Repeat after me: Macros and meal planning doesn’t have to be stressful or complicated. We live & die by the “Rule Of Two’s: Breakfast is a daily constant we crush on the daily and then each week when we grocery shopping, we just need 2 of each macro(protein, carbohydrate, and fat) + 2 veggies for lunch and dinner.
For Example:
⚡️2 Proteins (bison, chicken)
⚡️2 Carbs (sweet potatoes, rice)
⚡️2 Fats (avo, olive oil)
⚡️2 Veggies (zucchini, broccoli)
Staple Bad*ss Brekky:
⚡️Eggs, bacon, bell peppers, oatmeal, berries
Lunch Becomes:
⚡️Bison, sweet potato, avocado, zucchini
Dinner Becomes:
⚡️Chicken, rice, olive oil, broccolini
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So we have a loose game plan, but how do we flip our game plan into macros that hit our goals? Easy peasy – Bust out MyFitnessPal (or food tracking app of choice)
Start by logging some Protein at every meal:
⚡️3 eggs – brekky
⚡️4 oz bison – lunch
⚡️4 oz chicken – dinner
⚡️Shake – post workout
Then Carbs:
⚡️60g oats + 123g berries – brekky
⚡️260g sweet potato – lunch
⚡️280 rice – dinner
Then Fat:
⚡️2 slices bacon – brekky
⚡️100g avo – lunch
⚡️1T olive oil – dinner
Then Veggies:
⚡️200g bells – brekky
⚡️200g zukes – lunch
⚡️200g broccolini – dinner
Huzzahh – we have a solid day going. In MFP, scroll to the bottom of the day & click ‘Nutrition’. You should see current macro totals (click ‘nutrients’ up top). Now we play food tetris & keep adjusting quantities & entries until we can hit our goals! Keep it simple! The rad thing is after mapping out a day, we have a skeleton template we can use each week & just sub in diff meats/veggies/etc
Need More Protein?
⚡️Adjust meat portions at brekky/lunch/dinner
⚡️Egg whites, deli meat, jerky, greek yogurt
⚡️Protein shakes, protein bars, collagen peptides
Need More Carbs?
⚡️Rice cakes, breakfast cereal, fresh fruit
⚡️Beans, lentils, oats, potatoes, rice
Need More Fat?
⚡️Avocados, olive oil, coco oil, butter, ghee
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