Macro Friendly Recipes: The Best Meal Prep Recipes for Counting Macros - Smile Sandwich (2024)

FAQs

What are the best foods to eat when counting macros? ›

Green Vegetables are the most macro friendly. They give you the most bang for your buck. These include: Broccoli, Kale, Spinach, Peppers, Green Beans, Asparagus, Cucumber, Zucchini, Lettuce, Mustard Greens, Celery, Brussel Sprouts, and many more.

The theory behind the Zone diet is all in the numbers: 40-30-30. Zone dieters balance their meals and snacks so that their calories come from a mix of 40 percent carbohydrates, 30 percent protein and 30 percent “friendly” fats.

Set Your Macro Ratios

However, a general guideline for fat loss is to aim for a moderate protein intake, with slightly higher proportions of carbohydrates and lower proportions of fats. A common macro ratio for fat loss is 45% of calories from carbohydrates, 25% from protein, and 30% from fats.

It's a good protein source

Peanut butter is a fairly balanced energy source that supplies all of the three major macronutrients.

There Are No Forbidden Foods

No foods are forbidden on IIFYM, as long as they fit into your macros. This can be a great way to teach balance and help people understand where the majority of their protein, fats and carbohydrates are coming from.

For example, here are healthy choices in every macronutrient category: Carbohydrates: Healthy carbs are typically high in fiber, including whole grains, legumes, leafy greens, potatoes, and fruit.

A basic strategy would be to divide your total daily targets including calories, carbs, fat and protein by four. This would give you even macro targets for breakfast, lunch, dinner and snacks. Then, divide that 1/4 number by two to get the target macros for your two snacks.

What is the easiest way to count macros? ›

The most convenient way to track macros may be through a nutrition app like MyFitnessPal, Lose It!, or My Macros +. These apps are user-friendly and specifically designed to simplify tracking macros. In addition, a digital food scale may help you track your macros — though it isn't necessary.

If you're trying to lose weight, shoot for 68-82 grams of protein per day. Matt says to split your daily protein intake between your three daily meals. “Your body does a way better job at metabolizing protein when it's consumed 15-30 grams at a time.

The 30-30-30 diet involves eating 30g of protein within 30 minutes of waking up, and then completing 30 minutes of low intensity exercise. This method first appeared in Tim Ferriss' book The 4-Hour Body in 2010 but was recently popularized by nutritionist and wellness podcaster Gary Brecka.

How much protein do you need? Anywhere from 10% to 35% of your calories should come from protein. So if your needs are 2,000 calories, that's 200–700 calories from protein, or 50–175 grams.

Some experts advise eating vegetables, followed by proteins and healthy fats, then finishing your meal with carbohydrates. Experts recommend patients focus on the ratios of food on their plates before worrying too much about what order they eat it in.

The most important steps in counting macros are setting a calorie goal and macronutrient range for carbs, protein, and fat that works best for you. Then, log your food intake and aim to stay within your macros by eating a diet rich in fresh produce, healthy fats, complex carbs, and protein sources.

To track your macros accurately you should measure and weigh everything you eat. To do this, you can use measuring spoons, measuring cups, and measuring jugs. However, the most accurate way of measuring your food portions is using a food scale. If you want results, being precise with your nutrition is critical.

Look for items that are grilled or baked as opposed to fried to reduce extra unnecessary calories. Focus on a balanced plate consisting of a protein source (ex: grilled chicken or baked salmon), vegetables, a starchy carbohydrate, and some fats. If you're ordering a salad, be sure to ask for your dressing on the side!