This is a series that I thought would be interesting as I have recently had an interest in getting stronger and as such, I have been making macro (macronutrient) friendly meals that have helped me lose fat and gain muscle.
In each post in this series, I will add a lunch a snack, and dinner. Because I wake up early for summer school I don’t have time for breakfast and fast from 6:30 am – 2 pm. Once I get home one of my favorite meals for brunch is my chicken & egg white wrap.
I used a low calories lavash bread which was 100 calories for a huge wrap almost a foot long. One large egg, 2 egg whites, 100g of turkey breast, sriracha 2 tsp, and 3 small cheese slices or one large cheese slice. The macros for this meal are as follows: 29.9g carbs, 19.8g fat, 57.8g protein, and 558 calories which is more than 1 gram of protein per 10-calorie!
For a snack, I kept it pretty consistent with A piece of fruit as well as a mix of regular milk and almond milk with a scoop of whey protein. The total macro of my snack is: 27.2 g carbs, 4.2g fat, 35.3g protein, and the total calories are 286 which means that in these snacks protein makes up half of all the calories consumed. This is because a gram of protein is roughly 4 calories and the ratio of protein to calories is 1 gram of protein to 8 calories so only 4 calories out of 8 are not protein.
Finally one of my favorite recipes for dinner is my glazed salmon with mashed potatoes. This may sound unhealthy however I will explain how I make my “mashed potatoes” in a way that makes them totally macro-friendly. To start let’s of course review the food and the meal macros.
This meal comes with 1 medium potato, 1 cup of carrots, 6.6 ounces of salmon, 1tsp of soy sauce, 1 tsp of sriracha, and 200g of mushrooms and onion. I glaze the salmon with soy sauce and sriracha which are both extremely low calories sauces. I get my salmon frozen from Costco. With that done let’s get to the macros: 53.3g carbs, 16g fat, and 51.1g protein and the meal has 641 calories. This meal is on purpose my most carb-heavy meal.
After this other than the occasional piece of fruit I’m not eating for about 20 hours so it is important I stay full. I also eat a filling carb-like potato instead of bread that digests more quickly.
Next, let’s review the entire day’s worth of macros and calories. In total, I had 146 grams of protein, 100 grams of carbs, 21g of fiber, 30 grams of sugar (all-natural and about 3 grams from sriracha), 1,900 mg sodium, and only 40 grams of fat! As well as a calorie total of 1,484.
On top of this healthy eating, I also exercise. This is to help digest my food and get my body into a caloric deficit that helps me lose weight. There are 2 main exercises that I do which are swimming and lifting. I tend to not lift nearly as often I mainly focus on cardio but I try to lift at least once a week.
Thats it for todays post I hope everyone has a great day see you next time!