How The Heck Do I Hit My Macros?!
Below, are a few sample days with different macro ranges. Please note, we are not registered dieticians or doctors, so please consult with them if you have any health issues or concerns! These are just some general outlines of ways to fill macro targets with whole, nutritious foods. If your targets are a little over or under these examples, you can refer to our blog, Over or Under? How to Adjust Your Food to Hit Your Macro Goals, to make adjustments and nail them on the head! All we did for each day is take the same menu and slightly adjust it to fit the new given macros, simple as that!
Example Day #1:
Macros: 125P 215C 60F
Breakfast:
- 1 Cup Oats
- .25oz Crushed Cashews
- 50g Blueberries
- 1 Chicken Sausage
- 9T Egg Whites
- Handful Kale or Spinach
Lunch:
- 4oz 93/7 Ground Beef
- 1 Cup Brown Rice
- 3oz Broccoli
- 2oz Carrots
- 1T Coconut Aminos
Dinner:
- 5oz Salmon
- 100g Asparagus
- 4oz Zuchinni
- 1/2T Coconut Oil
- 250g Sweet Potato
Snacks:
- 125g Banana
- 1oz Raw Almonds
EXAMPLE DAY #2:
Macros: 155P 165C 45F
Breakfast:
- 1 Cup Oats
- 1/4oz Cashews
- 50g Blueberries
- 1 Chicken Sausage
- 9T Egg Whites
- Handful Kale or Spinach
Lunch:
- 5oz 93/7 Ground Beef
- 1/2 Cup Brown Rice
- 3oz Broccoli
- 2oz Carrots
- 1T Coconut Aminos
Dinner:
- 5oz 93/7 Ground Turkey
- 100g Asparagus
- 4oz Red Skin Potatoes
Snacks:
- 1 Container Siggi’s 4% Yogurt
- 1/2 Serving Granola (we love Purely Elizabeth!)
- 4oz Roasted Turkey Breast
- 100g Red Peppers
Example Day #3
Macros: 185P 300C 85F
Breakfast:
- 1 Cup Oats
- 50g Blueberries
- 10g Raw Honey
- 1T Nut Butter
- 1 Chicken Sausage
- 2 Whole Eggs
- Handful Kale or Spinach
Lunch:
- 6oz 93/7 Ground Beef
- 1.5 Cup Brown Rice
- 3oz Broccoli
- 2oz Carrots
- 1T Coconut Aminos
Dinner:
- 6oz Flank Steak
- 125g Asparagus
- 250g Sweet Potato
- 1/2T Grassfed Butter
Snacks:
- 1 Scoop Protein Powder (preferably post workout)
- 1 Perfect Bar
- 125g Banana
- 2 Organic rice cakes
Example Day #4
Macros: 135P 125C 40F
Breakfast:
- 1/2 Cup Oats
- 25g Blueberries
- 1/4 oz Cashews
- 1 Chicken Sausage
- 6T Egg Whites
- Handful Kale or Spinach
Lunch:
- 4oz 93/7 Ground Beef
- 1/4 Cup Brown Rice
- 4oz Broccoli
- 4oz Carrots
- 1T Coconut Aminos
Dinner:
- 5oz 93/7 Ground Turkey
- 125g Asparagus
- 4oz Zuchinni
- 100g Sweet Potato
- 1/4T Grassfed Butter
Snacks:
- Siggi’s 4% Yogurt
- 50g Raspberries
- 4oz Roasted Turkey Breast
- 100g Peppers
Hopefully this helps paint a better picture of how you can fit foods into your day to make it all balance out!
