Divide the Total Grams from Each Macronutrient into 6-meal plan

Okay. You know how much carbs, protein and fats in grams you should consume a day in order to meet your goal. You also know what macronutrient foods, how to eat, and how much of a particular item from the list makes one exchange. But you don’t know how many exchanges from what type of food to eat during what part of the day.

Here is an example. This is a common way for macronutrient breakdown during the day but don’t consider this the only possible way to do that. Feel free to change things around to suit better your particular needs. This is just an example to provide you with a starting point for your experiments.

The following examples are created under assumption that you eat six meals a day. If that’s not the case you know what to do. Change it.

Workout days:

Breakfast: x carbohydr. Exch. (30%), x protein Exch. (15%), x fat Exch. (20%)
Morning snack: x carbohydr. Exch. (10%), x protein Exch. (15%), x fat Exch. (25%)
Lunch: x carbohydr. Exch. (25%), x protein Exch. (15%), x fat Exch. (20%)
Afternoon snack: x carbohydr. Exch. (10%), x protein Exch. (15%), x fat Exch. (25%)
Dinner: (post w/o) x carbohydr. Exch. (25%), x protein Exch. (25%), 0 fats
Evening snack: x carbohydr. Exch. (0%), x protein Exch. (15%), x fat Exch. (10%)

Days off:

Breakfast: x carbohydr. Exch. (30%), x protein Exch. (17%), x fat Exch. (20%)
Morning snack: x carbohydr. Exch. (10%), x protein Exch. (17%), x fat Exch. (20%)
Lunch: x carbohydr. Exch. (25%), x protein Exch. (17%), x fat Exch. (20%)
Afternoon snack: x carbohydr. Exch. (10%), x protein Exch. (17%), x fat Exch. (20%)
Dinner: x carbohydr. Exch. (25%), x protein Exch. (17%), x fat Exch. (10%)
Evening snack: x carbohydr. Exch. (0%), x protein Exch. (17%), x fat Exch. (10%)

* To determine the exchanges divide each result for the carbs in grams by 15, proteins by 7 and fats by 5.

* How to round the numbers for the exchanges:

Example: If the result for the carbs is 2.6 round to the bigger number (3) in meals 1, 3 and 5, and to the smaller number (2) in meals 2, 4 and 6.

For the proteins vice versa: round to the smaller number in meals 1, 3 and 5, and to the bigger number in meals 2, 4 and 6.

For the fats: same as with the ptroteins if it’s not an even number.

This calorie breakdown is in case that you want to know it in grams.

Workout days:

Breakfast: x carbohydrates (30%), x proteins (15%), x fats (20%)
Morning snack: x carbohydrates (10%), x proteins (15%), x fats (25%)
Lunch: x carbohydrates (25%), x proteins (15%), x fats (20%)
Afternoon snack: x carbohydrates (10%), x proteins (15%), x fats (25%)
Dinner: (post w/o) x carbohydrates (25%), x proteins (25%), 0 fats
Evening snack: x carbohydrates (0%), x proteins (15%), x fats (10%)

Days off:

Breakfast: x carbohydrates (30%), x proteins (17%), x fats (20%)
Morning snack: x carbohydrates (15%), x proteins (17%), x fats (20%)
Lunch: x carbohydrates (25%), x proteins (17%), x fats (20%)
Afternoon snack: x carbohydrates (15%), x proteins (17%), x fats (20%)
Dinner: x carbohydrates (15%), x proteins (17%), x fats (10%)
Evening snack: x carbohydrates (0%), x proteins (17%), x fats (10%)

There we go. We are almost done with this topic. I will be clarifying things in the next several days and every time someone posts a question.