3 Easy Tricks That Will Make Sure You Hit Your Macros Every Day

3 Easy Tricks That Will Make Sure You Hit Your Macros Every Day

It’s the end of the day, and you open your macro-tracking app and see this nonsense:

3g Protein

25g Carbs

0g Fat

Immediately, you start racking your brain for ways you can Houdini the rest of your food for the day to fit that macro breakdown.

Rest assured, even the most experienced macro-tracking folks have days like this. Fortunately, there are some tips to help ensure this problem happens less frequently. 

But before we get into those tips, it’s crucial to touch on why it’s so important to hit your macros in the first place.

Your macros are set for a reason. So when you end the day with 15 grams of fat and 30 grams of carbs left, this isn’t a reason to jump for joy. Contrary to what society tells you, under eating won’t benefit you — in fact, it’ll actually derail your progress. 

With that in mind, here’s how to make sure you avoid random leftover macros after dinner.

Caroline Attwood/Unsplash

Caroline Attwood/Unsplash

Always keep some single-source macro foods on hand.

If the scenario above is a frequent occurrence, stocking some single-source macro foods is a good idea. Single-source macro is a term used to refer to foods that largely contain one macronutrient and contain none of or very small trace amounts of the other two macronutrients.

Below is a list with some go-to foods, organized by the macronutrient they primarily contain:

Protein
-Jerky (looks for brands without nitrates or added sugars)
-Canned tuna
-Lean fish such as shrimp or tilapia
-High quality protein powders
-Egg whites
-Turkey Breast

Carbohydrates
-
Coconut water (great for post workout recovery)
-Honey or maple syrup
-Whole grain cereals/oatmeal
-Dried fruit (Trader Joe’s offers options without added sugars)
-Fresh fruit

Fats
-Macadamia, Brazil nuts and pecans (not completely carb free but very low)
-Single serve guacamole packs
-Olive oil, coconut oil, avocado oil
-Butter

Anh Nguyen/Unsplash

Anh Nguyen/Unsplash

If you’re tracking macros for the first time, stick to simple meals that are built around single-source macro foods.

When you’re starting out as a novice with macros, building your meals with single-source macro foods will save your brain a massive headache. Hold onto those more complicated recipes for down the line when you have a better handle on things. Here’s an example of a meal comprised of single-source macro foods:

Protein: 3oz grilled chicken breast
Carbs: 160g baked sweet potato
Fat: 20mL olive oil

Chicken breast is a very lean protein that contains no carbs and roughly 3 grams of fat. The sweet potato has less than one gram of fat, roughly 30 grams of carbs, and 3 grams of protein. The olive oil contains 14g of fat and no carbs or protein.

Ella Olsson/Unsplash

Ella Olsson/Unsplash

Consider logging your macros ahead of time and/or meal prepping. 

Logging your food first thing in the morning or the night before means you won’t be starting the day blind and ending it with an unintentional carb load in the evening. Obviously, this only works if you like to plan what you’ll be eating that day. Logging in advance will give you an accurate picture of whether you have enough food or need to add more in. 

Alternatively, take the time to meal prep for the week or order your meals ahead of time with Kettlebell Kitchen. Once you’ve planned some meals you’d like to have for the week, log an example day into your app. Then adjust recipes and portions as needed.

A Personal Trainer Reveals The Four Best Moves To Target Your Lower Abs

A Personal Trainer Reveals The Four Best Moves To Target Your Lower Abs

We Partnered With Nom Wah To Bring Two Authentic Chinese Dishes To KBK's Menu

We Partnered With Nom Wah To Bring Two Authentic Chinese Dishes To KBK's Menu