Macros & Meal Prep — movewell.
the movewell method

Your food, simplified.

a beginner's guide to macros & meal prep

I know, I know this can feel like a lot. Macros, TDEE, meal prep, portioning... it's enough to make anyone want to give up before they even start.

But this guide isn't just for this program. This is information you'll carry with you for life. My goal isn't to give you a rigid plan to follow. It's to help you actually understand food so you can make confident choices whether you're meal prepping on a Sunday or eating out on a Friday night.

Tap each section below to open it. Go at your own pace. You've got this. 🤍

✦ Important notes before you start

A few things I want you to know before you dive in.

🌱
Vegan, vegetarian, or have dietary restrictions?
This guide covers general nutrition but I know everyone's needs are different. If you follow a specific diet or have dietary restrictions, please reach out to me directly and I will tailor your plan to fit your lifestyle. You are not left out, we just handle it one on one!
🤰
Prenatal, postpartum, or managing a health condition like PCOS?
Your needs are specific and important. If you are pregnant, postpartum, or managing something like PCOS, please let me know so I can adjust your plan accordingly. These are not situations where general guidelines apply and I want to make sure you are supported the right way.
👩‍⚕️
Working with a doctor, dietician, or OB/GYN?
If you are currently working with a medical professional and they have given you specific nutrition guidance, their recommendations override mine and that is totally okay. What is not optional is telling me. It is mandatory that you let me know so I can adjust your goals in the app and make sure we are all on the same page. Your health and safety always come first. 🤍
💊
On a GLP-1 medication like Ozempic, Wegovy, or Mounjaro?
Please let me know! GLP-1 medications significantly suppress your appetite which makes it really easy to under eat, and when you're not eating enough your body can start breaking down muscle instead of fat. Hitting your protein goal becomes even more important when you're on these medications. I need to know so I can adjust your plan and make sure you're losing fat not muscle. 🤍
01 What are macros?

Every single food you eat is made up of three macronutrients. All three matter. Here's what each one does for your body.

🥩
Protein
builds & repairs muscle. keeps you full longer. your #1 priority.
🍚
Carbs
your main source of energy. not the enemy, just choose wisely.
🥑
Fat
supports hormones, brain health & helps absorb nutrients.
🥩
Why protein matters so much
Protein is made up of amino acids, the building blocks your body uses to repair and grow muscle. It also takes longer to digest, which means it keeps you fuller for longer and helps reduce cravings. Aim to have a protein source at every single meal.
🍚
Carbs are not the enemy
Carbohydrates are your body's preferred fuel source, especially for workouts. Cutting them out completely often leads to low energy, brain fog, and burnout. The goal is to choose quality carbs (whole grains, fruits, potatoes) and time them well around your activity.
🥑
Fat is essential, do not cut it
Dietary fat supports hormone production, brain function, and helps your body absorb fat-soluble vitamins like A, D, E, and K. Healthy fats from avocado, olive oil, nuts, and eggs are an important part of a balanced diet, just be mindful of portions since fat is calorie-dense.
💧
Don't forget water
Technically not a macro but worth mentioning. Staying hydrated affects your energy, hunger levels, and performance. Aim for at least half your body weight in ounces of water per day. Dehydration can often feel like hunger, so drink up before reaching for a snack.

Start with protein and build from there. You don't need to nail every number perfectly on day one. Get your protein consistent first. Once that's a habit, dialing in carbs and fat becomes so much easier.

02 Understanding your TDEE & calorie goals

Now that you know what macros are, here's how your personal goals were calculated and why hitting them (not going under) actually matters.

TDEE stands for Total Daily Energy Expenditure. It's basically how many calories your body burns in a day just to function, including exercise, walking, and even just breathing. Think of it as your body's personal budget.

🔻
Calorie Deficit
Eating below your TDEE. This is how fat loss happens. Your body uses stored fat for energy when it's not getting enough from food. This is where most clients start.
⚖️
Maintenance
Eating at your TDEE. Your weight stays the same. Great for when you've hit your goal and want to sustain it, but not usually where we start.
🔺
Calorie Surplus
Eating above your TDEE. This is how muscle is built. Your body has extra fuel to grow and recover. Usually for those focused on building muscle.

As your coach, I have provided a recommended macro goal based on your body and your goal. This is a suggestion, not a requirement but it is there to guide you. Please don't go under your numbers. Eating less is not always better. When you consistently eat below your goal, your body goes into stress mode, your metabolism slows down, and fat loss actually becomes harder. The goal is to hit your numbers, not stay under them. Trust the process. 🤍

where to find your numbers in the app

MacrosToday tab → Nutrition → your daily macro breakdown
GoalsCoaching tab → Macros → your personalized targets
03 The meal prep formula

Stop overthinking it. Every meal just needs these three things. And if you need more ideas, check out your meal guide and recipe books included in the program!

the formula

protein + carb + veggie

Protein
chicken breast
ground turkey
eggs
greek yogurt
shrimp
tuna
Carb
white or brown rice
potatoes
oats
tortillas
quinoa
fruit
Veggie
broccoli
spinach
bell peppers
zucchini
asparagus
salad mix

a sample day

Breakfasteggs + oats + fruit
Lunchground turkey + rice + broccoli
Dinnerchicken breast + potatoes + salad
Snackgreek yogurt or cottage cheese
04 Batch cooking tips

Meal prep doesn't mean spending your whole Sunday in the kitchen. Here's how to make it actually work for your life.

🍗
Prep two proteins so you don't get sick of your food
Eating the same thing every day gets old fast and that's usually what makes people quit meal prepping. Try cooking two different proteins like shredded chicken AND ground turkey so you have options throughout the week. Your meals will feel way less repetitive.
📅
You don't have to prep for the whole week at once
If prepping 7 days of food feels like too much, prep for just half the week instead. Do Sunday for Monday through Wednesday, then do a quick mid-week prep on Wednesday for the rest. Smaller prep sessions are way more manageable and your food stays fresher too.
🍚
Make a big pot of rice or potatoes
These last 4-5 days in the fridge and go with literally everything. Cook once, eat all week. So easy.
🥦
Roast a sheet pan of veggies
Chop whatever veggies you have, toss with olive oil and seasoning, roast at 400 degrees for 20-25 mins. Easy side for any meal all week.
📦
Portion everything out right away
Once everything is cooked, divide it into containers immediately. When your meals are already portioned, you're way less likely to overeat or just give up and order food.
05 Using a food scale

A food scale is a game changer. It removes the guesswork and makes tracking way more accurate. BUT only if you use it correctly. Here's everything you need to know.

⚖️
Always weigh raw, not cooked
This is the most common mistake people make. When you cook food, it loses water and the weight changes significantly. Chicken breast for example can lose almost half its weight after cooking. Always log and weigh your proteins and grains RAW before cooking for the most accurate tracking. If you search "cooked chicken breast" vs "raw chicken breast" in MyFitnessPal you will see completely different numbers. However if your recipe specifically calls for cooked chicken, then search COOKED chicken in the app. Always match what the recipe is actually using.
🍝
Dry vs cooked for grains and pasta
Same rule applies here. Rice, oats, and pasta absorb water when cooked so they weigh way more after cooking. Always weigh your rice, oats, and pasta DRY before cooking and log it as the dry/uncooked version. If you already cooked it, search for the cooked version in the app but know it's less accurate.
🍌
Weigh what you actually eat, not the whole thing
If you're eating a banana, don't weigh the whole banana with the peel. Peel it first, then weigh just what you're eating. Same goes for any fruit or vegetable with skin or seeds you're not eating. You're logging what goes in your body, not what ends up in the trash.
🍳
Don't forget your cooking oil
This one sneaks up on people. If you're cooking with oil, butter, or any fat, you need to log it. Even a tablespoon of olive oil is around 120 calories. Spray your pan, weigh a small amount, or measure it before it goes in. It adds up way more than you think.
🫙
Use the tare function every time
Place your bowl or container on the scale first, then press tare (or zero) and it resets so it only weighs the food, not the container. Then add your food and you'll get an accurate reading. You can also tare multiple times in a row to add different ingredients to the same bowl without doing math.
🍱
Portion your meal prep evenly with your scale
After cooking a big batch, use your scale to divide it into equal portions across your containers. Log it once and repeat. Tracking becomes so much easier when every container has the same amount.

Weighing your food correctly is everything. You can be consistent with tracking and still not see results if you're not weighing accurately. Raw not cooked, dry not wet, and don't forget the oil. These small things make a really big difference. 🤍

06 Beginner grocery staples

Keep these on hand and you'll always be able to throw together a solid meal. No fancy ingredients, just the basics.

Proteins
chicken breast
ground turkey
eggs
greek yogurt
cottage cheese
canned tuna
shrimp
deli turkey
Carbs
white or brown rice
potatoes & sweet potatoes
oats
whole wheat tortillas
bread
quinoa
fruit
pasta
Veggies & More
broccoli
spinach
bell peppers
zucchini
frozen veggie bags
olive oil
avocado
salad mix
🍗
Grab a rotisserie chicken
Honestly one of the easiest hacks. It's already cooked, it's high in protein, and you can shred it and throw it into bowls, wraps, salads, whatever. Most grocery stores have them ready to go for under $10.
🥚
Hard boil a batch of eggs
Eggs are one of the most affordable and versatile protein sources out there. Hard boil a dozen at the start of the week and you have a quick snack or meal add-on ready at any time.
🧊
Stock your freezer with frozen veggies
Frozen veggies are just as nutritious as fresh and they never go bad. Broccoli, edamame, mixed veggies... throw them in the microwave for 5 minutes and you have a side dish done. Keep your freezer stocked always.
🫙
Keep canned protein on hand
Canned tuna, canned chicken, and canned salmon are great backup options for when you haven't prepped. Mix tuna with a little greek yogurt or avocado and you have a quick high protein meal in minutes.
🍌
Always have easy snacks ready
Greek yogurt, cottage cheese, string cheese, fruit, rice cakes, protein bars. These are the things that keep you from going off track when you're hungry and don't have a meal ready. Keep them visible and easy to grab.
07 Pantry staples: seasonings, oils & sauces

The stuff that makes your food actually taste good!! These are the basics to always have in your pantry.

Seasonings
salt & pepper
garlic powder
onion powder
paprika
cumin
Italian seasoning
red pepper flakes
everything bagel
Oils & Fats
olive oil
avocado oil spray
coconut oil
butter or ghee
Sauces & Extras
low sodium soy sauce
hot sauce
salsa
mustard
low sugar ketchup
greek yogurt (as a sauce base)
lemon & lime juice
balsamic vinegar
🧂
Seasoning your food is not cheating
Healthy food does not have to be bland. Learning to season your food well is literally the #1 thing that will make meal prep sustainable. Rotate your seasonings so you're not eating the same tasting chicken every day.
🫙
Watch out for hidden calories in sauces
Some sauces and dressings are loaded with sugar, oil, and calories without you realizing it. Always check the serving size and log your sauces. A little goes a long way and it adds up fast.
🥣
Greek yogurt is a secret weapon
You can use plain greek yogurt as a high protein swap for sour cream, mayo, or even salad dressing base. Mix it with some seasoning or hot sauce and you have a creamy sauce with way more protein and way less fat.
08 Eating out & traveling

Life doesn't stop for meal prep and it shouldn't have to. Here's how to navigate restaurants and travel without the guilt.

🍗
Anchor your meal around protein first
When you're looking at a menu, find the protein first. Go for a grilled chicken dish, a steak, salmon, shrimp. Build the rest of your meal around that. It naturally keeps your meal more balanced without having to overthink it.
🌯
Higher protein options when eating out
Chipotle, Waba Grill, Flame Broiler, or any build-your-own bowl spot are great options. Think grilled proteins over fried, ask for sauces on the side, and don't stress about it being perfect.
✈️
Traveling? Enjoy it.
Seriously, enjoy the experience, try the food, make memories. Travel is not the time to be rigid. Just try to stay hydrated, keep moving (all those steps count!), and get back to your routine when you're home. One trip will not undo your progress.
💧
Stay hydrated no matter what
Whether you're at a restaurant or on a plane, water is always your best friend. Dehydration can mimic hunger and make you feel way more off track than you actually are.
09 Real life happens: bad days, cravings & your period

This is the stuff nobody talks about enough. Let's normalize all of it.

😮‍💨
One bad day doesn't ruin anything
Seriously. One off day does not undo your progress. It's what you do consistently over time that matters. You don't need to punish yourself, restrict the next day, or do extra cardio. Just get back to your next meal like nothing happened. That's it.
🌀
Don't spiral, just reset
The biggest thing that derails people isn't one bad meal, it's the spiral that follows. "I already messed up so I might as well keep going." Sound familiar? The reset button is always available. Use it at your very next meal.
🩸
Your period is real and so are your cravings
In the week before your period, your body naturally increases hunger due to hormonal shifts, specifically progesterone. This is not weakness, this is biology. Your cravings are real and your body may actually need a little more fuel during this time. Try to satisfy cravings with higher protein versions of what you're craving, stay extra hydrated, and be kind to yourself. Don't restrict harder. It will backfire.
🤍
Progress isn't always linear
The scale will go up sometimes. You'll have weeks that feel off. That's completely normal and doesn't mean you're failing. Trust the process, stay consistent, and remember why you started.

You're human, not a machine. This program is meant to fit your life, not the other way around. Be patient with yourself and keep going. 🤍

10 Fiber — the macro nobody talks about

Fiber technically isn't a macro but it deserves its own section because most people are not getting enough of it and it affects everything.

🌾
What is fiber and why does it matter
Fiber is a type of carbohydrate your body can't fully digest. It slows digestion down which means you stay fuller longer, your blood sugar stays more stable, and your cravings are way more manageable. It also keeps your gut healthy and your digestion regular. If you're always hungry even when you're hitting your calories, low fiber is usually part of the reason.
📏
How much do you need
A general goal is around 25g of fiber per day for women and 38g for men. Most people get way less than that. You don't need to obsess over it but try to be aware of it and aim to get it mostly from whole foods.
🥦
Best sources of fiber
Vegetables, fruits, legumes (beans, lentils, chickpeas), whole grains like oats and brown rice, nuts and seeds. The more whole foods you eat the easier it is to hit your fiber goal without even thinking about it.
⚠️
Don't go from 0 to 100 overnight
If you suddenly start eating a ton more fiber your stomach is going to be very unhappy lol. Increase it gradually, drink plenty of water, and give your body time to adjust.

You can see your fiber in MyFitnessPal. Go to your diary, tap Nutrition, and scroll through your macros. Try to keep an eye on it alongside your protein. 🤍

11 How to read a nutrition label

Nutrition labels can be confusing but once you know what to look for it takes 10 seconds. Here's exactly what to pay attention to.

1️⃣
Always check the serving size first
This is the most important thing on the entire label. Everything listed is based on ONE serving, not the whole package. A bag of chips might say 150 calories but if there are 3 servings in the bag and you eat the whole thing that's 450 calories. Always check how many servings are in the container before anything else.
🔢
Look at calories, protein, carbs and fat
These are your four main numbers. Calories tell you the total energy. Protein, carbs, and fat tell you where those calories are coming from. This is what you're logging in MyFitnessPal so just make sure what's on the label matches what you're entering in the app.
🍬
Watch out for added sugars
Under total carbohydrates you'll see dietary fiber and then added sugars. Added sugars are sugars that were put in during processing, not naturally occurring ones like in fruit. Try to keep added sugars low. Things like flavored yogurts, protein bars, sauces, and "healthy" snacks can be loaded with them.
🏷️
Don't be fooled by the front of the package
"Low fat", "all natural", "gluten free", "organic" means absolutely nothing in terms of whether it fits your goals. Always flip it over and read the actual label. A gluten free cookie is still a cookie lol.
📱
Use the barcode scanner in MyFitnessPal
You literally do not have to read the label and manually enter anything. Just scan the barcode in the app and it pulls all the info automatically. One of the best features and it makes logging so much faster.
12 Alcohol — how to handle a night out

No judgment here. Alcohol is part of life for a lot of people and you deserve to know how it actually affects your progress so you can make informed choices.

🍷
Alcohol has calories and they add up fast
Alcohol has 7 calories per gram which is almost as calorie dense as fat. A glass of wine is around 120-150 calories, a beer can be 150-200, and cocktails with mixers can be 300-400+ calories each. It's not that you can never drink, it's just that it needs to fit into your overall intake.
🔻
Alcohol pauses fat burning
When you drink, your body prioritizes metabolizing the alcohol over everything else including burning fat. So fat loss basically pauses while your body processes it. The occasional drink won't ruin your progress but drinking frequently will slow things down.
🍹
Lower calorie options if you're going to drink
Stick to clear spirits like vodka, tequila, or gin with soda water and a splash of lime. Light beers or hard seltzers are lower calorie options too. Avoid sugary mixers, frozen drinks, and cocktails with juice because the sugar on top of the alcohol makes it way worse for your goals.
🍕
The late night food is usually the real problem
Alcohol lowers your willpower so the 2am pizza or drive through after a night out is usually where things really go off track. Try to eat a solid protein rich meal before you go out so you're not starving later. Plan ahead and you'll be way better off.
📱
How to log it in MyFitnessPal
Just search the drink by name in the app. "Vodka soda", "glass of red wine", "Modelo" and you'll find it. Log it like any other food. It counts toward your daily calories even if it doesn't have much protein, carbs, or fat listed.

You don't have to be perfect to make progress. One night out is not going to ruin everything. Just be aware, make smarter choices where you can, and get right back on track the next day. 🤍

13 Weed & vaping - recreation

No judgment, no lecture. Just real talk about how these things affect your hunger, cravings, and progress so you actually know what's going on.

🌿
The munchies are real and here's why
THC directly stimulates the hunger receptors in your brain. It literally makes your brain think you're starving even when you're not. It also makes food smell and taste way better than it actually is. This is why you can eat a full dinner and then destroy an entire bag of chips an hour later. It's not a lack of willpower, it's literally your brain chemistry being hijacked.
🍫
Plan for it if you're going to smoke
If you know you're going to smoke, plan your snacks ahead of time. Have low calorie high protein or high volume options ready so when the munchies hit you're grabbing something that fits your goals instead of whatever junk is in the pantry. Think popcorn, fruit, rice cakes, greek yogurt, protein shakes.
💨
Vaping and nicotine suppress your appetite
Nicotine is an appetite suppressant which means if you vape you might not feel hungry even when your body genuinely needs fuel. This can make it really hard to hit your protein and calorie goals. You might feel fine skipping meals but your body is not fine. Set alarms to eat if you need to and prioritize getting your nutrition in regardless of whether you feel hungry.
⚠️
Please tell me if either of these applies to you
I'm not here to judge your lifestyle at all. But if you smoke regularly or vape, it genuinely affects how I set your goals and how we interpret your hunger cues. The more I know the better I can support you. You will never be judged, I promise. 🤍