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Macros Chart

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rachelstummer
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15 views1 page

Macros Chart

Uploaded by

rachelstummer
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as PDF, TXT or read online on Scribd
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Macros chart

PROTEIN + CARB CARB + FAT

Ice cream • Chocolate • Donuts, muffins, pastries,


Non-fat cottage cheese • Non-fat Greek yogurt • Quark
pies, cakes, cookies • Candy bars • Fries / chips •
• Low-fat & non-fat milk • Beef jerky • Hemp seeds •
Sweetened plant milks • Granola • Chia seeds •
Lentils • Beans (all)
Pumpkin seeds • Hummus

PROTEINS CARBS FATS

Grains such as wheat, rice, oats, Butter & ghee • Cream & cream
Chicken breast • Turkey breast corn, quinoa, buckwhea, etc. cheese • Mayonnaise • Dressings
• Extra-lean beef (sirloin, round) • Pasta / noodles • Breads • Fish / kill / algae oil • Expeller-
• 97% lean ground meats • • Breakfast cereals • Potatoes pressed canola oil • Olives & oil •
Game meats • Egg whites • & sweet potatoes • Vegetables Avocado & oil • Flax seeds & oil •
Lean fish such as tuna, cod, (all) • Fruit (all) • Candy • Sunflower seeds & oil • Coconut
tilapia • Seafood such as shrimp, Honey & syrup • Jams & sweet & oil • Walnuts & oil • Peanuts,
scallops, mussels, squid condiments • Sweetened drinks oil, & butter • Almonds, oil,
• Seitan • Protein powder (incl. juice, soda, & energy & butter • Cashews & butter •
drinks) Other tree nuts

PROTEIN + FAT PROTEIN + CARB + FAT

Tofu • Whole eggs • All other red meats • <97% lean


ground meats • Bacon & sausage • Duck & non-breast Pizza • Fried & battered chicken • Low-fat Greek yogurt
poultry • Fatty fish such as salmon, sardines, herring • Full-fat non-Greek yogurt • Full-fat milk • Some
• Full-fat dairy such as Greek yogurt or cottage cheese protein bars • Super Shakes • Edamame • Tempeh
• Most cheese

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