Macro Friendly Recipes: The Best Meal Prep Recipes for Counting Macros - Smile Sandwich (2024)

FAQs

What foods to eat when counting macros? ›

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.

A macro diet involves counting the intake of three macronutrients — proteins, fats, and carbohydrates.

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.

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.

First, figure out how many calories you're aiming for in a day, then figure out your macro goals. If you're on a ketogenic diet and taking in 2,000 calories a day, you might want about 70 percent of your calories to come from fat. So, you would multiply 2,000 by 0.70 to get 1,400 calories.

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What are the ideal macros per meal? ›

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.

A good macro diet for beginners could follow the macronutrient recommendations for adults in the Dietary Guidelines for Americans 2020–2025 . Of your daily caloric intake, 45–65% should come from carbs, 20–35% from fat, and 10–35% from protein.

There Are No Forbidden Foods

No foods are forbidden on IIFYM, as long as they fit into your macros. This can be a great way to teach balance and help people understand where the majority of their protein, fats and carbohydrates are coming from.

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! They're often a sneaky high-calorie item that goes unnoticed at times.

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.

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.