Food ideas

Figuring out how to fill your macros and hit all three every day takes time, so give yourself a break as you get used to tracking. The internet has tons of “Macro Charts” to help you find sources of protein, carbs, and fats – but here’s a start.

Need carbs:

fruits, vegetables, breads, cereal, rice, rice cakes, oats, juice, Gatorade (and similar drinks), sauces, dried fruits and veggies

Need protein:

fish (tuna packets), shrimp, chicken breast, turkey breast, ground turkey/chicken, lean beef, deli meat, egg whites, protein powder, nonfat Greek yogurt, nonfat hard/soft cheese, nonfat cottage cheese

Need fat:

oils, egg yolk, avocado, dair spreads (butter, mayo), salad dressing

Need protein + carbs:

nonfat flavored yogurt, oats + yogurt or protein powder, egg whites + bread, delly meat + wraps/bread/crackers, egg whites + fruits/veggies, beans, nonfat milk

Need protein + fat:

cheese, poultry, beef pork, whole eggs, whole plain yogurt, salmon, mackerel, tuna, anchovies tofu

Need all three:

nuts, nut butter, seeds, (flaxseed), edamame, apple + peanut butter, crackers + cheese, plant based “meats,” protein pasta + cream sauce/oil, cottage cheese + fruit, veggies + hummus