IIFYM Help. What do you eat?

So I haven't quite perfected it yet, as my diary shows but my goal is 30/35/35 (carbs/fat/protein). Unfortunately, I stick to eating nearly the same thing daily M-F since I'm scared to switch it up and not hit my goals. In the past 3-4 weeks I've dropped quite a few pounds that I was unable to before following this method.

Mornings: Egg whites, one egg, cheese. Some veggies in the eggs. Shake with protein powder, fruits, almond milk.

Snack: Yogurt w/ nuts

Lunch: Salad with around 8oz baked chicken breast.

Dinner: Lots of protein such as salmon, pork (if I need some fats), occasionally veggie burgers if I have the carbs because they are tasty. More chicken. Sweet potatoes with butter. Broccoli with butter. Green beans.

If I have room some days I will eat a piece of bread and savor it.

I just switched to 45% carb/30% fat/ 25% protein.
That's super easy for me.
Up until last week, for the past year or so, I was doing 40% carb/ 30% fat/ 30% protein.
I don't know why I switched it, mostly because 30% protein was a struggle to meet, and since I'm not a body-building I figured I could be OK with a bit less. Now with the switch, it's a piece of cake.

My diary is open, you are more than welcome to look as far back as you want.

My diet consists mostly of the following :

Duck eggs, tuna steak, salmon, cod, vegetarian sausages(occasionally), Quark, goat's cheese, nuts, apples, bananas, vegetables(usually stringless beans, carrots, broccoli, plum tomatoes, sugarsnap peas, butternut squash, asparagus), baked sweet potatoes, new potatoes, basmati rice, oatmeal with honey, pulses, hummous and avocado. That gets me plenty of protein, along with a lot of other nutrients.

I try have protein at every meal and have plenty of options for protein snacks to top up on. Things like greek yoghurt, protein ice cream, protein powder, meat/cheese. Milk (in the form of lattes or hot choc for me) helps. Protein shakes are an option but I can no longer stomach them unless blended with plenty of fruit so I'm forever trying to devise ways of sneaking protein powder into my diet.

My diary is open. I eat a lot

Everything.

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Here are some ideas for adding healthy calories:

Chicken with the skin
Steak
Cheese
Whole eggs (including deviled eggs, egg salad)
Full fat dairy (including cottage cheese, yogurt)
Fruit,
Peanut butter or other nut butters
Nuts
Avocado
Dried fruit (raisins, apricots, apples)
Dark chocolate
Salmon
Add Chia seeds to salads or yogurt
Olive oil
Smoothies
Granola/sports nutrition bars
Whole grains or whole grain products (like brown rice, Quinoa, oatmeal)

Hey I'm from the uk and my diary is open if you want to have a look

First of all, whether your macros are right or not is completely a personal thing. The IIFYM website is basically just cashing in on the concept...it has really nothing to do with the original intent of IIFYM. IIFYM was just a stock answer provided by a guy named Erik Stevens on bodybuilding.com when people would ask things like, "can I eat oatmeal...or is it going to interfere with my gainz brah?"...answer...IIFYM.

IIFYM basically comes out of the fitness/athletics world, not so much dieting...your "right" macros would be ones that optimize your performance for whatever it is you are doing. A bodybuilder (where this was coined) would put a premium on protein for building muscles with the second point of emphasis likely to be carbs to keep glycogen stores full and provide the body with easy burning fuel to maximize protein synthesis. Conversely, the "right" macros for an endurance athlete would be carb heavy. In either scenario, fat is important to overall body function, but not directly important to athletic performance.

IIFYM has essentially been bastardized across the internet to mean that you can basically shovel whatever you want into your face so long as it fits your macros. At conception, it was generally assumed that one would be eating a diet that consisted largely of nutrient dense whole foods providing for optimal nutrition and thus optimal performance...but say, someone was on a bulk and eating 2500 calories of awesome nutrition...a little ice cream to get them to 3,000 calories to bulk wouldn't be a big deal. You aren't going to find too many athletes at any level just eating **** because it fits their macros...generally nutrition is pretty important to them, as it is ultimately very important to performance.

I would suggest eating a diet that is comprised largely of whole foods...veggies, fruit, eggs, meat, poultry, fish, whole grains, etc...and enjoy some ice cream from time to time...and beer...always beer. If you are dieting I'd recommend getting at least 0.9 - 1 gram of protein per Lb of LBM to help you hold onto muscle mass...if you're in maintenance, your protein intake would be largely dependent on your activity...the more active you are and the more vigorous that activity, the more protein you need. Fat should be in the neighborhood of 0.35 grams per Lb of body weight...if you're getting 0.3 - 0.4 grams per Lb of body weight, you're doing good. I don't necessarily try to hit mine dead on or anything...so long as I am in an acceptable range of protein and fat and have adequate carbs to fuel my workouts I'm good...I don't fuss if I'm not bang on 1 gram per Lb of LBM or anything like that...I just focus on proper nutrition.

ETA: for the average end user, having a reasonably balanced macro ratio and getting your nutrition with your food is what you should be striving for...hitting dead on certain macros really is only going to be marginally beneficial to the well conditioned athlete. As long as you have pretty good balance in your diet, you should be ok...

If you are dieting I'd recommend getting at least 0.9 - 1 gram of protein per Lb of LBM to help you hold onto muscle mass...if you're in maintenance, your protein intake would be largely dependent on your activity...the more active you are and the more vigorous that activity, the more protein you need. Fat should be in the neighborhood of 0.35 grams per Lb of body weight...if you're getting 0.3 - 0.4 grams per Lb of body weight, you're doing good. I don't necessarily try to hit mine dead on or anything...so long as I am in an acceptable range of protein and fat and have adequate carbs to fuel my workouts I'm good...I don't fuss if I'm not bang on 1 gram per Lb of LBM or anything like that...I just focus on proper nutrition.

Totally agree with everything stated here.

Just to be clear (because I always forget it) LBM means LEAN body weight.

ETA: you can hit McDonalds 3X a day if you are choosing items that are part of a varied, balanced diet