With the end of Nutrition Month around the corner, it’s time to put everything we’ve learned about macros into practice. Let’s look at some real-life scenarios from MyFitnessPal staffers Lauren and Ross to see how and why macro balance looks different for everybody. Plus, expert macro makeover analysis from our registered dietitians on how to maximize macro-balanced meals for different health goals.
Want some coaching of your own? Check out our Intro to Macro Tracking Plan in the MyFitnessPal app for a day-by-day guide on how to hit those macro goals!
Lifecycle Marketing Manager, Lauren M., loves learning new things. So when we asked her to give macro tracking a try, she was all in. An outdoor enthusiast, pescatarian, and habit-stacker, Lauren aims to be active everyday, and sneaks in extra steps wherever she can. Her nutrition goals? Lasting energy throughout the day and getting back to pre-pandemic fitness levels.
- Acai bowl with vanilla almond milk, blueberries, blackberries, strawberries, bananas, unsweetened acai, baby spinach, bee pollen, walnuts, and whey protein powder
- 1 cup black coffee with a scoop of collagen peptides
- 4 ounces salmon with roasted potatoes, broccoli, and a drizzle of olive oil
- 2 clementines and a handful of blackberries
- 1 cup frozen dark cherries with 73% dark chocolate (2 sections)
- 60 ounces of water
The Dietitian’s Take
“Overall, there’s a lot of great choices here. Lauren’s eating a lot of fruit, which means she’s getting plenty of fiber, vitamin C, and potassium. She’s also at about 1.5 cups of vegetables, just short of the daily 2-cup goal, but much better than the average. Most Americans only eat 1 cup of veggies per day.”
“Being a pescatarian, it’s harder to get enough protein but Lauren does really well by incorporating that macro into every meal. One tip would be to spread out her protein intake over the course of a day. Your body can only turn so much protein into muscle at one time and most of Lauren’s protein is weighted at breakfast. So for her, it might be better to save a quarter of the acai bowl to have at lunch. That way, we aren’t modifying any recipes or having to prepare extra food – just redistributing the protein.”
“While her sugar intake exceeds her goal, most of that is coming from fruit, so I’m not concerned about it. And I love the dessert choice! It sounds so decadent while still being low in added sugar.”
Ross L. is a Louisiana native with a healthy appreciation for the good life – in moderation, of course. A runner, painter, and MyFitnessPal Product Designer, Ross is looking for a healthy, flexible routine that gives him enough energy for camping, climbing, hiking – maybe even waking up early to work out. Maybe.
- Greek yogurt (5.3 ounces)
- KIND peanut butter granola
- 2 cups of black coffee
- 2 tacos on corn tortillas: 1 carne asada with guacamole, corn, and cheese; 1 al pastor with avocado, onions, and green salsa
- Grilled chicken bowl with couscous, feta cheese, avocado, spring mix, chipotle ranch dressing, grilled onions and bell peppers
- Habanero Lime Kettle Chips (2.5-ish ounces)
- Peanut M&M’s – full pack, not the family size (not this time)
- Lots of water, probably about 16 cups or so
- 2 hazy IPAs
- 1 glass of red wine
The Dietitian’s Take
“Ross is definitely eating on track to reach his goals! He’s got a good spread of energy throughout the day with a balance of protein, carbs, and fat at every meal. I especially love all the vegetables in his dinner; the vitamins and minerals are really important for improving energy and building muscle.”
“I also love the balance of health-focused foods like the chicken bowl for dinner and yogurt for breakfast, mixed with fun foods like M&Ms and chips.”
“Two main areas for improvement for Ross are that he has had no fruit, and he could reduce his alcohol intake by 1 drink. I’d love for Ross to add some berries to his yogurt in the morning. Adults should eat at least 2 cups of fruit per day, so adding just 1 cup of fruit to his breakfast will get him halfway there! As far as alcohol goes, on average, men should consume 2 drinks maximum per day. As long as Ross doesn’t exceed that, he’s doing great.”
Like any healthy habit, macro tracking takes practice and even some adjustments along the way. Check in with yourself and your macro ratio every few weeks and see how you feel. How are your energy levels? Are you balancing your protein intake throughout the day? Getting enough fruit? If you aren’t getting the results you want, adjust your macros to suit your goals and you’ll be tracking like a pro in no time.
Our Intro to Macro Tracking Plan is available now in MyFitnessPal app. Sign up for a free Premium trial to access the plan!
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