30% carbs - 40% protein - 30% fat
fitbethlin
Posts: 162 Member
Help. I can't find good examples of how to do this. I just want ideas and examples of fairly small meals (300 cal) that fit these macros. I'm just trying to find easy suggestions, and nothing I look for fits
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That's a big chunk of one's calories to spend on protein, and naturally going to be a challenge. Any reason for this?0
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Suggested by the trainers. I just want to see some examples to decide if this sounds do-able or reasonable. I can't find examples, so I don't know.0
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lean meat (chicken, Shrimp, turkey) are my go-to proteins; with pasta/potato/sweet potato for carbs - easily customizable for goal macros0
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I would also look at your logging - some of your entries are vague - what is 1 lasagna? did you weigh it compared to the serving size on the box?0
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I'm not eating that way now. 1 lasagna is 1 serving from a box that only contains 1 serving. I assume you are looking at the Amy's Frozen Lasagna - https://www.amys.com/our-foods/vegetable-lasagna
This is a suggestion from the trainer I just handed a lot of money over to. I just want sample menus or days or even suggestions of protein powder or bars to fill in the blanks to see if this is reasonable.1 -
chicken breast, vanilla protein powder, cottage cheese, eggs, Greek yogurt are a few of my favorite protein choices. For carbs, I like brown rice, sweet potato, Kashi Blueberry waffles, veggies2
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fitbethlin wrote: »Help. I can't find good examples of how to do this. I just want ideas and examples of fairly small meals (300 cal) that fit these macros. I'm just trying to find easy suggestions, and nothing I look for fits
Here's a Korean dish I've made, obviously this is a few servings but you get the idea:
I could also recommend stuff like ground turkey, lean ground beef etc to fill in the protein quota. Protein powders are nice if you are on the go.1 -
What vanilla protein powder? I can't find any that will fit that macro list. All the trainer recommendations are chocolate, which I despise (I know, I know, I'm insane). Eggs put me over the fats really really fast.0
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fitbethlin wrote: »What vanilla protein powder? I can't find any that will fit that macro list. All the trainer recommendations are chocolate, which I despise (I know, I know, I'm insane). Eggs put me over the fats really really fast.
usually the flavors don't change the macros of the protein powders so much. I use myprotein, its solid. You can get 90% or 80% content ones, here is what 90% vanilla flavor looks like:
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I understand, but for what purpose?fitbethlin wrote: »Suggested by the trainers.
Doable - yes - eat meat, fish, egg whites and protein shakes.I just want to see some examples to decide if this sounds do-able or reasonable. I can't find examples, so I don't know.
Reasonable - nope - you'll have to base your intake on meat, fish, egg whites and protein shakes.0 -
The ratios your trainer is proposing is essentially The Zone diet, by Dr. Barry Sears. If you google that, you should find lots of menu examples. Good luck!1
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fitbethlin wrote: »What vanilla protein powder? I can't find any that will fit that macro list. All the trainer recommendations are chocolate, which I despise (I know, I know, I'm insane). Eggs put me over the fats really really fast.
I use 1egg and then egg whites together - which works - with some kind of all purpose seasoning (Mrs. Dash or similar)
46g of egg whites is about 5g of protein - so its easily tweakable for your goals2 -
I got to wonder - if you are paying a trainer for this advice...why aren't they providing you with samples/examples...shouldn't that be part of their role in giving advice...10
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I'm with you on that deannalfisher. I went with this group because they were supposed to provide specific nutritional advice. Instead (after charging my card), I got a standard printout of meal ideas. 60% of them are things that sound awfully unappetizing for me or that take more prep time than I want. I need protein powder/bars that can help me without requiring much time as part of the plan, but all their recommendations are chocolate. Annoyingly, chocolate makes me nauseous. (I know, I'm weird.) I'm dealing with some unpleasant time constraints right now (caregiving, long working hours, lots of travel, etc). I paid them based on the idea that I would get a very specific plan, customized to my situation, then I would just execute the plan and not have to spend any more cognitive energy on this. Sadly, none of that happened. I want to see a sample game plan or menu, try it out, and see if this is something that I want to continue. I can come up with plenty of ideas of things that fit, but I'm exhausted and just want to see a sample menu that I can follow and evaluate.
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kommodevaran wrote: »
I understand, but for what purpose?fitbethlin wrote: »Suggested by the trainers.
Doable - yes - eat meat, fish, egg whites and protein shakes.I just want to see some examples to decide if this sounds do-able or reasonable. I can't find examples, so I don't know.
Reasonable - nope - you'll have to base your intake on meat, fish, egg whites and protein shakes.
I feel like "doable" and "reasonable" for me are things that I'd like to define. No one else knows anything about my goals, my day-to-day, etc etc, so those are subjective terms that only I can really evaluate.
I'd love to know what protein shakes (that aren't chocolate) actually work to meet these requirements because most of the ones I've looked up have different macros.0 -
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Why does each meal have to fit those %s? Can your individual meals vary, as long as your % at the end of the day are correct? This would be MUCH easier to do, and probably much easier to sustain.
Also, be careful taking diet/nutrition advice from trainers. Diet and exercise go hand in hand for many... but the education for each does not.9 -
fitbethlin wrote: »I'm with you on that deannalfisher. I went with this group because they were supposed to provide specific nutritional advice. Instead (after charging my card), I got a standard printout of meal ideas. 60% of them are things that sound awfully unappetizing for me or that take more prep time than I want. I need protein powder/bars that can help me without requiring much time as part of the plan, but all their recommendations are chocolate. Annoyingly, chocolate makes me nauseous. (I know, I'm weird.) I'm dealing with some unpleasant time constraints right now (caregiving, long working hours, lots of travel, etc). I paid them based on the idea that I would get a very specific plan, customized to my situation, then I would just execute the plan and not have to spend any more cognitive energy on this. Sadly, none of that happened. I want to see a sample game plan or menu, try it out, and see if this is something that I want to continue. I can come up with plenty of ideas of things that fit, but I'm exhausted and just want to see a sample menu that I can follow and evaluate.
How about you tell them that you did not receive what you expected to get and either need what you expected or a refund?
If that doesn't work you can do a dispute with your credit card company. This is easy to do...and something many merchants fear as they are charged more or dropped if their chargeback ratio goes up.
My other half is a caregiver who took up my suggestion to get massages regularly to help with the stress of this, which is a part time job on a good week and a FT job on bad weeks.0 -
fitbethlin wrote: »
If you do the math, the difference is pretty insignificant.2 -
I wouldnt try making every single meal fit those macros. Prelog your day in the morning or day before and see what you end up with at the end. This way you can easily tweak things so you end up at your macros of choice.
I'm set at 40/30/30 c/p/f, sometimes i hit them, but very rarely spot on. I'd drive myself nuts trying to get them bang on, close enough is good enough for me.
As for protein powders. My top picks are MyProtein, (they have a bajillion flavours that will fit your choices), and Optimum Nutrition.3 -
fitbethlin wrote: »What vanilla protein powder? I can't find any that will fit that macro list. All the trainer recommendations are chocolate, which I despise (I know, I know, I'm insane). Eggs put me over the fats really really fast.
Protein powders are inherently low in carbs and fat, so you have to add those yourself.
I fussed with my standard smoothie, and came up with this, which meets your calorie goal but is 25% C, 25% F, and 50% protein. (It's normally higher in calories and carbs, and lower in fat.)
Note: Biochem Natural is lightly vanilla; their Vanilla is overpoweringly vanilla IMO.
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This. Very much this.Why does each meal have to fit those %s? Can your individual meals vary, as long as your % at the end of the day are correct? This would be MUCH easier to do, and probably much easier to sustain.
It's going to be difficult to find individual foods that fit this specific macro split, let alone construct full meals. I personally would go insane trying to do that. It's totally fine to eat meals that have different macro splits as long as your full day ends up in the correct ballpark.
(This advice is assuming that you want to continue to try to meet this split; I wouldn't personally set my protein so high and my carbs so low. If you want alternate advice about how to set up a macro split, you should definitely feel free to ask here. Lots of people will be more than happy to explain how to set your protein and fat minimums).
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kshama2001 wrote: »My other half is a caregiver who took up my suggestion to get massages regularly to help with the stress of this, which is a part time job on a good week and a FT job on bad weeks.
I have done the massage route (yay for chronic back pain!), but they are expensive and don't really do anything for pain or stress for me. I know a couple of people with lupus who swear that regular massages are a key to preventing flare-ups though! Huge help for lots of people.0 -
subcounter wrote: »fitbethlin wrote: »What vanilla protein powder? I can't find any that will fit that macro list. All the trainer recommendations are chocolate, which I despise (I know, I know, I'm insane). Eggs put me over the fats really really fast.
usually the flavors don't change the macros of the protein powders so much. I use myprotein, its solid. You can get 90% or 80% content ones, here is what 90% vanilla flavor looks like:
Thanks for this recommendation! I ordered some from Amazon to see if it's a good fit for me. I really hope so since it comes in a bunch of flavors (though only in bigger sizes).0 -
fitbethlin wrote: »
Since macros are important for satiety but not for weight loss, if your trainer won't help you, the Zone macros are close enough.
ETA: Hey look, @CerberusNC does your macros: http://community.myfitnesspal.com/en/discussion/10526327/meal-plans-40-p-30-c-30-f-approximate#latest2 -
fitbethlin wrote: »subcounter wrote: »fitbethlin wrote: »What vanilla protein powder? I can't find any that will fit that macro list. All the trainer recommendations are chocolate, which I despise (I know, I know, I'm insane). Eggs put me over the fats really really fast.
usually the flavors don't change the macros of the protein powders so much. I use myprotein, its solid. You can get 90% or 80% content ones, here is what 90% vanilla flavor looks like:
Thanks for this recommendation! I ordered some from Amazon to see if it's a good fit for me. I really hope so since it comes in a bunch of flavors (though only in bigger sizes).
Trutein is a great powder and also comes in a bunch of flavors. They offer sample size packets so you can try before you commit to a tub.
Just FYI.1 -
Why not just buy plain and flavour it yourself? You can always add vanilla extract, cocoa powder, strawberries, cherries, oranges or anything else to get the flavour you want.fitbethlin wrote: »Thanks for this recommendation! I ordered some from Amazon to see if it's a good fit for me. I really hope so since it comes in a bunch of flavors (though only in bigger sizes).
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Also, if you order straight for the MyProtein website, you get loads of deals and specials plus you get a % off of your first order.2
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Christine_72 wrote: »Also, if you order straight for the MyProtein website, you get loads of deals and specials plus you get a % off of your first order.
Got my myprotein from Amazon delivered yesterday. Seems like I'll like it! Thanks for the recommendation to go to the website directly; I'll check that out after a few more days of taste-testing.
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@fitbethlin What flavour did you get? I use the whey impact isolate chocolate peanut butter, i make smoothies and desserts with it. It is the best tasting protein powder I've tried.0
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