Meals, is this dieting?

Hi all,

Today I have decided to share few pictures of my recent experiments and meals.

Feel free to leave a comment in case you like a full recipe.

1. Green Beans / Quinoa / Cod

2. Asparagus / Rice / Chicken with Curry

3. Asparagus & Peas / Brown Rice / Salmonimg_2518

4. Avocado / Bell Pepper / Brown Bread / Egg


5. Peanut Butter / Protein Pancakes / 0 Calories Topping


How to Calculate your Macros & Build your own Meal Plan

Hi guys,

whether you want to gain or lose weight the most important process you need to know and make to structure your meal plan is counting your macros, but what macros are exactly.

Macros Fridge.jpg

Macros are the Macronutrients, the three categories of macronutrients are carbohydrates, fat, and protein. The caloric combination of the macros is where that mysterious total number of calories comes from. Here’s the breakdown:

  • 1 gram of carbohydrates = 4 calories
  • 1 gram of fat = 9 calories
  • 1 gram of protein = 4 calories

So it’s not about how many calories are in your food, but what kind of calories are in your food. Even if you set a strict calorie limit and stick to it, you could be eating total garbage and not be getting the nutrients you need.

Decide whether you want to increase your metabolism, lose fat, or build muscle.

  • Boost Metabolism and/or Build Muscle: 40 percent protein, 35 percent carbohydrates, 25 percent fat
  • Lose Fat: 45 percent protein, 35 percent carbohydrates, 20 percent fat

There are many free online websites to calculate your needed calories, you can use perhaps the following Calorie Calculator.

Macros Cheat Sheet

Let’s get social:

Follow me on Instagram and in case you like to buy any product on Yellowstone Nutra remeber my code STUFANO10 to get immidiately 10% discount.