Counting Macros

mullarkey18
mullarkey18 Posts: 5 Member
edited November 17 in Health and Weight Loss
Greetings!! Was wonder if any one counting their macros could help. My current daily goal is:
Protein 150g
Carbs 130g
Fat 42g
Anyone who has a similar profile, would you mind sharing your daily food entries with me? I'm having a hard time meeting my protein goals without increasing my carbs or fat for the day.
Thanks!!

Replies

  • livingleanlivingclean
    livingleanlivingclean Posts: 11,751 Member
    Do you pre-plan your meals? I'd recommend it, and start by adding a protein source for each meal first.

    Lean cuts of meat, seafood, egg whites, and protein powder will add pretty much only protein. There are many other protein choices, but these will add fat and/or carbs - whole eggs, dairy, fattier meat, plant based options.
  • SusanParker365
    SusanParker365 Posts: 7 Member
    Atkins Lift Protien Drink, Premier Protien shakes, Premier Protien Clear Protien Drinks, and my nutritionist just added the Quest Meal replacement bars.
  • ent3rsandman
    ent3rsandman Posts: 170 Member
    Lunch:

    Great Value canned chicken - 7.5 oz (drained)
    Great Value cottage cheese - 1 cup (228g)

    Dinner:

    8 egg whites (around 252g)
    4 whole eggs
    shredded sharp cheddar - 28g
    salsa - 6 tbsp (90ml)
    Quaker instant oatmeal - 1 packet
    medium banana

    Snack/Breakfast - 2 Light & Fit Greek yogurts

    Total: 1315 kcals, 98g of carbs, 38g of fat, 151g of protein

    You could also substitute the Greek yogurt for whey protein powder for around the same amount of macros/calories.
  • livingleanlivingclean
    livingleanlivingclean Posts: 11,751 Member
    ent3rsandman wrote: »
    Lunch:

    Great Value canned chicken - 7.5 oz (drained)
    Great Value cottage cheese - 1 cup (228g)

    Dinner:

    8 egg whites (around 252g)
    4 whole eggs
    shredded sharp cheddar - 28g
    salsa - 6 tbsp (90ml)
    Quaker instant oatmeal - 1 packet
    medium banana

    Snack/Breakfast - 2 Light & Fit Greek yogurts

    Total: 1315 kcals, 98g of carbs, 38g of fat, 151g of protein

    You could also substitute the Greek yogurt for whey protein powder for around the same amount of macros/calories.

    You could also eat some vegetables....
  • ent3rsandman
    ent3rsandman Posts: 170 Member
    livingleanlivingclean wrote: »
    ent3rsandman wrote: »
    Lunch:

    Great Value canned chicken - 7.5 oz (drained)
    Great Value cottage cheese - 1 cup (228g)

    Dinner:

    8 egg whites (around 252g)
    4 whole eggs
    shredded sharp cheddar - 28g
    salsa - 6 tbsp (90ml)
    Quaker instant oatmeal - 1 packet
    medium banana

    Snack/Breakfast - 2 Light & Fit Greek yogurts

    Total: 1315 kcals, 98g of carbs, 38g of fat, 151g of protein

    You could also substitute the Greek yogurt for whey protein powder for around the same amount of macros/calories.

    You could also eat some vegetables....

    Yeah, the eggs, cheese, and salsa work best when on a plate of spinach.
  • deannalfisher
    deannalfisher Posts: 5,600 Member
    How did you come to your protein goal? It seems high compared to your carb/fat
  • ent3rsandman
    ent3rsandman Posts: 170 Member
    deannalfisher wrote: »
    How did you come to your protein goal? It seems high compared to your carb/fat

    My guess is that she's doing 1-1.5g of protein per lb, instead of the usual .8g per lb of lean body mass. Personally I think she could lower her daily carbs to 30% and protein to 35%, which will allow her to raise her fat intake from 25% to 35%. 42g seems a little low to me. :/
  • deannalfisher
    deannalfisher Posts: 5,600 Member
    I disagree on the lowering the carbs - but I would lower protein and up fats - my fat intake is about 68-75g a day (but I take in about 600 cal more than the OP)
  • deannalfisher
    deannalfisher Posts: 5,600 Member
    OP - if you just want to focus on getting protein with no carbs/limited fat - my go-tos - chicken breast, pork tenderloin, turkey breast and shrimp - also egg whites (high volume, low calorie)
  • hayleytutton5
    hayleytutton5 Posts: 1 Member
    Mine is
    130 protein
    140 carbs
    50 fat so fairly similar
  • mullarkey18
    mullarkey18 Posts: 5 Member
    edited April 2017
    deannalfisher wrote: »
    How did you come to your protein goal? It seems high compared to your carb/fat[/quote

    I had a nutritionist calculate it for me based on my work outs and weight. These are all great tips. I do try and pre-plan my meals which is why I love fitness pal but even the pre-planning I am moving a lot around and switching things up to get the right amount for my macros. I know it's easier to just eat the same every day but after a month I get bored.
  • tracefan
    tracefan Posts: 382 Member
    edited April 2017
    Breakfast for dinner YUM I couldn't eat a dozen eggs though
    ent3rsandman wrote: »
    Lunch:

    Great Value canned chicken - 7.5 oz (drained)
    Great Value cottage cheese - 1 cup (228g)

    Dinner:

    8 egg whites (around 252g)
    4 whole eggs
    shredded sharp cheddar - 28g
    salsa - 6 tbsp (90ml)
    Quaker instant oatmeal - 1 packet
    medium banana

    Snack/Breakfast - 2 Light & Fit Greek yogurts

    Total: 1315 kcals, 98g of carbs, 38g of fat, 151g of protein

    You could also substitute the Greek yogurt for whey protein powder for around the same amount of macros/calories.

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