macro meal plan

Macro Meal Plan for Those On-The-Go

New to the IIFYM lifestyle and don’t have time to sit down and work out how to hit your macro targets for the day? Don’t worry, we’ve got you covered with some great on-the-go macro meal suggestions.

macro meal plan on the go


We’ve been in the IIFYM game for a while now, so knowing how to hit our macro targets comes second nature to us. Simply follow our suggestions or use them as a guideline and you’ll stay right on track!

Who is This Macro Meal Plan For?

Our first macro meal plan of the series will mostly benefit those with a fast-paced lifestyle. 

Although the meal plan has been made specifically for an average female, it can easily be adjusted for other specifications and fitness goals. By increasing or decreasing the portion sizes you can adapt the amount of each macronutrient in each meal. 

Nevertheless, it is not supposed to be restrictive - it’s called flexible dieting for a reason! Our on-the-go macro meal plan aims to provide you with inspiration and a general guideline to what you should be eating each day.

macro meal plan on the go

Calorie and Macronutrient Targets

We used our Macro Calculator to develop this meal plan.

It is based on the following data:

Gender: Female

Age: 28

Height: 5”6

Weight: 124 pounds

Activity: Light exercise (1-3 days per week)

Daily calories needed to maintain weight: 1,800

Protein intake per day in grams (30%): 135

Carbohydrate intake per day in grams (45%): 203

Fat intake per day in grams (25%): 50

Fast and Easy Nutritionally-Balanced Meals

We’ve made sure that our on-the-go meal plan includes food that suits a busy lifestyle. We’ve got a breakfast that can be made quickly and in advance; a portable lunch; and a speedy and simple dinner. They’ve also got a great balance of micronutrients too, with lots of fiber!

Nevertheless, we recommend that you consult a dietitian to ensure that you are getting all of the right nutrients in your diet.

Meal 1 (Breakfast): Banana, Chocolate, and Blueberry Chia Pudding

450 calories - 45g protein/50g carbohydrate/9g fat


2 tbsp chia seeds

100ml plant-based milk (we like pea milk!)

1 large banana (mashed)

1 tsp spirulina

2 tbsp Form Nutrition Performance Protein (Chocolate Peanut)

½ cup blueberries


  1. Whisk the first 5 ingredients together
  2. Place in the refrigerator for 5 minutes
  3. Whisk the mixture again
  4. Leave it to set in the refrigerator overnight
  5. Sprinkle blueberries over the top and enjoy

Snack 1: Apple

95 calories - 25g carbohydrate

This one is pretty self-explanatory! Munch away your morning with a deliciously crispy and refreshing apple.

Snack 2: Macro Snacks’ Rockin’ Ranch

140 calories - 11g protein/16g carbohydrate/4g fat

We’ve made our chips perfectly balanced so you can keep on track with your macro targets! Plus, they’re amazingly crunchy and tasty.

Check out our full range of macro-friendly chips here.

Meal 2 (Lunch): Avocado, Chickpea, and Tempeh Wraps

575 calories - 25g protein/65g carbohydrate/21g fat


½ cup garbanzo beans (mashed)

½ tbsp sriracha sauce

½ fresh lemon’s juice

¼ tsp garlic powder

¼ cup cilantro (chopped)

1 tbsp Veganaise (or similar vegan mayo)

Seasoning (salt & pepper) to taste

6 slices of tempeh

½ avocado (sliced)

1 cup spinach

Jumbo tortilla wrap


  1. Broil the tempeh for 5 minutes on each side
  2. Mix the first 7 ingredients together
  3. Spread the mixture on the tortilla wrap
  4. Top with spinach and slices of avocado and tempeh
  5. Roll them up and enjoy or save them for later

Snack 3: Edamame Beans

100 calories - 8g protein/9g carbohydrate/3g fat

These can be made in advance and kept in the refrigerator or popped in your bag to take on-the-go.


½ cup edamame beans (in pods)

Pinch of salt


  1. Add edamame beans to salted boiling water and cook for 3-5 minutes
  2. Drain the pods and soak in cold water for 2-3 minutes
  3. Drain and pop the beans out of the pods to eat them

Meal 3 (Dinner): Kale and Mushroom Pasta

440 calories - 37g protein/33g carbohydrate/19g fat


2 ounces high-protein low-carb pasta

½ tbsp rapeseed/avocado oil

1 clove garlic (crushed)

4 ounces crimini mushrooms (sliced)

3 ½ ounces smoked tofu (cubed)

1 cup kale (chopped)

2 tbsp nutritional yeast

1 tbsp pea pesto (watch out for fat content here)


  1. Cook the pasta according to instructions
  2. Heat the oil on medium heat in a large pan or pot
  3. Add the mushrooms and garlic
  4. Cook for a few minutes, stirring occasionally
  5. Add in smoked tofu and cook for 2 minutes
  6. Add the kale until it is bright green and tender
  7. Drain pasta, saving ½ cup of the cooking water
  8. Mix both of these with the pea pesto and nutritional yeast and stir thoroughly
  9. Add the kale and mushroom mix and stir gently
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