat: 10g

    12. Chocolate Chip Peanut Butter Pretzel Protein Bars | Working Against Gravity
    Protein: 11g | Carbs: 33g | Fat: 5g

    13. Enchilada Layer Dip | Avatar Nutrition
    Protein: 15g | Carbs: 7g | Fat: 3g

    14. Maple Rhubarb Protein Muffins | Squatting for Snacks
    Protein: 5g | Carbs: 8g | Fat: 2g

    15. Pistachio Butter Fudge | Avatar Nutrition
    Protein: 3g | Carbs: 5g | Fat: 2g

    16. Low Carb Pinwheels | 730 Sage Street
    Protein: 6g | Carbs: 2g | Fat: 12g

    17. Low Carb Cheese Taco Shells | Homemade Interest
    Protein: 17g | Carbs: 2g | Fat: 20g

    18. Simple Deviled Eggs | Keto Connect
    Protein: 6g | Carbs: 0.4g | Fat: 11g

    19. Antipasto Skewers | Homemade Interest
    Protein: 6g | Carbs: 1g | Fat: 4g

    20. Bacon Guacamole Fat Bombs | Keto Diet App
    Protein: 3g | Carbs: 3g | Fat: 15g

    21. Keto Steak Tacos | Hey Keto Mama
    Protein: 7g | Carbs: 1g | Fat: 7g

    22. Cheese Meatballs | Fat For Weight Loss
    Protein: 46g | Carbs: 2g | Fat: 28g

    23. Fat Bombs with Cacao and Cashew | Kettle and Fire
    Protein: 4g | Carbs: 6g | Fat: 11g

    24. Keto Brownie Bombs | Low Carbe Diem
    Protein: 8g | Carbs: 5g | Fat: 17g

    25. Parmesan Chive and Garlic Crackers | Peace Love and Low Carb
    Protein: 6g | Carbs: 2g | Fat: 9g

    26. Butter Pecan Fat Bombs | Liv Breathe Keto
    Protein: 1g | Carbs: .5g | Fat: 11g

    27. Sausage and Egg Bites | Maebells
    Protein: 5g | Carbs: 1g | Fat: 6g

    28. Cheeseburger Bites | Masonfit
    Protein: 7g | Carbs: 2g | Fat: 1g

    29. Faux-tatoes | Gnom Gnom
    Protein: 0.5g | Carbs:3g | Fat: 35g

    30. Low Carb Tortilla Chips | The Keto Queens
    Protein: 9g | Carbs: 4g | Fat: 11g

    Losing weight is easy when you’re counting macros! Use this 30-day plan to get started right!

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