Now that you have your meal times, and total number of meals, attempt to evenly split your macros across each meal. If your goal is 140 grams of protein per day, and you eat four meals, you’d want to aim for around 35 grams with each meal. This makes hitting your macros much more manageable, rather than trying to get all of your protein at once.
If you’re working out that day, put most of your carbs before and after your workout, otherwise you can spread them around however you’d like. For each meal, write down the total number of macronutrients and calories you’ll need for that meal.