Recipe Book Macros and Portions | The Power Foods Lifestyle

If you have purchased the Power Foods Lifestyle Recipe Books and wondered about how to adapt the macros and portion sizes, this blog post is for you.

In the beginning of each volume of recipes, there is a full page that describes how portion sizes work. Note the words “guidelines” in the first paragraph. These are not, nor can they be, absolutes.

The complexities of such nuanced information such as caloric expenditure, Basal Metabolic Rate (BMR), energy levels, insulin resistance, digestive capacity, and hormone fluctuation renders it a nearly impossible task to give everyone that ever reads my books exact numbers.

With that said, I do my best to give you a starting point. If you are serious about accelerating to your goals, decreasing your overwhelm, and just being told what to do, I encourage you to utilize my discounted Introductory Coaching Call

Let’s now look at the page that discusses portions:

Let’s now talk through other variables to consider as you are working to build your personalized Power Foods Lifestyle Strategy:

  1. Read the book, The Power Foods Lifestyle, so you understand the methodology between pairing Proteins, Veggies, Carbs, and Fats in PVC, PVF, or PVCF meals. You can do a crash course on the book in this podcast episode.
  2. Every peak range is based off the assumption you will be doing 6 small meals per day of any combination of PVC or PVF meals. The PFL base methodology in peak ranges is built for a semi-active female with mild insulin resistance who is looking to lose 10-15 pounds of body fat. For all other strategies, symptoms, etc., adaptations and tweaks will need to be made.Remember that here at the Power Foods Lifestyle, there is no absolute strategy. I have over 50 models of PFL strategies that I use with clients in private settings. This includes models like Ketosis, Carb Cycling, Intermittent Fasting, etc. But without that hands-on experience with you, you must do your best to listen, observe, and discern the best approaches for you. If you are ever stuck in all-or-nothing thinking or that you just can’t do it, I highly recommend we get on a call.What’s the Base Peak Range?

    Protein: 15-30 grams Protein per meal (daily total should be no fewer or greater than 90-160 g per day)

    Carbohydrates:20-30 grams Carbs per carb meal you choose to eat. If you do not know when to eat carbs, click here to view this explanation. These should be as few as you can reduce to.

    Fats: 8-12 grams total Fats per fats meal you choose to eat.  You should never eat fewer than 30 grams of fat without exception. The result will be hair loss, brittle nails, and hormonal imbalances. 

Q. Many of the Recipes fall outside the peak ranges recommended. How am I supposed to adapt?

A. Peak Ranges are built on individual food contributors, not the recipe total. Look at each food and the portion size. Ensure the total amount fits a peak range for your strategy. This will make it easier for you to construct your own meals as well as you get more comfortable with Power Food combining to construct your meals.


Q. Do my Veggies’ carbs contribute to the overall Carbohydrates in the meal?

A. Yes and no; it depends on the Tier you’re living and your goal you’re trying to reach.

When they count:

  • You are in a Tier 3 and we are working to accelerate into body composition shifts, please count your veggie carbs. You should be tracking macros in MyFitnessPal as I describe in this video.
  • No, we do not count Net Fiber here at the Power Foods Lifestyle. Count total carbohydrates only.

When they don’t count: 

  • You are living a Tier 1 (just starting to choose healthier foods and limit sugars) or Tier 2 (working on combining PVC and PVF meals without exactness in peak ranges and ratios).
  • If we are working on disconnecting emotionally from obsessive eating or eating disorders, simply follow the principle of combining 1-2 cups of veggies with each PF or PC meal you eat. If you eat a PVC meal, only look at the total carbohydrates in the ‘C’ Food you chose.

Q. If I’m in a Tier 3 and I want to use the recipes, how can I adjust for the higher macros without tracking my macros?

A. You can manually adjust the portion sizes at your next meal. Reduce the food from those “overdone” macro groups in the next meal to make a “bridge” between two meals so the average between the two meals of Cs is 20-30 grams of carbs, or Ps average between two meals is 15-30 grams, etc.

Remember that 6 meals per day and these Peak Ranges are not the end-all be-all, especially once I get a person’s metabolism after the first 3-4 weeks. That’s when we can re-strategize and factor in total meals per day that works for them, including where their emotions, psychology, and day-to-day lifestyle needs are.

Your next step in the Body Buddies Journey:

  1. Read the book and start with the sample meal plans and recipe books with the PFL Starter Kit.
  2. Join Power Foods Lifestyle Champions (free Facebook community–not coaching).
  3. Take the Power Foods Lifestyle Academy (opens 2x/year–sign up for the waiting list here).
  4.  Sign up for Body Buddies World for meal plans, recipes, workouts, and inner circle Facebook group with Q&As for Kristy Jo whenever you need in the group. The Best Deal Ever will get you a 45-minute Private Consultation each month in addition to your membership.
  5. Accelerate through the overwhelm to personalized solutions with one-on-one coaching.

I know that you have the power within you to stand a little taller, live a little better, and enjoy life in your body a bit more! I’m here to help you on your journey to #PowerYourBody one meal, one workout, one day at a time!

Love your bud,


p.s. if you need help with accountability, watch my FREE training video here.

p.s.s. if you need a 10-day jump-start, my 10-day Power Foods Detox will help you out!