What Are Macros?

Macronutrients, macros for short, are proteins, fats and carbohydrates. Macro, meaning “large,” alludes to the fact that these nutrients are needed in larger quantities. Almost every food has a combination of macronutrients, but the difference lies in the composition of these macronutrients. The macronutrient that has the highest percentage in each food will determine how it is classified. Additionally, Macros help us develop, grow, and repair our bodies while giving us the energy it needs to function properly.

Protein

Protein provides amino acids, which are the building blocks of cell and muscle structure. In total, there are 20 types of amino acids, nine of which are essential, meaning that your body requires them from food. Protein in the body is used beyond just muscle. Protein is the core component of organs, bones, hair, enzymes, and all tissue.  Additionally, it helps support a healthy immune system.

Good sources of protein (organic preferred):

  • Fish and seafood (crab, salmon, tuna, white fish)
  • Eggs (pasture raised ideal) 
  • Poultry (chicken and turkey)
  • Lean and organic meat (beef, lamb, pork)
  • Dairy (minimally processed cheese, unsweetened yogurt, and non-dairy alternatives)
  • Tofu and soy products (minimally processed)

Carbohydrates

The Academy for Nutrition and Dietetics recommends that carbohydrates should account for at least 50% of daily caloric intake for the average adult. Complex carbohydrates are ideal when possible because they don’t spike your sugar and they help you feel fuller longer. They are rich in minerals, offer a high dose of fiber, and help to lower cholesterol levels. 

Carbs are made up of chains of starch and sugar that the body breaks down into glucose. These are the body’s main source of energy and the brain’s primary source. This is important to know because, since your brain requires fuel at all times in order to function, your body is very efficient at storing glucose (in the form of glycogen) in the liver and muscles.

Good sources of carbohydrates:

  • Starchy vegetables (corn, potatoes, sweet potatoes, squash)
  • Legumes (beans, chickpeas, lentils, peas)
  • Whole grains (amaranth, brown rice, oats, amaranth, whole wheat)
  • Fruits (apples, bananas, berries, cantaloupe, watermelon )

Fats

Lipids (fats) come in either solid form (butter, coconut fat) or liquid form (plant and vegetable oils). Fats are needed in the body for brain development. Fats make hormones and aid in the absorption of fat-soluble vitamins (A, D, E, K). They have the highest calorie count per gram, meaning that they require more energy to burn, but at the same time, are helpful for increasing feelings of satiety, meaning they will keep you fuller for longer.

Good sources of fat:

  • Olives and olive oil
  • Nuts (almonds,cashews, brazilian and walnuts)
  • Avocado and avocado oil
  • Full-fat dairy and organic, grass-fed butter
  • Seeds (chia, flax, pumpkin)
  • Fatty fish (salmon or trout)

Taking into account that y9ur body needs each source to function properly, exploring macro counting is an excellent way to lose body fat, while maintaining or gaining strength. Tracking may sound restricting, but it’s actually quite easy. Although your goal is to eat a set number of carbs, protein and fat each day, it’s up to you to decide how you fill those. 

Learn more about tracking your macros below

https://getmymacros.com

https://www.myfitnesspal.com

Ingredients:

1 cup spinach or power green blend 

1 scoop vanilla whey protein 

1/2 ripe medium banana (frozen works best)

1 tsp chia seeds

1 tbsp almond butter 

1/2 cup ice 

Dash of Cinnamon

  • ADD THIS FOR WEIGHT GAIN SMOOTHIE: +½ cup oats + 1 tbsp of almond butter + Extra Calories: 245 I Protein 10 I Carbs: 30 I Fat: 11

Directions: 

Throw all of the ingredients into a Vitamix, or your favorite blend. Blend until all fruit and ice are completely combined. You add or delete your favorite fruit in the recipe. 

Tip: Buy extra bananas or fruit when shopping so you always have frozen fruit on hand! 

Calories: 289 I Protein: 26 I Carbs: 23 I Fat: 11

Meal Prep Containers

Meal Prep Containers Advantages:

  1. Prераrе уоur mеаlѕ in аdvаnсе аnd ѕtасk them in уоur fridgе аt home, оr аt wоrk, for better organization.
  2. Lоѕе wеight аnd build muѕсlе by соntrоlling уоur роrtiоn ѕizе. Plan оut уоur mеаlѕ via аnd wаtсh thаt weight drор
  3. They are reusable, microwave and dishwasher safe
  4. They are convenient for daily use such as реrѕоnаl mеаlѕ or even fоr just расking lеftоvеrѕ frоm thе dinnеr tаblе
  5. Meal prep containers are leak proof and help keep food fresh, longer.  Well… good ones anyways
  6. Light-weight and Easy to transport

NOTE: Look for BPA frее fооd соntаinеrѕ that are ѕаfе fоr you аnd your fаmilу

Glass Meal Prep Containers vs. Plastic Meal Prep Containers

Glass:

  • Costs more, but more
  • economical for long term
  • Too heavy for travel or
  • on-the-go eating
  • Easy to clean
  • Ideal if you’re concerned
  • about plastic’s safety

Plastic:

  • Ideal for a mobile lifestyle
  • More convenient for the
  • various sizes
  • Easily disposable
  • Lightweight

Shop for containers HERE!

Meal Prep Basics

[meal prep‘ is the act of planning, preparing, and packaging your meals and snacks in advance, typically for the upcoming week, with the intention of clean eating and portion control. It is the key that helps many people reach their health and fitness goals]

SHOP MEAL PREP 

Make it a lifestyle, not a duty. 

There is no RIGHT or WRONG way to do meal prep, as it’s all about what works for you personally. The ultimate goal is to save time in the kitchen and to have access to healthy meals during the week. Some people find they like to prepare their breakfast, lunch, and dinner for the week, while others will only prep one meal for each day.

1. You will save money

Eating healthy doesn’t have to be expensive if you plan in advance! Buy things in bulk, and don’t forget to take advantage of your freezer. By planning your meals in advance, you will know exactly what you need to buy, instead of going to the store a few times each week to pick up last minute ingredients. You will also be freed from buying pricey meals at lunchtime.

2. It will help you reach your weight goals. 

Planning your meals in advance is key to weight maintenance, loss and massing  as you know exactly what you are putting into your body, everyday. A weekly meal prep routine allows you to control how many calories you are inputting everyday, which is the perfect recipe to reach your goals. 

3. Grocery shopping will become easier

Once you know what meals you will be eating for the week, grocery shopping will feel like a breeze! Let wandering aimlessly around the aisles be a thing of the past. Show up prepared with a list and divide it into categories such as fruits, vegetables, protein, frozen food, dairy, grains, and fats. It will also help you avoid the aisles you don’t need to be in, such as the candy aisle!

4. You will learn the art of portion control

The beauty of meal prep is that it teaches you balance. Packing your meals in containers refrains you from being able to reach for more. If you want to lose weight and consume the right amount of nutrients, portion control is vital. You can still treat yourself from time to time, but monitoring how much you eat is an important factor.

5. You won’t waste food

Have you ever had to throw away produce that went bad before you had a chance to eat it? It’s not a good feeling. When you meal prep, you utilize all of your ingredients for the week, and it is very unlikely that you will have any left over if you plan correctly!

6. You will save time

I promise you will save precious time!! At first, you do need to invest some time to plan out your meals properly and to cook them, but in the end you end up saving time. Think about how much time we waste standing in front of the refrigerator, trying to figure out what to cook. Once your meals are prepared ahead of time, all you need to do is take them out of the fridge and heat them up!

7. It is an investment in your health

The best part about meal prep is that you get to choose ahead of time what you will be eating! People who do this are able to eat cleaner than those who don’t, with ease! You won’t be scrambling to find something to eat, and risk being exposed to unhealthy options, because your meal is already prepared, and it’s healthy! The benefits of eating a clean diet are endless. Good nutrition won’t contribute to just a smaller waistline, but it will also contribute to heart health and other factors!

8. You will gain more willpower

As you get into the swing of consistently eating healthy, you will gradually stop craving sugar and other fattening foods. Keeping a routine in place is key to healthy eating, and you will find it becomes easier to turn down the foods you know you shouldn’t be eating!

9. It will reduce stress

Stress can affect your immune system, cause digestive issues, and disrupt your sleeping patterns. Coming home from work and trying to come up with a plan for dinner can be stressful. Not with meal prep! You can say goodbye to the “what’s for dinner” stress and relax knowing that your meal just needs to be heated up!

10. It will bring variety to your meals

If you are able to put thought into your meals ahead of time, it will become easy to choose from several different food categories (protein, fat, grains, vegetables, etc) in order to get the variety you need to fuel your body. Feel free to mix it up every week! You won’t be limited to the basic foods you make out of habit as meal prep encourages you to get more creative by looking up new recipes.

Remember, there is no right or wrong way to achieve a meal prep routine. Everyone has their own way of doing it and through trial and error you will begin to realize what works best for you, and what doesn’t!

Meal Prep is EASY.. Let me show you how!