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

FAQs

What are the best foods to eat when counting macros? ›

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.

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. It divides daily calories into proportions, such as 10–35% proteins, 20–35% fats, and 45–65% carbs.

Calculate Your Macros

Since each gram of carbohydrate and protein contains 4 calories, and each gram of fat contains 9 calories, you can calculate your macro needs as follows: Carbohydrates: Daily calories * 0.40 / 4 = grams of carbs per day. Proteins: Daily calories * 0.30 / 4 = grams of proteins per day.

The best percentage of macros for weight loss

According to McMaster University research, a 5 : 3.5 : 1.5 ratio of carbs, protein and fat (when coupled with doing a four-week workout programme) can deliver healthy fat loss results. And in fact, perhaps better results than when reducing carbs and increasing protein.

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.

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If you want to lose weight, aim for a daily protein intake between 1.6 and 2.2 grams of protein per kilogram of body weight (. 73 and 1 grams per pound). Athletes and heavy exercisers should consume 2.2-3.4 grams of protein per kilogram (1-1.5 grams per pound) if aiming for weight loss.

What is 40 35 25 macros meal plan? ›

Macros: 25% carbs, 40% protein, 35% fat. Who is the High Protein diet for? This diet is generally for people who are trying to build muscle. This diet is highly efficient for building muscle and body mass while reducing body fat.

Yes, it's possible to consume all your daily calories and macronutrients (carbohydrates, proteins, and fats) in one meal rather than spreading them out throughout the day. This eating pattern is known as intermittent fasting, and one of its variations is the "one meal a day" (OMAD) approach.

One approach to getting healthy is the so-called 50/30/20 diet. It's based on the idea that 50 percent of your daily calorie intake should come in the form of carbohydrates, 30 percent from protein and 20 percent from fat.

Allows for flexibility in your diet

The number one IIFYM rule is that all foods can fit into your macro plan, with no foods off-limits. In other words, it doesn't matter where those grams of carbohydrates, fat, or protein are coming from, as long as they add up to your recommended total grams by the end of the day.

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.

If I hit my macros and calories, does it matter what foods I eat if I want to lose fat and maintain muscle? Overall macros and calories matter most for fat loss and muscle maintenance, diet coach Nick Shaw said. However, prioritizing nutritious foods keeps you fuller and can make it easier to hit your targets.