How Do I Fill My Macros?

1 of the hardest things about macros is getting rid of the BS “rules” with food.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
I remember when I first started tracking macros & flexible dieting, I felt lost.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
What am I supposed to eat??
How am I supposed to fill my macros with just cottage cheese and chicken?!
⠀⠀⠀⠀⠀⠀⠀⠀⠀
That takes away the WHOLE point of macros and flexible dieting y’all.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
🤔Think of what you currently eat:
🥚Breakfast-eggs and toast
🥟Lunch- Chinese delivery at work
🍝Dinner- spaghetti and meatballs
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Okay now take each idea and make it macro friendly:
⠀⠀⠀⠀⠀⠀⠀⠀⠀
🥚Breakfast: 2 eggs/2egg whites, toast and 1/2 cup berries (increases protein and fiber)
⠀⠀⠀⠀⠀⠀⠀⠀⠀
🥟Lunch: homemade minute rice (1/2-1 serving as measured in the box), with 100g broccoli and 4oz baked chicken tossed in 1 serving Trader Joe’s sweet chili sauce (cuts out trans fats, moderates carbs and increases fiber)
⠀⠀⠀⠀⠀⠀⠀⠀⠀
🍝Dinner: 1/2-1 serving pasta as measured on the box with maybe 100g tomatoes, 2-3 homemade meatballs and 1 serving Parmesan cheese. (Moderates carbs and increases fiber)
⠀⠀⠀⠀⠀⠀⠀⠀⠀
💃🏼Boom. Enter all of those into your MFP or tracking device, see where you’re at and what you have leftover to fill.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
🍗Need more protein? Have Greek yogurt mixed with protein powder and 1/2 serving chocolate chips for dessert and a protein bar as a snack.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
🍞Need more/less carbs? Adjust the serving sizes of your toast, rice or spaghetti OR add an apple or 1 serving crackers as a snack.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
🥑Need more fats? Cook your food in 1/2 tbsp olive oil (otherwise I always use spray to cut down on fats) or add a serving of nuts to your day (those add up FAST).
⠀⠀⠀⠀⠀⠀⠀⠀⠀
👉🏻You don’t have to completely change what you’re doing, just pay more attention to serving sizes and tracking 🙌🏻
🌶 I recommend adding 50-100g fruit or veggie to each meal to increase fiber too!
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Questions? Save this and tag a friend who could use some tracking help 🙌🏻