High Protein Meal Plan, Making it Easy to Hit Your Optimal Intake Every Day!

June 19, 2018

Free Macro Tracking Tool: Sparkpeople

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Updated for 2022, SparkPeople has transitioned to SparkAmerica, the tracker no longer works. My favorite macro tracker option is now Cronometer (10 percent off a subscription with this link). If you're not sure what macros you should be eating, be sure to check out our handy macro calculator!

Two of the most common goals for my coaching clients are weight loss and increased activity. Part of success in these areas is the ability to accurately track what you eat, both calories and macros. The best macro tracking tool I have found is sparkpeople.com. It is customizable and will also track activity, fitness and other goals. I’ve been using it myself since April 2007 and it's totally free (except for premium features). Over the years it has grown into a very active community with groups for almost every way of eating you can imagine.

Macro Tracking Tool: SparkPeople Basics

Sparkpeople.com as well as its app, has a wide variety of tools, articles and support you can use in your quest for ultimate wellness. It has a great food tracker where you can enter your daily intake and see calories and other useful measurements for the day as well as set goals for macro and micronutrients. The macro tracking tool is one of most helpful things you can utilize when starting out with the ketogenic diet.

 

You can also track fitness, workouts and miles covered using the fitness page.  It even allows you to measure the distance of a given route by mapping points on a google map.

SparkPeople also has other kinds of support groups based on almost any common interest; whether you love to read, knit, do triathlons, watch Game of Thrones, practice yoga or weave baskets there is a group for you!  I also use its sister site, sparkrecipes.com quite a bit. It has a great variety of all kinds of recipes and you can add them to your meal plan at Spark People.  You can also put in ingredients to find out nutritional information on any recipe and save it to your profile.

These kinds of tools are wonderful to help keep you on track and motivated in your personal wellness goals.  Check out the site and let us know what you think!

Author

  • Cheryl McColgan

    Cheryl McColgan is the Founder and Editor in Chief of Heal Nourish Grow, where she has published evidence-based health and nutrition content since 2018.

    With over 30 years of experience in fitness, nutrition, and healthy living, and nearly 20 years of professional editorial and journalism experience, she brings both subject-matter depth and trained editorial judgment to everything on the site.

    Cheryl holds a degree in Psychology with a minor in Addictions Studies, completed graduate training in Clinical Psychology, and is a NASM Certified Personal Trainer and E-RYT Certified Yoga Instructor and trained in Yoga Therapy.

    She is the author of 21 Day Fat Loss Kickstart, Make Keto Easy, Take Diet Breaks and Still Lose Weight, The Grain Free Cookbook for Beginners, and Easy Weeknight Keto.

    Read more about Cheryl and the journey that created Heal Nourish Grow on the about page.

    Cheryl McColgan is the founder of Heal Nourish Grow, where she writes about protein, body composition, healthy aging, and evidence-based nutrition and wellness along with the everyday habits that actually make those things work in real life.

    With a background in psychology and graduate training in clinical psychology, plus nearly 20 years of experience in editorial and publishing, Cheryl approaches health from both a research and real-world perspective. She’s also been immersed in fitness and nutrition for more than 25 years, which gives her a practical lens most purely academic content tends to miss.

    Her work today focuses heavily on protein intake (especially for women), muscle retention, metabolic health, and sustainable fat loss, along with topics like sleep, wellness, recovery, and wearable health tech. You’ll also find a mix of high-protein, low-carb recipes designed to make hitting those goals easier without overcomplicating things.

    Cheryl’s interest in health and nutrition became more personal after navigating her own health challenges, which pushed her to dig deeper into how lifestyle, diet and daily habits impact long-term health. That experience continues to shape how she approaches everything on this site: practical, realistic, and focused on what actually works over time.
    What Cheryl Covers
    Most of the content here falls into a few core areas:

    Protein & Muscle Health: how much you actually need, especially for women and how to use protein to support strength, body composition, and aging
    Fat Loss & Metabolic Health: sustainable approaches that prioritize muscle retention and long-term results
    Healthy Habits & Lifestyle: sleep, movement, strength training, consistency, and the small things that compound over time
    Wearables & Recovery: real-world testing and comparisons of tools like Oura, Whoop and others
    High-Protein & Low-Carb Recipes: simple, realistic meals that support your goals without feeling restrictive
    Travel & Lifestyle: wellness-focused travel, outdoor experiences, and a slightly more elevated take on healthy living

    If you're new, here are a few good places to begin:

    30 Day Healthy Habits Challenge

    Protein Foundations

    High Protein Recipes

    About Cheryl & Heal Nourish Grow

    Coaching and Programs

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