Nutrition
Flexible Dieting (IIFYM)
If It Fits Your Macros, a flexible approach where no food is off-limits as long as you hit your daily macro targets (protein, carbs, fat).
- Type
- Macro-Based
- How hard to stick to
- Moderate
The short version
People usually choose it for sustainability, body composition, athletes and people who dislike rigid diets.
Meals: flexible, any meal frequency that hits daily targets.
What you eat
- Anything that fits your macros
- Emphasis on 80% whole foods
- Lean proteins
- Complex carbs
- Healthy fats
- Treats in moderation
What you cut back on
- Nothing strictly forbidden
- Minimize trans fats
- Limit excessive alcohol
A day of eating
One day built from the Flexible Dieting (IIFYM) recipes in the For The Reps app. It comes to about 1,654 calories and 109 g of protein, so scale portions up or down to suit you.
| Meal | Dish | Calories | Protein |
|---|---|---|---|
| Breakfast | Cottage Cheese Pancakes with Blueberries | 444 | 35 g |
| Lunch | Falafel & Hummus Grain Bowl | 475 | 22 g |
| Dinner | Beef & Broccoli Stir-Fry with Brown Rice | 486 | 47 g |
| Snack | Dark Chocolate & Almond Trail Mix | 249 | 6 g |
Before you start
Quality still matters; follow the 80/20 rule. Most popular among fitness enthusiasts.
If you have a medical condition, are pregnant, or take regular medication, check with your doctor or a registered dietitian before changing how you eat.
