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Menu SNEAK PEEK

A DAY IN THE LIFE OF EATING MADE SIMPLE WITH KIM

7:00 AM - BREAKFAST
9:30 AM - SHAKE
12:00 PM - LUNCH
3:00 PM - SNACK
6:00 PM - DINNER

What are macros?

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Macros are a friendly way to say macronutrients which categorize types of food into three categories: protein, fats, and carbs. If you are looking to make the biggest possible change to your nutrition, simply finding the right balance of protein, carbohydrates, and fat for you will lead to fat loss, toning, or muscle gain depending on your goals. 

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Protein: helps build muscle, prevents muscle loss when in a calorie deficit, is the slowest macro to digest (which helps burn more calories), and keeps you fuller longer. You will most likely find yourself having to increase your protein intake over the next few months if you haven't been eating enough.

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Fat: essential for energy, hormone production, nutrient absorption, and brain function. Because fat is the most calorie-dense macronutrient, at 9 calories per gram, it is important to make sure you're not consuming too many of them. 

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Carbohydrates: our body's main source of energy. Eating enough carbohydrates is essential to carrying out everyday tasks like walking, breathing, exercising, etc. Making sure you eat enough carbs is essential to your physical and mental health. This poor macro has been given a bad rap in the past, but we assure you carbs are not the enemy.

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Healthy eating doesn't have to be complicated or overly strict. At Eating Made Simple With Kim, we believe it can be easy and enjoyable with our weekly 1,200-calorie menus. We carefully crafted a ratio of 40% protein, 25% fat, and 35% carbohydrates specifically with the goal of achieving a healthier lifestyle for our clients. Our menus are designed to provide a balanced and nutritious approach to your meals, without sacrificing taste or satisfaction. Join us today and let's start simplifying your path to health!

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The recipes in my menus contain ingredients that may cause an allergic reaction in some individuals. These recipes are to only provide you with suggestions on how to eat for weight loss, however, lots of variables determine your success.

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What is The Best Recommended Ratio

 

All macros are important for good health, and it's important to get the right balance of the three - which is why it's best to steer clear of diets that severely restrict your intake of any one macro. General recommendations around macro intake usually provide a range for each, allowing for customization.

 

Recommendations typically range from 40-65% of your calories from carbohydrates 10-40% of your calories from protein 15-35% of your calories from fat. The key is to find the balance that works for you. A good starting point I have found is the "35-40-25" macro ratio: 35% of your calories from carbohydrates 40% of your calories from protein 25% of your calories from fats.

 

For most people, this ratio provides the right amounts of macros to support your goals, whether it's balanced nutrition, weight loss, or muscle gain. Some nutritionists like 40% Carbs, 30% Protein, and 30% Fat, which can work as well.

MENU START

Menu One

Breakfast

  • VEGGIE SCRAMBLE

  • BREAKFAST BURRITO

  • BREAKFAST SANDWICH

snacks

  • PROTEIN SHAKE

  • CRACKER W/ DELI MEAT

  • PEANUT BUTTER NUT CRACKER

  • YOGURT & BERRIES

lunch

  • TACO SUPREME

  • SUB SALAD

  • TACO SALAD

dinner

  • TURKEY BURGER

  • SHRIMP SUSHI BOWL

  • CHICKEN TERIYAKI STIRFRY

  • LASAGNA GARLIC TOAST

  • FISH, ASPARAGUS, & SALAD

  • BBQ CHICKEN PIZZA

Menu TWO

Breakfast

  • FRENCH TOAST

  • CRUSTLESS QUICHE

lunch

  • SANDWICH WRAP

  • BBQ CHICKEN SALAD

  • SHRIMP TACOS

DESSERT

  • BERRIES & COOLWHIP

snacks

  • PROTEIN SHAKE

  • APPLES & PEANUT BUTTER

  • FRUIT COCKTAIL

dinner

  • SWEET CHILI SHRIMP STIRFRY

  • SPAGHETTI W/ MEATBALLS

  • SMASH BURGER

  • CHEESEBURGER PIE

  • CHICKEN VEGGIE LO MEIN

  • PIZZA MACARONI

Menu THREE

Breakfast

  • AVOCADO TOAST

  • BREAKFAST TOSTADO

  • HAM & CHEESE OMELETTE

lunch

  • BURGER IN A BOWL

  • EGG ROLL IN A BOWL

  • TUNA SANDWICH

DESSERT

  • PROTEIN CANDY BAR

snacks

  • PROTEIN SHAKE

  • TOMATO MOZZARELLA CRACKER

  • BERRIES & COOL WHIP

dinner

  • SOUR CREAM BEEF BAKE

  • BROCCOLI TACO BOWL

  • BEEF & BEAN BURRITO

  • CHIPOTLE CHICKEN ALFREDO

  • PHILLY CHEESECAKE SLOPPY JOE

  • LOADED NACHOS

  • CHICKEN ENCHILADAS

Menu FOUR

Breakfast

  • VEGGIE EGG BITES

  • BREAKFAST QUESADILLA

  • EGGS BENEDICT

snacks

  • PROTEIN SHAKE

  • CINNAMON ROLL

  • CHOCOLATE STRAWBERRY BAR

  • YOGURT & BERRIES

lunch

  • CHICKEN FAJITA SALAD

  • ROAST BEEF SANDWICH

  • TACO BOWL

dinner

  • ROASTED VEGGIE PIZZA

  • PORK CHOPS & HASHBROWNS

  • LOADED BUFFALO CASSEROLE

  • WONTON STIRFRY

  • NAKED BURRITO CASSEROLE

  • BEEF BROCCOLI STIRFRY

Menu FIVE

Breakfast

  • OMELETTE TORTILLA WRAP

  • HAM, EGG & CHEESE CASSEROLE

snacks

  • PROTEIN SHAKE

  • ATKINS CHEESECAKE BAR

  • JALAPENO POPPER CRACKER

  • BAKED APPLE & COTTAGE CHEESE

lunch

  • MEATBALL SUB

  • CLUB SANDWICH

  • MEXICAN PIZZA

dinner

  • CALABRESA CHICKEN W/ POTATO

  • PEPPER STEAK W/ RICE

  • KOREAN TURKEY RICE BOWL

  • HAWAIIAN PIZZA

  • CHICKEN GREEN BEAN CASSEROLE

  • PHILLY CHEESE STEAK SKILLET

  • ROASTED CHICKEN VEGGIE BOWL

Menu SIX

Breakfast

  • LEMON BERRY POPPYSEED PANCAKES

  • EGG BACON & TOAST

snacks

  • PROTEIN SHAKE

  • MINI STRAWBERRY CINNAMON ROLL

  • PEANUT BUTTER BANANA WASA

lunch

  • SKINNY TACO DIP

  • BUFFALO CHICKEN WRAP

  • CHICKEN ENCHILADA BOWL

dinner

  • CHICKEN VEGGIES & RICE

  • SANTA FE DIRTY RICE

  • SWEET & TANGY SLOPPY JOES

  • HERB PORK CHOPS

  • CHICKEN ALFREDO

  • BEEF & BEAN TOSTADA

  • GENERAL TSO CHICKEN

Menu SEVEN

Breakfast

  • VEGGIE QUICHE

  • FRENCH TOAST BREAKFAST SANDWICH

  • OATMEAL BREAKFAST

snacks

  • PROTEIN SHAKE

  • APPLE PIE

  • CHERRY CHEESECAKE CRACKER

lunch

  • POWER CHILI

  • PIZZA BOWL

  • EGG SALAD SANDWICH

dinner

  • ENCHILADA MEATBALLS

  • CREAMY TUSCAN GARLIC CHICKEN

  • SHEET PAN CHICKEN FAJITAS

  • SHRIMP SAUSAGE VEGGIE SKILLET

  • CHEESY TACO VEGGIE SKILLET

  • CHEESY CHICKEN CAULIFLOWER SKILLET

  • SCALLOP TOSTADOS

Menu EIGHT

Breakfast

  • WAFFLES, EGGS, & BACON

  • GREEN CHILI EGG BAKE

snacks

  • PROTEIN SHAKE

  • YOGURT PARFAIT

  • HAM, CREAM CHEESE, PICKLE ROLL UP

lunch

  • TACO BOWL

  • BLT SANDWICH

  • HOT DOG

dinner

  • CHICKEN BROCCOLI RICE CASSEROLE

  • SHRIMP ALFREDO

  • SALMON, ASPARAGUS, & RICE

  • GROUND BEEF STIRFRY

  • MARINATED STEAK & BAKE POTATO

  • SHRIMP TACOS

  • BANG BANG CHICKEN SKEWERS W/ RICE

Menu NINE

Breakfast

  • BREAKFAST SKILLET

  • CINNAMON ROLL SANDWICH

  • BREAKFAST PIZZA

snacks

  • PROTEIN SHAKE

  • CHURRO

  • VEGGIES & HUMMUS

  • MALLOW MUNCH BAR

lunch

  • MINI BELL PEPPER NACHOS

  • MINI PEPPERONI PIZZA

  • HOT HAM & CHEESE SANDWICH

dinner

  • MACARONI & CHEESE BROCCOLI CHICKEN

  • TILAPIA TACOS

  • STEAK FAJITAS

  • CHICKEN FRIED RICE

  • TURKEY MEATBALL STROGANOFF

  • HATCH GREEN CHILI MACARONI & CHEESE

Menu TEN

Breakfast

  • BREAKFAST FRITTATA

  • ROASTED RED PEPPER EGG BITES

snacks

  • PROTEIN SHAKE

  • CRISPY CHICKPEAS

  • PEANUT BUTTER W/ CELERY

lunch

  • PHILLY CHEESECAKE SLIDERS

  • CHICKEN SALAD SANDWICH

  • PINK CHICKEN BOWL

dinner

  • CHICKEN MARSALA

  • SINGAPORE NOODLES

  • HERB CRUSTED SALMON W/ POTATO & ASPARAGUS

  • BEEF W/ BROCCOLI

  • CHICKEN BURRITO BOWL

  • PEPPERONI CANADIAN BACON VEGGIE PIZZA

  • SHRIMP & TURKEY KIELBASA CABBAGE CASSEROLE

Menu ELEVEN

Breakfast

  • HAM EGG ROLLUPS W/ BERRIES

  • BREAKFAST BOWL

  • EGGS BENEDICT

snacks

  • PROTEIN SHAKE

  • ATKINS CHEESECAKE BAR

  • SKINNY POP POPCORN 100 CALORIE

lunch

  • CHICKEN PINEAPPLE SALAD

  • HAM & CHEESE WRAP

  • ROASTED VEGGIE GREEK WRAP

dinner

  • BLACKED PEPPER SHRIMP W/ HASHBROWNS & BROCCOLI

  • TZATZIKI CHICKEN BOWL

  • BUFFALO CHICKEN NUGGETS W/ SALAD

  • MEXICAN MEATLOAF W/ GREEN BEANS

  • TURKEY BURGER & FRIES

  • ITALIAN CHICKEN & VEGGIES

Menu TWELVE

KIM'S FAVORITES

Breakfast

  • BREAKFAST TOSTADO

  • VEGGIE HAM SCRAMBLE

  • BREAKFAST SANDWICH

snacks

  • PROTEIN SHAKE

  • DELI MEAT ON WASA

  • STRAWBERRY PARFAIT

  • YOGURT & BERRIES

  • PIZZA BITES

lunch

  • BBQ CHICKEN SALAD

  • TACO TOSTADA OR TACO COTTAGE CHEESE BOWL

  • BURGER IN A BOWL

dinner

  • PORK CHOPS BITES GREEN BEANS & MASH POTATOES

  • ROASTED VEGGIE PIZZA

  • CHICKEN ALFREDO W/ SALAD

  • BACON CHEESEBURGER & FRIES

  • NAKED BURRITO W/ HOMEMADE CHIPS

  • WONTON STIRFRY

  • SWEET & SOUR SHRIMP

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