These macro friendly recipes are the best meal prep recipes for counting macros because they’re well balanced between protein, carbs and fat!
Have you heard of counting macros? My mom recently started and has raved about her results, so I’ve set out to learn more!
The reason I wanted to give this a try is because it does not restrict certain foods. You can eat whatever you love! You just have to try to reach certain goals for how much Protein, Carbs and Fat you’re eating every day.
The most difficult part about following a macro diet is that you have to log everything you eat. But in doing so, you learn SO MUCH about the nutritional value of what you’re eating. Rather than eating tiny amounts, the goal is to find foods with lots of volume but are low in calories and high in protein.
What Are Macros?
I can’t explain it as well as some others have, so here are some articles that explain it in more detail:
Here’s a macro calculator that will tell you how many grams of each macronutrient you should eat per day based on your weight, age and activity level.
Once you’ve figured out your macro goals, it’s time to start planning! I use the app MyFitnessPal to track everything I’m eating.
The Best Macro Friendly Recipes
I found it’s much easier to plan out your meals ahead of time so you know exactly how your food fits into your macros in advance. If I don’t plan, I sometimes find myself way out of balance halfway through the day and it’s hard to fix it.
That’s why these macro friendly meal prep recipes are here to help! Each one includes the macronutrient count so you can easily plan in advance.
Just make these meals a couple days in advance and refrigerate them for lunches or dinners.
A basic strategy would be to divide your total daily targets including calories, carbs, fat and protein by four. This would give you even macro targets for breakfast, lunch, dinner and snacks. Then, divide that 1/4 number by two to get the target macros for your two snacks.
To put it simply, the 30 30 30 rule is a dieting guide that advises a balanced intake of proteins, carbohydrates, and fats in the ratio of 30:30:30, respectively. Each of these components plays a crucial part in achieving a successful fat loss. The first 30 in the 30 30 30 rule represents 30% protein intake.
The most convenient way to track macros may be through a nutrition app like MyFitnessPal, Lose It!, or My Macros +. These apps are user-friendly and specifically designed to simplify tracking macros. In addition, a digital food scale may help you track your macros — though it isn't necessary.
Your perfect macronutrient ratio depends on your goals, activity level, age, health, and genetics. For weight loss purposes, a moderate carb (30%-40% of calories), moderate fat (20%-30% of calories), and high protein diet (25%-35% of calories) tends to work for most people.
Prospre takes the guesswork out of meal planning by generating personalized target macros, offering a wide variety of simple yet delicious recipes, and tracking your progress seamlessly.
Here are some carbohydrate-rich foods to consider for your meal prep: 1. Whole grains: Brown rice, quinoa, oats, barley, whole wheat bread, and whole wheat pasta are excellent sources of complex carbohydrates that provide fiber, vitamins, and minerals.
As a general rule, Albert advises a macronutrient breakdown of 20%-30% fat, 30% protein and 40%-50% carbohydrates. "Focus on getting healthy fats from things like nuts, seeds, olive oil, salmon, and avocados," Albert says. "Keep portion control in mind, because fats are higher in calories.
The 30-30-30 rule involves eating 30 grams of protein within 30 minutes of waking up, followed by 30 minutes of low-intensity, steady state cardiovascular exercise. Beyond these steps, the 30-30-30 method doesn't require any changes to other meals or behaviors, restrictions or counting calories.
The Dietary Guidelines for Americans 2020–2025 suggests the following daily macronutrient ratios: Protein: 10–30% for people ages 4 to 18 years; 10–35% for people older than age 18 years. Fats: 20–35% for people ages 4 years and older. Carbohydrates: 45–65% for everyone.
The number one IIFYM rule is that all foods can fit into your macro plan, with no foods off-limits. In other words, it doesn't matter where those grams of carbohydrates, fat, or protein are coming from, as long as they add up to your recommended total grams by the end of the day.
Look for items that are grilled or baked as opposed to fried to reduce extra unnecessary calories. Focus on a balanced plate consisting of a protein source (ex: grilled chicken or baked salmon), vegetables, a starchy carbohydrate, and some fats. If you're ordering a salad, be sure to ask for your dressing on the side!
The most important steps in counting macros are setting a calorie goal and macronutrient range for carbs, protein, and fat that works best for you. Then, log your food intake and aim to stay within your macros by eating a diet rich in fresh produce, healthy fats, complex carbs, and protein sources.
To track your macros accurately you should measure and weigh everything you eat. To do this, you can use measuring spoons, measuring cups, and measuring jugs. However, the most accurate way of measuring your food portions is using a food scale. If you want results, being precise with your nutrition is critical.
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