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 ( 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 ( 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 ( 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 ( 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 ( 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!