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My 'best' day happened to me my work from home day.

I consumed

27% Protein

52% Carbohydrates

21% Fat

This was a full plant based day from breakfast to dinner. Which I did do intentionally because I had a headache for a few days prior. So I wanted to 'refresh' myself.

I had spring water and 1 large Granny Smith Apple for breakfast. I felt normal, nothing fancy, but normal is better than having a 3 day long headache.

After a few hours, I started feeling antsy so ate a few fresh figs for lunch with a cold brew coffee and biscoff creamer I made myself. Later on I notated feeling accomplished with a reboost in energy.

For dinner (which was from 3:30pm -4pm) I consumed the Strawberry Coconut Green Smoothie that BC provided the recipe for and it got me through a 3 mile walk. I remember feeling light, and relaxed and in a better mood all together.

And finished my day with a homemade ginger, orange and pineapple juice.

Oddly enough my worst day was nearly identical to my best day the only thing different was I added in Sea Moss. And I felt tense with an off and on headache the entire day.

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46% Protein

28%Carbs

34% Fat

I felt amazing and satisfied.

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So on my best day

Energy 83%

Protein 26%

Net Carbs 24%

Fat 227%

I felt pretty good on this day no nap needed

This was a complete snack day for real! Nut cheese and bananas

My worst day I know i went to sleep early in the day

Energy 74%

Protein 35%

Net Carbs 51%

Fat 144%

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My good day Hard Day

Fat 41% 37%

Carbs 45% 46%

Protein 14% 17%

My hard day, I think was actually a carry-over from the day before. I was very busy and allowed myself to get dehydrated and also didn't get good sleep that night. By the end of the day, I was feeling better.

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Protein 30%

Carbs 30%

Fats 40%

It was a strong workout day - and I felt amazing!

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Protein 30%

Carbs 30%

Fat 40%

Light exercise

WORSE DAY: I ate too many carbs, not enough fat, high stress levels and no exercise

Protein 25%

Carbs 60%

Fat 15%

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On my best day I ate:

Protein: 31%

Carbs: 42%

Fat: 28%

I exercised 45 minutes at the gym, I think it was upper body day. I'm still not eating 100 grams of protein recommended by my trainer. Also, I'm surprised that my calorie calculations show I should be eating around 1750 calories and I only ate 1008!

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Protein 33%

Carb 29%

Fat 38%

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I love Carbohydrates:)On a good day,for me  my macronutrient distribution is approximately 25% protein, 45% carbohydrates, and 30% fat. This balance works well for me because it provides enough protein to support muscle maintenance, adequate carbohydrates for energy, and healthy fats for overall health. 

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I love Carbohydrates:)On a good day,for me  my macronutrient distribution is approximately 25% protein, 45% carbohydrates, and 30% fat. This balance works well for me because it provides enough protein to support muscle maintenance, adequate carbohydrates for energy, and healthy fats for overall health. 

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Feeling my best when my carbohydrates are low and my fat is high.

25% Protein

13% Carbohydrates

62% Fat

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25% protein

50% fat

25% carbs

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Protein 51%

Carbs 27%

Fats 156%

(I like my high quality fats :)

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carb:50%

Fat:22%

Protein: 28%

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“My ideal macronutrient balance is approximately 32% protein, 12% net carbohydrates, and 41% fat. I’ve noticed that when I keep protein and fat higher than carbohydrates, I feel more energized, mentally clear, and emotionally positive. When I choose fibrous carbohydrates instead of starchy ones, I wake up less bloated, my digestion feels gentle and supportive, my mind feels clear, and my body feels easier to move. Although my brain still craves starchy carbohydrates, I’m learning to make mindful choices that support how I want to feel.”

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Protein: 25%

Carbohydrates: 10%

Fat: 65%

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Good Day:

25% protein, 40% carb, 35% fat

Bad Day:

21% protein, 20% carb, 59% fat

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Protein 21%

Carbs 31%

Fat 18%

This a standard day for me as midlife femle in menopause.

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Protein - 34%

Carbs - 25 %

Fat - 41%

This is how I would usually eat when I am super active. Some days more and some days less, depending on how active I was that day. On days that I am less active I would eat less carbs. I felt good not incredible, there is tons of room for improvement.

BMR- 1961 KCAL (83%)

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Protein - 31%; Carbs 38%; Fat - 32%

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Protein : 23%

Carbs : 31%

Fats : 46%

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Feeling better with macros at:

Protein: 30%

Carbs: 35%

Fat: 35%

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AI generated sample of a satisfying breakfast. 

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Protein 36% (egg whites)

Carbs. 33%

Fats. 31%

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scrambled eggs with spinach, sourdough bread, cucumber and tomatoes

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27% protein

40% carbs

34% fat

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30% Protein

29% Carbs

41% Fat

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Protein- 32%

Carbs - 25%

Fat - 43%

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10% protein

40% carbs

50% fat

I did well in the quality of food but I think I would have felt better with more protein at lunch. Because I waited too long between lunch and dinner I got shaky / dizzy.

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Protein - 49%

Carbs - 18%

Fat - 33%

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Hopefully, I put in the right measurements, but from looking at it, it explains why i still felt hungry though i felt like i ate light.

protien 29%

Fats 59%

Carbs 65% ( considering my eight 216, I'm supposed to ingest 45-65 percent, and I literally hit it right on the nail)

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to be honest, i don't have a best day because for the last couple of months i have been feeling bad, but my better day consists of Protein 16%, Carbs 30%, Fat 55%

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Protein 40%

Cards 35%

Fats 25%

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Protein 31%

Carbs 46%

Fats 24%

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A good meal I had was Protein 18%, 58% Carbs, 24% Fat

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On my best day, I consumed

Protein: 39 grams

Fats: 28 grams

Carbs: 23 grams

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58% carbs, 24% proteins, and 18% fat

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I'm good at meeting my protein goal but I feel like I'm still consuming too high of carbs

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On a good feeling day

Fats 56%

Protein 28%

Carbs 22%

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protein -60 g

carbs- 74 g

fats 54

when im high in protein, and high in carbs I feel good im constantly moving have higher energy level

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i felt best on a day where my caloric intake was 1766 calories

-26% protein

-49% carbs

-25% fat

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on days when i felt good i hiked trails at a moderate to fast pace for 90 minutes in the morning and during the day i consumed an average of 40% protein, 50% carbs, 100% fats.

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Protein 20%

Carbs 32%

Fat 48%

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24% protien

44% carbs

32% fats

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Protein - 14%

Carbs - 47%

Fats - 39%

These numbers compare pretty well, just a bit under the max recommended. These numbers work for me. I felt lighter, had more energy, my mood was lifted, and I was active. I would also note that I went to bed earlier, slept all night pretty much.

Day that didn't work so much, numbers are like this ;

Protein - 36%

Carbs - 14%

Fats - 59%

This day I felt more sleepy, and heVY

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Protein 33%

Fat 52%

Carbs 15%

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Protein 17%

Carbs 26%

Fat 8%

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protein 24%

carbs 44%

fat 32%

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Coupled with a lot of exercise

protein 25%

carbs 40%

fat 35%

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Im learning I'm getting close to my fat goal but need to up my carbs and protein

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On my best day when I ate 3 consitent meals my macronutrient percentages were...

Protein 28%

Carbs 43%

Fat 29%

I feel that I need to work on consuming more fat!

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I have felt good a few days out of the week.  There was a range of macros.  25%-35% Protein, 38%-50% carbs, and 24%-28% fats. 34,38,28 respectively,may have been the best day. I will try a higher fat day to see if it stands out in comparison to my normal diet.  

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I have felt good a few days out of the week.  There was a range of macros.  25%-35% Protein, 38%-50% carbs, and 24%-28% fats. 34,38,28 respectively,may have been the best day. I will try a higher fat day to see if it stands out in comparison to my normal diet.  

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Protein: 25%

Fats: 26%

Carbs: 49%

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67% Protein

27%carbs

80% Fat

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Protein 21%

Fat 41%

Carb 38%

I felt with energy, I do think I need to up my Protein intake and lower my Carb intake. Need to find a way to balance my fat a bit more.

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30% Protein (ate protein at each meal), 50% Carbs, 20% Fats.

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Protein: 14%

Carbs: 52%

Fat: 33%

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Fats: 34%

Protein: 23%

Carbs: 43%

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protein: 30%

fat: 50-60%

carbohydrate: 10-20%

I will crave more carbs when I do certain acrivities,like swimming or hiking and i will crave more proteins when i am doing more strength training stuff.

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Protein: 31%

Fat: 59%

Carbs: 10%

This day was very calm to me. I was about to focus and get my work done, and some housework because I still felt energized from breakfast.

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fat 46%

carbs 40%

protein 14%

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Protein 23%

Carbs 45%

Fat 31%

I eat a lot of leafy greens and vegetables throughout the day, starting with breakfast. This was a good day for me. A not so great day for me where my energy levels are lower are ones where my greens intake is lower (I notice more agitation in myself) and not enough protein. My body feels the best when I eat protein and greens with some grains/legumes with it.

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Higher Healthy Quality Fats are a WIN for Me!

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Higher Healthy Quality Fats are a WIN for Me!

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My typical great food intake day intake when time permits consist of around 21% Protein, 37 percent carbohydrates and 42 percent Fat. I normally do not take in a lot of Fat, however after adopting the Eating for Health principals over the past few weeks I have intentionally sourced organic and whole food sources of pasture raised fat sources and incorporate these foods into my diet. I have found that I am no longer hungry immediately after eating and can space my meals out accordingly.

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Protein 35-40%

Fats 25-30%

Carbs 15-20%

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Protein 13%

Carbs 56%

Fat 31%

This day was more so one of my better days, I've been doing a lot of emotional eating so most of my fat came from junk food. My breakfast and lunch were fairly health but dinner and late munching is where I slipped up a little. I definitely want to work on my numbers!

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60% Fat (from high quality sources)

35% Protein

10% Carbs

I normally consume more fiber, and don’t feel hungry during the day. Some days I can go with 2 main meals and some others if I train, I add a snack. Currently I m into a nutrition program in cutting carbs.

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63% fat

26% protein

11% carb

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Protein: 31%

Carbs: 41%

Fats: 29%

I want to try including more protein into my meals especially during lunch & dinner. I notice I am still hungry after dinner and my body needs energy. Maybe add more healthy snacks in between meals too.

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My body seems to be happy and satisfied when I'm consuming: 13% protein, 50% carbs, and 37% fat. The main difference is I don't feel as well when I eat out because I'm eating high quality whole foods at home.

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Protein 18%

carbs 58%

fat 24%

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My energy felt good, pep in my step. I felt energized after eating and didn't want to take a nap after. Protein: 28% Carbs: 34% Fat: 38%. After seeing these percentages, I am wanting to fine tune and maybe take down the fat and add more protein to see how it makes a difference.

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35% protein

23% carbs

42% fats

bodyweight workout in the morning, 2 walks for the doggie, on my feet all day at work.

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Protein: 39%

Fat: 52%

Carbohydrates: 52%

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PROTEIN 25%
CARBS  45%
FAT 30%

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Protein 16%
Carbs 47%
Fat 37%

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Protein 33%
Carbs    39%
Fats       29%

This was my best day where I felt energized, when eating my whole food meals and smoothies. Though digestion was long and satisfying, my energy levels would go up and down after a while. I will need to identify what gives me energy and or other factors such as sleep that could be the reason for this.

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Best Day: FAT 62% from avocados, mackerel, cashews, beef and virgin coconut oil PROTEIN 18% Grass Fed Beef & Carbohydrates 19% Organic Vegetables

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Best Day: FAT 62% from avocados, mackerel, cashews, beef and virgin coconut oil PROTEIN 18% Grass Fed Beef & Carbohydrates 19% Organic Vegetables

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Fat: 32%
Protein: 28%
Carbs: 40%

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Good day 😊
Protein: 25%
Carbs: 45%
Fat: 30%

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Protein: 24%
Carbs: 33%
Fat: 44%
Activity: Run 30mins.

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64% protein
53% carbs
30% Fat

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11% Protein
44% Carbs
45% Fats
*While it was my best day from my journal, I still think I feel better on other days. Will keep tracking/journaling and make sure to record what I eat and activity on a day when I feel REALLY good!

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as a person who identifies as plant-based my stats came with little surprise

carbs accounted for 55%
28% fat
17 percent protein

I personally would like to raise the protein percent and lower the carb to see if it would make a difference. Since I've been learning in this course about meat and butter are not as bad as they seem, I may be adding those into my diet.

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my better day was when I had more protein and less carbs. 43% protein, 29% fat, 28% carbs. breakfast with more protein helps me have energy.

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my better day was when I had more protein and less carbs. 43% protein, 29% fat, 28% carbs. breakfast with more protein helps me have energy.

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Protein-31 %
Carbs- 22%
Fat- 47%

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Protein – 38%

Fat – 78% High Quality (Extra V Olive Oils)

Carbohydrates – 42%

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Protein= 36%
Carbs= 49%
Fat= 15%

I need to get more healthy fats into my diet and maybe less carbs. I workout everyday though so keeping my protein high for me is a must .

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Looking at the two days I compared my body overall loves the recommended percentage of macros when I have been physically active.

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This was a weird day for me. My protein intake was 57% which is over the recommended daily maximum intake of 30% (yikes). My fat intake was 31% of the recommended 50% daily intake (okay). Carbs came in at 51% of the maximum recommendation of 65%. I did not sleep well this night I ate about 9:30p 2 cups of homemade chicken noodle soup with vegetables in front of the T.V. and more than likely did not chew my food properly.

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My total Protein intake for the day 37%, Carbs 93% and Fat 41%. Although I did not do a specific exercise routine, I was constantly walking about and in and out of my car quite often.

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It turns out my body loves carbs as much as I do!!

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It turns out my body loves carbs as much as I do!!

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Protein: 12%
Net Carbs: 64%
Fats: 25%

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14% Protein, 52% Carbs, 33% Fats

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I felt normal, hit a sleepy patch midday, but was also pre-menstrual

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I felt normal, hit a sleepy patch midday, but was also pre-menstrual

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Protein: 17%
Carbs: 31%
Fat: 52%

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59% Fat
20% Protein
21% Carbs

I made sure to have nutrient dense meals and snacks and my energy was out of this world!

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I am going to experiment with something close to these ratios and see if I can fine-tune it as I go…Protein-25%-Carbs-35%-Fat-40%

I lean more towards the fats, but feel inclined to overdo them and I really, really like them with carbs!

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Protein=16% Carbs=41% Fats=43%
My weight is in a healthy range and I find I need more carbs to feel good

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carbs=30%
Protein=54%
Fats=46%

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protein 51%
fat 82%
carbs 50%

I feel like the high fat content kept my energy consistent throughout the day and kept me satisfied longer which helped me to avoid snacking.

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Carbs= 28%
Protein= 39%
Fats= 33%