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

FAQs

How do I calculate my macros for meal prep? ›

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.

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.

Cronometer's free version offers more than most comparable apps. However, people who are new to counting macros may benefit from the app's paid version, which recommends foods that help you meet your targets and macronutrient goals.

Distribute Your Calories Among Macros & Set Your Macro Ratios. The optimal starting point for weight loss is often suggested as 40% carbohydrates, 30% proteins, and 30% fats. However, these ratios should be adjusted based on your individual response, preferences, and specific dietary needs.

Because Prospre can make a meal plan for any calorie and macronutrient combination, we can make the perfect diet for any goal. Create a meal plan that you actually want to follow. Prospre tailors your plan to suit your tastes.

Some experts advise eating vegetables, followed by proteins and healthy fats, then finishing your meal with carbohydrates.

One approach to getting healthy is the so-called 50/30/20 diet. 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.

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.

What is the most macro friendly fruit? ›

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.

"Macros" is short for macronutrients, a term used to describe the nutrients your body needs in large amounts, specifically carbohydrates, fat and protein. "Macronutrients are basically what your body runs on," Albert says. "You want your diet to have a balance of carbs, fat and protein."

To identify your specific macro amounts, divide each according to the calories per gram. As a reminder, that's 4 for protein, 4 for carbs, and 9 for fat: (2580 x 0.40 (protein) = 1,032 calories) ÷ 4 = 258g. (2580 x 0.40 (carbohydrates) = 1,032 calories) ÷ 4 = 258g.

The basic portion sizes that we want to aim for are this: 4 oz of protein, 1/2 cup of grains and 2 cups of veggies per meal. I use containers that hold 3 cups of food. My containers always contain around 2 cups of veggies, 1/2 cup of protein and 1/2 cup of grains — and that's enough for ME, a 5'3” woman.

for Your Macros. Get instant, personalized meal plans with the Prospre meal plan generator.

Macronutrients refer to carbs, fats, and proteins — the three basic components of every diet. The acceptable macronutrient distribution ranges are 45–65% of your daily calories from carbs, 20–35% from fats, and 10–35% from protein.