One thing that has helped me be successful in flexible dieting (or counting macros) has been creating macro balanced meals. Sure, there are days where I my meals are completely balanced because I’m enjoying a pizza for dinner, or donuts for breakfast, but typically, I eat balanced meals that keep my body in fat burning mode. Creating macro balanced meals helps me stay energized and makes it easy to hit my macros each day. Here are three simple steps to creating macro balanced meals.
Step 1: Protein (a very large amount of protein)
Everyone is going ot have different macro goals by prioritizing protein at each meal, you can feel fuller and more satiated throughout the day. A lack of protein can cause fatigue, which is one of the most common complaints of most of my clients before I start working with them. Protein also helps us build long, lean muscles so we are actually strong, not just “skinny fat”. Make sure to get in a lot of protein at each meal so that you’re not stuck with a huge amount that you’re supposed to get in at the end of the day. Divide your daily protein macro count by how many meals you plan to eat that day, and try to reach that number at each meal. For example if your goal is 120g of protein for the day, and you plan to eat four meals, divide 120g by 4 and you will have around 30g of protein per meal.
Here is an example of what a meal with 30g of protein would look like:
- 1 whole egg, 6 tablespoons of egg whites, Canadian bacon, and some Dave’s killer bread
- Greek yogurt with nuts, seeds, and berries
- Cottage cheese with peanut butter and cinnamon
Step 2: Add Fit Fats
Your next step to a balanced macro meal is adding in your fit fats. There is no need to be afraid of fat, especially fit fats. When we have these essential fats in our macro balanced meals, it helps buffer the absorption of carbs which helps us say goodbye to hanger. I personally aim to have around 10g of fat per meal, and get this by adding in, coconut oil, avocado, feta cheese, goat cheese, and of course my favorite, peanut butter. Your balanced meal should always contain some healthy fats.
Step 3: Time for Carbs!
Carbs are not the enemy! We need them to help restore energy, and when they are balanced with a good amount of protein and a fit fat, you are setting yourself up for success. This is our last step to have a macro balanced meal. Carbs can be one of the biggest struggles to get in since we have deemed them so dangerous. I like to get around 30g of carbs per meal and I do not count any non-starchy carbs in my daily macros (like broccoli, brussel sprouts, cauliflower, etc.)
Here’s an example of what 30 g of carbs per meal would look like:
When we have an even amount carbs spread out through the day, its easier to hit our carb grams, it helps stabilize our blood sugar, and gives us energy to make it through the day.
Having a healthy amount of protein, fat, and carbs at each meal will help you feel full and satisfied throughout the day and make easier to consistently hit your macro targets.
If you’re interested in counting macros and flexible dieting, but don’t know how to get started, I would love to work with you one on one. I help clients calculate their macros, create fat burning meal plans, and design a lifestyle that helps them lose weight and keep it off. You can learn more and register as a client here!
You can also follow me on Instagram for more balanced meal ideas and tips and tricks for living a flexible dieting lifestyle.