macro cheat sheet

Flexible dieting and sticking to a macronutrient also known as macro based diet would almost count as a fulltime job. It takes time and effort to find foods that work together so you hit your daily calorie target and a lot of the time, if you’re unprepared and don’t plan ahead you will hit one of your macros leaving you short and rummaging through the cupboards and fridge to find something that fits the other macros without going over the one you’ve already hit. This usually happens to me with my fat. I usually hit this straight away and then have heaps of carbs left to fill … hello, bulk dates and honey.

I decided to create a macro cheat sheet for those of you who are either a) starting out and thinking ‘OMG’ and b) for those of you who are careless with your macros.

Macro: Protein

  • Whey Protein
  • Chicken breast
  • Salmon
  • Greek Yoghurt (I use Yoplait’s Zero Yoghurt)
  • Tofu
  • Tuna
  • Eggs
  • Nuts
  • Lean beef mince
  • Dried lentils
  • Cottage cheese
  • Steak
  • Beef jerky

Check out The Best Source of Protein, Unscrambled for an in-depth look at how eggs can help boost your protein intake and how it’s a great protein source if you don’t want to eat meat.

Macro: Fat

  • Avocado
  • Olive oil
  • Butter
  • Coconut oil
  • Salmon
  • Cheese
  • Fish
  • Nuts
  • Dark chocolate
  • Peanut butter
  • Eggs

Macro: Carbs

  • Oats
  • Rice: White, Brown, Black
  • Sweet potato
  • Couscous
  • Pumpkin
  • Apples
  • Banana
  • Pineapple
  • Blueberries
  • Strawberries
  • Broccoli
  • Pasta
  • Bread

Reading labels and understanding what you’re reading is already hard but remembering what foods work well together is another story. It’s a lot of trial and error and making up recipes that you enjoy eating and that fit into your daily calorie target.

There are a few apps out there that help keep track of what you’re calories you’re getting in and how much you have left. Personally, I use Easy Diet Diary because it’s user-friendly, you can create recipes and add in foods that aren’t recognised by the app; it also has a weight tracker. Another go-to app is MyFitnessPal – it tracks calories, weight and fitness goals.

The Macro Cheat Sheet. Photo Credit: threelayercake, Flickr

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