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). These are so great to add to your weekly meal prep as well.Īlso, we have another list of go-to menu items if you are looking for fast food options.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. Remember, a lot of these, if not all, can be adjusted easily to fit your macros without changing the deliciousness of the recipe. In each description I am including the macros. I’ve compiled a list for you to hopefully make this journey easier. Well, I could easily add a 3rd ounce to better hit my protein goal.īut, if the recipe was something like chili, that’s a little harder to adjust and harder to track accurately. So to be considered “macro friendly,” a recipe should be pretty high in protein, with a moderate amount of fat & carbs.Īnother factor to consider is how easily the recipe can be adjusted to hit your own specific macro nutrient goals.įor example, say I’m eating a salad & it only calls for 2 ounces of chicken on top. Carbs will vary based on whether you are cutting, bulking, or maintaining. Also, most people have only around 30% of their intake come from fats. ![]() Most people have the hardest time hitting protein. While everyone’s macros are different, there are some similarities. What are considered macro friendly recipes? But, that being said there are definitely certain meals that make tracking easier. Your numbers are customized to your height, weight, and activity level. Why? Because with IIFYM there is no one size fits all meal plan. ![]() People are always asking for easy meal plans to follow, but the truth is it wouldn’t work. The hardest thing about counting macros is figuring out what to eat. Macro Friendly Recipes that are high protein & perfect to incorporate into your new IIFYM lifestyle.
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