I take it here you are worried about saturated fat?

If so, some good fat options with little saturated fat you could substitute into your diet are nuts (e.g. almonds), extra vrgin olive oil, and fish such as tuna or salmon.

So obviously your sodium is a bit high. The lentil soup and bread seem to be your biggest culprits - they are giving you over 1500mg of sodium.

If you wanted to lower your sodium, I would suggest substituting your bread for another carb source such as rice, or you could eat fewer slices of bread.

With the lentil soup, is there any other soups you could have with less sodium, but similar protein, carbs and fat? If you notice on your post including your Breakfast, Lunch and Dinner meal plan, there seems to be a 'get suggestions' button there - try clicking on that, and I think it will give you some other food options to make your grades better.

The Get Suggestions button contains the food options I have marked as favorite.

The problem is that if I reduce the quantity of bred, for instance, that would reduce and the total calories I receive...and I dont want that. It is really hard to choose food that I like to eat and it gives me the macros that I need.

On some things you can reduce the sodium content by adding little or no salt to them: for example, when you cook the chicken or you dress the salad you can skip tha salt. Of course the taste at the beginning will feel strange, but in a few times you will get used to it.

The real problem lays with food you buy already with salt in it: if you buy a lentil soup, it will contain a lot of salt, if you make it you can skip the salt. Of course, it could be easy to do some times, really difficult other times (with bread, for example: baking it takes some time and practice).

One last remark: saltless bread does exist, for example bread from Tuscany in Italy is like that. But could be impossible to find it where you live, and most people not from Tuscany just hate its taste. ;)

OK. Your goal is muscle gain, right?

In that case, lowering your carbs would be a good idea - from breakfast, lunch and dinner, you are getting 326g carbs, which is really high.

In contrast, you are only getting 92g protein and 47g fat. So, if you were to take out something like bread, you could always make up for those lost calories by eating more foods high in protein or fat. I see you have peanut butter there for example. Maybe you could eat more of that?

I would definitely try and swap some of those carb calories for protein calories if you can.

Ok, I get that. Yes my goal is muscle gain.

Do you have any food suggestions high in protein? Keep in mind though that my macros according to Scott's calculator are

protein: 184 gram

carbs: 499 gram

fat: 71 gram

Remember that when going for muscle gain AND fat loss, you may have to lower carb intake and make up for those calories with other foods. Even if the calculator suggests that number of calories for carbs.

Foods that are high in protein include meats such as chicken, fish and lean beef, greek yoghurt, beans, cheese and eggs.