doing the macro shuffle, need help please

So basically you're looking for tasty foods that consist primarily of carbs & protein ?
The first thing that comes to my mind is yoghurt ... yummy, moderate in protein and carbs (if you choose wisely) and mostly low fat.

What is your ratio set at? What about a protein shake after working out? how about some oatmeal with some scrambled egg whites? seems you need about 150 calories. a shake with water will be around 150. 1/4 cup oatmeal in water (~75 cals) + ~20 calories and ~4g protein / egg white would get you to 150 if you added 4 egg whites. you can also put the whey protein in your oatmeal. i love my chocolate flav oatmeal w/PB in mornings after i lift. Boiled egg whites in your salad. trade one of your yogurts for beef jerky or boiled egg whites. cottage cheese for evening snack..just a few ideas..

i think the easy answer is protein powder, in a shake, in yogurt, on oatmeal. It doesnt matter how you get it but it is usually high in protein and carbs with very little fat. Another idea would be to spread your fat out through the day a little more meaning leaner or less chicken or less avo on the salad.

My final thought is that I would worry a whole lot about going over the fat macro as long as you 1) stay within your calories and 2) eat good fat like avos and nuts.

I use 1/4 C oatmeal and ~1/3 C water (if oatmeal only) i add slightly more water if adding protein powder. nuke it for ~2-2.5 minutes. baby sit it b/c it may/will boil over! once i take it out i add a few splashes of ground cinnamon, a small scoop of whey powder, 2 tbsp of PB, stir and let sit for a minute or so then eat. i make my own egg whites and i will scramble 1 whole egg + 3 eggs without yoke or make an omelet with 1 whole egg + 3 egg whites with olive oil and a ~1/8 C of cheese and some diced tomatoes.

AST VP2, Trueathlete and EAS are a few. Find one that has a good whey protein, low sugar and the fewest amount of ingredients as possible.

sorry, I meant in addition to yogurt not in place of..

My ratio is 30/40/30 C:P:F unless it's a bike ride day, then it's more like 45/30/25. I've always wondered about the oatmeal with scrambled egg whites. How is that intended to be prepared? Cook oatmeal, scramble egg whites, add scrambled egg whites to cooked oatmeal? Dump raw egg whites into oatmeal and cook together as one?

I do use the heck out of some boiled eggwhites in salads, etc. I should have mentioned that in my last post. Had a brain fart and couldnt remember what else I throw in there. LOL

Question: What would be the purpose of trading in a yogurt for jerky or egg whites? If I did that, I'd be even further behind in carbs

If you find it hard to hit your protein and carb goals, maybe tweek your macros a bit. Honestly, there isn't anything magical about hitting 30/40/30 right on the nose. Maybe 27/37/36? If you find yourself within 5-15 grams of your macro goals, I wouldn't fret so much. The more important thing I believe is to hit your overall caloric goals, while feeling and having balance. It obviously depends o nyour goals, but if you are seeing the results that you are setting out for, then who is to say 30/40/30 is your optimal split? If not, then tweak them a little more. As long as you feel you are getting your daily requirements and you like your progress, I don't see the need to fit something into your diet if it doesn't fit.

EDIT: Apologies, just saw how far you were from your macro goals. If tweaking them doesn't work fully, maybe incorporating a protein powder that doesn't necessarily skimp on carbs may be an option. Something fun could be a protein shake and cookies for desert. You can hit your desired protein and carb goals, stay within your calories, and still hit your goals!