![]() And if you'd like to use the calculator to determine your targets for the macros of your choice-say, you're starting a ketogenic diet and want to know how many grams of fats make up 80 percent of your calories-click Customize My Macros to dial in your personalized numbers! ![]() You can find in-depth explanations of our preferred macros for each goal below. If you're wondering if this approach is right for you, trainer and health coach Sohee Lee provides guidance in her article, "To Macro or Not: Should You Track Your Macro Intake?" If you know you're ready to know your macros, the macro calculator below can help you determine your daily targets for three goals: As long as you come close to your numbers (how close remains a subject of debate), you have a lot of flexibility on what foods you can use to get there. Also known as "flexible dieting," it turns old-school, calorie-based dieting on its head by focusing instead on the amount of protein, carbohydrates, and fats making up those calories. In recent years, a dietary approach called IIFYM, or "if it fits your macros," has taken the fitness world by storm. Our Everyday Macros Cookbook is a great way to become familiar with easy batch prep and creating a week’s worth of meals from your batch prep in just a short period of time.Calories | Macronutrients | Lean Body Mass | Basal Metabolic Rate taco bowl with ground beef/turkey, peppers, onions, and black beans rather than a more complex meal like a casserole or stew.īatch prepping your food, like prepping protein sources (usually chicken, lean ground turkey, and sometimes carnitas) and then cooking or at least pre-chopping some veggies (sweet potato, brussel sprouts, peppers, onions, etc.) can also be a huge help when it comes to quickly throwing together a balanced meal. To make things easiest, I always go for meals that are easy to piece together: i.e. Pork tenderloin or steak (P/F) + roasted veggies + potatoes or bread (C) and butter (F)Īny of these easy chicken skillet recipesĪny of these super quick and easy dinners (tortilla soup, buffalo chicken bake, stir fry)Īny of these easy rotisserie chicken mealsĪ good rule of thumb is just including a protein source with every meal/snack. Salmon (P and F) + rice pilaf or roasted sweet potatoes (C) + roasted veggies ![]() ![]() Pasta and marinara (C) + lean ground beef (P) + parmesan (F) + side of veggies Taco bowl: rice, beans, fajita veggies (C) + lean turkey and taco seasoning (P) + cheese or guacamole (F) Rice and stir fry veggies (C) + shrimp or chicken (P) + peanut sauce (F)Ī big salad with grilled or rotisserie chicken (P) + veggies and quinoa (C) + dressing, nuts, or olives (F)Ī high protein tortilla (P/C) + turkey, chicken, tuna (P) + hummus, cheese, or avocado (F) Kodiak Cakes, Might Muffins, or these oat muffins + a side of eggsīread (C) + turkey (P) + cheese and mayo (F) + condiments (any wrap or sandwich, really) Tortilla (C) + eggs and cheese (P,F) + salsa Oatmeal (C) + protein powder (P) + slivered almonds Greek yogurt (P) + berries (C) + peanut butter (F) Proteins: lean meats like chicken breast, lean ground turkey or beef, sirloin steak, fish, seafood, eggs and egg whites, greek yogurt, cottage cheese, lentils, beans, chickpeasĬarbs: vegetables, fruits, rice, bread, beans, quinoa, pasta, potatoes, squash, farro, oatsįats: oil, butter, avocado, coconut, olives, nuts and nut butters, sour cream, oil or cream based sauces and dressings Here are a few main foods in each macronutrient category: Some foods are multiple macronutrients (like a donut, which is carbs and fat), while others are mainly one macronutrient (like egg whites which are just protein, or fruits which are just carbs). Every food is made of the three main building blocks of macronutrients: protein, fats, and carbs. Part of creating a meal is knowing what foods fall into each macronutrient group. Following this pattern can help us simplify meals while also making choices that help us better hit our macro targets. Not every meal will look perfectly balanced, and that’s ok! It doesn’t have to be. You may think you need to create complex recipes, weigh every part, and spend an hour of your day just doing math or playing macro tetris, but that’s not the case.īuilding meals can be much easier when we think about following the pattern of building meals around an identifiable protein + carb + fat + fruit or veggie (also a carb, but more for the fiber and micronutrients). If you’re new to tracking your macros, the idea of creating meals or planning a day that hits your macros can feel incredibly overwhelming.
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