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

FAQs

What is the most macro friendly food? ›

Green Vegetables are the most macro friendly. They give you the most bang for your buck. These include: Broccoli, Kale, Spinach, Peppers, Green Beans, Asparagus, Cucumber, Zucchini, Lettuce, Mustard Greens, Celery, Brussel Sprouts, and many more.

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.

The term macro in this diet, short for macronutrients, focuses on the percentage of carbohydrates, fat and protein consumed in a day. How much you are allowed per day (or per meal) depends on your body composition, age and health goals.

While all foods are allowed, it's easier to meet your macro goals with a diet rich in fruits, vegetables, high-quality proteins, nuts, seeds and whole grains.

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 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.

Distribute Your Calories Among Macros & Set Your Macro Ratios. The optimal starting point for weight loss is often suggested as 40% carbohydrates, 30% proteins, and 30% fats. However, these ratios should be adjusted based on your individual response, preferences, and specific dietary needs.

The theory behind the Zone diet is all in the numbers: 40-30-30. Zone dieters balance their meals and snacks so that their calories come from a mix of 40 percent carbohydrates, 30 percent protein and 30 percent “friendly” fats.

What are the best carbs for meal prep? ›

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.

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.

Eat your vegetables first, wherever possible. Then, eat the protein and/or fats. Finally, eat the carbs. As a bonus tip: don't eat carbs on their own (e.g. a big bowl of chips or a thick slice of sourdough).

Click View > Macros > Record Macro. Type a name for the macro. To use this macro in any new documents you make, be sure the Store macro in box says All Documents (Normal.dotm). To run your macro when you press a keyboard shortcut, click Keyboard.

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.

What foods are good sources of macronutrients? Macronutrients are found in proteins like meat, beans, and nuts, carbohydrates like rice, quinoa, and sweet potatoes, and fats like avocado, fatty fish, and nuts.

Protein: Protein is the most satiating macronutrient. It actually changes the levels of several satiety hormones, including the hunger hormone ghrelin and peptide YY, a hormone that makes you feel full. Not only does eating more protein-rich foods keep us fuller, it also helps us burn more calories.

The three primary macronutrients are carbohydrates, fat, and protein. Carbs fuel your body with immediate energy. Protein provides amino acids, which are essential for building muscle, skin, blood, and important structures of the brain and nervous system.