Meal Guide
Knowing how your plate should look—from what foods to how much—can help you hit your macro goals.
Whether you’re eating in or out, practice eyeballing portion sizes of what each macro component in your meal should look like on your plate.
Here are some guidelines to help you build your plate around your macro goals:
USDA Recommendations
Carbs 55% • Protein 20% • Fat 25%
High Protein
Carbs 45% • Protein 30% • Fat 25%
Low Carb
Carbs 25% • Protein 40% • Fat 35%
Ketogenic Diet
Carbs 5% • Protein 25% • Fat 70%
1. Start with a carb.
Make sure to have a carb at every meal. Here are some suggestions:
Breakfast:
Oatmeal, fruits, toast
Lunch/Dinner:
Starch (eg. potatoes, bread, rice, noodles, pasta), vegetables
Snack: fruits, toast
2. Add a protein.
If you’ve chosen the adjusted ratio for a higher protein lower fat combo, choose lean proteins or plant-based options such as tofu, beans, or nuts.
3. What about fats?
Don’t worry about adding a fat source. You’ll be getting your fat macros through your protein and carb components as well as from cooking oil, salad dressings, etc.
Opt for heart-healthy fats like salmon and olive oil.
Start with protein.
Focus on protein as the centerpiece of every meal. Don’t shy away from protein sources with fat: eg. salmon, cheese, tofu, nut butters, and eggs.
Pair with a small portion of carbs.
Aim for carbohydrates that are high in fiber and volume to keep you full longer. Good options include whole grains, beans, and fruits.
What about fats?
Don’t worry about adding fat. You’ll get your fat macros through your protein, such as egg yolks, animal fats, or dairy in addition to any cooking oil or salad dressings you may use.
Focus on protein.
Animal protein is the center of this macro breakdown. You may enjoy protein options that contain fat, such as salmon and eggs.
Opt for foods that contain both fat and protein.
You’ll already be getting your fat macros through your protein and cooking oils, so focus on protein sources. If you prefer less animal protein, try nuts and nut butters.
Pair with high-fiber carbs & veggies.
Opt for fruits and vegetables or small amounts of high-fiber starches like sweet potatoes, beans, and lentils.
Center your meal around foods high in fats.
Lean more on healthy fat sources that come from plants, such as avocados, olives, coconut, chia and flax seeds, nuts, and nut butters.
Choose protein sources that provide healthy fats.
To help hit your fat needs, incorporate fatty fishes that are high in Omega-3s (salmon, tuna, anchovies, sardines) into your diet. Try to get your fatty protein sources from organic, hormone-free sources.
Staying low carb.
Swap out starchy carbs for non-starchy vegetables on this macro breakdown. This will help keep you within your macro goals and aid in digestion and feeling full.
Since portion sizes will depend on your overall calorie and macro goals, be sure to reference our macro guides to see what and how much you should eat.