The 40-40-20 meal plan is a nutrition-based approach to eating. It emphasizes a specific macro-nutrient ratio - 40% carbs, 40% protein, and 20% fat - tailored to individuals' goals and needs. Carbs offer long-lasting energy and should be the bulk of daily intake.
Learn how to use the 40 40 20 diet to divide your calories into 3 macronutrients: protein, carbs, and fat. Find out why this ratio is effective for weight loss, muscle gain, and fat loss, and how to track your macros with an app and a food scale.
An 1,800-calorie meal plan is a diet where you eat 1,800 calories every day. In this meal plan, you'll get three main meals (breakfast, lunch, and dinner) and two snacks. So, who can benefit from an 1,800 calorie meal plan? Men who want to lose weight. Women who want to be in maintenance. Women who want to gain weight.
This one-week meal plan was designed for a person who needs about 1,800 calories per day without any other dietary needs or restrictions. Your daily calorie goal may vary. Learn what it is below, then make tweaks to the plan to fit your specific needs.

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40 40 20 meal plan