Are you out of a specific macro for the day? For example, have you already reached your daily limit for protein, carbohydrates, or fats?
Here are five easy, real-life tips for tackling those tricky “end of the day” macros!
It’s 7:30 pm and you’re staring at the fridge, starving. You check your food logging app and see that you have 6 grams of carbs, 40 grams of protein, and 1 gram of fat left for the day. You’re gunning for those perfect macros and green thumbs up, but WHAT to eat?
Don’t worry, we’ve all been there! Some weeks you plan ahead and meal prep like a champ, and others you’re on the road, working late or the kids have sports. Life happens!
I’m here to help. It is possible to hit your macros no matter what numbers you’re facing.
1. Know Your Single-Macro Foods
When you’re facing unbalanced macros at the end of the day, it’s really helpful to familiarize yourself with single-macro foods, or foods that consist mainly of just one type of macro. Here’s a list to help:
Protein-Dominant Foods per 8 oz (227g) serving:
| Boneless/skinless chicken breast | 52 grams |
| Canned solid white albacore tuna | 71 grams |
| Ahi tuna steak | 56 grams |
| Lean turkey breast cold cuts (nitrate-free) | 44.5 grams |
| Pork loin | 47.5 grams |
| Lean ground turkey (99%) | 54 grams |
| Egg whites | 20 grams (5 eggs worth) |
| Whey Protein (depending on brand) | 25 grams (per scoop) |
| Tilapia fillets | 32 grams |
| Lean brisket | 47 grams |
| Venison steak | 67.5 grams |
| Beef jerky | 120 grams |
| Turkey jerky | 104 grams |
| Cod | 40 grams |
| Lean ground grass-fed beef (96%) | 48 grams |
| Salmon | 48 grams |
| Canned chicken breast | 30 grams |
| Lean bison | 46 grams |
| Collagen Peptides | 18 grams |
| Seitan | 56 grams |
| The Plant Era protein powder | 21 grams (per scoop) |
| Vegan protein powder (About Time brand) | 24 grams (per scoop) |
| Tofu | 27 grams |
| Tempeh | 32 grams |
Also, consider nuts (walnut, almonds, pecans) and pumpkin seeds – although they have a high amount of fat.
- Honey
- Dried Fruit
- Oatmeal (old-fashioned or Steel Cut)
- Yams (almost the same as sweet potatoes)
- Rice
- Sweet potatoes
- Multigrain hot cereal (mix or barley, oats, rye, triticale, and a few others)
- White potatoes with skin
- 100% whole wheat bread
- 100% whole wheat pasta
- Cream of rice – hot cereal
- Quinoa
- Couscous
- Pumpkin
- Butternut squash
- Fresh Beets
- Grapefruit
- Apples
- Blueberries
- Cantaloupe
- Oranges
- Bananas
- Peaches
- Grapes
- Strawberries
- Pineapple
- Blackberries
- Plums
- Pears
- Acai berries
- Mango
- Flaxseed
- Almonds
- Olive oil
- Avocado
- Walnuts
- Virgin coconut oil
- Salmon
- Clarified butter
- Ripe olives
- Peanut oil
- Hemp seed oil
- Pecans
- Cashews
- Dark chocolate
2. Fill In Your Largest Remaining Macro First
The reason we want to start with your largest remaining macro is because even single-macro foods still may contain small amounts of other macros. Once you’ve taken care of your largest remaining macro, then tackle the next largest number.
For example if you have 30 grams of carbs and 10 grams of protein left, start by selecting a food from the carb list above. Next, move onto the protein list.
3. Match Food Density to Your Remaining Amount
To hit your carbs, would you rather eat three cucumbers or a small sweet potato? One banana or four rice cakes?
Macro “density” is the concentration of macros in a portion of food. Some foods (cucumber or rice cakes) have a low macro density, or less than about 5 grams of macros per serving. Other foods (like sweet potato or banana) have a high macro density, or more than 20 grams of macros per serving.
Most people who have 20 grams or more of a macro remaining should look for a macro-dense food because it’s more feasible to eat that quantity of food in a single meal. If you have less than 5-10 grams of a macro left to eat you may want to pick from the lower density list instead.
4. Embrace Trial and Error
It may take a few attempts at tweaking the portion of your foods to find a quantity that works for your macros and that’s okay!
It may work best to combine several foods to hit your macros. Don’t feel like you have to find one single food that hits all three numbers perfectly on its own. Start with the biggest macro number and take it one food at a time.
It won’t take you long to find your favorite go-to foods for your “end of the day” macros. The trial and error is temporary, I promise!
5. Always Hit Your Remaining Targets Even If You’ve Gone Over
I’d rather you go a little bit over on one macro than not hit another. For example, if you are already 4 grams over on fat but still need 30 grams of protein, drink that protein shake or eat that chicken breast, even if it has 1-2 grams of fat!
Hitting your macros consistently gets easier the more familiar you become with your go-to foods. If you’re still finding the whole process overwhelming, that’s exactly what macro coaching simplifies, book a free connection call and let’s take the guesswork out of it.
