How To Hack The KBK Menu If You're Tracking Macros
Tracking macros (or macronutrients) isn’t new.
This approach to eating — which involves keeping track of the amount of protein, carbs, and fat you’re consuming on a daily basis — has been popular within the fitness world for a while, but recently it seems to have gained traction outside of that world.
That’s likely because tracking macros allows you the freedom to include a variety of foods in your diet as well as to indulge without feeling guilty. This approach also gives you concrete data that you can use when working towards specific goals.
Unfortunately, some of the foods we eat aren’t so easy to track — especially if we don’t know exact portions or don’t have nutrition information. That’s where KBK comes in. All of our meals list the exact amounts of macronutrients they include.
Keep reading for our best tips to help you hack our menu to meet your macronutrient needs.
You can use our sides to supplement our meals or create your own meals.
In addition to our meals, we offer sides of proteins, vegetables, and starches that can help you customize your diet and reach specific macro goals. Our sides provide one to four servings, depending on your macro needs. Mixing and matching these sides is a great way to make your own meals. Or, if you’re someone with high calorie or carbohydrate needs, you can add certain sides to your meals.
Those who prefer eating the same foods daily, or who live with a significant other, might prefer our family sized meals. These can provide anywhere from three to eight servings.
Some example mix and match meals:
High carb, low fat:
Grilled chicken breast, steamed broccoli, white rice
40g protein, 10g fat, 50g carb = 450 calories
High fat, low carb:
Pulled pork, kale power blend, plantain mash
40g protein, 25g fat, 16g carb = 449 calories
If you don’t want to create your own meals, you can adjust the portion sizes of our meals.
Just because our meals can be consumed in one sitting doesn’t mean they need to be. You have a couple options:
Eat only a portion of the entire meal. For example: Split the Wild Salmon Cakes into two servings.
Eat only a portion and make your own addition(s). For example: Split the Very Berry Coconut Pancakes into two or three servings and add one or two eggs to each if you need more protein.
Also keep in mind that our lunch and dinner meals come in two sizes: medium and large. If you want large portion sizes, consider ordering large meals.
Fat is an essential part of any diet.
Fat tastes good, plain and simple. It’s used to flavor and cook food, but is a crucial nutrient. Fat helps create hormones, plays a role in inflammation response, supports healthy bones, and more. Although we pay close attention to the amount of fat in our meals, a certain amount is needed for food prep, flavor, and a healthy macro balance.
If your allotted daily fat macros are so low that you’re consistently having trouble staying within them, it may be time to reevaluate your macros. Although a diet that’s low in fat is common for those looking to lose weight, we don’t advocate eating low fat for a prolonged period of time — especially for women.
Don’t expect to hit your macro targets perfectly every single day.
While consistency is a huge piece of seeing results with nutrition changes, it’s unrealistic to think you’re going to meet your exact macro targets every single day. To do so would require extreme precision with weighing and measurement and likely would mean eating many of the same foods every single day. This not only becomes very boring, but also sets you up for nutrient deficiencies and food sensitivities due to overexposure of foods.
Some days, your macros will be closer to your goal than others, and that’s okay. As a general rule of thumb, anything within as much as +/-10g on protein and carbs, and +/- 5g on fats is acceptable as long as your overall calorie intake stays consistent.
Tracking macros is a great way to help you achieve specific goals, but we don’t recommend doing it permanently.
Tracking macros can help you better understand portion sizes and learn about the amount of protein, carbs, and fats in the foods you eat on a regular basis. And yes, you can indulge in some ice cream, pizza, or donuts once in a while and make it “fit,” without feeling guilty.
That said, diet should be something that is inherently instinctual and flexible. You should never feel guilty about the food you choose to eat. While tracking macros for a short-term period is helpful, it may not be the best practice forever. Weighing and measuring food and always answering to an app is certainly not natural and intuitive, and although it works for many people, it may not work for you — or it may not work all the time.
We recommend using macro tracking as a learning tool and a specific means to meet your goals, but we also recommend experimenting with other nutrition approaches. Macros aren’t the only factor that matters when it comes to a healthy diet.