What are Macros?
The term “macro” is short for macronutrient. Macronutrients are the three nutrients that you eat the most: protein, carbs, fats. When someone says that they count their macros, they mean that they count how many grams of protein, carbs, and fats that they eat every day. Tracking your macros on a fitness journey is what should be done for optimal muscle growth and fat loss. You should know what you are putting into your body!
Proteins build and repair muscles and bones and to make hormones and enzymes.
Fats store energy and protect our vital organs.
Carbs provide the body with glucose, which converts to energy used to support bodily functions and physical activity.
What is a Calorie Deficit?
A calorie deficit, to put it simply, means that you are eating less calories than you are burning. For a fat loss journey, because macros make up the amount of calories you eat, counting macros will also be counting calories. During your fitness journey, you should be in a SLIGHT calorie deficit that mostly consists of protein for optimal results.
To achieve maximum results for body recomposition, you should be eating in a calorie deficit while consistently tracking your protein, carbohydrate, and fat intake daily! Input your information in the website linked below to figure your macro intake for maximum results.
Click for macros calculator.
Meal/Snack Ideas
For Egg Scramble
- 2 medium eggs
- 2oz turkey
- 14g low-moisture shredded mozzarella cheese
- Baby spinach (optional)
- Two strawberries
- 1/4 cup blueberries
- Caramel rice cake
Total Macros – Protein: 25g, Fats: 13, Carbs: 19 (297 calories)
My Go-To! I’ve meal prepped these for the week for almost seven months now.
Per Egg Bite:
- 10g low-moisture shredded mozzarella cheese
- 10g baby spinach
- 1 Butterball turkey sausage link (cut up)
- 30g egg whites
- salt & pepper for taste
Instructions: put each ingredient into a cup on a muffin pan in the order listed. Place in oven at 425 degrees for 10 minutes, and then put on low broil for 5 minutes.
Total Macros – Protein: 9.4g, Fats: 4.3g, Carbs: 1.7g (88 Calories)
One of the best pre-made protein snacks! Legendary makes the best mock pop-tarts you can find. They have several flavors and they also make other pastries like donuts as well. This is an easy protein snack on the go or something to use for dessert!
An amazing breakfast if you have time to make it! Breakfast tacos!
For egg scramble
- 2 medium eggs
- 2oz turkey
- 14g low-moisture shredded mozzarella cheese
- Baby spinach
- Light sour scream
- 2 mission keto mini tortillas
- 1 sliced strawberry
- 1/4 cup blueberries
Total Macros – Protein: 33g, Fats: 22g, Carbs: 25g (379 Calories)
Taco Bowls!
- Ground Turkey (4oz)
- Black beans (130g)
- Corn (85g)
- Taco seasoning (1/4 pack)
Total Macros – Protein: 32.2g, Fats: 8.8g, Carbs: 42.9g (359 Calories)
Quest Walking Taco:
- Quest Loaded Taco protein chips
- 4oz ground turkey
- 1/4 pack taco seasoning
- 14g shredded mild cheddar cheese
- 1 cup shredded lettuce
- 30g light sour cream
- 2 tbsp diced jalepeños
- hot sauce of your choice (the Taco Bell mild sauce is my favorite!)
Total Macros – Protein: 52.6g, Fats: 15.6g, Carbs: 12.5g (393 Calories)
Just an easy snack:
- caramel rice cake
- 2 tbsp pb2 powder
- a couple of blueberries (I also use strawberries or bananas for the topping)
Total Macros – Protein: 7g, Fats: 2g, Carbs: 17g (115 Calories)
Mini Protein Pizzas! My favorite dinner!
Per pizza:
- 1 Joseph’s mini pita bread
- 14g shredded fat free mild cheddar cheese (stuffed inside the bread)
- 14g shredded low fat mozzarella
- 30g pizza sauce
- 28g turkey pepperoni
Total Macros – Protein: 25g, Fats: 9g, Carbs: 13.5g (222 Calories)
Fitcrunch Bars! These are the best tasting protein bars I have tasted. They have a variety of different flavors and sizes. I usually heat these up in the microwave after dinner and eat it for dessert!
190 calories, 16g of protein and only 3g of sugar! Great Macros!
These can be life-savers!!! It is very rare you find 42g of protein in such a low amount of calories (240). If you didn’t get all your protein in for one day, drink one of these and you’ll be all set.
Gotta have my coffe!
My Dunkin order:
- Medium iced coffee
- almond milk
- 2 vanilla shots
- 2 splendas
Adds up to be around 100 calories.
This yogurt can be used to make many things!
I have used it with shredded chicken, hot sauce, and ranch seasoning to make buffalo chicken ranch wraps.
Pairs well with low sugar pudding mix (chocolate, cheesecake, vanilla) and a view packets of stevia to make some great dessert pudding. I’ve added chocolate chips, an Oreo, or fruits on the top of mine!
Ratio Protein Yogurt!
These can be hard to find (Publix has them), but are well worth the search. It is an easy 25g of protein for a low amount of calories. They taste good too!
These are just some of my favorite recipes and snacks to help get you started! Once you begin your fitness journey, you’ll find yours as well. Get creative! Healthy meals DO NOT have to be boring! I hope this helps!
Proudly powered by WordPress