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

FAQs

What is the most macro friendly food? ›

Green Vegetables are the most macro friendly. They give you the most bang for your buck. These include: Broccoli, Kale, Spinach, Peppers, Green Beans, Asparagus, Cucumber, Zucchini, Lettuce, Mustard Greens, Celery, Brussel Sprouts, and many more.

Fish and seafood: salmon, tuna, cod, shrimp, mackerel, lobster, catfish and crab. Low-fat or fat-free dairy foods: yogurt, milk, cheese and cottage cheese. Legumes: beans, split peas, lentils and soy. Nuts and seeds: walnuts, almonds, chia seeds, pumpkin seeds, pistachios, cashews and peanuts.

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.

As a general rule, Albert advises a macronutrient breakdown of 20%-30% fat, 30% protein and 40%-50% carbohydrates. "Focus on getting healthy fats from things like nuts, seeds, olive oil, salmon, and avocados," Albert says. "Keep portion control in mind, because fats are higher in calories.

Fresh Berries

This includes strawberries, blueberries, and raspberries, packed with antioxidants, vitamins, and fiber, making them the perfect macro friendly fruit option for most people. Nutrition per 1 Cup Serving (Mixed Berries): Protein: 1 gram. Fat: 0 grams.

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.

Use a scale. It's really hard to count calories or macros if you don't know the quantity of food you're eating. The smartest way to measure your food is with a food scale. They're inexpensive and simple to use – we like this one (affliate).

Carbs from veggies: All leafy greens, cruciferous vegetables like broccoli, cauliflower, Brussel sprouts, vegetables like artichokes, swiss chard, sweet potato, green banana are all healthy carbs that pack plenty of fiber, vitamins and complex starch that keeps your meal prep nutritious.

What is the 50 30 20 macro meal plan? ›

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. But you can also use the 50/30/20 rule to get into better shape financially. And being financially fit and resilient is super important in the current recession.

Now on a full frame, I shoot with a 90mm macro lens, but anything from 90-105mm is great for food photography. In these two photos, I shot the same scene at the same angle with a 90mm macro lens, and a 55mm non macro lens, so you can see the effect the different focal lengths have on the photo.

The theory behind the Zone diet is all in the numbers: 40-30-30. Zone dieters balance their meals and snacks so that their calories come from a mix of 40 percent carbohydrates, 30 percent protein and 30 percent “friendly” fats.

A macro-friendly meal is one with a good balance of protein, carbs, and fat to make a balanced meal. Most will usually be high in protein with a moderate amount of carbs and fat. Not only does having a balanced meal help with having a variety of foods, but it is also beneficial for our bodies in many ways.

Protein: Protein is the most satiating macronutrient. It actually changes the levels of several satiety hormones, including the hunger hormone ghrelin and peptide YY, a hormone that makes you feel full. Not only does eating more protein-rich foods keep us fuller, it also helps us burn more calories.

The three primary macronutrients are carbohydrates, fat, and protein. Carbs fuel your body with immediate energy. Protein provides amino acids, which are essential for building muscle, skin, blood, and important structures of the brain and nervous system.