(Though you can scan barcodes and manually add macro info from the nutrition facts panel to most macro calculators). When you turn the corner to the frozen aisles the macro friendly foods will be generally less processed without added sauces.Unsweetened almond, coconut or cashew milks are other lower macro alternatives to have on hand for delicious recipes and smoothies. In the dairy section is where you’ll stock up on eggs, Greek yogurt and skim milk.Shrimp are a superfast and delicious way to be sure you get all the grams of protein you need for your goals. Lean ground beef is good for meal prep, taco Tuesday or meat loaf. Chicken breast is always a good option to pick up for a quick baked or macro friendly grilled chicken. This gives me a chance to meal plan healthier options that will fit in my macros, and in case I don’t get to cook it all, I can just freeze what I don’t use for later. I usually get 3 protein options for the week. In the meat and seafood department, you can go with either fresh or frozen protein options.(think bread, meat, veggies, and mayo or oil) Sandwiches don’t take much time to put together and they’re a great way to create a macro balanced meal. I like to get some deli meats for quick lunches that are high in protein. My go-to’s are broccoli, spinach and bell peppers but I may get more depending on what looks fresh and how many nights I will be cooking! Macro friendly produce items: broccoli, spinach, bell peppers, potatoes, tomatoes, onions, leafy greens, endive, salad mixes, garlic, melons, bananas, apples, peaches, pineapples, berries and the list goes on and on. I like to go into the week with at least three vegetable options in the fridge. Stock up on fruits and veggies for your meals and snacks. In the produce aisle, everything is fair game.The simplest way to ensure you have macro friendly foods in your cart is to shop the perimeter! But trust me, there are a lot of amazing macro friendly foods in the center aisles of the store too. Fats that are solid at room temperature, such as those found in red meat, butter, even full fat coconut milk are sources of saturated fat which should be limited or avoided especially if you’ve been diagnosed or are at risk for heart disease.įat provides the body with 9 calories per gram. Research has shown us that these fats promote heart health and desirable cholesterol levels. Some fats like those found in fatty fish, olives and avocados are healthy fats. If you want to include breads in your diet choose whole grain options where the first ingredient is whole wheat and sugar is not in the first three ingredients. It’s minimally processed made from sprouted wheat and has higher protein than other breads. One bread that I do like is Ezekiel Bread. Wheat products such as bread, tortillas, english muffins, pancakes and French toast are sources of carbohydrate, however they are also sources of fat and potentially sugar which make tracking their macros tricky. Macro friendly source of carbohydrateĬarbohydrates provide 4 calories per gram. High protein snacks include: beef jerky, dried turkey sticks, edamame, hard boiled eggs, deli meats and protein shakes. Macro friendly sources of higher fat protein I recommend having 3-4 ounces of protein at each meal or snack to keep yourself feeling full.Īs a rule of thumb, one ounce of lean protein = 7 g protein. If your goal is to lose fat, your goal should be to get enough protein at each meal. A meal like this includes all three macros (is a complete meal!) and it’s easy to see where the g protein, g fat and g carbohydrates are coming from! Chicken = protein, sweet potato = carbs and olive oil = fats! Macrofriendly salad with vegetables, chicken breast and edible flower for balanced dinner Your macro goals just need to be set correctly – and by a professional!Īn easy dinner that is macro friendly could look like roasted sweet potatoes, grilled chicken breast and broccoli drizzled with olive oil. You can track macros as part of any diet plan, whether you’re gluten free, vegan, vegetarian or aiming to gain weight, gain muscle or lose body fat. They help us build new tissue like muscles, give our brains energy and help regulate our hormones!ĭon’t confuse tracking macros or macro friendly foods with low calorie, or low fat diets. There are three types of macros: Protein, Carbohydrates and Fat.
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