Single Macro Foods

Happy Monday! I wanted to make a little cheat sheet list for those of you who at the end of the day, are left with one macro to fill yet have met your others. Have 30 grams of protein you still need to eat but used up your carbs and fats? Or met your carbs and protein but have a little fat left? This will hopefully help you be more familiar with healthy food options to look for when trying to fill those remaining macronutrients.

Protein dominant foods:

  • Chicken breast: Contains 26 grams of protein and 1 gram of fat per 4 oz serving

  • Fish: Cod and Mahi Mahi are a couple of the leanest containing 0 carbs and .8 grams of fat per serving.

  • Foster farms 99% fat free ground turkey: Has 28 grams of protein per 4 oz serving and only 1.5 grams of fat

  • Egg whites: Contain 10 grams of protein per serving and no fat or carbs

  • Turkey Breast: has .8 grams of fat per serving and has 0 carbs

  • Whey Protein powder: Many of these have very low carbs and fat but are packed with protein. I use Cellucor(cinnamon swirl, yum!) and for every scoop, it has 24 grams of protein with 5 carbs and 1 fat.  

Fat dominant foods:

  • Olive oil: 1 TBL contains 14 grams of fat and 0 carbs or protein

  • Coconut oil: 1 TBL contains 14 grams of fat and 0 carbs or protein

  • Nuts: These contain healthy fat but do have small amount of protein and carbs. For example 10 almonds have 6 grams of fat, 2.4 grams of carbs and 2.6 grams of protein

  • Grassfed organic butter: 1 TBL has 11.5 grams of fat

Carbohydrate dominant foods:

  • Honey:10 grams of this has 8.1 grams of carbs and nothing else

  • Fruit( raw or dried)

  • Sweet potatoes: 100 grams of sweet potato has 20 carbs and 1.6 grams of protein

  • Butternut Squash/Spaghetti Squash: Both of these carb friendly foods are virtually fat free and have less than 2 grams of protein per serving

  • Brown Rice: For ¼ cup, you get 17 carbs and only 1.5 grams of protein with less than 1 gram of fat.

  • Fat free whipped topping: Throw this on some fruit for a sweet treat with no fat or protein