Most people don't understand how to tweak their diet late day to hit their macros if not on full prep. I sure as hell don't. And full prep is boring as ####.
If some macro based diet is the game plan then just join weight watchers. Its the same thing more or less.
Obligitaory link
https://youtu.be/Wd8tZiHexPc
More excuses. I don't meal prep, but I do rely on frozen foods and meals I eat regularly. Each day is a new puzzle.
I don't track macros to a T. Whether cutting or bulking, I just make sure I hit my calorie goal and protein goal. The ratio of fats and carbs isn't a huge factor unless you're stepping on a body building stage. I don't track oils I cook with, because I'd rather adjust my PORTIONS versus my cooking style. Losing weight is more about consistency than precision.
Breakfast:
Work days:
Pick 2 from Costco Frozen foods: Pizza pocket (330 cal/11 protein), frozen burrito (300/14p), Jimmy Dean Egg White and Turkey Sauage (250/17p), and pita chicken melt (170/22p) + 1 Dannon Non Fat Greek Yogurt (80/12p)
So that's between 500-710 calories/37-51 grams protein per meal. Not the healthiest, but 2/3 meals ain't bad.
Days off:
Meat + Eggs + carb (ramen, bread, rice, pancakes, French toast, oatmeal, etc). Varies, but it's my day off so I have time to plan.
Lunch/dinner: Usually 6 oz of meat (200-400 cal/40p) + rice/pasta/potatos (150-200 cal/4 p) + veggies. Amount of carbs depends my calories left for the day since my protein is taken care of. Also, I make extra portions for dinner, that I have for lunch the following day.
350-600 calories/44p per meal.
So really on work days, I'm just cooking dinner and tailoring the carbs/fats to how many calories I have left. The grea t thing with eating left overs for the next day is that you have 1 meal planned out already so it's less to think about.
Really when you count calories/macros...you eat the about the same amount of meat/protein whether you are cutting/bulking....it's the sides that you change. If people want to eat out for dinner, I usually can find something to fit