Sample Meal Planning

Let’s break down the total calories based on the macros for each meal:

- **Protein**: 170g x 4 kcal/g = 680 kcal
- **Carbohydrates**: 200g x 4 kcal/g = 800 kcal
- **Fats**: 40g x 9 kcal/g = 360 kcal

### **Total Calories**:
680 kcal (protein) + 800 kcal (carbs) + 360 kcal (fats) = **1,840 calories**

This meal plan provides **1,840 calories** in total.

Here’s a custom meal plan to help you hit your target macros of 170g protein, 200g carbs, and 40g fats. The plan includes meals for breakfast, lunch, dinner, and snacks. Portions are adjusted to match your goals, and the meals focus on whole foods for balanced nutrition.

### **Breakfast:**
**Omelette with Spinach and Turkey**
- 4 large eggs (24g protein, 20g fat)
- 100g lean turkey breast (30g protein, 1g fat)
- 1 cup spinach (low carb, almost no fat)
- 1 slice whole-grain toast (20g carbs, 3g protein, 1g fat)

**Macros**:
- Protein: 57g
- Carbs: 20g
- Fats: 21g

---

### **Snack 1:**
**Greek Yogurt with Berries**
- 200g non-fat Greek yogurt (20g protein, 7g carbs)
- 100g mixed berries (12g carbs, almost no fat)
- 10g almonds (2g protein, 1g carbs, 5g fat)

**Macros**:
- Protein: 22g
- Carbs: 20g
- Fats: 5g

---

### **Lunch:**
**Chicken Breast with Quinoa and Veggies**
- 200g grilled chicken breast (50g protein, 4g fat)
- 100g cooked quinoa (25g carbs, 4g protein, 2g fat)
- 1 cup broccoli (6g carbs, 3g protein)

**Macros**:
- Protein: 57g
- Carbs: 31g
- Fats: 6g

---

### **Snack 2:**
**Protein Shake with Banana**
- 1 scoop whey protein isolate (25g protein, 1g carb, 0g fat)
- 1 medium banana (27g carbs)

**Macros**:
- Protein: 25g
- Carbs: 27g
- Fats: 0g

---

### **Dinner:**
**Salmon, Sweet Potato, and Asparagus**
- 150g grilled salmon (34g protein, 14g fat)
- 150g roasted sweet potato (35g carbs)
- 1 cup asparagus (5g carbs, 2g protein, almost no fat)

**Macros**:
- Protein: 36g
- Carbs: 40g
- Fats: 14g

---

### **Daily Totals:**
- **Protein**: 170g
- **Carbs**: 200g
- **Fats**: 40g

This meal plan provides a balance of high-quality proteins, complex carbs, and healthy fats to meet your daily targets. Adjust the portion sizes based on how you feel, and you can swap similar ingredients as needed.