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Macro meal planner template4/10/2023 ![]() Here is your complete macro food list breakdown so you plan your grocery list accordingly.Ĭarbohydrates are sugars, fibers, and starches, and come from anything that grows out of the ground, and dairy. Now you’re ready to start choosing your macro-friendly foods to build a breakfast, lunch, and dinner that will help you hit your macros every day of the week. ![]() ![]() ~½-⅔ cups cooked grains, beans, or legumes, or 1 medium fruit ~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 also closely aligns with your serving size requirements - the bigger your hand, the more food you need. Well, good news, you have your own portion control device in the palm of your hand already. If your food is not listed below, simply lookup what serving equates to the appropriate grams of fat, protein or carbs and use that portion as one exchange.Īt 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.ġ each = 1/4 cup, 1/3 cup, 1/2 cup varied per individual carbġ each = 1 Tbsp, 1.5 Tsp, 2 Tbps varied per fat Using measuring cups and spoons, and associated macro food lists, you can plug and play ingredients in your meal prep to make it easier to hit your macros. The exchange method is based on a carb counting approach used by diabetics but it seamlessly applies to all macros and all diet types. Kitchen scales are great, but they don’t allow you to menu plan in advance - enter the exchange method. Just input the desired food code provided with the scale and weigh your portion.ĭid you know? The FDA allows food manufacturers a 20% wiggle room on packaged food serving sizes - meaning what the nutrition label says isn’t guaranteed accurate ( 1). Or if you are choosing a portion based on standard serving sizes - like a medium-sized fruit - these can still be slightly different sizes and provide slightly different calorie amounts.įood weight scales are also incredibly easy to use and many come with automatic macro calculations built-in macro calculations. Using volume measurements (like cups, tablespoons, etc.) or eyeballing it, leaves room for error. This is by far the most precise method for determining your serving sizes. The gold standard in food portion control is using a kitchen food scale. There are three ways to do this - all of which come in handy at different times. Once you’ve figured out your ideal macronutrient distributions, the next step is to convert these nutrient goals into actual meals. How to Portion Food According to Your Macros We’ll also send you a follow-up email for your records. Then keep reading to learn how to build a personalized meal plan based on your unique nutrition needs.Įnter your email address to see your results. ![]() First, learn how many grams of protein, fat, and carbohydrates you need each day using this simple macro calculator. ![]() Macro diets can also offer a more flexible dieting approach, helping you to see where treat foods and the occasional splurge fall into your daily nutrition goals as long as it “fits your macros”. Thus, counting macronutrients give you a balanced nutrition structure to strive for, while helping you control calorie intake simultaneously. Macros are your calories form food organized 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. No matter whether you are looking to lose weight, gain muscle or support your performance, calorie counting has long been the go-to standard for getting results. Here's your ultimate portion survival guide to get you started. Luckily, with a little practice and the right know-how, you can master this skill and start meal prepping your own macro diet meal plan with ease. 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 somewhat of an art, but essential for getting you the results you're looking for. ![]()
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