Flexible Dieting (IIFYM) Diet Meal Plan
If It Fits Your Macros - flexible approach where any food is allowed as long as daily macro targets are met. This sample day follows Varies by goal with practical, easy-to-prepare meals.
Daily Macro Targets
| Nutrient | Amount | % of Calories |
|---|---|---|
| Calories | ~2005 kcal | 100% |
| Protein | ~160g | 32% |
| Carbs | ~181.29999999999998g | 36% |
| Fat | ~68.8g | 31% |
Target: Varies by goal
Sample Day
Breakfast (~544 kcal, 29.9g protein)
- Eggs - 100g (about 2 large eggs) (155 kcal, 13g P / 1.1g C / 11g F)
- Oats - 100g dry (about 1 cup) (389 kcal, 16.9g P / 66g C / 6.9g F)
Prep: Scramble, fry, boil (soft: 6 min, hard: 12 min), poach, or bake into dishes. Cook with water or milk (1:2 ratio) for 5 minutes.
Lunch (~432 kcal, 46.6g protein)
- Chicken Breast - 100g (about 3.5 oz) (165 kcal, 31g P / 0g C / 3.6g F)
- Brown Rice - 100g cooked (about 1/2 cup) (112 kcal, 2.6g P / 23g C / 0.9g F)
- Eggs - 100g (about 2 large eggs) (155 kcal, 13g P / 1.1g C / 11g F)
Prep: Grill, bake at 375°F for 25 minutes, or pan-sear for 6-7 minutes per side. Cook 1 cup rice with 2. Scramble, fry, boil (soft: 6 min, hard: 12 min), poach, or bake into dishes.
Dinner (~485 kcal, 53.6g protein)
- Chicken Breast - 100g (about 3.5 oz) (165 kcal, 31g P / 0g C / 3.6g F)
- Brown Rice - 100g cooked (about 1/2 cup) (112 kcal, 2.6g P / 23g C / 0.9g F)
- Salmon - 100g (about 3.5 oz fillet) (208 kcal, 20g P / 0g C / 13g F)
Prep: Grill, bake at 375°F for 25 minutes, or pan-sear for 6-7 minutes per side. Cook 1 cup rice with 2. Bake at 400°F for 12-15 minutes, grill for 4-5 minutes per side, or pan-sear skin-side down for 4 minutes then flip.
Snacks (~544 kcal, 29.9g protein)
- Eggs - 100g (about 2 large eggs) (155 kcal, 13g P / 1.1g C / 11g F)
- Oats - 100g dry (about 1 cup) (389 kcal, 16.9g P / 66g C / 6.9g F)
Prep: Scramble, fry, boil (soft: 6 min, hard: 12 min), poach, or bake into dishes. Cook with water or milk (1:2 ratio) for 5 minutes.
Daily Totals
- Calories: ~2005 kcal
- Protein: ~160g
- Carbs: ~181.29999999999998g
- Fat: ~68.8g
Shopping List
- Eggs - 100g (about 2 large eggs) (Protein)
- Oats - 100g dry (about 1 cup) (Carbohydrate)
- Chicken Breast - 100g (about 3.5 oz) (Protein)
- Brown Rice - 100g cooked (about 1/2 cup) (Carbohydrate)
- Salmon - 100g (about 3.5 oz fillet) (Protein)
Meal Prep Tips
Prepare proteins (eggs, chicken breast, salmon) in bulk on Sunday for 3-4 days.
Pre-wash and chop vegetables for quick assembly. Store with paper towels for freshness.
For the Flexible Dieting (IIFYM) diet, keeping Varies by goal is easier when meals are pre-portioned. Use a food scale for the first few weeks.
Frequently Asked Questions
Is this Flexible Dieting (IIFYM) plan good for weight loss?
Yes! Totals ~2005 cal. Adjust portions for your caloric needs.
How much protein does this provide?
~160g protein. The Flexible Dieting (IIFYM) diet follows Varies by goal. Increase protein portions or add a shake if needed.
Can I modify this plan?
Absolutely! Swap foods within the same category while maintaining the Varies by goal ratio.
How do I track this with Fitnit?
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