## 500 calories per meal/7 meals/Near exact macro count for each meal

Im pretty meticulous when it comes to details. (please critique) This diet follows a 35/45/20 macro plan and not only that but it follows it for every meal eaten in the day (Im a stickler). The meals are all 500 calories and if you should want to increase intake by 500 calories? Add in another meal.

The great thing about this is I can easily either add a meal as I stated earlier or simply up the size of all the meals by multiplying the meals by the same percentage. Lets say I want to increase intake by 15% (3500 calories turns into roughly 4015 calories) I simply multiply by 1.15 the protein/carbs/fats. Also you must multiply the ounces of each meal as I laid out (each meal is laid out in ounces/grams and you must multiply that by 1.15 to increase 15% as well.

To do this you need a precise scale and a calculator nothing more since all meals are set up to follow the same macros you wont lose balance by scaling up. My meal plan is set up to measure by calories not grams (just how I do it, so instead of saying 4 grams of protein I specify 16 calories of protein) Here is my meal plan:

Total: 500 calories per meal
Protein: 175 per meal
Carbs: 225 per meal
Fats: 100 per meal
7 Meals: 3500 calories
Meal 1: 8 am - Egg Whites (3) 43.2 protein - 2.88 carbs – 1.62 fats
95% Lean ground Beef (4 ounces) 95.66 protein – 0 carbs – 50.32 fats
Oatmeal (70.82 grams, 2.5 ounces) 35.4 protein – 191.34 carbs – 47.8 fats
Strawberries (3 ounces) 2.28 protein – 26.1 carbs – 3 fats
Total Calories: 499.6 Protein: 176.54 Carbs: 220.32 Fats: 102.74

Meal 2: 1030 am - Chicken (5.00 ounces) - 130.5 protein - 0 carbs – 15.75 fats
Potato (9 oz) – 21.6 protein – 180 carbs – 8.1 fats
Green Beens (5 ounces) – 10.4 protein – 40.4 carbs – 10.4 fats
Almonds (½ ounce) 12 protein – 12.2 carbs – 63.9 fat

Total Calories: 505.25 - Protein 174.5 Carbs 232.6 – Fats 98.15

Meal 3: 1 pm - Salmon (153.5 grams/5.415 ounces) 147.3 protein – 0 carbs – 46.35 fats
Brown Rice (69.33 grams/ 2.45 ounces) 19.8 protein – 211 carbs – 14.86 fats
Asparagus (3 ounces) 7.92 protein – 13.68 carbs - 17.01 fats
Olive oil (½ tea spoon) 0 protein – 0 carbs – 20.25 fats
Total Calories: 498.17 Protein 175.02 – Carbs 224.68 - Fats 98.47

Meal 4: 330 pm – Chicken (5.00 ounces) 130.5 protein - 0 carbs – 15.75 fats
White Rice (1/4 cup) 16 protein - 154 carbs - 4.5 fats
Broccoli (6.5 Ounces) 20.8 protein – 48.88 carbs – 5.856 fats
Cashews (2/3 ounce) 13.83 protein - 22.87 carbs - 74.21 fats
Total calories 507.2 - Protein 181.13 – Carbs 225.75 - Fats 100.32
Meal 5: 6pm pm – Chicken (5.00 ounces) 130.5 protein - 0 carbs – 15.75 fats
Brown Rice (69.33 grams/ 2.45 ounces) 19.8 protein – 211 carbs – 14.86 fats
Mushrooms (3.6 oz) 12.7 protein – 13.39 carbs – 3.24 fats
Almonds (½ ounce) 12 protein – 12.2 carbs – 63.9 fat
Total Calories 513.23 - Protein – 175.89 - 239.59 Carbs – 97.75 Fats

Meal 6: 830 pm - Sirloin (4 ounces) – 137.6 protein – 0 carbs – 63.6 fats
Green Beens (5 ounces) – 10.4 protein – 40.4 carbs – 10.4 fats
Sweet Potatoe (6 ounces) – 24 protein – 144 carbs – 0 fats
Cashew (¼ ounce) – 5.2 protein – 19.35 carbs – 27.9 fats
Total Calories 482.85 - Protein 177.2 – Carbs 203.75 – Fats 101.9

Meal 7: 11pm - Chicken (5.00 ounces) 130.5 protein - 0 carbs – 15.75 fats
Brown Rice (69.33 grams/ 2.45 ounces) 19.8 protein – 211 carbs – 14.86 fats
Mushrooms (3.6 oz) 12.7 protein – 13.39 carbs – 3.24 fats
Almonds (½ ounce) 12 protein – 12.2 carbs – 63.9 fat
Total Calories 513.23 - Protein – 175.89 - 239.59 Carbs – 97.75 Fats

7 Meal Totals: Calories 3519.53 - Protein 1236.17 – Carbs 1586.28 – Fats 697.08
19.53 over - 11.17 over - 11.28 over - 2.92 under
Target: Calories 3500 – Protein 1225 – Carbs 1575 – Fats 700

Please critique. Its not easy setting up 7 meals to follow macros exactly it took a lot of work but in the long run it makes me feel like its better for my body and also is easier for me to manipulate. Thanks!