Your protein and macros, done for you
Set your targets once, pick foods from a dropdown, and the sheet does the math. A check mark tells you when you’ve hit your protein for the day.
Instant download · Google Sheets + Excel · daily coaching emails included
What you get
A 10-tab tracker for Google Sheets and Excel, plus a 15-page printable how-to guide.
Calories, protein, carbs, fat and fiber worked out for you, with room to use your own numbers.
Pick a food, add servings, done. 102 foods rated Lean, Solid or Booster, plus 40 rows for your own.
84 days of totals with a check mark on protein days, weekly averages and a progress chart.
Build 30-gram meals, plan 7 days, and the grocery list fills itself. Weigh-ins for 12 weeks.
A look inside: all the tabs work together, from Targets to the Grocery List.
How it works
About two minutes a meal once your targets are set.
Open your own Google Sheets copy, or the Excel file. Nobody else can see it.
Enter your details once on the Targets tab, and the sheet works out your numbers.
Pick foods from the dropdown. The Dashboard shows how your week is going.
Made for you if…
- You want to hit a protein target without a paid app
- You like seeing your whole week on one screen
- You plan meals and want the grocery list done for you
- You use Google Sheets or Excel on a computer or phone
- You want simple numbers you can keep up with
Daily coaching emails come with it
After you order, you get a short welcome email, then one note from me each morning for 28 days, with one small action for your tracker.
Hi, I’m Coach Luke
I’m a NASM-certified personal trainer (CPT, CES, PES) and NESTA nutrition coach with 20+ years in health and fitness. I build simple, no-gimmick plans for real people with real schedules.
The Protein & Macro Tracker
$9.99- Google Sheets and Excel versions
- 10 tabs that do the math for you
- 15-page printable how-to guide
- 28 days of coaching emails
Get the tracker →
Secure checkout. Your download link appears right after payment and is emailed to you.
Questions
Do I need Excel?
No. Google Sheets is free and works on any computer or phone. The Excel file works in Excel 2016 or newer, Microsoft 365 and Excel on the web.
Does it work on a Mac or iPhone?
Yes, through Google Sheets and the free Google Sheets app. Apple Numbers can open the Excel file, but some dropdowns and charts don’t carry over.
Can I add my own foods?
Yes. The Food List has 40 rows for your own foods, and the guide shows how to fill them in from a nutrition label.
Is this a physical product?
No. It is a digital download: a Google Sheets copy link, an Excel file and a printable PDF guide.
What if I have a problem with my file?
Email me at coach@coachluke.com and I will sort it out.
Pairs well with
Other printables from the Coach Luke shop that work hand in hand with this one.
Back to the shop · coachluke.com · coach@coachluke.com