Tracking macros: a full day of eating
- Fish oil
- Vitamin C
- Vitamin D3
I start my day with warm lemon water and these supplements. I don’t track any of my vitamins, but that’s up to you. I’ve tried different things and switched up my regimen in the past, but these are my current staples.
- 1 tbsp Garden of Life Raw Organic Greens Powder, Yerba Mate Pomegranate Flavor
- 1 tbsp Apple Cider Vinegar
0 Fat / 6 Carb / 1 Protein
I do track my greens. I eat vegetables throughout the day, but this supplement gives me the comfort of knowing I’m hitting my recommended daily intake no matter what.
Meal 1: Peanut butter banana protein waffle
- Buttermilk Kodiak Cakes
- ½ Banana
- 1 tbsp PB Fit Powder
3 Fat / 50 Carb / 12 Protein
I start my day with my absolute favorite meal so that I’m excited to get out of bed. It’s packed full of carbs and energy to start my day. Even on the earliest, sleepiest mornings this meal puts me in a good mood.
*Pro tip: I add just enough water to my PB Fit powder to make peanut butter icing. It’s a low-calorie, tasty alternative to sugary syrup.
Snack 1: Peanut Butter Power Crunch protein bar & Emerald 100-calorie dry-roasted almonds
20 Fat / 14 Carb / 17 Protein
I try to keep this snack lower carb because I’m still fueled up from my breakfast. When it comes to protein bars, I try to find ones that are higher in fat and lower in fiber. Power Crunch bars are a great option, they have a wafer layer inside and remind me of a Kit Kat Bar. Almonds are also an easy add on for a little extra fat and protein.
Meal 2: Grilled chicken with green beans & mashed sweet potatoes
- 4 oz. grilled chicken
- ½ cup Great Value canned cut green beans
- ½ cup mashed sweet potato
2 Fat / 18 Carb / 28 Protein
Time to start getting in those greens! I like to make this meal very basic and nutrient dense. Some kind of meat, a side of whole carbs and a vegetable. I’ll change up each element throughout the week so I won’t get bored, but the basic macros stay the same.
Pre-Workout Meal 3: Blueberry protein oatmeal & turkey bacon
- ½ cup Quaker Old-Fashioned oats
- 3 tbsp Bear Naked Vanilla Almond granola
- ? scoop Body Fortress vanilla protein powder
- 1 tbsp PB Fit powder
- ½ cup blueberries
- 2 slices of Sam’s Choice uncured turkey bacon
10 Fat / 65 Carb / 29 Protein
This is my highest carb and most important meal of the day. Right before the gym, I like to fuel up on as many carbs as I can so that my tank is full and ready to workout. Carbs make a huge difference in my physical performance. If I time my pre-workout meal right, I can lift heavier, push harder and accomplish more.
Oatmeal is also so customizable. No matter what you like, you can throw it in a bowl with oatmeal and it tastes great. The more ingredients the better! Make it thick, crunchy and full of all your favorite things.
Turkey bacon macros can vary a ton depending on the brand you buy. Some turkey bacon is mostly fat. But if you grab the uncured kind, it’s lower fat and higher in protein. It also tastes more like actual bacon.
Snack 2: Quaker chocolate rice cake
1 Fat / 12 Carb / 1 Protein
I don’t always have room for little snacks like these, but if I have a few carbs left over for the day, I try to make time for it. A quick-digesting, simple carb that I can take with me on the ride to the gym. That way, depending on my errands after the gym, I don’t ever have to go hungry. It’s a quick energy boost in the middle of a busy day. Rice cakes, gummies, or even poptarts are my usual choices.
Workout Supplements (optional):
- Optimum Nutrition Essential Amino Acids
- 5 grams Creatine Monohydrate
Post-Workout Protein Shake
- 1 scoop Body Fortress vanilla protein powder
- ½ banana
- 2 tbsp Coco Bananas Pb Crave peanut butter
19 Fat / 27 Carb / 39 Protein
The best medicine for worn out muscles is a quick dose of protein. An intense workout leaves your glycogen stores depleted and your blood sugar low. Your muscles become a sponge, ready to absorb all the nutrients they need to recover. That’s why you want quick digesting protein ASAP. Without a protein supplement after the gym, you aren’t giving you muscles what they need to grow in size and strength. Along with the actual workout, protein guarantees that you will continue to make progress.
I can’t just drink protein powder mixed with water like some people do post-workout. It’s grainy, chunky and gross. I like to make a milkshake or smoothie out of it. Throw some ice, fruit and peanut butter in a blender with your protein. Now, it’s a sweet treat and a reward to look forward to after all that hard work.
Meal 4: Tilapia and veggies
- 4 oz Tilapia
- 3 oz of broccoli
- ½ cup Birdseye roasted garlic cauliflower
4 Fat / 7 Carb / 22 Protein
My last meal of the day before bed is zero or very low carb. You don’t need energy to go to sleep. For my body, carbs most easily lead to weight gain out of all the macronutrients and when I eat a bunch before bed, I can wake up bloated. I do like to stock up on protein so I can keep protein synthesis going as I sleep and build muscle while I’m at rest. I also like to make room for one last serving of vegetables. I think of it like I’m wrapping up my night with the best ingredients so I can wake up refreshed and balanced the next morning.
I don’t always have the luxury of eating a big scoop of rice with my meals like I’d like, so cauliflower has become a great substitute. It’s super low-calorie and comes in all kinds of flavors and forms at the grocery store.
Totals: 149 Protein / 199 Carb / 59 Fat (1850-2000 calories)
Most days I’m between 125-130 pounds. I try to eat 1 gram of protein per pound of body weight, plus a little extra for growth.
I aim for about 180-200 grams of carbs. Higher end on leg days, lower end on upper body or rest days.
I think a healthy baseline for most women my size and age is 50 grams of fat. This is just to maintain healthy hair, skin, nails and vitamin absorption. I try to shoot for 60 grams to cover all my bases.
***PSA*** : These are the macros that work for MY BODY. In no way does this mean these are the exact numbers you should follow in your own diet. I’ve narrowed down these macros after years of experimentation, trial and error. I’ve overshot and gained a few pounds. I’ve under-eaten and gone to bed hungry. I’ve tried everything just to get a better idea of what my body needs to succeed. I’m also in a building phase right now and am focused on putting on muscle. My scale has gradually gone up overtime. If your goal is weight loss, your numbers will be completely different.
I track my food on My Fitness Pal. It’s free and totally user-friendly. You set up your preferences based on your physique goals and it gives you a road map to accomplish them. This app saved me when I was first starting my journey and I still use every single day.
Getting healthy doesn’t mean starving. Improving your diet doesn’t mean surviving on lettuce. I hope this quick look at my daily macros shows you that you can organize what you eat based on what makes you happy. Make room for the pancakes and the chocolate. Eat the protein that tastes the best, cook things the way you like them. Real success happens when you learn to love what you eat and how to customize it just for you. Building your personal routine can be a process, but that’s half the fun.