Free 40-30-30 Weight Loss Plan


This free weight loss plan follows the popular macronutrient distribution ratio of 40% carbs, 30% protein, and 30% fat. The calories clock in at approximately 1,600 per day with a delicious, customizable, meal-prep friendly plan that you will love.

40-30-30 Weight Loss Plan

Free 40-30-30 Weight Loss Plan

If you’ve been wanting to shed a few pounds while honing in macros, this 40-30-30 Weight Loss Plan is for you. It’s a 7-day guide of healthy meals and snacks, all of which are made with whole food ingredients and many of them are gluten-free. 

With each day supplying about 1,600 calories (40% coming from carbohydrates, 30% from protein, and 30% from fat), you’ll feel satiated throughout the day. Of course, be sure to consider your own individual caloric intake and energy needs. Most active women will likely need to add more calories to this plan, but, as always, do what’s best for you and your goals. This sample plan is a great place to start! 

The whole point of using macros AS A TOOL for weight loss is to give you more food options, increased flexibility, and provide data about what you are eating and how it can help you get to your body composition goals.⁠ You should be able to eat egg whites and donuts, grilled chicken and milkshakes, carrots and cake!

Macros are supposed to fit into your lifestyle, not the other way around. Your lifestyle should not be controlled by them. (If you feel this way, macros might not be for you and that’s TOTALLY okay!)⁠⁠. I personally have set up my personal macros in this way many times, and it’s always left me feeling great! 

Get the 40-30-30 Weight Loss Plan here

The 40-30-30 Weight Loss Diet includes:

  • 7 days of healthy meals and snacks
  • 17 gluten-free, whole food recipes that are simple and delicious
  • An easy-to-follow meal prep plan
  • A step-by-step prep guide to keep you organized in the kitchen

If your personal goal is more or less than 1,600 calories per day, you will need to add or subtract macros as needed. This can be as simple as eating an extra snack or decreasing a portion size. Even still, you’ll have a solid base for your planning!

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