What a Macro Tracking Dietitian Eats in A Day

Just like how I’d teach my clients, I aim to eat macro based, balanced meals. This framework means I am enjoying a meal with a sizeable portion of protein, fat and carbohydrates from whole, real foods. Eating in this way keeps me full and satisfied, avoiding cravings or munchy feelings, and feeling energized all day long. You can read more about my PFC (protein, fat, carbohydrate) balanced eating in this post. On top of this foundation, I’m aiming to hit specific macronutrient targets by the end of the day because it helps me feel, look and perform my best.

 
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Breakfast

I am totally #teamyolks and a few times per week, I’m starting my day with an egg based breakfast. You can see my balanced scrambles of eggs + Canadian bacon or turkey sausage + assorted vegetables + salsas + sauerkraut on Instagram! I also have one or two cups of coffee with a bit of collagen as well. This meal hits all the basics: protein from eggs, meat and collagen; fat from yolks and the oil I cook in, and carbohydrates from vegetables. I add kimchi, sauerkraut or raw Sriracha for a little dose of probiotics! I can usually depend on my breakfast packing 25+ g protein, 10+ g fat, and 30+ g carbohydrates depending on what I eat.

Lunch

Lately, I’ve been dumping a can of tuna in a bowl, mixing in stone ground mustard and mayonnaise, garlic, onion and celery. I throw the mix on top of a bed of lettuce with a few cherry tomatoes, bell peppers and any other chopped raw vegetables I might have on hand. This meal packs a protein, fat and fiber punch. Tuna gives me 20+ grams of protein, mayo gives me 15 + grams of fat and all the vegetables take up a ton of room in my stomach which translates to a meal that fills me up and satisfies me for hours.

Afternoon Snack

If I am going to snack between lunch and dinner, I make sure it’s some sort of mix of protein or fat + carbohydrates. I try to stay away from eating carbohydrates alone (you know, the typical vending machine goodies and pantry munchies) because it doesn’t fill me up and I’m left feeling hungry just a couple short hours later. I might have an apple + peanut butter or jerky + dried fruit, chocolate + almonds. These each deliver about 20-30 g carbohydrates with 15-20 g of fat or protein.

Dinner

My evening meal tends to flex depending on what I’ve had during the earlier parts of the day. For someone who is tracking macros, dinner can be something that ends up being a “catch up” on macros, so they hit their specific totals by the end of the day. Or, alternatively, it can be an intentionally planned, well rounded meal like all the rest of them! I enjoy stir-fries, tacos, burrito bowls, homemade pizza or pad thai and more! I might slice up flank steak and cook in oil, add rice, beans or riced cauliflower and a mix of stir-fry vegetables from the freezer to create my balanced, PFC meal. Steak provides my portion of protein, totaling at least 25 grams for a 4 ounce cooked portion; rice, beans and assorted vegetables total 30 or more grams of carbohydrates; the oil that I cook in, avocado, or crushed peanuts I might top the dish with will provide about 20 g of fat.

Optional Extras

I build in sweets, treats and restaurant eats to my macros each week. I like to think I take a Marie Kondo approach to my food choices - I eat extras that bring me joy. Some of my favorite things include sushi, build-your-own froyo bowls, Love Grown cereal, baked treats from my favorite coffee shop, dark chocolate, rose and tequila.

Altogether, these meals and snack(s) likely total 120+ g protein, 70+ g fat, 150+ g carbohydrates which is perfect for me and my needs. I love tracking macros and flexible dieting because I can eat nutritious, rounded meals that I enjoy, but that meet my nutrient needs as well.