IIFYM stands for If It Fits Your Macros. The iifym diet is becoming increasing popular among fitness pros and bodybuilders. People are using iifym recipes and changing the dieting game and the concept of specific foods. Macros contain carbohydrates, proteins, fats, and minerals like calcium, iron, magnesium and zinc.
Macros are short for macronutrients that are the main nutrient components of food important for the proper functioning of human body. It focuses on the daily intake requirements of calories and macronutrients and not the foods which are providing it. Meaning you can still be on an iifym diet and enjoy foods you love as long as it fits your macro count.
The basic idea of this iifym diet is to provide the basic daily calorie requirement of proteins, carbohydrates, and fats and keeping a balance. These calories can be taken through olive oil or ice cream, through low-fat turkey or beef patty. The basic calorie amount provided by each food and the amount and portion in which it is taken the balance in check.
Dieting and losing fat or gaining muscles previously meant to avoid certain foods, and not being able to eat things while you crave for them. It has been proved that what a person is asked to avoid he craves for more. The iifym diet has been around for a certain period but under the title of flexible dieting that does not restrict you to certain foods or abstain you from other but allows you to enjoy meals and foods within the fixed or set calorie count chart.
Iifym recipes provide all the nutritional components needed by the body. Cutting out fats or carbohydrates entirely can lead to certain problems and improper functioning of body organs and cells. This diet and the iifym recipes provide all fats, carbs, proteins, minerals, and other macronutrients in a balance proportion according to your age and size.
Iifym diet does not support the idea of eating junk food just because it fits the macro count. Eating fast foods once in a while are okay but for a daily intake of only fatty foods or junk foods to complete your calorie intake is wrong. The iifym recipes are made in a way to ensure intake of proper macronutrients as well as micronutrients like some minerals and vitamins which are also essential for the body and healthy living. You can indulge yourself once in a week or twice keep your calories in mind.
Iifym recipes are better than classic dieting meal plans that have a hassle of repeated diet and about seven meals a day. The iifym recipes provide nutrients in four general meals.
MEAL PLAN 1:
Meal 1: 500g low-fat Greek yogurt’s with optional 1 cup fiber cereal, an apple and 1 oz of nuts.
Meal 2: foot long oat bread sandwich with lots of salad, double meat or lean meat turkey, and cheese, diet soda or cold drink
Meal 3: (after exercise or workout) 2 scoops of whey protein or low carb whey protein shake, a small sized tub of ice cream or low-fat yogurt.
Meal 4: Homemade a beef burger on a whole wheat bun along with cheese slices, avocado, and salads.
MEAL PLAN 2:
Meal 1: Power eggs and an orange.
Meal 2: Vanilla protein shake in almond milk, 2 cups of red grapes.
Meal 3: Tuna green salad with honey mustard dressing, an apple.
Meal 4: Nature granola bar, Peanut butter smoothie with banana and vanilla powder.
– 4 big sized organic eggs
– 1 small red onion finely chopped
– 2 cups chopped lacinato kale
– 1 cup yellow squash chopped
– 4 mini sweet peppers
– 1/2 cup of frozen or fresh blueberries
– 1 teaspoon coconut oil
– 1 ripe medium avocado
– Salt and pepper according to taste
Method to prepare:
Wash and cut all vegetables finely. Pour 1 Teaspoon of coconut oil in a nonstick pan or wok, when oil is heated add vegetables and saute for about 5-7 minutes or until soft to your preference. Now add blueberries, salt, and pepper. Stir and mix for about a minute and then add scrambled eggs and stir. Cook until eggs are properly cooked. Serve with slices of avocado. This meal and serving for two proportion has 379 calories. This iifym recipe is good for a complete breakfast diet.
RECIPE NO. 2:
– 1 Large Eggplant sliced and chopped
– 1 head of broccoli chopped into small florets
– 2 cups sliced mushrooms
– 1 large bell pepper sliced
– 1/2 or 1 small size red onion chopped finely
– 1 large chicken breast cubed
– 1 jar of pasta sauce
– 3/4 cup of Parmesan cheese
– 1 tablespoon olive oil
– salt and pepper to taste
Method to prepare:
Add two teaspoon of olive oil in large skillet or non-stick pan. Add eggplant, red bell pepper, onion, broccoli, and mushrooms and saute until eggplants turn translucent. Add salt and pepper according to taste and stir.
In another pan add two teaspoons of olive oil and add chicken cubes and saute them. Also, add a pinch of ginger salt. Thoroughly cook chicken cubes but do not over cook or make them dry.
Heat pasta sauce in a saucepan. Place veggies in a serving bowl and top it with cooked chicken cubes, pasta sauce, and grated Parmesan cheese. Serve while hot.
This is a great iifym recipe for lunch and dinner meals. You can add variation to this recipe as well. You can add other veggies like kale, yellow squash, snow peas, cauliflower, peas, spinach, and carrots. You can also replace chicken with mild white fish.
RECIPE NO. 3:
– 1/2 Banana
– 1/2 cup liquid egg whites
– 1 cup organic quick oats
– 1 cup almond milk
– 1 scoop or 1/4 cup of protein shake powder
– 1 Tbsp chia seeds
– 1/2 cup water
Method to prepare:
Mix all ingredients in a bowl with the help of a blender or hand mixer. Let it sit for 10-15 minutes. The chia seeds expand with time and give pancakes a fluffy texture. Heat a non-stick pan or oil spray a pan to prevent pancakes from sticking. Our the pancake mixture and spread evenly. Keep steady low flame to cook pancakes thoroughly from each side.
Serve with low-fat Greek yogurt, blueberries or almond oil. You can also add fruits and low sugar jam, or organic honey. Avoid sugary maple syrups.
The total calorie count for protein pancakes recipe is 621 and it is good for breakfast or lunch meals.
Always measure calorie intake of each meal and portion and keep a balance in daily calorie intake. These iifym recipes work wonders in helping you maintain your body physique, athletic health, and in bodybuilding.