• Sara O'Malley

ONE Day at a Time: Start Counting Macros

Welcome back! Now that you’ve calculated your macros you’re good to start losing that stubborn weight, right?!

Joking. Now you have a set of numbers that you have no idea what to do with or where to start. You might feel overwhelmed. You might feel like you can’t possibly eat that much protein, or that few carbs, etc. I promise you, you can!

The first step I took was planning out one day. Take ONE day this week and commit to counting your macros. The goal is to get within 5 grams of each of your goals (example: your protein goal is 117? Try to get between 112-122). This is most easily done by knowing everything you will eat that day and tracking it before your day starts.

Don’t worry, you don’t have to do this every day or really any day after you get the hang of counting. It just helps you in the beginning; you don’t want to run out of carbs before lunch. Variety is key for me when dieting so I don’t like to plan it out ahead if I don’t have to.

I track all of my food on the app MyFitnessPal. It’s free! Just make sure you are measuring your food (you’d be surprised how much you eat when you don’t). I use this $12 food scale from Amazon and regular measuring spoons/cups.

Below are a few “meal plans” for some of your macros that you submitted to me. I tried to take 2 very different results so that hopefully one of them comes close to yours. If you need help, please let me know! I will be sharing more recipes and ideas throughout my blog.


#1 - About 1700 total calories.

Breakfast: 2 eggs, 4 egg whites, 1/2 cup quick oats with Walden Farms Maple Walnut Syrup (however much you want!).

Snack: 1/4 cup unsalted almonds

Lunch: 5 oz. grilled chicken 1 medium sweet potato, 1/4 cup shredded cheddar cheese, 2 tbsp light sour cream, 2 tbsp mild salsa.

Dinner: 6 oz. 93% lean ground turkey, 1/2 cup vodka pasta sauce, 1 serving whole wheat spaghetti noodles, 2 servings grated parmesan cheese.

Dessert: 2 Dark Chocolate Sea Salt Caramels

This totals to 122g protein, 65g fat, 145 carbs! - like I said, not SPOT ON but so close!

#2 - About 2100 total calories.

Breakfast: 1/3 cup Kodiak Cakes Pancake Mix - Cinnamon Oat, 1 egg, 1/4 cup almond milk (egg & almond milk in pancakes), 1 tbsp peanut butter (for top of pancakes - like butter!), Walden Farms Maple Walnut Syrup

Snacks: 1/2 avocado with Everything But The Bagel Seasoning, 1 banana, protein shake with 1 cup almond milk

Lunch: 2 pieces bread (I use Oat So Healthy from Aldi but this is similar if you don't have an Aldi close.) 9 slices lean lunch meat, 1 tbsp Miracle Whip, 1 slice Gouda cheese. 1 Dannon Light & Fit Greek Yogurt

Dinner: 4 oz. lean skirt steak w/ 1 tbsp steak sauce, 1 potato with tbsp grass-fed butter, 1 cup mixed vegetables

Dessert: 1 serving Halo Top ice cream.

This one totals to 127g protein, 77g fat, 200 carbs!

Comment what day this week you are going to COMMIT to counting your macros! I am here for your questions or comments and to be your support!

If you missed my last post on calculating your specific macros you can find it here!

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