Counting macros has become a wildly popular way to lose weight. The IIFYM diet plan is so popular because rather than counting calories and depriving yourself of foods you love, you count your macros instead! It’s a flexible dieting option, perfect for people who want to lose weight but don’t want to be too restricted with what they eat. Sound like your cup of tea? Take a look at our 30 day IIFYM diet plan for beginners!
What is the IIFYM Diet?
The IIFYM Diet is a flexible eating plan where you count your macros instead of your calorie intake. Macronutrients are a type of calorie that provide energy and there are three main macronutrients: carbohydrates, fat and protein. With the IIFYM diet, you calculate your personal macro allowance for the day (we explain how below!), and as long as foods fit into your daily macro allowance, you can enjoy them without feeling restricted.
What Are The Benefits Of The IIFYM Diet?
1. Flexibility
You can eat whatever you want as long as it fits into your macros for the day. You’re able to eat a diverse range of foods, making meals more enjoyable.
2. Weight Loss
The IIFYM diet is efficient in helping your lose weight. Typically, you lose weight when you burn more calories than you consume, which you can achieve on the IIFYM eating plan.
How Do I Calculate My Macros For Weight Loss?
The amount of macros you should be eating for weight loss will be different than anyone else’s. First, you’re going to find your “macronutrient ratio” – a ratio that takes into account your height and weight, activity level, age, and weight loss goals. There are calculators and apps to help you find your macro ratio such as the macro diet calculator or My Plate app.
If you’re calculating your macros for weight loss, the following ratio will be a good starting point for you: 10-30% carbs, 40-50% protein, 30-40% fat. Make sure to tweak your macros taking into account the results you’re looking for and your activity level.
30 IIFYM Diet Breakfast Recipes
1. Cauliflower Hash Brown Egg Bites | Cafe Delites
Protein: 8 g | Carbs: 2.2 g | Fat: 5.4 g
2. Breakfast Burritos | Fit Foodie Finds
Protein: 25 g | Carbs: 22 g | Fat: 20 g
3. Tofu Scramble with Kale | Pop Sugar
Protein: 18.8g | Carbs: 16.6g | Fat: 15.8g
4. Cottage Cheese Parfait Toast | Lillie Eats and Tells
Protein: 15.6g | Carbs: 27.3g | Fat: 5g
5. Breakfast Wonton Cups | Stay Fit Mom
Protein: 31.5g | Carbs: 23g | Fat: 9.5g
6. Overnight Oats | Pop Sugar
Protein: 11.4g | Carbs: 44g | Fat: 16.1g
7. Dark Chocolate Protein Waffles | Lille Eats and Tells
Protein: 30.9g | Carbohydrates: 37.4g | Fat: 6.5g
8. Peanut Butter Banana Protein Breakfast Cake | Get Your Fit Together
Protein: 11g | Carbs: 17g | Fat: 4g
9. Hash Brown and Cheese Breakfast Bake | Avatar Nutrition
Protein: 12g | Carbs: 5g | Fat: 3g
10. Spinach Feta Wrap | Pop Sugar
Protein: 16.2 g | Carbs: 23.3 g | Fat: 10.8g
11. Cilantro Breakfast Taquitos | Lillie Eats and Tells
Protein: 5.9g | Carbs: 4.4g | Fat: 1.7g
12. Breakfast Casserole with Sausage, Eggs, Spinach and Mushrooms | 40 Aprons
Protein: 20g | Carbs: 5g | Fat: 17g
13. Protein Pop Tarts | Mason Fit
Protein: 39g | Carbs: 51g | Fat: 3g
14. One Carb Protein Waffle | To Simply Inspire
Protein: 25g | Carbs: 1g | Fat: 0
15. Blueberry Breakfast Cookies | Skinny MS
Protein: 5g | Carbs: 19g | Fat: 21g
16. Yogurt and Cottage Cheese Breakfast Bowl | Lillie Eats and Tells
Protein: 24g | Carbs: 31g | Fat: 7g
17. Cinnamon Vanilla Protein Bites | Cotter Crunch
Protein: 3g | Carbs: 11g | Fat: 3g
18. Banana Muffins | Patience and Consistency
Protein: 4g | Carbs: 13g | Fat: 3g
19. No Bake High Protein Cookies | Life Her Way
Protein: 18g | Carbs: 9g | Fat: 4g
20. Banana Chocolate Chip Baked Oatmeal Cups | The Recipe Rebel
Protein: 4g | Carbs: 26g | Fat: 4g
21. Protein Berry Crumble | Diabetes Strong
Protein: 30g | Carbs: 35g | Fat: 9g
22. Salsa Breakfast Bake | Carrots N Cake
Protein: 14g | Carbs: 19g | Fat: 12g
23. Protein Apple Crisp | Fitluential
Protein: 10g | Carbs: 32g | Fat: 4g
24. Pumpkin Protein Waffles | Lillie Eats and Tells
Protein: 33g | Carbs: 35g | Fat: 4g
25. Biscuits and Gravy | Jennifer Banz
Protein: 40g | Carbs: 5g | Fat: 60g
26. Tofu Scramble | Healthy Eater
Protein: 20g | Carbs: 24g | Fat: 12g
27. High Protein Oatmeal | Fit Actor Travels
Protein: 30g | Carbs: 28g | Fat: 4g
28. Cinnamon Roll Protein Muffins | Macro Miranda
Protein: 7g | Carbs: 9g | Fat: 4g
29. Protein Packed French Toast | Angela’s Balanced Life
Protein: 25g | Carbs: 27g | Fat: 2g
30. Plantain Apple Bacon Hash | Paleo Running Mama
Protein: 12g | Carbs: 44g | Fat: 22g
30 IIFYM Diet Lunch Recipes
1. Baked Cheddar Ranch Chicken | Organize Yourself Skinny
Protein: 13 g | Carbs: 7 g | Fat: 30 g
2. Chicken Salad | Joyful Healthy Eats
Protein: 18 g | Carbs: 13 g | Fat: 8 g
3. Chipotle Chicken Bowl | Pop Culture
Protein: 28 g | Carbs: 29 g | Fat: 5 g
4. Zucchini Tuna Cakes | Chocolate Salad
Protein: 34 g | Carbs: 14 g | Fat: 11 g
5. Turkey Taco Wraps | The Cozy Cook
Protein: 33 g | Carbs: 23 g | Fat: 17 g
6. Spicy Tuna Avocado Wrap | Eat Yourself Skinny
Protein: 18.2 g | Carbs: 28.2 g | Fat: 9.6 g
7. Quinoa Enchiladas | Delish Knowledge
Protein: 16.7g | Carbs: 56.9g | Fat: 16.7g
8. Cauliflower Rice Stir Fry | Minimalist Baker
Protein: 11.9g | Carbs: 52g | Fat: 24.7g
9. Turkey Lettuce Wraps | Eat Yourself Skinny
Protein: 23.5 g | Carbs: 7.8 g | Fat: 0.8 g
10. Tuna Casserole | Stay Fit Mom
Protein: 22.7g | Carbs: 30g | Fat: 3.8g
11. Avocado Chicken Salad | Pop Sugar
Protein: 39.6g | Carbs: 34.6g | Fat: 14.9g
12. Blackened Salmon Sandwich | Lillie Eats and Tells
Protein: 25.8g | Carbs: 32.9g | Fat: 17.5g
13. Lemon Chicken Salad Sandwich | Sass En Masse
Protein: 39.5g | Carbs: 35.8g | Fat: 11.4g
14. Southwestern Salad | The Pinning Mama
Protein: 27.4g | Carbs: 22g | Fat: 8.7g
15. Greek Crunch Wrap: Lillie Eats and Tells
Protein: 32g | Carbs: 30g | Fat: 8g
16. Chicken Mushroom Shish Kababs | Fit Women Eat
Protein: 45g | Carbs: 25g | Fat: 10g
17. Chicken and Avocado Burritos | Closet Cooking
Protein: 40g | Carbs: 37.2g | Fat: 24g
18. Pineapple Chipotle Salmon Tostadas | Joyful Healthy Eats
Protein: 13g | Carbs: 13g | Fat: 17g
19. Turkey Chili | Malzisfit
Protein: 25g | Carbs: 30g | Fat: 6g
20. Coconut Rice with Turkey Patties | Fit Women Eat
Protein: 25g | Carbs: 28g | Fat: 12g
21. Pad Thai Quinoa Salad | Simply Quinoa
Protein: 14g | Carbs: 35g | Fat: 19g
22. Chicken Quinoa Salad | Fit Women Eat
Protein: 53g | Carbs: 32g | Fat: 7g
23. Creamy Taco Soup | Mason Fit
Protein: 18g | Carbs: 23g | Fat: 5g
24. Buffalo Chicken Quesadilla | Brittany Cradduck
Protein: 44g | Carbs: 31g | Fat: 14g
25. Ground Chicken, Sweet Potato, Black Bean Skillet | Angela’s Balanced Life
Protein: 24g | Carbs: 14g | Fat: 11g
26. Healthier Mac and Cheese | Tone and Tighten
Protein: 16g | Carbs: 38g | Fat: 9g
27. Macro-Friendly Shepherd’s Pie | Avatar Nutrition
Protein: 18g | Carbs: 15g | Fat: 5g
28. Egg White Wrap with Sun Dried Tomatoes, Feta and Arugula | Lillie Eats and Tells
Protein: 39g | Carbs: 35g | Fat: 8g
29. Turkey Taco Zucchini Casserole | Macro Miranda
Protein: 30g | Carbs: 31g | Fat: 6g
30. Chicken Enchilada Bowl | Hey Keto Mama
Protein: 38g | Carbs: 10g | Fat: 40g
30 IIFYM Diet Dinner Recipes
1. Pesto Chicken and Veggies | Julia’s Album
Protein: 54.5 g | Carbs: 18.5 g | Fat: 20 g
2. Vegetable Pesto Salmon | Lexi’s Clean Kitchen
Protein: 35g | Carbs: 42.4g | Fat: 37g
3. Turkey Burgers | Healthy Eater
Protein: 23 g | Carbs: 10 g | Fat: 13 g
4. Steak Fajita Roll Ups | Diethood
Protein: 32 g | Carbs: 8 g | Fat: 19 g
5. Chicken Parmesan Zucchini Boats | The Wholesome Dish
Protein: 38 g | Carbs: 13 g | Fat: 18 g
6. Garlic and Herb Chicken and Veggies | Gimme Delicious
Protein: 28 g | Carbs: 8 g | Fat: 12 g
7. Lemon Basil Chicken | Well Plated
Protein: 40 g | Carbs: 29 g | Fat: 8 g
8. Balsamic Chicken and Vegetables | Averie Cooks
Protein: 57 g | Carbs: 31 g | Fat: 10 g
9. Pork Tenderloin with Grilled Vegetables | Well Plated
Protein: 33 g | Carbs: 16 g | Fat: 20 g
10. Turkey Taco Spaghetti Squash Boats | Skinny Taste
Protein: 20g | Carbs: 16g | Fat: 10g
11. Easy Poached Fish | The Healthy Foodie
Protein: 33.8g | Carbs: 5.3g | Fat: 1.9g
12. Coconut Red Curry with Chickpeas | Minimalist Baker
Protein: 12.4g | Carbs: 40.2g | Fat: 17.6g
13. Sesame Ginger Salmon | Pure Wow
Protein: 39g | Carbs: 21g | Fat: 26g
14. Cod with Orange and Swiss Chard | Pure Wow
Protein: 35g | Carbs: 32g | Fat: 15g
15. Gluten Free Mac and Cheese | Lexi’s Clean Kitchen
Protein: 14.1g | Carbs: 24.3g | Fat: 37.5g
16. Mediterranean Cod | Abra’s Kitchen
Protein 23g | Carbs: 12g | Fat: 13g
17. Pecan Orange Salmon | Men’s Journal
Protein: 19g | Carbs: 13g | Fat: 13g
18. Chicken and Broccoli Alfredo | Stay Fit Mom
Protein: 40.6g | Carbs: 36.3g | Fat: 17.6g
19. BBQ Pulled Pork Quesadilla | Lillie Eats and Tells
Protein: 45.4g | Carbs: 35.6g | Fat: 12.4g
20. Baked Chicken Parmesan | Well Plated
Protein: 48g | Carbs: 20g | Fat: 11g
21. Macro-Friendly Pizza | Medium
Protein: 67g | Carbs: 42g | Fat: 10g
22. Creamy Beef Stroganoff | Working Against Gravity
Protein: 33g | Carbs: 17g | Fat: 9g
23. Korean Ground Beef with Cauliflower Rice | Mason Fit
Protein: 25g | Carbs: 11g | Fat: 9g
24. Buffalo Turkey Meatball Subs | Lillie Eats and Tells
Protein: 24.6g | Carbs: 9g | Fat: 6g
25. Lentil Meatballs | Well Plated
Protein: 7g | Carbs: 19g | Fat: 3g
26. Sloppy Joes | Mason Fit
Protein: 21.3g | Carbs: 2.4g | Fat: 4g
27. Slow Cooker Stuffed Shells | Malzisfit
Protein: 19g | Carbs: 24g | Fat: 9g
28. Macro Friendly Cobb Salad | Patience and Consistency
Protein: 43.85g | Carbs: 10.81g | Fat: 15.06g
29. Sweet Ground Beef and Broccoli | Mason Fit
Protein: 20g | Carbs: 10g | Fat: 8g
30. Tostadas with Slow Cooker Salsa Verde Carnitas | Lillie Eats and Tells
Protein: 38g | Carbs: 49g | Fat: 13g
30 IIFYM Diet Snack Recipes
1. Zucchini Fritters | Just a Taste
Protein: 4g | Carbs: 12g | Fat: 6g
2. Sweet Potato Fries | Stay Fit Mom
Protein: 3.66g | Carbs: 44.7g | Fat: 2.4g
3. Protein Cookies | Well Plated
Protein: 6g | Carbs: 21g | Fat: 8g
4. Lemon Protein Donuts | My Own Meal Plan
Protein: 10g | Carbs: 13g | Fat: 2g
5. S’mores Protein Bites | Mason Fit
Protein: 10g | Carbs: 11g | Fat: 2g
6. Peanut Butter Protein Donuts | My Own Meal Plan
Protein: 8g | Carbs: 15g | Fat: 5g
7. Shortbread Protein Cookies | Avatar Nutrition
Protein: 13g | Carbs: 14g | Fat: 6g
8. Paninos | GetMacroEd
Protein: 10g | Carbs: 1g | Fat: 9g
9. Cookie Dough Buckeyes | Avatar Nutrition
Protein: 7g | Carbs: 11g | Fat: 3g
10. Macro Friendly Nachos | Lillie Eats and Tells
Protein: 56g | Carbs: 55g | Fat: 20g
11. Chili | GetMacroEd
Protein: 28g | Carbs: 21g | Fat: 10g
12. Chocolate Chip Peanut Butter Pretzel Protein Bars | Working Against Gravity
Protein: 11g | Carbs: 33g | Fat: 5g
13. Enchilada Layer Dip | Avatar Nutrition
Protein: 15g | Carbs: 7g | Fat: 3g
14. Maple Rhubarb Protein Muffins | Squatting for Snacks
Protein: 5g | Carbs: 8g | Fat: 2g
15. Pistachio Butter Fudge | Avatar Nutrition
Protein: 3g | Carbs: 5g | Fat: 2g
16. Low Carb Pinwheels | 730 Sage Street
Protein: 6g | Carbs: 2g | Fat: 12g
17. Low Carb Cheese Taco Shells | Homemade Interest
Protein: 17g | Carbs: 2g | Fat: 20g
18. Simple Deviled Eggs | Keto Connect
Protein: 6g | Carbs: 0.4g | Fat: 11g
19. Antipasto Skewers | Homemade Interest
Protein: 6g | Carbs: 1g | Fat: 4g
20. Bacon Guacamole Fat Bombs | Keto Diet App
Protein: 3g | Carbs: 3g | Fat: 15g
21. Keto Steak Tacos | Hey Keto Mama
Protein: 7g | Carbs: 1g | Fat: 7g
22. Cheese Meatballs | Fat For Weight Loss
Protein: 46g | Carbs: 2g | Fat: 28g
23. Fat Bombs with Cacao and Cashew | Kettle and Fire
Protein: 4g | Carbs: 6g | Fat: 11g
24. Keto Brownie Bombs | Low Carbe Diem
Protein: 8g | Carbs: 5g | Fat: 17g
25. Parmesan Chive and Garlic Crackers | Peace Love and Low Carb
Protein: 6g | Carbs: 2g | Fat: 9g
26. Butter Pecan Fat Bombs | Liv Breathe Keto
Protein: 1g | Carbs: .5g | Fat: 11g
27. Sausage and Egg Bites | Maebells
Protein: 5g | Carbs: 1g | Fat: 6g
28. Cheeseburger Bites | Masonfit
Protein: 7g | Carbs: 2g | Fat: 1g
29. Faux-tatoes | Gnom Gnom
Protein: 0.5g | Carbs:3g | Fat: 35g
30. Low Carb Tortilla Chips | The Keto Queens
Protein: 9g | Carbs: 4g | Fat: 11g
Losing weight is easy when you’re counting macros! Use this 30-day plan to get started right!