Calorie for calorie, whole foods require more calories to burn. Unprocessed foods require more effort to break down. And so, this makes sense.

🎯 Summary:

Component	Estimate
Body Fat %	35%
Fat Mass	102 lbs
Lean Mass	190 lbs
Muscle Mass	~95 lbs

I want to increase that 95 pound number

You can feasibly put on like 20 to 30 pounds. But not more than that without “help”

This year is dedicated to weight loss. What have I done:

• I have reduced my running
• I have MacroFactor for a year
• I have a gym membership, and I am trying to make that regular.
• I am taking my weight regularly

This is key. I have crossed the rubicon on the weight. I will do that with health soon too. I dunno, it’s a bit of a psychological thing.

So, I am trying to focus on this. On the food, logging it, and just letting Macro Factor guide me.

I think it is helping my food noise because I just end up looking at what my available calories are, and then eating that.

Control the hunger, and eat in deficit. That is the ONLY way to let Team Fat Liberation back on the field.

This is a long, boring journey

It’s a slow integration over time. So, make it exciting for yourself. Audiobooks, things like that.

Linear progress is with deficit. BUT, Super linear progress is with Strong Lifts.

it’s not a cheat meal if you keep cheating

• Always be consistent.
• When do you schedule it.
• Early day tends to be more consistent.

The Marra Meal

This almost seems too simple to work, but that’s not the case.

I’ve lost 50 lb now twice in my life, and spent the last 8 years helping guys lose fat using a simplified approach… 

I keep my lights on by helping guys get in shape.

They usually have packed calendars.
So, here’s what I use with them…

What is a Marra Meal?

It’s a meal that you repeat each day.

AND it ticks the following boxes. 

• ~500 calories.
• ~50g of protein.
•  ≤ 3 minutes to prepare.

AND you can have 1-3 of them per day if you’d like. Whether you’re tracking your calories or not, doesn’t matter. This will help you lose weight by setting up a daily win ON AUTOPILOT. Less mental effort, more winning.

Need more calories? Adjust up. 

Need fewer? Adjust down. 

Easy. 

Feel free to make up your own – but here’s a list of 35 Meals and Snack recipes to 

get you started!

The idea is to use convenience foods to make it easy to hit your goals. 

Use microwaveable rice (Uncle Ben’s) 

Use whey protein powder.

Use pre-cooked rotisserie chicken.

Pick the meals you’ll eat for this week, then shop for them, and repeat each day. 

Example: 

I decided I want a Marra Meal for breakfast. 

I pick Greek Yogurt with Fruit and Whey. 

I buy enough for at least 7 days. 

I keep it all ready at home, then I come downstairs in the morning and whip it together in a few minutes. 

Repeat the next day. 

Takes 3 minutes. 

You already know how many calories are in it. 

You just repeat it daily! 

(many of these can be made ahead of time in batches of 3,4,5 servings at a time – which makes them even more time efficient.)

—

Same thing could be done with breakfast AND lunch. 

Or breakfast, lunch, AND dinner. 

Do you mind if I over deliver here?

If you want unlimited meal ideas that meet your exact calorie and macro targets while fitting your ideal meal types. 

Go to eatthismuch.com– it’s a free meal planning tool that makes this stupidly easy. 

If you want more structured meals, then try this:Find a combo of meals and snacks that fit your calorie goals. You can also double a recipe or add extra meals if that helps you. Shop for them, prep them, then take a picture and tag me on Instagram.Eat them and get lean.

🍲 500 Calorie Meals 🍲

🍗 Quick Chicken Wrap

1 medium tortilla

100g deli meat of your choice

1 cup spring mix or other mixed greens

2 tbsp low fat salad dressing

📌Instructions:

Smash some spring mix, deli meat, and low fat dressing into a tortilla. 

Roll and eat! 

Total Calories: 393 calories

Macros: 37g protein, 34g carbs, 18g fat

🍳The Veggie Scramble

1 cup, (245g) egg whites

2 large (whole) eggs

1 cup chopped mixed veggies (spinach, peppers, onions, mushrooms)

2 whole apples or 2 slices of whole wheat bread

📌Instructions:

In a non-stick pan, sauté veggies until softened.

Pour in egg whites with eggs and scramble until fully cooked.

Serve with two apples, or two slices of whole wheat toast.

Total Calories: 509 calories

Macros: 43g protein, 67g carbs, 2g fat

🍓Greek Yogurt and Fruit

1 cup (230g) Plain 2% Greek yogurt

2 cups (280g) Frozen Mixed Berries

1 scoop Vanilla Whey Protein

📌Instructions:

Mix together Greek yogurt and whey protein.

Top with mixed berries and put in fridge overnight.

Or thaw berries slightly in microwave before adding. 

Total Calories: 465 calories

Macros: 46g protein, 50g carbs, 9g fat

🥬Chicken Caesar Salad

5 oz (140g)  cooked chicken breast, skinless

3 cups chopped romaine lettuce

3 tbsp (45g) Low-fat Caesar dressing

1 cup (40g) croutons

2 tbsp (12g) shredded parmesan cheese 😉

📌Instructions:

Slice chicken breast into pieces. (cook at 350f for 25 minutes if you buy raw)

Toss together chopped lettuce, dressing, and croutons.

Top with sliced chicken breast, parmesan and black pepper.

Total Calories: 500 calories

Macros: 51g protein, 36g carbs, 17g fat

🍎Whey and Fruit

2 scoops vanilla whey protein powder 

3 apples  

📌Instructions:

Mix whey protein powder in a shaker cup or blender with water.

Eat them damn apples! Post #multiappleday @marra_strength on instagram for bonus points.

Total Calories: 498 calories

Macros: 47g protein, 73g carbs, 5g fat

🍞Cottage Cheese on Toast

1.25 cup (285g) low-fat cottage cheese

2 slices whole wheat toast, store-bought

1 cup (140g) sliced strawberries

📌Instructions:

Spread cottage cheese on slices of toast. (mix cheese with splenda/cinnamon optionally)

Top with sliced strawberries.

Total Calories: 496 calories

Macros: 42g protein, 62g carbs, 10g fat

🐟Tuna Wrap

1 can (120g drained) canned tuna

2 tbsp light mayo

1 stalk diced celery

1  flour tortilla (store bought, 200 cals)

1/2 cup baby spinach

📌Instructions:

Mix together canned tuna, light mayo, and diced celery. Season with salt and pepper. 

Spread tuna mixture onto a whole wheat tortilla.

Top with baby spinach.

Roll up the tortilla and enjoy.

Total Calories: 390 calories

Macros: 32g protein, 34g carbs, 13g fat

🥗Chickpea Salad

1.5 cup (230g) canned chickpeas, drained and rinsed

1 small (170g) cucumber, diced 

1 small (125g) tomato, diced

1/4 medium (40g) red onion, diced 

1 tbsp (13g) olive oil

1 tbsp red wine vinegar

1 sprig chopped fresh parsley

📌Instructions:

In a bowl, mix together canned chickpeas, diced cucumber, diced tomatoes, and diced red onion. Season with salt and pepper. 

Drizzle with olive oil and red wine vinegar.

Sprinkle with chopped fresh parsley and serve.

Total Calories: 500 calories

Macros: 19g protein, 65g carbs, 20g fat

🍽️Bodybuilder Fuel (Chicken/Rice/Broccoli Meal Prep)

5 oz (140g) cooked chicken breast

2/3 cup (130g) cooked rice

1 cup (100g) steamed broccoli

1 tbsp (13g) olive oil

📌Instructions:

Grill or bake chicken breast until fully cooked. (350f for 25 mins)

Cook brown rice according to package instructions.

Steam broccoli until tender.

Portion everything out and season with salt and pepper to taste! 

Total Calories: 500 calories

Macros: 49g protein, 36g carbs, 19g fat

🥩Simple Steak, Potatoes, and Broccoli

5 oz (140g) grilled lean steak, no visible chunks of fat eaten

1 medium (215g) potato, raw

1 cup (100g) steamed broccoli

📌Instructions:

Grill steak until desired doneness is reached.

Pierce the potato deeply with a fork and microwave for 6 minutes, or until fully cooked.

Steam broccoli until tender.

Serve steak with baked potato and steamed broccoli, seasoning everything with salt and pepper.

Total Calories: 470 calories

Macros: 48g protein, 40g carbs, 13g fat

🥘Chicken Stir Fry

6 oz (170g) chicken breast, skinless, raw

1 cup (185g) chopped mixed veggies (carrots, peppers, broccoli, snap peas)

1 cup (200g) cooked brown rice

1 tbsp soy sauce

📌Instructions:.

In a non-stick pan coated with nonstick spray, cook sliced chicken breast until cooked through.

Season with salt, remove and set aside. Add vegetables, and cook, stirring until tender.

Add cooked brown rice to the pan and stir to combine.

Add low-sodium soy sauce to the pan and stir to coat veggies and rice.

Serve chicken breast with stir-fried veggies and brown rice.

Total Calories: 520 calories

Macros: 46g protein, 73g carbs, 7g fat

🥣Chicken Noodle Soup 

6 oz (170g) chicken breast, skinless, raw

50g any shape pasta, dry

2 cups chicken broth or 2 tbsp powdered stock

1 cup (185g) frozen mixed veggies (carrots, celery, onions)

📌Instructions:

In a pot, boil chicken broth.

Add chicken breast cubes to the pot and heat through until cooked.

Add dry pasta and boil until barely tender (about 7-8 minutes)

Add frozen vegetables, bring back to a boil, season with salt and pepper then serve. 

Total Calories: 500 calories

Macros: 48g protein, 63g carbs, 7g fat

🥔Salsa and Potato Scramble

2 medium (425g) potato, raw

1/2 cup (130g) salsa, store bought

1 large egg, whole

0.75 cups (180g) egg whites

📌Instructions:

Pierce potatoes deeply with a fork and microwave for 7 minutes, or until fully cooked.

In a non-stick pan, scramble egg with whites until fully cooked.

Serve scrambled egg whites with baked potato and salsa on top. Season with salt and pepper. 

Total Calories: 500 calories

Macros: 35g protein, 77g carbs, 6g fat

🍗Turkey Swiss Sandwich

5 slices (140g) sliced turkey breast deli meat

2 slices (40g) Low Fat Swiss cheese

2 slices whole wheat bread, storebought

1 tbsp (15g) light mayo

1/2 cup baby spinach

📌Instructions:

Spread light mayo onto one slice of whole wheat bread.

Top with sliced turkey breast, Swiss cheese, and baby spinach.

Place another slice of whole wheat bread on top to complete the sandwich.

Total Calories: 505 calories

Macros: 49g protein, 47g carbs, 14g fat

🥤Peanut Butter Cup Smoothie

1 scoop whey protein powder

1.5 tbsp (25g) natural peanut butter

2 tbsp (10g) unsweetened cocoa powder

1 medium banana

1 cup (250g) 2% milk

📌Instructions:

Blend whey protein powder, peanut butter, banana, and milk together until smooth.

Add a pinch of salt for bonus points. 

Total Calories: 515 calories

Macros: 41g protein, 55g carbs, 21g fat

🍰Raspberry Cheesecake Smoothie

1 scoop vanilla whey protein powder

1 cup (250g)  frozen raspberries

1/2 cup (115g) low-fat cottage cheese

1 cup (250g) 2% milk

📌Instructions:

Blend whey protein powder, frozen raspberries (or strawberries), low-fat cottage cheese, and milk, until smooth.

Total Calories: 478 calories

Macros: 48g protein, 52g carbs, 10g fat

🍚Tuna, Rice, and Broccoli

1 can (120g drained) canned tuna

1 cup (195g) cooked brown rice

1 cup (100g) steamed or boiled broccoli

1 tbsp (13g) olive oil

📌Instructions:

Drain canned tuna. 

Cook brown rice according to package instructions.

Steam broccoli until tender.

Mix cooked brown rice and steamed broccoli together and season with olive oil, salt, and pepper. 

Serve tuna on top of rice and broccoli mixture. Add hot sauce or chilli flakes if desired! 

Total Calories: 480 calories

Macros: 32g protein, 52g carbs, 17g fat

🌾 Oatmeal and Whey

1 cup (80g) quick oats

1.5 scoop (50g) vanilla whey protein powder

📌Instructions:

Add 1.5 cups of water to the oats, microwave for 5 minutes, or until cooked through. 

Season with a pinch of salt, and stir through whey protein powder until creamy. 

Total Calories: 492 calories

Macros: 45g protein, 62g carbs, 8g fat

🥛 Fairlife Milk and Banana

3 cup (750g) Fairlife 2% Milk

1 Banana, or fruit of your choice

📌Instructions:

Pour yourself two tall glasses of milk, then eat a piece of fruit. 

Done. Lol.

Total Calories: 480 calories

Macros: 42g protein, 46g carbs, 14g fat

🍎 150 Calorie Snacks 🍎

2 Apples – #multiappleday

Ingredients: 2 medium apples (320g total)

Calories: 152

Macros: 1g protein, 42g carbs, 0g fat

Hard-boiled Eggs

Ingredients: 2 large hard-boiled egg (50g)

Calories: 140

Macros: 12g protein, 1g carbs, 9g fat

Apple and Peanut Butter

Ingredients: 1 medium apple (182g), 1 tablespoon of peanut butter (16g)

Calories: 152

Macros: 4g protein, 20g carbs, 9g fat

Greek Yogurt and Berries

Ingredients: 1 cup of non-fat Greek yogurt (230g), 1/2 cup of mixed berries (80g)

Calories: 140

Macros: 18g protein, 20g carbs, 1g fat

Banana and Almond Butter

Ingredients: 1 small banana (80g), 1 tablespoon of almond butter (16g)

Calories: 145

Macros: 3g protein, 16g carbs, 9g fat

Carrot and Hummus

Ingredients: 1 medium-sized carrot (120g), 4 tablespoons of hummus (60g)

Calories: 150

Macros: 6g protein, 6g carbs, 9g fat

Cukes and Tzatziki

Ingredients: 1 cup of sliced cucumbers (100g), 4 tablespoons of tzatziki sauce (60g)

Calories: 100

Macros: 4g protein, 10g carbs, 5g fat

Orange and Pistachios

Ingredients: 1 small orange (70g), 1/4 cup of pistachios (14g)

Calories: 150

Macros: 4g protein, 14g carbs, 10g fat

Toast and Cottage Cheese

Ingredients: 1 small whole-grain pita (43g), 2 tbsp of low-fat cottage cheese (30g)

Calories: 133

Macros: 7g protein, 22g carbs, 1g fat

Bell Peppers and Guac

Ingredients: 1/2 cup of sliced bell peppers (62g), 2 tablespoons of guacamole (28g)

Calories: 148

Macros: 2g protein, 10g carbs, 12g fat

Edamame  

Ingredients: 1/2 cup shelled edamame (70g), sea salt to taste

Calories: 126

Macros: 11g protein, 8g carbs, 5g fat

Apple with Cheddar Cheese

Ingredients: 1 small apple (80g), 1 slice of cheddar cheese (21g)

Calories: 148

Macros: 4g protein, 13g carbs, 9g fat

Rice Cakes with Almond Butter

Ingredients: 2 brown rice cakes (22g), 1 tablespoon of almond butter (16g)

Calories: 142

Macros: 4g protein, 17g carbs, 7g fat

Strawberries with Cottage Cheese

Ingredients: 1 cup of sliced strawberries (140g), 1/2 cup low-fat cottage cheese (110g)

Calories: 120

Macros: 14g protein, 16g carbs, 2g fat

Pear and Deli Meat

Ingredients: 2 small pear (140g), 2 oz of turkey breast deli meat (60g)

Calories: 140

Macros: 14g protein, 18g carbs, 1g fat

Ham and Peppers

Ingredients: 4 slices of deli ham (60g) ), 1/2 cup of sliced bell peppers (60g)

Calories: 140

Macros: 16g protein, 4g carbs, 5g fat

Egg and Toast

Ingredients: 1 large hard-boiled egg (50g), 1 slice of whole-grain toast (28g)

Calories: 147

Macros: 8g protein, 14g carbs, 6g fat

Cherry Tomatoes with Mozzarella 

Ingredients: 1/2 cup of sliced cherry tomatoes (75g), 1 oz of mozzarella cheese (28g)

Calories: 126

Macros: 9g protein, 4g carbs, 9g fat

Banana and Roasted Almonds

Ingredients: 1 small banana (80g), 1/4 cup of roasted almonds (28g)

Calories: 152

Macros: 4g protein, 15g carbs, 10g fat

Hope this helps. 
– Matteo

Remain patient. Understand the dials on the body.

Macro Factor is interesting. Weight is coming down slowly. Slow is fine. I just need to integrate this over a long period.

I ran my fastest 10k, without even trying. I think my pace is almost directly related to my weight.

Fuck man, just reduce the weight and you will run the marathon in your target.

Good deltas to achieve. Basically, this is saying that I can run a 10k with minimal stopping.

Marathon stuff:

It WILL happen. It seems VERY FAR. And it is DAUNTING.

So, just focus on TODAY. Just the next step. Just like the Marathon. It is all about the next step. That’s it.

• Cardio is to improve the heart and extended Z2 results in fat burn
• Strength is to build muscular system, which is for longevity and a glucose sink.
• Food is to rebuild muscle and keep the hormones well regulated.