Best Foods for Easy Macro Counting: Simplify Your Diet

Best Macro Foods for Easy Macro Counting: Simple Choices for Each Macro

Believe it or not, you don’t need fancy math skills or food scales to track what you eat.

Macro counting is a practical way to reach your health goals by focusing on three main food building blocks: proteins, carbohydrates, and fats. Many people feel overwhelmed when starting their fitness journey, but macro counting and picking simple foods make the transition much easier.

Introduction to Macro Counting and Food Choices

Your food choices can make or break your success with macro counting. That's why smart eaters pick straightforward foods with clear macro profiles.

Top Protein Foods for Easy Macro Counting

Lean Meats and Poultry

Chicken breasts are a staple of any macro counter. A 4-ounce portion contains roughly 25 grams of protein with minimal fat. As an alternative, turkey offers similar nutrients per portion with a slightly different flavor. You can also use either ground turkey or chicken breasts for easier meal prep.

Lean beef cuts like sirloin or flank steak are also an excellent alternative. These meats typically provide 7 grams of protein per ounce.

Plant-Based Proteins and Legumes

A cup of tofu contains 20 grams of protein and healthy fats. Black beans are also rich in fiber and contain 15 grams of protein per cub. Lentils aren’t too far off in terms of numbers, but they’re better in that they’re easier to prepare compared to other beans, making them a convenient option. Finally, tempeh and chickpeas simplify tracking by delivering steady protein content per serving.

Dairy and Eggs

Greek yogurt revolutionized protein tracking with its thick, creamy texture. A single cup typically contains 20 grams of protein. Skyr yogurt contains nearly as much sugar but has more carbohydrates. Cottage cheese trumps both in terms of protein content per serving and has a much lower carbohydrate content.

For a more accessible and visible protein source, nothing beats eggs. A large egg contains about 6 grams of protein, mostly from the egg whites. You can avoid eating the yolk to avoid the added (but admittedly healthy) fat.

Protein Powders for Quick Meals

Nothing is easier and more simple than making a protein powder drink with whey protein. Plant-based protein powders work just as well as their non-vegan counterparts, whether you're vegan or vegetarian. Both mix easily into smoothies and oatmeal for a more consistent source of protein.

Best Carbohydrate Foods for Macro Counting

Whole Grains and Fiber-Rich Options

Rice, oatmeal, and quinoa are excellent bases for macro counting. Quinoa, in particular, is the best among the three for its high complex carbohydrate and protein content. You can also eat sweet potatoes as an alternative.

Low-Glycemic Fruits and Vegetables

Have you ever heard the phrase “eating the rainbow?”

Make macro counting easy by eating low-glycemic fruits and vegetables like apples, berries, broccoli, spinach, peaches, and bananas. These all make flexible and nutrient-filled snacks and meal fillers.

Simple Carbs for Quick Energy

We’ve already mentioned bananas, but they warrant singling out. A banana can provide reliable fuel, containing about 27 grams of carbs per fruit. They’re best eaten before and after workouts.

Healthy Fats for Easy Macro Counting

Nuts and Seeds

Almonds, walnuts, and chia seeds provide concentrated fat sources. One ounce of almonds, or approximately 23 pieces, delivers about 14 grams of fat.

Oils and Avocado

A medium avocado contains roughly 21 grams of healthy fats. Their creamy texture makes them satisfying to enjoy alone as a snack while keeping macro counting simple. Most grocery stores sort avocados by size, which helps with portion control. Meanwhile, pure olive oil, which contains 14 grams of fat per tablespoon, makes fat tracking crystal clear.

Fatty Fish and Omega-3 Sources

Single-serve cans of tuna, mackerel, and sardines have built-in portion control, allowing for quick meals with precise portions. But wild and farmed salmons are generally the best source of omega-3 fatty acids. A 4-ounce serving will typically contain about 9-15 grams of fat.

Tips for Measuring and Portioning Macro Foods

Using a Food Scale for Accuracy

Invest in basic measuring tools like food scales and measuring cups. These items remove guesswork from portion sizes, especially at the beginning. Once you’ve gotten used to your usual portions, it will be easier to make accurate estimates just by looking at the food on your plate.

Estimating Portions When You Don’t Have a Scale

For occasions when you don’t have access to a scale—like when you’re eating out in restaurants, for example—you can look at your hands to make an educated guess.

A palm-sized serving will contain approximately 4 ounces of protein foods, while a closed fist matches a cup of carbohydrates. Your thumb tip should represent at least a tablespoon of fats.

You may want to practice comparing your hand’s measurements to scaled portions at home for more accurate tracking, especially when on the go.

Sample Meal Ideas Using Macro-Friendly Foods

Breakfast Options

Power-Packed Overnight Oats

Mix a half-cup of rolled oats with three-fourths cup of unsweetened almond milk. Add one scoop of vanilla protein powder and a tablespoon of chia seeds. You can top this with a half cup of mixed berries the morning after preparing, right before you eat it.

Macros: 32g protein, 45g carbs, 9g fat

Savory Breakfast Bowl

Scramble three egg whites with one whole egg. Add 1/2 cup black beans plus 1/4 avocado. Serve with 1/3 cup cooked quinoa.

Macros: 28g protein, 35g carbs, 14g fat

Greek Yogurt Paradise

Layer a cup of plain Greek yogurt with a third cup of granola. Add a tablespoon of honey and a tablespoon of sliced almonds. Top it with half of a sliced banana.

Macros: 24g protein, 48g carbs, 8g fat

Lunch and Dinner Options

Mediterranean Chicken Bowl

Place 5 oz of grilled chicken breast over three-fourths cup of cooked brown rice. Add a cup of cucumber-tomato mix and two tablespoons of hummus. Drizzle with a teaspoon olive oil.

Macros: 38g protein, 45g carbs, 14g fat

Tuna Protein Plate

Combine one can of chunky light tuna (26g protein) with a tablespoon of light mayo (5g fat). Serve alongside one medium sweet potato (25g carbs) and mixed greens.

Macros: 25g carbs, 26g protein, and 5g fat.

Tempeh Buddha Bowl

Serve 4 oz marinated tempeh over a cup of roasted sweet potato chunks. Add one and a half cups of mixed vegetables and a tablespoon of sesame seeds. Dress with two teaspoons of soy sauce.

Macros: 24g protein, 48g carbs, 12g fat

Snack Ideas for Macro Counting

Protein Smoothie

Blend one scoop of whey protein powder with a cup of frozen fruit and a tablespoon of flax seeds.

Macros: 30g carbs, 24g protein, and 4g fat.

Trail Mix Winner

Mix an ounce of almonds with one-fourth cup of dried cranberries.

Macros: 33g carbs, 6g protein, and 14g fat.

Afternoon Protein Box

Pack 2 oz turkey breast with one string of cheese. Add 15 grapes plus 12 almonds.

Macros: 18g protein, 15g carbs, 10g fat

Recap: Making Macro Counting Simple with the Right Foods

Who says that macro counting has to be complicated? Picking the easily measurable food examples we gave you removes much of tracking's complexity, demystifying what many believe is a difficult approach to fitness and overall better health.

Start your macro journey with these straightforward food choices to make small steps towards bigger health goals over time.

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