“So, whether you eat or drink, or whatever you do, do all to the glory of God.” 1 Cor 10:31
The meal planning portion of Haven will run for 1 month. During this time you will learn:
- how many calories your currently consuming and determine a realistic strategy to decrease it by.
- your ideal macronutrient profile– how many carbohydrates, fats and proteins
you should be consuming.
- how to create a healthy meal plan
- how to many calories your body needs to effectively and efficiently release weight
Step 1– Track your food for 1 week– identify your weekly average of carbs., proteins, fat, calories –
a. If you’re using a PC, go to Myfitnesspal then click on ‘Reports’ then scroll down and click on ‘Calories’. Tally the amount of calories you’ve consumed each day and divide that by the total number of days you tracked your intake to arrive at a daily average. For example, if I tally the average of my 5 day diet below I will arrive at 1400 calories
b. Repeat the same steps to calculate your carbohydrates, fats proteins.
Step 2– Determine your daily caloric intake
a. The amount of calories you consume each day is known as your daily caloric consumption. Myfitnesspal provides a tool for you to calculate it. To find yours, go to ‘My Home’ > ‘Settings’ > ‘Update diet/fitness profile’
b. Complete your profile and it will tell you what your ‘Net Calories Consumed’. Mine is 1980 calories
c. Take the average between the average amount of calories you consumed in step 1 and this number the myfitnesspal gave you in step 2. That is 1400 + 1980. To find the average, add the two numbers together and divide by 2. That gives me 1690 calories. That will be how many calories I will eat each day.
Step 3- Edit your MFP macronutrient ( carbs., fats and protein) profile.
a. Go to MFP and click on ‘My Home’>’Goals’> click the edit button beside ‘Daily Nutritional Goals’
b. Enter your new caloric goal from ‘step 2’. Mine is 1690
c. Edit your macronutrient goals to 35% carbs., 30 % fat and 35% proteins. You can adjust any of these by 5% based on your needs. Just make sure you end with with 100%
Share your daily caloric intake in the group ( step 2) then share how many grams of carbohydrates, fats and proteins you will be consuming each day (step 3)
Share your feedback here:
In the Facebook group ( for Haven small group members only) My Nutrition Profile
In the forum (for e-course members only) – My Nutrition Profile
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