Nutrition Planning

Tired of tracking your nutrition? Try focusing on your macros and learn how to eyeball it. Macronutrients consist of three things: fat, protein and carbohydrates. Make sure that you eat every two to three hours. Think three meals and two snacks. All three meals should contain all three macros. For snacks, focus on fat and protein. If you’re having a pre-workout snack, make it more of a carb focus. Make sure that you’re getting 80-100 oz. of water. Here are some ideas:
Fat-look for plants, nuts and seeds, and fish for healthy sources of fat. Think nuts, nut butters, Kind Bars, avocados, salmon (salmon counts for fat AND PROTEIN)
Protien-Think lean meats like chicken breast, chicken thighs, lean ground beef and turkey, tilapia, eggs (stick with one yolk for your fat source and then add extra egg whites to up the protein), plain non-fat Greek Yogurt, low fat cottage cheese and pork sirloin.
Carbs-Load up on leafy greens, asparagus, broccoli, cauliflower, cabbage, tomatoes, onions, fruit with skin on it, berries, oranges, etc. Have a starch at meals. Make it the size of your fist. Starch ideas: brown rice, quinoa, sweet potato, regular potato, peas, or corn.

Other tips:
Consider tracking your meals on for a few days to make sure that your portions and macros are correct. Aim for your total caloric intake to contain around 40-55% Carbs, 20-30% protein and 15-30% fat. If you’re eyeballing your portions, your protein should be about the size of a deck of cards, fill half your plate with veggies, and then leave room for a portion about the size of your fist for either fruit, or a starch like brown rice, sweet potato, quinoa, white potato, corn or peas. Here are a couple of yummy recipes we make at our house:

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