Meal prep for macro counting2/27/2024 ~3-4 ounces meat, 2 whole eggs, 1 cup Greek yogurt To use the hand fist model, you’ll need a food list and the following nutrient estimates to estimate how many grams of carbs, fat, and protein you’re eating. And lastly, your thumb equates to one serving of fat. Now make a fist, one fist is a single serving of starches, and 2 fists is a standard serving of veggies. One full hand is a single serving of protein. The size of your hand is unique and closely aligns with your serving size requirements – the bigger your hand, the more food you need. Macronutrientġ each = 1/4 cup, 1/3 cup, 1/2 cup varied per individual carbġ each = 1 Tbsp, 1.5 Tsp, 2 Tbps varied per fatĪt some point, you may find yourself without a food scale or measuring cups and the need to guesstimate exactly how much you should be eating. All you need is a food list and associated serving sized for each.Įssentially, one portion (or exchange) of either a carb, fat, or protein equates to a certain amount of grams for that specific macro. Using measuring cups and spoons, and associated macro food lists, you can easily figure out how much of each ingredient you need as you are prepping your meals to make it easier to hit your macros. Kitchen scales are great, but they don’t allow you to menu plan in advance – this is where the exchange method comes in. Just input the desired food code provided with the scale and weigh your portion. Using volume measurements (like cups, tablespoons, etc.) or eyeballing it, leaves room for error.įood weight scales are also incredibly easy to use and many come with automatic macro calculations built-in macro calculations. This is by far the most precise method for figuring out your serving sizes. The gold standard in food portion control is using a kitchen food scale. Once you’ve figured out your ideal macronutrient distributions, the next step is to convert these nutrient goals into actual meals. Your first step in starting a macro diet is to calculate how many grams of protein, fat, and carbohydrates you need each day. Macro diets can also allow for a more flexible dieting approach as long as it “fits your macros”. This means that by counting macronutrients you can easily build the balanced nutrition structure to strive for, while helping you control calorie intake. Macros are your calories organised into nutrient groups – aka protein, fat, and carbs. However, counting macros takes this approach one step further by helping to balance your nutrition with more structured food choices AND control calories at the same time. Whether you are looking to lose weight, gain muscle or support your performance, calorie counting has long been the go-to for getting results. With a little practice you can master meal prepping to perfect your macro diet meal plan with ease. If you are passionate about nutrition, you can use these recipes for inspiration and experiment with your macro-friendly recipes.Knowing your macros is one thing, but how does that translate into your food choices? Learning how to portion your meals according to your individual nutrition needs is essential for getting you the results you’re looking for. This article will help you prep macro-friendly breakfast meals that are not just nutritious but also delicious. Having a filling, macronutrient-rich breakfast keeps you from indulging in unhealthy midday snacks. This is your first meal after an 8 to 10 hour long fast you are about to break fast (quite literally!). Whether it’s a quick macro balanced grab-and-go breakfast recipe or a yummy bowl of overnight oats, our healthy macro breakfast recipes list has it all.Ĭounting your macros is especially important when it comes to breakfast. We have all been there and done that.īy skipping your breakfast, you might end up consuming more calories each day than when you have your breakfast. So, you reach for that snicker bar, safely stashed away in your office drawer – triggering the sleeping binge eater within you. Just one problem, the lunch is not as filling as you expected it to be, you are still ravenously hungry. It’s finally lunchtime, and you break your long fast. A few hours pass and the clock hits 11 am you do your best to ignore the loud rumbling in your stomach. Picture this, it’s a normal workday, and you decide to skip your breakfast. But intermittent fasting isn’t for everyone, and skipping your breakfast might keep you from losing weight. Recent research shows that breakfast may not be the most important meal of the day, especially as many people seem to swear by intermittent fasting these days.
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