When you’re first learning macros, each meal can feel like you’re building a puzzle, but it does get much easier with practice!
I always encourage clients who are new to macros to pre-log as much of their food for the day as possible. Getting into the habit of doing this can save you time and help you hit your targets. After all, it is hard to correct when you realize at the end of the day you still need more protein but you have no more carb or fat macros left. Planning ahead helps!
Step 1: Start with a high protein food:
Chicken, turkey, or other poultry
Beef, pork, lamb, or other meat
Fish or seafood
Tofu, tempeh, seitan, or faux meat
Pea protein crumbles or TVP
Nonfat Greek yogurt
Low fat cottage cheese
Egg whites
Protein powder
Step 2: Add a supporting protein:
(These foods contain protein in smaller amounts and may be higher in fat and/or carbs)
Seeds, nuts, or nut butter
Protein pasta or rice
Sprouted or protein breads or wraps
Beans, lentils, peas, edamame
Cheese
Dairy or protein-fortified non-dairy milk
Nutritional yeast
Whole eggs
Whole grains and quinoa
Step 3: Add fruits or veggies
Step 4: Check the macros for your meal and adjust as needed to hit your goals
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