Weekly Core for Diet Macros

"If you're trying to lose weight, the number should be adjusted to 10-30% Carbohydrates, 40-50% Protein and 30-40% Fat." - Prospect Medical Group

2 lb/week weight loss goal

 * 1950 avg daily calories
 * 30 minutes exercise (brisk walk, aqua-exercise) 3-5 times a week





Proteins In 10+ gram servings

 * 2 Large Eggs (12g protein, 0 carbs) DAILY (12-18 eggs/week)


 * 1 5 oz can of tuna (20g protein, 0 carbs) TWICE WEEKLY (2 cans/week)


 * 1/4 cup Natural Peanut Butter (14 g. protein, 12g net carbs) OFTEN (daily = 1 16 oz jar/week)


 * Purely Inspired Organic Protein (22g protein, 4g net carbs) DAILY (~3 lbs/month)


 * Purely Inspired Collagen Peptides (10g protein, 0 carbs) DAILY ( ~1 lb/month)


 * 1/2 c. (8 oz) raw firm Tofu (22g protein, 0.6g carbs) monthly (1-2 containers/mo)


 * 3 oz boneless, skinless chicken breast (26g protein, 0 carbs) OFTEN (1 lb/week)


 * 4 oz 85% lean ground turkey (17g protein, 0 carbs) OFTEN (1 lb/week)


 * 1/2 c. 2% lowfat cottage cheese (13g protein, 5g net carbs) OFTEN (3 times/week)


 * 3/4 c. frozen edamame (10g protein, 2g net carbs) WEEKLY (1 package/month)


 * 1 c. plain nonfat yogurt (11g protein, 18g net carbs) OFTEN (2 cups/week)


 * 1 can sardines (16g protein, 0 carbs) WEEKLY (1 can/week)