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5 Day Flexible Diet Meal Plan

Starting any new diet can be challenging, especially knowing what to eat.

Here are 5 days worth of meals for those starting the flexible diet or for those already on the plan, but in need of some more meal ideas.

The Meal Plan

This meal plan was developed using our flexible dieting macronutrient calculator; based on a 41 year old male, weighing 170 pounds, 70 inches tall, moderately active, extra protein, and set for weight loss.

macro goals

Of course you’ll have to adjust the portions based on your individual macros, but this 5 day flexible diet meal plan will give you great guidelines for what your flexible diet should look like.

Day One

Breakfast

  • Power Eggs (see recipe)
  • 1 large orange
Macros

  • Protein: 23.2 grams
  • Fat: 16.8 grams
  • Net Carbs: 46.2 grams
  • Fiber: 15.4 grams
Snack

  • All natural vanilla protein shake (2 scoops) with 2 cups almond milk
  • 2 cup red grapes
Macros

  • Protein: 39 grams
  • Fat: 7.5 grams
  • Net Carbs: 43 grams
  • Fiber: 1.3 grams
Lunch
Green Salad w/tuna

  • 4 cups mixed greens salad mix
  • 4 oz. can albacore tuna in water
  • 1 tablespoon light honey mustard dressing (Make your own using 3 parts honey to one part dijon.)

A large apple

Macros

  • Protein: 27.6 grams
  • Fat: 4.5 grams
  • Net Carbs: 34 grams
  • Fiber: 6.6 grams
Snack

Banana Peanut Butter Smoothie

  • Large banana
  • 1 tablespoon of peanut butter
  • 1 scoop vanilla protein powder
  • 1-2 cups water

Nature valley granola bar

Macros

  • Protein: 27 grams
  • Fat: 15 grams
  • Net Carbs: 60.6 grams
  • Fiber: 5.5 grams
Dinner

  • Eggplant Primavera (see recipe) (2 servings)
  • 1 oz. dark chocolate
  • 10 large strawberries
Macros

  • Protein: 47.2 grams
  • Fat: 18.6 grams
  • Net Carbs: 38 grams
  • Fiber: 14.6 grams
Daily Macro Totals:Calories: 2,104

  • Protein: 164 grams
  • Fat: 62.4 grams
  • Net Carbs: 221.8 grams
  • Fiber: 43.4 grams

Day 2

BreakfastBlueberry Oatmeal

  • 1/2 cup (dry) steel cut oats cooked
  • 1 scoops vanilla protein powder
  • 1/2 cup blueberries
  • 1/4 cup plain non-fat Greek yogurt
Macros

  • Protein:  31 grams
  • Fat: 6 grams
  • Net Carbs: 58 grams
  • Fiber: 12 grams
Snack22 dry roasted almonds with salt
3 unsulfured dried apricots
Macros

  • Protein:  7 grams
  • Fat: 15 grams
  • Net Carbs: 13 grams
  • Fiber: 5 grams
LunchTilapia Lettuce Wraps

  • 8 oz. cooked tilapia
  • Sautéed peppers and onion (1 cup each raw) w/ 1/2 teaspoon coconut oil
  • 3 large leafs of romaine lettuce
  • Dijon mustard

1 large apple

Macros

  • Protein: 49 grams
  • Fat: 6.5 Grams
  • Net Carbs: 41 grams
  • Fiber: 9 grams
SnackPeanut butter banana protein smoothie

  • 1 medium frozen banana
  • 1 tablespoon peanut butter
  • 1.5 scoops vanilla protein powder
  • 1-1.5 cups water
Macros

  • Protein: 32 grams
  • Fat: 10 Grams
  • Net Carbs: 25 grams
  • Fiber: 4 grams
Dinner

  • Roasted Veggie and Grilled Chicken Salad (see recipe) (2 servings)
  • 1 teaspoon olive oil and 1 tablespoon balsamic vinegar as dressing

1 Skinny Cow ice cream sandwich

Macros

  • Protein: 50 grams
  • Fat:  24 grams
  • Net Carbs: 83 grams
  • Fiber: 18 grams
Daily Macro Totals:Calories: 2109

  • Protein: 169 grams
  • Fat: 61.5 grams
  • Net Carbs:  220 grams
  • Fiber: 46 grams

Day Three

BreakfastSpinach & Onion Omelet

  • 3 large eggs
  • 2 cups spinach
  • 1 cup onion
  • 1/4 teaspoon olive oil
  • Salt & pepper

2 strips crispy bacon

1 medium orange

Macros

  • Protein: 27.9 grams
  • Fat: 23.7 grams
  • Net Carbs: 24.4 grams
  • Fiber: 6 grams
Snack1 large apple-dipped in-1/2 cup vanilla nonfat Greek yogurt with 1 scoop vanilla protein powder mixed in. Macros

  • Protein: 28.6 grams
  • Fat: 1.4 grams
  • Net Carbs: 39.8 grams
  • Fiber: 5.9 grams
LunchSmoked Salmon on Brown Rice Crackers

  • 4 oz. smoked salmon
  • 1 cup brown rice crackers

Blueberry Protein Smoothie

  • 1/2 cup frozen blueberries
  • 1/2 cup nonfat greek yogurt
  • 1 tablespoon honey
  • 2 scoops vanilla protein powder
  • 1/2-1 cup water
Macros

  • Protein: 72.5 grams
  • Fat: 7 Grams
  • Net Carbs: 78.6 grams
  • Fiber: 3.8 grams
Snack1 large banana Macros

  • Protein: 1.5 grams
  • Fat: .4 Grams
  • Net Carbs: 27.6 grams
  • Fiber: 3.5 grams
DinnerGrilled Chicken with Almond Alfredo (see recipe) (1 servings)

6 dried figs

Macros

  • Protein: 45 grams
  • Fat: 21 grams
  • Net Carbs: 46.8 grams
  • Fiber: 14.4 grams
Daily Macro Totals: Calories: 2051

  • Protein: 175.5 grams
  • Fat: 53.5 grams
  • Net Carbs: 217 grams
  • Fiber: 32.2 grams

Day Four

BreakfastCinnamon & Raisin Oatmeal

  • 1/2 cup (dry) steel cut oats cooked
  • 1 scoop vanilla protein powder
  • 1 tsp cinnamon
  • 1/4 cup raisins
  • 1/4 cup plain non-fat Greek yogurt
Macros

  • Protein: 34 grams
  • Fat: 6 grams
  • Net Carbs: 77.6 grams
  • Fiber:  9.3 grams
SnackApple Pie Larabar

1 medium orange

Macros

  • Protein:  5.3 grams
  • Fat:  10 grams
  • Net Carbs: 33.5 grams
  • Fiber: 8 grams
LunchTuna and Kale Salad

  • 4 oz. of canned tuna (drained)
  • 3 cups baby kale
  • Tossed with 1 teaspoon olive oil
  • 1/8 cup grated parmesan cheese
Macros

  • Protein:  36.4 grams
  • Fat:  11 grams
  • Net Carbs:  16 grams
  • Fiber:  4 grams
SnackBanana Protein Smoothie

  • 1 medium banana
  • 2 scoops vanilla protein powder
  • 2 cups water
Macros

  • Protein:  39.7 grams
  • Fat: 2.4 grams
  • Net Carbs:  27.9 grams
  • Fiber:  3.4 grams
Dinner

  • Low Carb Turkey Burgers (see recipe) (2 burgers)
  • 3/4 cup non-fat frozen yogurt
Macros

  • Protein: 50.5 grams
  • Fat: 26 grams
  • Net Carbs: 64.4 grams
  • Fiber:  6 grams
Daily Macro Totals: Calories: 2039

  • Protein:  166.3 grams
  • Fat: 55.4 grams
  • Net Carbs: 219 grams
  • Fiber:  35 grams

Day Five

Breakfast

  • Power Eggs (see recipe)
  • 2 kiwi fruits
Macros

  • Protein:  23.1 grams
  • Fat: 16.8 grams
  • Net Carbs: 34 grams
  • Fiber: 15 grams
Snack

  • All natural vanilla protein shake (2 scoops) with 2 cups water
  • 2 cups red grapes
Macros

  • Protein: 36 grams
  • Fat: 3 grams
  • Net Carbs: 54 grams
  • Fiber: 1.3 grams
LunchChicken Burrito

  • 4 oz. grilled chicken breast
  • 1/2 avocado
  • 2 cups baby spinach
  • 3 tablespoons salsa
  • Large whole wheat tortilla

A large apple

Macros

  • Protein: 44.2 grams
  • Fat: 24.4 grams
  • Net Carbs: 59.3 grams
  • Fiber: 18 grams
SnackLarge banana Macros

  • Protein: 1.5 grams
  • Fat: .4 grams
  • Net Carbs: 27.6 grams
  • Fiber: 3.5 grams
Dinner

  • 6 oz “jerk seasoned” grilled chicken breast
  • 1 medium baked sweet potato
  • 1/2 tablespoon of butter
  • 3 cups steamed broccoli

Homemade fruit sorbet

  • 1/2 cup frozen blueberries
  • 1/2 cup frozen blackberries
  • 2 teaspoon honey
  • Add water till smooth

(blended with a high speed blender)

Macros

  • Protein: 64.3 grams
  • Fat: 13.4 grams
  • Net Carbs: 50 grams
  • Fiber: 17 grams
Daily Macro Totals: Calories: 2,098

  • Protein:  169 grams
  • Fat: 58 grams
  • Net Carbs:  225 grams
  • Fiber:  56.8 grams

Wait! Your Macros Aren’t Exact?

We have to stress the importance of being flexible when planning out your meal plans. If you strive to meet your exact macros each day, you will either end up eating the exact same thing everyday or you’ll stress yourself out!

The flexible diet is just that, FLEXIBLE! If one day you eat less carbs and more fat or more protein and less carbs it’s OK.

Just try to aim to be within + or – 5 grams of your target macro amounts.

And, if your calorie levels are a little higher or lower on a particular day, that’s ok too. Small daily differences will make little difference in your overall long-term outcome.

If you stress out about hitting each macro exactly, it will become frustrating or it will cause you to feel the need to eat some strange foods at the end of the day just to satisfy your macros.

After all, IIFYM isn’t an exact science but just an estimation of what your body needs.

roasted vegetable salad

Roasted Veggie Salad

It’s a Lot of Food!

Looking over the meal plan, you’ll notice that it requires quite a bit of food to hit the macro amounts in the example.

This is mainly due to the elimination of most processed foods, refined grains, and refined sugars.  Those types of foods are calorie dense and don’t really fill you up nor keep you satisfied.

Eliminating most of these foods actually allows you to eat a lot more, which means you are seldom hungry. 

IIFYM Meal Plan Shopping List

Here’s a shopping list to help you if you want to try the meal plan. Again you’ll have to adjust some of the quantities based on your macros. It contains everything needed for all 5 days, but of course some stuff you may already have on hand.

Meats

1 can of albacore tuna
26 ounces of chicken breast
2 strips bacon (buy a pound and freeze in 2 strip portions)
4 oz package of smoked salmon
8 oz ground turkey (92% lean)
8 oz of tilapia (fresh or frozen)

Dairy

7 large eggs
16 oz Greek yogurt
½ gallon of plain unsweetened almond milk
8 oz Parmesan cheese

Produce

1 yellow squash
2 lbs mini sweet peppers (use in place of all peppers)
1 bunch of Lacinato kale
16 oz. frozen wild blueberries
2 avocados
3 yellow Onions
1 bag Mixed green salad mix
1 eggplant
2 heads of Broccoli
2 cups white mushrooms
1 small head of Romaine lettuce
2 medium sweet potatoes
1 small fresh beet
1 cucumber
1 head of garlic
1 bag of baby kale mix or baby kale spinach mix blend (can be used for all kale and spinach)
1 bag baby spinach
A bag of shredded red cabbage or 1 small head
1 small spaghetti squash
2 medium and 1 large oranges
2 lbs Red seedless grapes
3 large apples
2 medium and 3 large bananas
8 oz fresh strawberries
2 kiwi fruits
8 oz frozen blackberries
1 lb dry roasted almonds
8 oz raw almonds
8 oz package of dried figs
8 oz package of raisins

Condiments/spices/seasonings

Virgin coconut oil
Garlic salt
Salt
Black pepper
A jar of pasta sauce
Olive oil
Honey
Dijon mustard
Balsamic vinegar
Thyme
Salsa
Cinnamon
Vanilla extract

Miscellaneous

2 lbs all-natural sugar free vanilla protein powder (18 protein grams per scoop)
A jar of all natural peanut butter
1 Nature Valley granola bar
1 small bar of dark chocolate (72% cacao or greater)
1 cup steel cut oats
1 package of brown rice crackers
8 oz of frozen yogurt
1 Larabar
1 package of large whole-wheat tortillas
1 box of Skinny Cow ice cream sandwichesd

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