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Macro Made Easy: A Quick Reference Guide
- Cha'lie
- Aug 3, 2024
- 21 min read
Updated: Aug 3, 2024
Hey, fit fam! I know it can sometimes be overwhelming to figure out what to eat to hit your macros and keep your nutrition on point. Let’s break down some of the best options you can add to your diet to make sure you're getting the right balance of carbs, protein, and fat, while also enjoying your food!
Balancing Carbs & Fat
Fats and carbohydrates are essential for effective weight loss, fat burning, muscle building, and overall bodily functions. Fats provide a dense energy source, support hormone production, and maintain cell health, while essential fatty acids help reduce inflammation and aid recovery. Carbohydrates are crucial for immediate energy, muscle recovery, and regulating metabolism, and they spare protein for muscle repair and growth. Together, they fuel everyday activities, support normal physiological functions, and help balance your energy needs for optimal fitness results. To calculate your daily fat intake, aim for about 20-35% of your total daily calories from fats. For example, on a 2,000-calorie diet, this translates to about 44-78 grams of fat per day. Consuming too much fat, especially from unhealthy sources like saturated and trans fats, can hinder weight loss and overall health. Focus on healthy fats, such as those from avocados, nuts, and olive oil, and avoid excessive intake to support your fitness goals and maintain a healthy weight.
Protein-Rich French Toast with Sugar-Free Blueberry Sauce
French Toast Ingredients:
4 slices whole-grain bread (or any high-protein bread)
4 large egg whites
1 large egg
1/2 cup unsweetened almond milk (or any plant-based milk)
1 tsp vanilla extract
1/2 tsp ground cinnamon
1/4 tsp salt
1/2 cup Greek yogurt (plain, non-fat)
Homemade Sugar-Free Blueberry Sauce Ingredients:
1 cup fresh or frozen blueberries
1/2 cup water
1-2 tbsp lemon juice
1-2 tbsp erythritol or stevia (adjust to taste)
1/2 tsp vanilla extract
1 tsp cornstarch (optional, for thickening)
Plant-Based Butter Ingredients:
1 tbsp plant-based butter (or coconut oil)
Instructions:
Prepare the Blueberry Sauce:
In a saucepan, combine blueberries, water, lemon juice, and erythritol.
Cook over medium heat, stirring occasionally, until the blueberries burst and the mixture thickens (about 10-15 minutes).
If you want a thicker sauce, dissolve the cornstarch in a bit of water and add it to the saucepan. Cook for an additional 2-3 minutes.
Stir in vanilla extract. Remove from heat and let it cool.
Prepare the French Toast:
In a bowl, whisk together egg whites, whole egg, almond milk, vanilla extract, ground cinnamon, and salt.
Heat a non-stick skillet or griddle over medium heat and add a small amount of plant-based butter.
Dip each slice of bread into the egg mixture, ensuring it’s well-coated.
Cook each slice in the skillet for about 2-3 minutes on each side, or until golden brown.
Assemble:
Top each slice of French toast with a dollop of Greek yogurt.
Spoon the blueberry sauce over the French toast and yogurt.
Add a small pat of plant-based butter on top for extra richness.
Nutritional Information (per serving of 2 slices of French toast with sauce and yogurt):
Calories: ~400 kcal
Protein: ~25g
Carbohydrates: ~50g
Fiber: ~6g
Sugars: ~10g (from blueberries)
Fats: ~10g
Saturated Fat: ~2g
Note: Nutritional values are approximate and can vary based on specific brands and measurements used. Adjust ingredient quantities to meet your exact macro goals.
Chia Seeds: These tiny powerhouses are packed with omega-3 fatty acids and fiber, which help keep you full and satisfied. They’re great in smoothies or as a base for pudding.
Carbs: ~12g per 2 tablespoons (30g)
Fat: ~9g per 2 tablespoons (30g)
Fruit Nut Butter: Combining fruit with nut butter gives you a delicious mix of natural sugars and healthy fats. Think apple slices with almond butter or banana with peanut butter.
Carbs: ~25g per apple with 2 tablespoons of almond butter
Fat: ~16g per 2 tablespoons of almond butter
Berries & Coconut Milk: Berries are low in carbs but high in antioxidants, and coconut milk adds healthy fats to your smoothie or cereal.
Carbs: ~15g per cup of mixed berries with 1 cup of coconut milk
Fat: ~24g per cup of coconut milk
Peanut Butter & Banana: A classic combo that provides a good mix of carbs and fats. It's perfect for a pre-workout snack or a quick breakfast.
Carbs: ~30g per banana with 2 tablespoons of peanut butter
Fat: ~16g per 2 tablespoons of peanut butter
Nut Butter Fudge: For a sweet treat that still aligns with your macros, try making some homemade nut butter fudge. It’s rich in healthy fats and can satisfy your sweet tooth.
Carbs: ~20g per serving
Fat: ~15g per serving
Avocado Toast: This is a great way to get some healthy fats and carbs. Top whole-grain bread with avocado, a sprinkle of salt, and maybe a bit of red pepper flakes.
Carbs: ~30g per slice of whole-grain bread with half an avocado
Fat: ~15g from the avocado
Greek Yogurt with Nuts: Opt for full-fat Greek yogurt for a creamy texture and pair it with a handful of nuts like almonds or walnuts. This combo gives you a nice balance of protein, healthy fats, and a bit of carbs.
Carbs: ~15g per cup of full-fat Greek yogurt with 1/4 cup of nuts
Fat: ~10g per cup of Greek yogurt, plus ~15g from the nuts
Trail Mix: Make your trail mix with a mix of nuts, seeds, and a small amount of dried fruit. This snack is great for on-the-go energy and provides a good mix of carbs and fats.
Carbs: ~25g per 1/4 cup
Fat: ~15g per 1/4 cup
Smoothie with Avocado: Blend a whole avocado into your smoothie for added healthy fats. Combine it with fruits like berries or a banana, and you’ve got a nutritious drink that’s balanced in both carbs and fats.
Carbs: ~30g per smoothie with 1/2 avocado and mixed fruits
Fat: ~15g from the avocado
Nut Butters on Whole-Grain Crackers: Spread almond or cashew butter on whole-grain crackers for a satisfying snack that combines complex carbs and healthy fats.
Carbs: ~20g per serving of whole-grain crackers with 2 tablespoons of nut butter
Fat: ~16g per 2 tablespoons of nut butter
Stuffed Dates: Fill pitted dates with almond or cashew butter for a sweet treat that’s rich in both fats and natural sugars.
Carbs: ~30g per 4 dates with 2 tablespoons of nut butter
Fat: ~16g per 2 tablespoons of nut butter
Coconut Yogurt with Granola: Choose full-fat coconut yogurt and top it with granola for a satisfying blend of carbs and fats. It’s also a great option for those who are dairy-free.
Carbs: ~30g per serving (1 cup coconut yogurt with 1/4 cup granola)
Fat: ~15g from the coconut yogurt plus ~10g from the granola
Sweet Potato with Nut Butter: Top a baked sweet potato with a dollop of nut butter. The sweet potato provides complex carbs, while the nut butter adds healthy fats.
Carbs: ~40g per medium sweet potato with 2 tablespoons of nut butter
Fat: ~16g per 2 tablespoons of nut butter
Protein Balls: Make homemade protein balls using ingredients like oats, nut butters, and a bit of honey or maple syrup. These are perfect for a quick snack that offers a balance of carbs and fats.
Carbs: ~20g per 3 balls
Fat: ~10g per 3 balls
Ricotta Cheese with Fruit: Enjoy a serving of ricotta cheese with some fresh fruit like berries or apple slices. The cheese adds protein and fat, while the fruit provides natural carbs.
Carbs: ~15g per 1/2 cup of ricotta cheese with 1/2 cup of fruit
Fat: ~10g per 1/2 cup of ricotta cheese
Coconut Flakes and Greek Yogurt: Mix unsweetened coconut flakes into your Greek yogurt for an extra dose of healthy fats and a subtle sweetness.
Carbs: ~20g per serving (1 cup Greek yogurt with 1/4 cup coconut flakes)
Fat: ~15g from the Greek yogurt plus ~10g from the coconut flakes
Chia Seed Pudding: Prepare chia seed pudding with coconut milk and a touch of honey. This pudding is high in healthy fats from the coconut milk and chia seeds, and you can add a bit of fruit for natural carbs.
Carbs: ~20g per serving
Fat: ~15g per serving (from chia seeds and coconut milk)
Cheese with Whole-Grain Bread: Pair a slice of cheese with a slice of whole-grain bread. This classic combo provides a good mix of protein, fat, and complex carbs.
Carbs: ~30g per slice of whole-grain bread with 1 ounce of cheese
Fat: ~10g per ounce of cheese plus ~10g from the bread
Eggs with Avocado: Scramble or poach some eggs and serve them with sliced avocado. The eggs provide protein and fat, while the avocado adds more healthy fats.
Carbs: ~10g per serving (2 eggs with half an avocado)
Fat: ~20g from the avocado plus ~10g from the eggs
Carbs Only
To manage carbohydrate intake for weight loss and overall health, aim for about 45-55% of your daily calories from carbs, adjusting based on activity levels. Excessive carb consumption, especially from refined sugars and white flour products, can lead to weight gain and blood sugar issues. Focus on good carbs like whole grains, fruits, vegetables, and legumes, which provide fiber and essential nutrients. Avoid bad carbs such as candy, sugary drinks, and processed foods high in added sugars and refined grains to support better weight management and overall well-being.
Homemade Spaghetti and Noodles
Homemade Spaghetti Ingredients:
1 cup almond flour
1/2 cup coconut flour
2 large eggs
1 tbsp psyllium husk (for binding)
1/2 tsp salt
1/4 tsp baking powder
1 tbsp olive oil
Homemade Noodles Ingredients:
1 cup egg whites
1/4 cup coconut flour
1 tbsp psyllium husk
1/4 tsp salt
1 tbsp olive oil
Instructions for Homemade Spaghetti and Noodles:
Prepare the Spaghetti:
In a bowl, mix almond flour, coconut flour, psyllium husk, salt, and baking powder.
Add eggs and olive oil. Mix until a dough forms.
Roll out the dough between two sheets of parchment paper to your desired thickness.
Cut into spaghetti strands using a knife or a pasta maker.
Boil in salted water for 2-3 minutes until the noodles are tender. Drain and set aside.
Prepare the Noodles:
In a bowl, mix egg whites, coconut flour, psyllium husk, and salt.
Heat olive oil in a skillet over medium heat.
Pour the mixture into the skillet and cook, stirring frequently, until it forms a solid, noodle-like texture.
Let cool slightly, then cut into noodle shapes.
Healthy Store-Bought Options:
For Spaghetti Sauce:
Raos Homemade Marinara Sauce: Low in sodium and high in quality ingredients, this sauce is a great option.
Nutrition Info (per 1/4 cup): ~60 kcal, 2g protein, 5g carbs, 3g fat
Primal Kitchen Organic Marinara Sauce: Made with clean ingredients and low in sodium.
Nutrition Info (per 1/4 cup): ~60 kcal, 1g protein, 6g carbs, 2g fat
For Spaghetti Noodles:
Barilla ProteinPLUS Spaghetti: High in protein and fiber, this is a great store-bought option.
Nutrition Info (per 2 oz cooked): ~200 kcal, 10g protein, 37g carbs, 1.5g fat
Explore Cuisine Organic Edamame Spaghetti: Made from edamame, it's high in protein and fiber.
Nutrition Info (per 2 oz cooked): ~190 kcal, 24g protein, 14g carbs, 3g fat
This recipe and store-bought options ensure you can enjoy a nutritious and protein-rich spaghetti meal with minimal effort.
Fruit & Dried Fruit: Fresh fruits provide quick energy, and dried fruits are a great option when you need a more concentrated source of carbs.
Apples: ~25g carbs, ~19g sugars, ~0g protein per medium apple
Pears: ~28g carbs, ~17g sugars, ~1g protein per medium pear
Bananas: ~27g carbs, ~14g sugars, ~1g protein per medium banana
Dates: ~66g carbs, ~63g sugars, ~1g protein per 4 dates
Mango: ~50g carbs, ~45g sugars, ~1g protein per medium mango
Granola: ~30g carbs, ~10g sugars, ~4g protein per 1/2 cup
Dried Fruit (e.g., raisins): ~34g carbs, ~29g sugars, ~1g protein per 1/4 cup
Potatoes & Root Veggies: They’re versatile and provide a good amount of carbs. Sweet potatoes are especially nutritious.
Potatoes: ~37g carbs, ~2g sugars, ~4g protein per medium potato
Sweet Potatoes: ~26g carbs, ~5g sugars, ~2g protein per medium sweet potato
Butternut Squash: ~22g carbs, ~4g sugars, ~1g protein per 1 cup cubed
Taro Root: ~45g carbs, ~0g sugars, ~1g protein per 1 cup cooked
Rice & Corn Tortillas: Both are excellent sources of carbs. Use them as a base for meals or snacks.
Rice (1 cup cooked): ~45g carbs, ~0g sugars, ~4g protein
Corn Tortillas (1 medium): ~22g carbs, ~1g sugars, ~2g protein
Honey/Syrup: Natural sweeteners like honey can be a quick source of carbs for energy.
Honey: ~17g carbs, ~17g sugars, ~0g protein per 1 tablespoon
Syrup (e.g., maple syrup): ~13g carbs, ~12g sugars, ~0g protein per 1 tablespoon
Quinoa: This whole grain is a fantastic source of complex carbohydrates and is also high in protein. It’s versatile and can be used as a base for salads, bowls, or as a side dish.
Quinoa (1 cup cooked): ~39g carbs, ~1g sugars, ~8g protein
Oatmeal: A classic carb-rich breakfast option. You can customize it with fruits, nuts, and seeds for added texture and flavor.
Oatmeal (1 cup cooked): ~27g carbs, ~1g sugars, ~6g protein
Whole Wheat Pasta: This provides more fiber and nutrients compared to regular pasta. Top it with your favorite marinara sauce or veggies for a complete meal.
Whole Wheat Pasta (1 cup cooked): ~37g carbs, ~2g sugars, ~7g protein
Barley: A hearty grain that’s great in soups, stews, or as a side dish. It’s high in fiber and provides sustained energy.
Barley (1 cup cooked): ~44g carbs, ~1g sugars, ~3g protein
Farro: This ancient grain is nutty and chewy. It’s excellent in salads, soups, or as a base for grain bowls.
Farro (1 cup cooked): ~34g carbs, ~1g sugars, ~7g protein
Chickpeas: Also known as garbanzo beans, chickpeas are great for adding to salads, making hummus, or using in stews. They’re rich in carbs and fiber.
Chickpeas (1 cup cooked): ~45g carbs, ~8g sugars, ~15g protein
Corn: Corn on the cob, cornmeal, or popcorn are all good sources of carbs. It can be used in various dishes or enjoyed as a simple snack.
Corn on the Cob (1 medium): ~30g carbs, ~6g sugars, ~3g protein
Cornmeal (1/4 cup cooked): ~31g carbs, ~0g sugars, ~3g protein
Taro Root: This starchy root vegetable is great for adding to stews or roasting. It provides complex carbohydrates and is a good alternative to potatoes.
Taro Root (1 cup cooked): ~45g carbs, ~0g sugars, ~1g protein
Rice Cakes: These are a low-calorie, high-carb snack option. Top with a bit of nut butter or fruit for added flavor.
Rice Cakes (1 cake): ~7g carbs, ~0g sugars, ~1g protein
Cereal: Choose whole-grain or bran cereals for a higher fiber option. It can be enjoyed with milk or yogurt for a balanced breakfast.
Whole-Grain Cereal (1 cup): ~30g carbs, ~5g sugars, ~5g protein
Bagels: Whole-grain or sprouted bagels are great for a hearty breakfast or snack. Pair with your favorite toppings like fruit spread or nut butter.
Whole-Grain Bagel: ~45g carbs, ~6g sugars, ~10g protein
Pumpkin: Pumpkin is versatile and can be used in soups, baked goods, or as a side dish. It provides complex carbs and a rich flavor.
Pumpkin (1 cup cooked): ~20g carbs, ~7g sugars, ~1g protein
Beetroot: Roasted or boiled beets are a great source of carbs and can be added to salads or eaten on their own.
Beetroot (1 cup cooked): ~17g carbs, ~9g sugars, ~2g protein
Protein & Fat
Protein is crucial for muscle building and repair, weight loss, fat burning, and overall bodily functions. It provides essential amino acids for muscle growth and recovery, helps you feel full longer to manage hunger and reduce calorie intake, and boosts metabolism through its thermic effect. For protein needs, aim for at least 0.8 grams per pound of body weight for general health, or up to 1 gram per pound if you are active or focused on muscle building. For example, a 154-pound individual should consume about 123 grams daily for general health or up to 154 grams if actively building muscle. In terms of daily caloric intake, for weight loss, aim for protein to make up about 35-50% of your daily calories, and for muscle gain, aim for around 35%. For example, on a 2,000-calorie diet, this would translate to 175-250 grams of protein for weight loss or about 175 grams for muscle gain. Fats should make up about 20-35% of your daily calories, and carbohydrates should fill in the remaining percentage. Balancing these macronutrients supports energy needs, muscle growth, and overall health.
Macro-Friendly, Protein-Rich Shichokas
Here are several macro-friendly, protein-rich Shichokas (a twist on traditional dishes with a focus on healthy ingredients) with different protein options and delicious sauces:
1. Chicken Shichokas
Ingredients:
8 oz chicken breast, thinly sliced
1 tbsp olive oil
1 cup bell peppers, sliced
1 cup broccoli florets
1/2 cup snap peas
Sauce:
2 tbsp low-sodium soy sauce
1 tbsp rice vinegar
1 tbsp hoisin sauce (low-sugar if possible)
1 tsp minced garlic
1 tsp grated ginger
1 tsp sesame seeds
Instructions:
Heat olive oil in a pan over medium heat.
Add chicken slices and cook until fully cooked.
Add bell peppers, broccoli, and snap peas. Stir-fry until vegetables are tender-crisp.
Mix sauce ingredients and pour over the chicken and vegetables. Stir to coat.
Cook for an additional 2 minutes, then serve.
Nutrition (per serving):
Calories: ~350 kcal
Protein: ~35g
Carbohydrates: ~20g
Fats: ~15g
2. Beef Shichokas
Ingredients:
8 oz lean beef sirloin, thinly sliced
1 tbsp avocado oil
1 cup bell peppers, sliced
1 cup zucchini, sliced
1/2 cup mushrooms, sliced
Sauce:
2 tbsp low-sodium soy sauce
1 tbsp lime juice
1 tbsp chili paste (mild)
1 tsp minced garlic
1 tsp honey (or sugar substitute)
Instructions:
Heat avocado oil in a pan over medium-high heat.
Add beef slices and cook until browned.
Add bell peppers, zucchini, and mushrooms. Stir-fry until tender.
Mix sauce ingredients and pour over the beef and vegetables. Stir to coat.
Cook for an additional 2 minutes, then serve.
Nutrition (per serving):
Calories: ~400 kcal
Protein: ~36g
Carbohydrates: ~18g
Fats: ~20g
3. Chicken and Beef Shichokas
Ingredients:
4 oz chicken breast, thinly sliced
4 oz lean beef sirloin, thinly sliced
1 tbsp olive oil
1 cup bell peppers, sliced
1 cup broccoli florets
1/2 cup carrots, sliced
Sauce:
2 tbsp low-sodium soy sauce
1 tbsp rice vinegar
1 tbsp dark soy sauce
1 tsp minced garlic
1 tsp brown sugar (or sugar substitute)
Instructions:
Heat olive oil in a pan over medium heat.
Cook chicken and beef slices until fully cooked.
Add bell peppers, broccoli, and carrots. Stir-fry until vegetables are tender.
Mix sauce ingredients and pour over the meat and vegetables. Stir to coat.
Cook for an additional 2 minutes, then serve.
Nutrition (per serving):
Calories: ~400 kcal
Protein: ~38g
Carbohydrates: ~22g
Fats: ~15g
4. Chicken and Pork Shichokas
Ingredients:
4 oz chicken breast, thinly sliced
4 oz lean pork tenderloin, thinly sliced
1 tbsp sesame oil
1 cup bell peppers, sliced
1 cup snap peas
1/2 cup mushrooms, sliced
Sauce:
2 tbsp low-sodium soy sauce
1 tbsp rice vinegar
1 tbsp miso paste
1 tsp minced garlic
1 tsp maple syrup (or sugar substitute)
Instructions:
Heat sesame oil in a pan over medium heat.
Cook chicken and pork slices until fully cooked.
Add bell peppers, snap peas, and mushrooms. Stir-fry until tender.
Mix sauce ingredients and pour over the meat and vegetables. Stir to coat.
Cook for an additional 2 minutes, then serve.
Nutrition (per serving):
Calories: ~420 kcal
Protein: ~37g
Carbohydrates: ~22g
Fats: ~20g
5. Beef Shichokas (Just Beef)
Ingredients:
8 oz lean beef sirloin, thinly sliced
1 tbsp coconut oil
1 cup bell peppers, sliced
1 cup snow peas
1/2 cup onions, sliced
Sauce:
2 tbsp low-sodium soy sauce
1 tbsp apple cider vinegar
1 tbsp sriracha (or to taste)
1 tsp minced garlic
1 tsp agave nectar (or sugar substitute)
Instructions:
Heat coconut oil in a pan over medium-high heat.
Cook beef slices until browned.
Add bell peppers, snow peas, and onions. Stir-fry until tender.
Mix sauce ingredients and pour over the beef and vegetables. Stir to coat.
Cook for an additional 2 minutes, then serve.
Nutrition (per serving):
Calories: ~400 kcal
Protein: ~36g
Carbohydrates: ~20g
Fats: ~18g
6. High-Protein Plant-Based Shichokas
Ingredients:
1 cup tempeh, sliced
1 tbsp olive oil
1 cup bell peppers, sliced
1 cup broccoli florets
1/2 cup carrots, sliced
Sauce:
2 tbsp low-sodium soy sauce
1 tbsp rice vinegar
1 tbsp tahini
1 tsp minced garlic
1 tsp maple syrup (or sugar substitute)
Instructions:
Heat olive oil in a pan over medium heat.
Cook tempeh slices until golden brown.
Add bell peppers, broccoli, and carrots. Stir-fry until tender.
Mix sauce ingredients and pour over the tempeh and vegetables. Stir to coat.
Cook for an additional 2 minutes, then serve.
Nutrition (per serving):
Calories: ~350 kcal
Protein: ~25g
Carbohydrates: ~20g
Fats: ~20g
Egg Whites: They’re a great source of protein with minimal fat. You can add them to your meals for a protein boost without extra fat.
Protein: ~11g per cup
Fat: ~0g per cup
Turkey Breast & Pork Tenderloin: These lean meats are high in protein and relatively low in fat. Great for muscle-building meals.
Turkey Breast: ~30g protein per 3.5 ounces, ~1g fat
Pork Tenderloin: ~24g protein per 3.5 ounces, ~3g fat
Avocado & Olive Oil: Both are rich in healthy fats. Use avocado in salads or as a spread, and drizzle olive oil on your veggies or use it in cooking.
Avocado: ~3g protein per half avocado, ~15g fat
Olive Oil: ~0g protein per tablespoon, ~14g fat
Nuts (Almonds, Walnuts, Brazil Nuts): Nuts provide a good mix of fats and protein, making them a perfect snack for sustained energy.
Almonds: ~6g protein per ounce, ~14g fat
Walnuts: ~4g protein per ounce, ~18g fat
Brazil Nuts: ~4g protein per ounce, ~19g fat
Canned Tuna & Salmon: These are excellent sources of protein and healthy fats, especially omega-3s.
Canned Tuna: ~25g protein per 3.5 ounces, ~1g fat
Salmon: ~25g protein per 3.5 ounces, ~13g fat
Salmon: Rich in omega-3 fatty acids and high-quality protein, salmon is a fantastic option for a nutritious meal. It’s versatile and can be grilled, baked, or pan-seared.
Protein: ~25g per 3.5 ounces
Fat: ~13g per 3.5 ounces
Chicken Thighs: Compared to chicken breasts, thighs have a bit more fat, making them a great source of protein and fat. They’re flavorful and can be used in a variety of dishes.
Protein: ~26g per 3.5 ounces
Fat: ~13g per 3.5 ounces
Beef Jerky: A convenient, high-protein snack with a good amount of fat. Opt for varieties with minimal added sugars and preservatives.
Protein: ~33g per 3.5 ounces
Fat: ~7g per 3.5 ounces
Greek Yogurt (Full-Fat): Full-fat Greek yogurt is high in protein and provides healthy fats. It’s perfect as a snack or breakfast, and you can add some fruit or nuts for extra texture.
Protein: ~10g per 1 cup
Fat: ~10g per 1 cup
Cottage Cheese (Full-Fat): This dairy product is high in protein and fat, making it a great addition to meals or snacks. It’s also versatile and can be eaten plain or with toppings.
Protein: ~28g per cup
Fat: ~10g per cup
Pork Belly: Rich in both protein and fat, pork belly can be slow-cooked or roasted for a flavorful dish. It’s perfect for a more indulgent meal.
Protein: ~10g per 3.5 ounces
Fat: ~42g per 3.5 ounces
Duck Breast: Duck is higher in fat compared to other poultry, and it provides a good amount of protein. It can be pan-seared or roasted for a delicious meal.
Protein: ~25g per 3.5 ounces
Fat: ~15g per 3.5 ounces
Hard-Boiled Eggs: Eggs are an excellent source of protein and fat. They’re also very convenient for snacks or adding to salads.
Protein: ~6g per egg
Fat: ~5g per egg
Tuna Steak: Tuna steak is high in protein and fat, particularly omega-3 fatty acids. It’s great grilled or seared.
Protein: ~30g per 3.5 ounces
Fat: ~5g per 3.5 ounces
Almond Butter: This nut butter is rich in both protein and fat. It’s great spread on toast, added to smoothies, or just enjoyed by the spoonful.
Protein: ~7g per 2 tablespoons
Fat: ~16g per 2 tablespoons
Edamame: These young soybeans are high in protein and fat. They can be steamed and enjoyed as a snack or added to dishes.
Protein: ~17g per cup
Fat: ~8g per cup
Cheese (e.g., Cheddar, Gouda): Many cheeses are high in both protein and fat. They can be added to meals or eaten on their own.
Cheddar: ~7g protein per ounce, ~9g fat
Gouda: ~7g protein per ounce, ~8g fat
Ground Beef (80/20): This type of ground beef has a higher fat content compared to leaner cuts, making it rich in both protein and fat. It’s great for burgers or meat sauces.
Protein: ~20g per 3.5 ounces
Fat: ~20g per 3.5 ounces
Chia Seeds: Besides being high in fiber, chia seeds are also a good source of protein and healthy fats. They’re great in smoothies or as a pudding base.
Protein: ~5g per 2 tablespoons
Fat: ~9g per 2 tablespoons
Bone Broth: Made from simmering bones, bone broth is rich in protein and can be a source of healthy fats if made with fatty cuts of meat.
Protein: ~9g per cup
Fat: ~3g per cup (varies with preparation)
Hemp Seeds: These seeds are high in protein and essential fatty acids. They’re great for adding to salads, yogurt, or smoothies.
Protein: ~10g per 3 tablespoons
Fat: ~14g per 3 tablespoons
Pistachios: These nuts provide a good mix of protein and fat. They’re perfect as a snack or added to dishes.
Protein: ~6g per ounce
Fat: ~13g per ounce
Sunflower Seeds: Rich in protein and healthy fats, sunflower seeds are a great snack or salad topping.
Protein: ~6g per ounce
Fat: ~14g per ounce
Mackerel: Another fatty fish, mackerel is high in protein and omega-3 fatty acids. It can be grilled, smoked, or added to salads.
Protein: ~20g per 3.5 ounces
Fat: ~13g per 3.5 ounces
Soy Tofu: Tofu is a versatile plant-based protein source that also provides healthy fats. It’s great in stir-fries, salads, or grilled.
Protein: ~8g per 1/2 cup
Fat: ~4g per 1/2 cup
Carbs & Protein
Carbs and protein work together to support weight loss and overall health through several key mechanisms. By pairing protein with complex carbs, such as whole grains and vegetables, you ensure a steady release of energy and stabilize blood sugar levels, preventing energy crashes and cravings. This balanced approach not only aids in efficient fat burning but also supports overall bodily functions, making it easier to achieve and maintain a healthy weight.
High-Protein Protein Bowl
Ingredients:
1 cup cooked quinoa or brown rice
1 cup cooked chicken breast, diced (or tofu for a plant-based option)
1 large egg
1/2 cup kimchi
1/2 cup bean sprouts
1/2 cup shredded carrots
1/2 cup cucumber, sliced
1/4 cup edamame (shelled)
1 tbsp sesame seeds
1 tbsp chopped green onions
1 tbsp chopped cilantro (optional)
Sauce:
2 tbsp low-sodium soy sauce
1 tbsp rice vinegar
1 tbsp sesame oil
1 tsp honey (or sugar substitute)
1 tsp sriracha (optional, for a spicy kick)
Instructions:
Prepare the Base:
Cook quinoa or brown rice according to package instructions. Set aside.
Cook the Chicken (or Tofu):
If using chicken breast, season with salt and pepper and cook in a pan over medium heat until fully cooked. Dice into bite-sized pieces.
For tofu, press and drain the tofu, then cut into cubes and pan-fry with a little olive oil until golden brown.
Fry the Egg:
Heat a small non-stick skillet over medium heat and lightly grease it.
Crack the egg into the skillet and cook until the whites are set and the yolk is still runny (or cook to your preference). Set aside.
Assemble the Bowl:
In a large bowl, layer the cooked quinoa or brown rice.
Top with cooked chicken (or tofu), kimchi, bean sprouts, shredded carrots, cucumber, and edamame.
Prepare the Sauce:
In a small bowl, whisk together soy sauce, rice vinegar, sesame oil, honey, and sriracha (if using).
Garnish and Serve:
Drizzle the sauce over the bowl.
Top with the fried egg, sesame seeds, green onions, and chopped cilantro (if using).
Nutrition Information (per serving):
Calories: ~600 kcal
Protein: ~40g (with chicken)
Carbohydrates: ~60g
Fats: ~20g
Note: Adjust the portion sizes based on your specific macro needs. This bowl is packed with protein from the chicken or tofu, and the combination of quinoa or brown rice with fresh veggies and a flavorful sauce makes for a balanced, delicious meal.
Oats + Yogurt + Whey: This combination is perfect for a balanced breakfast. Oats provide carbs, yogurt adds some protein, and whey protein gives you an extra boost.
Oats: ~27g carbs, ~6g protein per 1/2 cup (dry)
Yogurt (Greek): ~10g carbs, ~10g protein per 1 cup
Whey Protein: ~2g carbs, ~20g protein per scoop (30g)
Tuna-Rice Poke Bowl: This is a fantastic way to get both carbs and protein in one meal. Mix some rice with tuna, veggies, and your favorite sauces.
Rice: ~45g carbs per 1 cup cooked
Tuna: ~25g protein per 3.5 ounces
Veggies and sauces: Nutritional content varies
Beans, Lentils & Peas: These legumes are great sources of plant-based protein and carbs.
Beans: ~40g carbs, ~15g protein per 1 cup cooked
Lentils: ~40g carbs, ~18g protein per 1 cup cooked
Peas: ~25g carbs, ~9g protein per 1 cup cooked
Quinoa: This ancient grain is a complete protein source and provides complex carbohydrates. It's versatile and can be used in salads, bowls, or as a side dish.
Quinoa: ~39g carbs, ~8g protein per 1 cup cooked
Greek Yogurt with Granola: Combine Greek yogurt, which is high in protein, with granola for a satisfying mix of carbs and protein. It’s perfect for breakfast or a snack.
Greek Yogurt: ~10g carbs, ~10g protein per 1 cup
Granola: ~30g carbs, ~4g protein per 1/4 cup
Lentils: Lentils are a great source of both protein and carbs. They can be used in soups, stews, or salads.
Lentils: ~40g carbs, ~18g protein per 1 cup cooked
Chickpeas: Also known as garbanzo beans, chickpeas are high in both protein and carbs. They’re great for making hummus, adding to salads, or using in stews.
Chickpeas: ~45g carbs, ~15g protein per 1 cup cooked
Cottage Cheese with Fruit: Full-fat cottage cheese provides protein, and pairing it with fruit adds a good source of carbs. It’s a great snack or breakfast option.
Cottage Cheese: ~6g carbs, ~28g protein per 1 cup
Fruit (e.g., berries): ~15g carbs per 1/2 cup
Protein Pancakes: Made with oats or whole wheat flour and protein powder, these pancakes offer a good balance of carbs and protein. Top with berries or a bit of nut butter.
Oats/Whole Wheat Flour: ~30g carbs per 1/2 cup
Protein Powder: ~2g carbs, ~20g protein per scoop (30g)
Pancake (with additions): Nutritional content varies
Tuna Salad with Crackers: Mix canned tuna with a bit of Greek yogurt or mayonnaise and serve with whole-grain crackers for a balanced snack or meal.
Tuna: ~25g protein per 3.5 ounces
Whole-Grain Crackers: ~20g carbs, ~2g protein per 4 crackers
Black Beans: High in protein and complex carbs, black beans are great in salads, soups, or as a side dish.
Black Beans: ~40g carbs, ~15g protein per 1 cup cooked
Edamame: These young soybeans are high in protein and carbs. They’re great steamed as a snack or added to meals.
Edamame: ~15g carbs, ~17g protein per 1 cup cooked
Oats with Protein Powder: Stirring protein powder into your oatmeal is a quick way to boost its protein content while keeping the carbs from the oats.
Oats: ~27g carbs, ~6g protein per 1/2 cup (dry)
Protein Powder: ~2g carbs, ~20g protein per scoop (30g)
Whole Wheat Wraps with Turkey: Use a whole wheat wrap and fill it with lean turkey breast for a meal that’s high in protein and carbs.
Whole Wheat Wrap: ~25g carbs, ~5g protein per wrap
Turkey Breast: ~30g protein per 3.5 ounces
Hummus with Veggies: Hummus is made from chickpeas, so it’s a good source of both protein and carbs. Pair it with veggies or whole-grain pita for a balanced snack.
Hummus: ~15g carbs, ~6g protein per 1/4 cup
Veggies (e.g., carrots, bell peppers): ~10g carbs per 1 cup of mixed veggies
Protein Bars: Look for bars that have a good mix of protein and carbs, with whole food ingredients and minimal added sugars.
Protein Bar: ~25g carbs, ~15g protein per bar (varies by brand)
Bulgur Wheat: This grain is high in protein and carbs. It’s great for making grain salads or as a side dish.
Bulgur Wheat: ~34g carbs, ~6g protein per 1 cup cooked
Beans and Rice: A classic combination that provides a balanced mix of carbs and protein. It’s versatile and can be seasoned in various ways.
Beans: ~40g carbs, ~15g protein per 1 cup cooked
Rice: ~45g carbs per 1 cup cooked
Protein Smoothie with Fruit: Blend protein powder with fruit like bananas or berries for a smoothie that’s high in both protein and carbs.
Protein Powder: ~2g carbs, ~20g protein per scoop (30g)
Fruit (e.g., banana): ~30g carbs per banana
Farro: This grain provides a good amount of protein and complex carbs. It can be used in salads, soups, or as a side dish.
Farro: ~34g carbs, ~7g protein per 1 cup cooked
Rice and Beans: A staple in many cuisines, this combination offers a good balance of carbs and protein and is highly versatile.
Rice: ~45g carbs per 1 cup cooked
Beans: ~40g carbs, ~15g protein per 1 cup cooked
Chia Seed Pudding: Make a pudding with chia seeds and a bit of protein powder mixed with milk or a dairy-free alternative for a high-protein, carb-rich snack.
Chia Seeds: ~12g carbs, ~5g protein per 2 tablespoons
Protein Powder: ~2g carbs, ~20g protein per scoop (30g)
Milk (1 cup): ~12g carbs, ~8g protein (varies by type)
Peas: Peas are a good source of both protein and carbs. They can be added to soups, stews, or enjoyed as a side dish.
Peas: ~25g carbs, ~9g protein per 1 cup cooked
Pita Bread with Chicken: Use whole wheat pita bread and fill it with grilled chicken for a meal that balances carbs and protein.
Whole Wheat Pita Bread: ~25g carbs, ~5g protein per pita
Chicken Breast: ~30g protein per 3.5 ounces
High Volume, Low Macros Snacks
Seaweed Strips & Air-Popped Popcorn: These are perfect for when you want something crunchy without a lot of calories.
Seaweed Strips: ~1g carbs, ~1g protein, ~0g fat per serving (10g)
Air-Popped Popcorn: ~6g carbs, ~1g protein, ~0g fat per 1 cup popped
Sugar-Free Jello & Shirataki Noodles: Low in calories and carbs, they’re great for when you want to fill up without breaking your macro budget.
Sugar-Free Jello: ~1g carbs, ~0g protein, ~0g fat per 1 serving (1 cup)
Shirataki Noodles: ~0g carbs, ~0g protein, ~0g fat per 1 cup cooked
Celery & Carrots: These veggies are great for snacking and have minimal calories.
Celery: ~1g carbs, ~0.5g protein, ~0g fat per 1 cup chopped
Carrots: ~12g carbs, ~1g protein, ~0.1g fat per 1 cup chopped
Shirataki Noodles: These low-calorie noodles are mostly water and fiber, making them an excellent choice for a high-volume snack. They’re versatile and can be used in soups or stir-fries.
Shirataki Noodles: ~0g carbs, ~0g protein, ~0g fat per 1 cup cooked
Celery Sticks with Hummus: Celery is low in calories and can be paired with a small amount of hummus for a satisfying snack that remains low in macros.
Celery Sticks: ~1g carbs, ~0.5g protein, ~0g fat per 1 cup chopped
Hummus: ~10g carbs, ~2g protein, ~4g fat per 2 tablespoons
Cucumber Slices: Crisp and hydrating, cucumbers are very low in calories. They can be enjoyed with a bit of salt, vinegar, or paired with a low-calorie dip.
Cucumber Slices: ~4g carbs, ~1g protein, ~0g fat per 1 cup sliced
Zucchini Chips: Slice zucchini thinly, season lightly, and bake for a crunchy, low-calorie alternative to potato chips.
Zucchini: ~4g carbs, ~1g protein, ~0g fat per 1 cup sliced (pre-baking)
Pickles: Pickles are low in calories and can satisfy your craving for something salty. Opt for versions with minimal added sugars.
Pickles: ~2g carbs, ~0.5g protein, ~0g fat per 1 medium pickle
Air-Popped Popcorn: Popcorn is low in calories when air-popped and can be seasoned with herbs or spices for flavor without adding many macros.
Air-Popped Popcorn: ~6g carbs, ~1g protein, ~0g fat per 1 cup popped
Radishes: Radishes are low in calories and can be enjoyed raw as a crunchy snack. They’re also great in salads for added texture.
Radishes: ~4g carbs, ~1g protein, ~0g fat per 1 cup sliced
Cherry Tomatoes: These are low in calories and high in water content, making them a refreshing snack. They’re great on their own or with a bit of seasoning.
Cherry Tomatoes: ~6g carbs, ~1g protein, ~0g fat per 1 cup
Sugar-Free Jello: This is a low-calorie dessert option that can help satisfy a sweet craving without adding many macros.
Sugar-Free Jello: ~1g carbs, ~0g protein, ~0g fat per 1 serving (1 cup)
Baby Carrots: Carrots are low in calories and can be eaten on their own or with a small amount of low-calorie dip.
Baby Carrots: ~10g carbs, ~1g protein, ~0g fat per 1 cup
Sugar Snap Peas: These are sweet, crunchy, and low in calories. They’re great for snacking and can be enjoyed raw or lightly steamed.
Sugar Snap Peas: ~8g carbs, ~2g protein, ~0g fat per 1 cup
Shirataki Rice: Similar to shirataki noodles, shirataki rice is very low in calories and can be used as a base for low-calorie meals.
Shirataki Rice: ~0g carbs, ~0g protein, ~0g fat per 1 cup cooked
Beet Chips: Make your own beet chips by thinly slicing beets and baking them. They’re a crunchy, low-calorie snack option.
Beets (pre-baking): ~13g carbs, ~2g protein, ~0g fat per 1 cup sliced
Kale Chips: Season kale leaves with a bit of oil and bake until crispy. They’re a crunchy, low-calorie snack with a good amount of fiber.
Kale (pre-baking): ~7g carbs, ~2g protein, ~0g fat per 1 cup chopped
Green Beans: These can be steamed or roasted for a low-calorie, high-volume snack. They’re also versatile and can be seasoned in various ways.
Green Beans: ~7g carbs, ~2g protein, ~0g fat per 1 cup cooked
Flavored Sparkling Water: For a refreshing, zero-calorie drink, opt for flavored sparkling water. It can be a great substitute for sugary beverages.
Flavored Sparkling Water: ~0g carbs, ~0g protein, ~0g fat per 1 can (12 fl oz)
Jicama Sticks: Jicama is a crunchy, low-calorie root vegetable that can be enjoyed raw. It’s great for snacking or adding to salads.
Jicama Sticks: ~11g carbs, ~1g protein, ~0g fat per 1 cup sliced
Cabbage Slaw: Make a slaw with shredded cabbage, a splash of vinegar, and some spices for a low-calorie, high-volume snack.
Shredded Cabbage: ~5g carbs, ~1g protein, ~0g fat per 1 cup shredded
Miso Soup: Light miso soup can be a satisfying, low-calorie snack. It’s warm, savory, and can be filling without adding many macros.
Miso Soup: ~7g carbs, ~1g protein, ~1g fat per 1 cup
Beverages
Seltzer Water & Iced Tea: Stay hydrated with zero-calorie options.
Seltzer Water: ~0g carbs, ~0g sugars, ~0g fat per 12 fl oz
Iced Tea (unsweetened): ~0g carbs, ~0g sugars, ~0g fat per 12 fl oz
Almond Milk & Cashew Milk: These are good dairy alternatives with fewer calories compared to regular milk.
Almond Milk (unsweetened): ~1g carbs, ~0g sugars, ~2.5g fat, ~1g protein per 1 cup
Cashew Milk (unsweetened): ~1g carbs, ~0g sugars, ~2.5g fat, ~1g protein per 1 cup
Kombucha & Flavored Water: If you’re looking for something with a bit more flavor, these are excellent options.
Kombucha: ~8g carbs, ~7g sugars, ~0g fat per 8 fl oz (varies by brand)
Flavored Water (unsweetened): ~0g carbs, ~0g sugars, ~0g fat per 12 fl oz
Herbal Tea: Herbal teas like peppermint, chamomile, or rooibos are naturally free of calories and can be enjoyed hot or iced. They offer a variety of flavors without added macros.
Herbal Tea: ~0g carbs, ~0g sugars, ~0g fat per 12 fl oz
Sparkling Water: Plain or flavored sparkling water is a great zero-calorie beverage that can satisfy cravings for something fizzy. Look for options without added sugars or calories.
Sparkling Water (plain): ~0g carbs, ~0g sugars, ~0g fat per 12 fl oz
Sparkling Water (flavored, no added sugars): ~0g carbs, ~0g sugars, ~0g fat per 12 fl oz
Iced Tea: Brew your own iced tea using tea bags and skip the sugar. You can flavor it with lemon or a splash of unsweetened almond milk for variety.
Iced Tea (unsweetened): ~0g carbs, ~0g sugars, ~0g fat per 12 fl oz
Hot Tea: Regular black or green tea is low in calories and can be enjoyed with a splash of milk or a bit of honey if desired. Green tea also offers antioxidants.
Hot Tea (black or green, plain): ~0g carbs, ~0g sugars, ~0g fat per 12 fl oz
Honey (if added): ~17g carbs, ~17g sugars, ~0g fat per 1 tablespoon
Cashew Milk: Unsweetened cashew milk is low in calories and can be a creamy alternative to dairy milk. It’s great for adding to coffee or smoothies.
Cashew Milk (unsweetened): ~1g carbs, ~0g sugars, ~2.5g fat, ~1g protein per 1 cup
Almond Milk: Unsweetened almond milk is very low in calories and can be used in coffee, smoothies, or enjoyed on its own. It’s also a good source of calcium.
Almond Milk (unsweetened): ~1g carbs, ~0g sugars, ~2.5g fat, ~1g protein per 1 cup
Flavored Water: Infuse water with slices of fruit, cucumber, or herbs for a refreshing drink without added calories. It’s a great way to stay hydrated and enjoy natural flavors.
Flavored Water (homemade, with fruit slices): ~0g carbs, ~0g sugars, ~0g fat per 12 fl oz
Zero-Calorie Sports Drinks: Some sports drinks offer zero calories and are designed to hydrate and replenish electrolytes without added sugars or calories.
Zero-Calorie Sports Drinks: ~0g carbs, ~0g sugars, ~0g fat per 12 fl oz
Bone Broth: Bone broth is low in calories and provides a savory, satisfying option. It’s also rich in nutrients and can be enjoyed as a warm beverage.
Bone Broth: ~1g carbs, ~1g sugars, ~0g fat per 1 cup
Vegetable Juice: Opt for low-sodium vegetable juices that are free of added sugars. They can be a good source of vitamins and hydration while keeping calorie counts low.
Vegetable Juice (low-sodium): ~8g carbs, ~6g sugars, ~0g fat per 1 cup
Kombucha: Kombucha is a fermented tea that can be low in calories, especially if you choose varieties with no added sugars. It’s also rich in probiotics.
Kombucha: ~8g carbs, ~7g sugars, ~0g fat per 8 fl oz (varies by brand)
Coconut Water (Light): Light coconut water is lower in calories compared to regular coconut water and offers a refreshing beverage with a hint of natural sweetness.
Coconut Water (Light): ~9g carbs, ~6g sugars, ~0g fat per 1 cup
Water with Lemon/Lime: Adding a splash of lemon or lime to water can enhance the flavor without adding calories. It’s a great way to make water more enjoyable.
Water with Lemon/Lime (splash): ~1g carbs, ~1g sugars, ~0g fat per 12 fl oz
Diluted Juice: Mix a small amount of fruit juice with water to cut down on calories while still enjoying some fruit flavor.
Diluted Juice (50% juice, 50% water): ~10g carbs, ~9g sugars, ~0g fat per 1 cup
Unsweetened Cocoa Powder in Water: Mix unsweetened cocoa powder with hot water for a low-calorie chocolate drink. It can satisfy chocolate cravings without many macros.
Unsweetened Cocoa Powder (1 tablespoon in water): ~3g carbs, ~0g sugars, ~0g fat per serving
Condiments
Salsa & Mustard: Low in calories and can add a lot of flavor to your meals without extra macros.
Apple Cider Vinegar & Kimchi: These are great for adding some zing to your dishes while being low in calories.
Salsa: Typically low in calories and made from tomatoes, onions, and peppers, salsa can add a burst of flavor to dishes without many macros. It’s great on salads, tacos, or as a dip.
Mustard: Most types of mustard are low in calories and can add a tangy flavor to sandwiches, salads, or dressings. Opt for varieties without added sugars.
Apple Cider Vinegar: This vinegar is very low in calories and can be used in salad dressings or as a tangy addition to dishes. It’s also known for its potential health benefits.
Kimchi: This fermented Korean vegetable dish is low in calories and adds a spicy, tangy flavor to meals. It’s also a good source of probiotics.
Hot Sauce: Many hot sauces are low in calories and can add a spicy kick to your food. Be sure to choose ones without added sugars or high sodium content.
Balsamic Vinegar: A small amount of balsamic vinegar adds flavor without many calories. It’s great for drizzling over salads or vegetables.
Horseradish: This condiment is low in calories and adds a spicy, tangy flavor to meats, sandwiches, or sauces.
Fish Sauce: Used sparingly, fish sauce is low in calories and adds a salty, umami flavor to dishes. Choose low-sodium options if you’re concerned about salt intake.
Nutritional Yeast: This is a low-calorie, savory seasoning that adds a cheesy flavor to dishes. It’s often used in vegan cooking and is a good source of B vitamins.
Sriracha: This chili sauce can add a spicy kick with minimal calories. Look for versions with less sugar and sodium.
Salsa Verde: Made from tomatillos, this green salsa is usually low in calories and adds a fresh, tangy flavor to dishes.
Low-Sodium Soy Sauce: Soy sauce is often high in sodium, but low-sodium versions offer a way to add flavor without too many calories.
Tamarind Paste: A small amount of tamarind paste can add a tangy, slightly sweet flavor to dishes without adding many calories.
Lemon Juice: Fresh lemon juice is low in calories and can be used to add a bright, tangy flavor to dishes, marinades, or dressings.
Herb Seasonings: Fresh or dried herbs like basil, cilantro, or parsley are low in calories and can add fresh flavors to your meals without added macros.
Vinegar (Various Types): Different types of vinegar, such as red wine or white vinegar, are low in calories and can be used in dressings or as flavor enhancers.
I hope this helps you navigate your nutrition a bit better! Remember, it’s all about finding what works best for you and enjoying the process. If you have any favorite macro-friendly foods or recipes, drop them in the comments—I’d love to hear about them! 💪🥑🍓
Keep crushing it, and let’s stay strong together!
Xo,
Cha
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