Macro Friendly Must Haves - What's in my Fridge
As an NPC competitor and online training & nutrition coach, the question I get asked most often hands down is "What do you eat?" I will preface this post with this - When it comes to weight loss, the correct question isn't what. It's how much. BUT... the fridge staples I am about to show you have excellent macros (protein, carbs, and fats) per serving, which allows me to eat more food for less calories and lose weight/build my body most effectively.
The Basics
It's important to have a nice distribution of proteins, carbs, AND fats. Your body needs a certain amount of fats and protein to maintain normal bodily function, and carbs are the body's main source of energy.
Having a variety of each ensures that you're getting proper amounts of every macronutrient and, if you're like me and track your macros to specific targets, the variety makes it a lot easier to hit your targets correctly.
The options I'm showing you are the macro friendly options I never leave the grocery store without. These are the basic staples.
Carbs
Many people don't realize this but fruits and vegetables ARE carb sources. So if you're someone who claims to be on a low carb or no carb diet.... well.... chances are you've been consuming more than you realize.
The good news is, fruits and veggies are awesome high volume carb options! Meaning you can eat a lot for very few macros and, therefore, very few calories.
I usually don't buy my veggies fresh... you can or you can opt not to. To be honest, if I buy them fresh they will likely sit in the fridge until they expire because I probably won't want to prep them... Buying them frozen is better than not buying them at all.
ANYWAYS.. onto the macros:
Publix Italian Salad Greens
1.2g C / 0g F / .4g P for a 1 cup serving size
Eat Smart Vegetable Medley
5g C / 0g F / 2g P for a 3 oz serving size
Blueberries
10g C / .2g F / .5g P for .5 cup serving size
Quaker Oats (Coconut & Caramel Flavor)
31g C / 2.5g F / 5g P for 1 packet serving size
Fats
To be perfectly honest, this will probably look different for you and I right now because my fats are pretty low as I approach my bodybuilding competition. Please do not take this to mean you should be on a low fat diet. Every body is different and has different needs depending on your metabolism and goals. For me right now, my fats are low so, for the most part, just the trace amount of fats I get from my carb or protein focused foods are sufficient to get me hitting my fats target each day.
However, I still keep some fat heavy options on hand a) because there are days where I have fats left over at the end of the day and room to eat these foods and b) I have a hubby who is not competing and very much likes having his guac :)
Good Stuff Guacamole
2g C / 3.5 g F / 1 g P for 2 tbsp serving size
Publix Salted Halves & Pieces Cashews
8g C / 13g F / 5g P for .2 cup serving size
JIF Extra Crunchy Peanut Butter
3g C / 8g F / 3.5g P for 1 tbsp serving size
Protein
I personally like to have the widest variety of proteins on hand because having options that are higher and lower in fats and carbs allows me to enjoy sides that might be a little heavier on another macro.
Shrimp and chicken, for example have been great protein options for me because the lower fat allows me to enjoy maybe a fatty dessert after my meal. If I don't have a lot of fats left but need to hit a higher protein AND carb target, then my nonfat Greek yogurt is a good option.
Egg-Lands Best Whole Eggs
0g C / 4g F / 6g P for 1 egg
Egg-Lands Best Egg Whites
0g C / 0g F / 5g P for 3 tbsp serving size
Dannon Light & Fit Greek Nonfat Vanilla Yogurt
13g C / 0g F / 18g P for 225 g serving size
Publix Boneless Skinless Chicken Breast
0g C / 2.5g F/ 28g P for 4 oz serving size
Publix Medium Shrimp Cooked & Frozen
0g C / 1.5g F/ 21g P for 9 shrimp
