How to Meal Plan with Macros using a 1800 Calorie Meal Plan For Weight Loss

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Showing you how I made my 1800 calorie meal plan for weight loss so you can learn how to meal plan! In this video I use my 1800 calorie diet as an example to teach you how to meal plan for the week so that you can have your weekly meal plan ready to go before the week even starts! Being organized and meal planning is so important for your success because it helps you stay consistent. I like to use my weekly meal planner template to organize my favorite foods into meals before I actually make the meal plan with macros in myfitnesspal. Myfitnesspal is personally what i use as a macro meal planner to make my meals fit into my macros after i write it down on paper first. I know meal planning can be challenging and sometimes stressful so I organized this video into 4 steps which makes meal planning for beginners nice and simple. This exact process is what I do for myself and also what I teach to my clients so these meal planning tips will really help you with your goals. Meal planning macros can be a bit tedious but I explain a quicker way to get through it. Macro meal prep really isn't bad if you do it ahead of time. I hope this video gives you a better idea of how to make a meal plan for yourself and also how to meal prep properly so that you are saving time!
Calculate your calorie deficit: • How to Calculate a Cal...
MENTIONED IN THIS VIDEO:
1:1 COACHING:
www.cassdigiovanni.com/
MY SELF-PACED WEIGHT LOSS COURSE:
cassdigiovanni.thinkific.com/...
MY FREE FLEXIBLE DIETING GUIDE:
cassdigiovanni.ck.page/d8bf01...
CREATOR FUND: cassdigiovanni.ck.page/produc...
FREE MACRO CHEAT SHEET: cassdigiovanni.ck.page/9c7f16...
MEAL PLANNING TEMPLATES (ETSY): www.etsy.com/listing/98320787...
Video Disclaimer:
All information presented within this video is intended for informational purposes only. You should not rely on this information as a substitute for, nor does it replace professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should always consult with a physician or other healthcare professional as Cass DiGiovanni is not a licensed medical professional.

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16 июл 2024

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Комментарии : 107

@shaniajohnson3897 Год назад

I’ve been researching how to calculate my macros for LITERALLY LIKE 2 YEARS and I kid you not--this is THE BEST most simplified yet detailed explanation I’ve found after all this time. THANK YOU!

@mav6232 Год назад

Thank you 0:46 importance of meal planning and tracking 1:30 considerations before making meal plan (approach, schedule, get bored? Macro and cal 4:38 calculate protein first, then fats, then carbs 6:00 her course 6:22 brainstorm foods you enjoy eating 6:50 get meal ideas 7:37 formulate meal plan 10:08 make a grocery list 10:38 scan food (I’d do this next) 10:50 make it fit your macros (0” planning this is most important) 13:33 macro cheat sheet Save meals, duplicate your day

@emileegood6160 2 года назад

I have landed on your videos and have not ever seen someone explain everything as clearly and scientifically as you. It is so nice!

@bonjourciao2525 3 года назад

Just found your videos. I love that you’re super clear, concise, and to the point. Your videos have been incredibly helpful

@CassDiGiovanni 3 года назад

Thank you so much 🥰

@The_Top_Striker 3 года назад

FINALLLYYYYYY, A VIDEO THAT FITS MY NEEDS AND ISNT FAKE OR SELLING ME SOMETHING USELESS! Thank you, and god bless you

@CassDiGiovanni 2 года назад

❤️

@Nikki7664 3 года назад

Thank you so much for being so generous with your information. 💖 you are saving lives

@CassDiGiovanni 3 года назад

Of course happy to help 😀

@christinahrousalas517 3 года назад

You always share such great and easy to follow advice. Thanks for taking the mystery out of macros! 😊

@CassDiGiovanni 3 года назад

Thank you so much 🥺💓 so happy it’s helpful!

@illinium1727 Год назад

@@CassDiGiovannihi my problem us how much of each food (ingredient) where can I find this?

@patc3578 3 года назад

I’m working on better eating and looking into how to make meal plans based upon caloric intake, quite helpful.

@kylie6536 2 года назад

Thank you! You seriously have helped me wrap my head around how to make flexible dieting easier.

@CassDiGiovanni 2 года назад

So happy to hear that!

@coralgrant3739 3 года назад

Super helpful! I’m looking forward to getting your program 🙏

@CassDiGiovanni 3 года назад

happy it helped :)

@Ashley-ei9ok Год назад

I'm a nurse so I'm glad you mentioned the work days stuff

@Supppppp7 3 года назад

First! Excited!!

@CassDiGiovanni 3 года назад

Hiii!💓

@566johncena 2 года назад

This was a really nice video !! Thank you 🥰❤️

@CassDiGiovanni 2 года назад

thank you happy to help! :)

@Ingrid_dindinha 2 года назад

This video is so necessary! Thank you so much it really helped 💕

@CassDiGiovanni 2 года назад

so happy to hear :)

@jennifercortes761 2 года назад

@@CassDiGiovanni what happen to the series I only see two videos? thanks for the great info! how was the wedding

@iamjakesexton 3 года назад

So I am a trainer in LA and I'm constantly watching food videos on RU-vid to better help my clients... Thanks for taking the time to help us all out :)

@CassDiGiovanni 3 года назад

aww of course im happy to help!

@annen.mcpherson2662 2 года назад

This video is just what I needed!! Thank you so much!! May I ask what your split was?

@UmaAbde 2 года назад

super excited to be starting my own fitness journey !! I'm a mom of 2 and need body recomposition to get my pre baby body back!

@CassDiGiovanni 2 года назад

youve got this mama!

@MarilynFinland 3 года назад

So helpful!

@CassDiGiovanni 3 года назад

happy to hear it!

@raerivera9281 2 года назад

Love your videos! Do you write out those meal plans daily? And do you have your clients create their own as well?

@roxi.onmyjourney 3 года назад

Awesome info I had to quickly subscribe

@CassDiGiovanni 3 года назад

happy to help!

@HappyHealthyandFree 3 года назад

Great video! I’m excited to get started. It all seems a bit overwhelming but your outlines are super helpful!

@CassDiGiovanni 3 года назад

You got this 💪🏻

@drewb1263 2 года назад

Great channel

@ellisguitars 3 года назад

Thanks for sharing about flexable dieting it seems like a sensible approach. 😁👋🇦🇺

@CassDiGiovanni 3 года назад

It really is! Definitely give it a shot you won’t regret it!

@ellisguitars 3 года назад

Thanks I will check out some more of your video's 😁

@elfwriterbluemoon2244 2 года назад

✨🧠🎬 Great plan ! 🙂

@harshitupadhyay5139 2 года назад

I looked at your channel and i thought it might have a lot of subscribers, but no, i realised you just started. You are gonna go huge very soon. I just know it. Please do a 2400-2800 kcal vegetarian diet( not vegan) please

@daniellebrogan8699 2 года назад

So true 16:22 , once tried the 4 hour body diet omg I can't even look at beans again 🤣

@CassDiGiovanni 2 года назад

oh boy that sounds hard haha

@shabrethajennings7291 3 года назад

You can have variety or fluctuations in your daily calorie intake, if you choose so. Whether you are trying to lose or maintain weight, as long as you don't max out your weekly caloric intake, you will be fine. Just plan ahead and track, some days you may eat more or less. Remember weekly caloric intake not daily.

@CassDiGiovanni 3 года назад

very true; I mainly recommend keeping it the same for beginners / people struggling to lose weight due to consistency. Keeping it the same every day will help most be more consistent since its less work/planning to do

@alkhemiaaugustine3764 2 года назад

I was about to say the same thing

@Amanda-uy3cl 2 месяца назад

I wish the links still worked! Great Info!!!

@malial1079 3 года назад

Yess queen

@CassDiGiovanni 3 года назад

💕😊

@HungryTrini2828 3 года назад

Wow

@HungryTrini2828 3 года назад

Nice

@blessedbythebest1003 2 года назад

Finally someone realistic

@daniellebrogan8699 2 года назад

Would love a video on how you waved your hair at the ends like that x

@CassDiGiovanni 2 года назад

im the worst person ever with irons hahaha, I actually curled them but they fell out that's how I got this look lol!

@meowsenpai2352 3 года назад

❤️❤️❤️

@CassDiGiovanni 3 года назад

🤗

@kathrynwalker4084 3 года назад

now im a teenager and a distance runner... about 30-40 miles per week. Is this healthy for me to be doing? I need energy but i would love to get a little more lean.

@ninamarceta333 2 года назад

Great video! Though what about calorie cycling when it comes to recomp? Good idea?

@CassDiGiovanni 2 года назад

sure give it a shot and see how you respond!

@melissaaboutouma3337 3 года назад

How would you go about tracking calories in a meal that is made in bulk? For example, I make a quinoa salad that has veggies and beans in it. How would I calculate how much fat is from the oil, veggies etc...? I'm just struggling with this because I usually don't make just grilled chicken and rice which is easy to calculate. All my food is cooked as meals in large quantities.

@CassDiGiovanni 2 года назад

divide all the ingredients by the number of servings you are having. so If you used 12g oil lets say and are having 3 servings of the salad, you would track that as 4g of oil per meal

@lissetta.5862 3 года назад

I’m trying to body recomp, but building muscle and staying the same weight. Should I be eating at maintenance Cals and high protein if I’m training 5 days a week. On my rest days do I also stick to maintaince?

@CassDiGiovanni 3 года назад

yes i would definitely start with maintenance calories for training and rest days! High protein is also very helpful

@medimediagmailaccount2193 6 месяцев назад

Hi. The macro sheet is not opening. FYI...

@carlatavelli8792 2 года назад

Do you recommend to plan your whole week ahead before shopping??? (Making seven different meal plans with all the calories and grams and stuff). Do you think it could be a little bit maybe boring to know what you will eat the next seven days???

@CassDiGiovanni 2 года назад

you dont have to do it before shopping but it will help you a lot to plan it before the week starts so that you don't have to stress every day about how you will hit your macros :)

@The_Top_Striker 3 года назад

One question, I’ve failed diets before and my family is sick and tired of me buying foods and not finishing them all. Can I make meal plans with the same foods? All while avoiding getting constantly bored of them? How can I do this?

@CassDiGiovanni 2 года назад

yes of course! an easy way to switch it up would be to try different seasonings/marinades/toppings and also the method of cooking (grilling, slow cooker, air fry etc) that can easily give you a different flavor while using the same foods!

@Styledandorganized Год назад

Have you ever heard that you look a bit like Whitney Simmons?? haha anyway, great video, so informative and helpful!

@taylorchristie704 3 года назад

This is very helpful. My caloric deficit right now is 1400 is that too low? I prioritize proteins like crazy more protein throughout the day than anything! I also workout first thing in the morning just what fits best with my schedule!! I’m looking to lose the small amount of fat I have and build muscle, I’ve been doing this for two months now and I haven’t seen much change slowly but surely. My biggest downfall is, even though I plan my meals and eat the protein I need! I rarely make my calorie goals, I reach about 1200 if that’s day. Any tips???

@taylorchristie704 3 года назад

My main foods I’m eating consist of Greek yogurt, eggs, salmon, chicken, tuna! And then for fats I usually stick to pecans or cream cheese but in small amounts And then carbs is really just whole grain bread / rice

@taylorchristie704 3 года назад

Sorry for leaving my million comments lol this is my last! But my maintenance calories is 2,000, I subtract 500 from that for calorie deficit, leaves me at 1500 and that is a hard time for me to get al of those in! Im not sure what to eat that’s my biggest flaw

@marissacruz9791 2 года назад

Im new. To workin out and calorie deficit and macros,,,how do you count the calories? How you know how much calories does a plate of food u eating ??

@CassDiGiovanni 2 года назад

I have a recent video on calorie counting and also have an entire course teaching you how to do it & lose weight 💗 cassdigiovanni.thinkific.com/courses/weightlosswithoutrestriction

@mlefinancialsolutions1500 3 года назад

I normally eat 1200-1300 calories but I’m supposed to be eating about 1800 calories. Rn I’m trying to eat 1600 calories but I feel like I’m not losing weight

@CassDiGiovanni 3 года назад

there could be many different reasons for this i actually have a video on this on why weight loss might not be happening :)

@jacobhuh8836 3 года назад

is it okay to eat the same thing everyday if we are sure we can stick to it? I am a teen trying to gain muscle mass/lose weight and I don't have the money to make new meals everyday

@CassDiGiovanni 2 года назад

yes!

@laceylymous2641 3 года назад

Are the pdfs only available to people who purchase the course?

@CassDiGiovanni 3 года назад

correct and my 1:1 clients...however i do have a free macro cheat sheet that I mentioned later on in the video, its in the description! 😄

@C_M-ts8ik 2 года назад

When you say exact calorie like is within a 100 or so okay ?

@CassDiGiovanni 2 года назад

should be fine only way to know is to test it and see! but keep the protein consistent

@whocares716 3 года назад

How can someone overweight (like me) really get in that much protein per kg/lb of body weight? I weigh 240 right now and that’s A LOT of protein. How do you make it work?

@elskedg8930 3 года назад

0.70 to 0.80 grams per pound

@nellikisliuk4555 3 года назад

I’ve also heard g/cm in height

@The_Top_Striker 3 года назад

Try 0.7g per lb of body weight

@nancydee6106 3 месяца назад

Definitely get a minute eight

@miap9842 2 года назад

What are the different approaches to dieting?

@CassDiGiovanni 2 года назад

whatcha mean?

@miap9842 2 года назад

Cass DiGiovanni sorry the first question you made under meal plan considerations, i didn’t understand it

@CassDiGiovanni 2 года назад

@@miap9842 ohh gotcha like some people don’t do flexible dieting like I do/teach- some people do keto, paleo, other diets

@mariaguild2024 Год назад

I need to loose like 30 pounds, I honestly dont feel like I go over 1800 right now as it is, I find watching these videos very funny, because it seems like so much food, and I feel like I never eat that much in a day. But that is what they said I need to eat per day to loose that much weight...I dont usually eat breakfast or even lunch so I pretty much get all my calories at dinner. lol