Dialing In Your Macros at the End of the Day

January 17, 2019

 

 

If you are tracking macros, I am sure you have days that at the end of the day you are scrambling to figure out how to hit certain macros. You either have hit all your protein but still need a few carbs and a ton of fat, or you have hit your carbs and need protein and fats, or whatever the case may be that you need a little of something and nothing or very little of the others. I've been there. And I am here to tell you that you can do it! I have some tips, examples of foods, and suggestions for how to not get in a huge predicament at the end of the day. 

 

First of all, I feel it's important to cover some suggestions and tips of how not to get in a huge predicament at the end of the day: 

  1. Plan your entire day out. And not that morning, but the night before. Make sure what you're planning you have in your kitchen so you aren't scrambling. 

  2. Once you've planned it, prep most of what you can the night before or do a Sunday night meal prep night. This way all you have to do is pack it and go. 

  3. Try not to get super fancy. Wait...did I just say that?? The queen of being fancy?? What I mean is, don't make it complicated or have a million ingredients. Ever hear of the KISS method? Keep It Simple SMART. 

  4. Do your research! Know what foods have what in them! Get familiar with foods, especially the things you tend to eat a lot. When you go to the grocery store, look at the nutrition labels before just throwing in your cart. And if you don't, then just read some of the foods I have listed below in this blog to possibly help you. 

  5. If you're like me, I don't like to plan it out because what if what I planned I am not really craving? What if I planned to have beef tacos for dinner but really I need to curve my sweet tooth and want Kodiak Cake Pancakes instead? Still plan out most of your day, and allow yourself to get a little fancy or creative at night. 💃😉

Because we are all NOT perfect, there will be days that you have to scramble, let's go over an example and see some options that could work for you. 

 

Example Daily Macros are: 

2,090 Calories

130g Protein

240g Carbs

70g Fat

20g minimum Fiber

 

It's 8:30 pm and you are ready to finish up food and head to bed. But your macros look like this: 

124g Protein

205g Carbs

50g Fat

26g Fiber

Which means you NEED 6g of protein, 35g of carbs, and 20g fat. But you're thinking "how do I get this without going over on at least ONE of them?!" You PLAY AROUND with what you've got in your kitchen. How many of y'all have played the game "Tetris"? Come on...you have to fit certain blocks into holes to make a line to disappear. This is like Tetris, you're finding foods in your pantry or fridge to fill in the holes in your macros. It is probably going to be the most HODGE PODGE meal you've ever put together, or it could end up pretty simple! If you were in my kitchen, some examples I would give to meet these goals would be: 

 

Option #1: Stuffed Red Potatoes 🥔

  • 185g Red Potatoes

  • 17ml butter

  • 6g shredded mexican cheese

  • 2tbsp sour cream

 

Option #2: Pancakes for dinner! 🥞

  • 1 serving (0.3 dry mix) of Hungry Jack Buttermilk Pancakes

  • 25g Liquid Egg Whites 

  • 23 ml of Butter

  • 30ml Mrs Butterworth's Sugar Free Syrup

 

Option #3: ICE CREAM!🍨 (<--- MY FAVE OPTION! 😋)

  • 1 serving (1/2 cup) Ben & Jerry's Half Baked Ice Cream

  • 12g Kirkland Almond Butter

All of these examples hit the missing macros EXACTLY. They aren't over or under on one or two or three of the macronutrients, they are hit EXACTLY. How?? Because some of the foods in these examples are just protein or just carbs or just fats. Or if you're lucky, you find two simple foods that have a little bit of everything like the ice cream example.

 

I give these examples all to go into explain that no matter what the case is at the end of the day, you CAN make it work. There are foods out there that you can eat that can finish your macros. Now let's go into foods that ONLY have certain macronutrients. 

  • Protein: Egg whites, Whey Isolate Protein, Chicken Tenders (very minimal fat), Tuna (very minimal fat), Tilapia/Cod (very minimal fat)

  • Carbs: Honey, Syrups (pancake, flavored),Sugar candies (Skittles , gummy bears, nerds), Fruits (some might have minimal protein), Fat Free Whipped Cream

  • Fats: Butter, Olive Oil, Coconut Oil, Vegetable Oil, Keto style Butter Bombs (some may have minimal carbs)

I am sure there are PLENTY MORE foods out there that I am missing, but this is a good start for those of you who needs ideas to dial in the last bit of macros at the end of the day. If you have any questions or have some food suggestions that I don't have listed, please comment below and share with everyone! Happy eating y'all!

 

💜- Beth 

If you are interested in remote or in-person training, contact us! 

www.absfitnesspersonaltraining.com

 

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