A Foodie’s Guide To Macro Friendly Eating

Initially my ideas for this blog post was macro-friendly recipes. It became clear pretty quickly that I only know how to “cook” like 5 things, none of which include legitimate recipes. Then I thought, let me give them my grocery list. The only problem with that is chicken breast is SO uninspiring when I don’t give some background on how I prepare it so that it isn’t the most boring food in the world. Which brings me here: Macro-friendly foods that me, a diehard foodie, LOVE. These are foods (everything from proteins to condiments) that require little to no cooking, are flavorful, AND can be made to fit within macros relatively easily. 

If you’re reading this and thinking what in the world is a macro and why does she care so much about them, I am here to give you the most basic definition. Macro is short for macronutrient. These include proteins, carbs and fats. The amount of each that you should be consuming is dependent on tons of different variables and I am in no way qualified enough to tell you what yours should be. I got my personalized macro/calorie count from my good friend and personal trainer, Tyler. Tracking macros made all the difference in my fitness success. You can read more about that, here!

Related posts: Counting Calories and Macros: Why it works; 5 Easy Macro Friendly Meals To Make This Week;4 Small Changes To Become A Healthier You

Let’s start with macro-friendly proteins!

This was probably the hardest for me in the beginning of my fitness journey because I didn’t think I could be a fan of more nutritionally dense proteins. Well jokes on me, I figured it out–HOLLA!

1. Chicken Breast

I know you’re already rolling your eyes but hang with me on this one. The crockpot changed the game. I cook 3-4 chicken breasts in the crockpot on low for 6 hours, 1-2 times a week. Regular grilled chicken breast just did not appeal to me… but shredded chicken…HELLO CHICKEN TACOS!

My crockpot “recipe”: 1 Tbsp of Olive oil, Crystal hot sauce, minced garlic, onion powder, seasoning salt, and literally any other seasoning we have in our spice cabinet that I think might not be terrible. I am not exaggerating I just throw a bunch of stuff in there every time. The chicken is never replicated but it’s always good.

We keep the shredded chicken in Tupperware in the fridge for up to a week. Just put it in a tortilla with shredded cheese and your preferred toppings. Mine usually includes some combination of black beans or refried beans, yellow rice, and jalapeños. Sometimes I keep it simple with just chicken, cheese, and hot sauce. The easiest macro-friendly taco around!

2. La Banderita Carb Counter Whole Wheat Wraps

1 wrap: 50 calories / 4g Protein / 16g Carbs / 1.5g Fat

Okay, I know this isn’t a protein. But for the sake of clarity, I thought it made more sense to put this one next to the chicken taco “recipe.” The calories and macros in tortillas can add up extremely quickly. After some searching, we stumbled upon these. This is what we use for our chicken tacos because there is only 50 calories per wrap, as opposed to anywhere from 90-140 calories in “standard” flour tortillas. I recommend these exclusively for the lower calorie content, not the slightly lower carbs. Carbs are crucial for your body and I do not believe they should be “feared” the way they so often are on social media.

3. Prairie Fresh pork tenderloins

6oz: 180 calories / 34.5g Protein / 0g Carbs / 3.8g Fat

I was never a pork eater. Whenever we had pork growing up, it was always really tough and not all that flavorful. That is not the case here. I am obsessed with these macro-friendly pork tenderloins! They have Cajun, Honey Sriracha, and Peri-Peri Chile (which is my fav!) Perhaps the best part: You poke a hole in the plastic they are packaged in and then put it in the oven for 35 minutes. That’s it. I don’t have to prep anything or even dirty a dish. Hormel also makes a similar style pork loin with a few more flavor options, but Prairie Fresh has been my absolute favorite. 

Pro tip: Save the juice that’s in the packaging. That way you can spoon it on your leftovers before you heat it up again! 

Disclaimer: *The Peri-Peri Chile can be a little spicy/salty*

4. Hot Italian Chicken Sausage

1 link: 110 Calories / 12g Protein / 2g Carbs / 6g Fat

We buy Publix Greenwise brand simply because it is what is available. We do not purchase it on the basis of “organic.” Again, I don’t have to season it or prepare it in any way. I just put olive oil or butter in the pan and cook it for roughly 20-25 minutes. When it’s been cooking for about 15 minutes I start cutting each link in to 6’s. It cooks faster and gets a little brown/crispy on the edges, which I prefer. Also, I can never tell if something is cooked all the way through until I cut into it, so this helps! 

5. Hot Italian Sausage

1 link: 280 Calories / 18g Protein / 1g Carbs / 22g Fat

I cook these exactly the same as the chicken sausage (see above.) These are a little higher in calories and fat, so we don’t eat them quite as often as the chicken sausage because it’s a little more difficult to fit in our macros.

Occasionally we cook these (leaving them as links) in a pan with red bell peppers and diced onions. Split a sub roll and lightly butter each side, top with garlic powder and mozzarella cheese and then put the cooked sausage on the roll and pop it in the oven long enough for the cheese to melt. Again, a little extra calories but it’s one of my favorite dinners so we make it work!

6. Al Fresco Breakfast Chicken Sausage Patty (Country Style)

1 patty: 80 calories / 9g Protein / 1g Carbs / 4.5g Fat

The packaging gives you the option to microwave if you want. However, I just throw it in a pan with a little butter and minced garlic. The garlic is totally not necessary as they are very seasoned on their own, but I like it.

7. Eggs

Okay I know this isn’t special, but we eat a ton of eggs, so I thought it was worth mentioning. I eat scrambled eggs every morning and I feel like mine are the best because breakfast is my only “cooking” specialty. 

Scramble your eggs with a splash of milk, crystal hot sauce, garlic powder, onion powder, seasoning salt. Sounds a lot like my chicken recipe, right? LOL well hang on to your seats folks because that’s my go to spice list.  Add a little shredded cheddar when they’re almost done cooking. 

Veggies:

I’m just going to start out with some bold honesty right now. This is not going to be a very long list. I am trying to make a bigger effort to step up my health game so bear with me! And maybe give me some good veggie recipes if you have them? 

1. Asparagus

10 spears: 40 calories / 4g Protein / 8g Carbs / 0g Fat

1 Tbsp of Balsamic Glaze: 35 calories / 0g Protein / 8g Carbs / 0g Fat

Even though I am not a huge veggie eater, I love asparagus! Preheat the oven to 350. Cut an inch or two off the bottom of each stalk. Basically you’re cutting off the thickest and usually white-ish portion of the asparagus. I make 10 spears at a time. After you cut them, put them on a cookie sheet, drizzle olive oil over them and then season with…wait for it… seasoning salt, garlic powder, and onion powder. Y’all I wasn’t joking when I said it was my go-to. Cook in the oven for 8-10 minutes. 

I enjoy the asparagus just like this but if you’re feeling fancy –I always am– drizzle about a tbsp of Bertolli Balsamic glaze over them! If you’re not a tangy/vinegary type, you won’t like this. But I think it balances out perfectly and makes it AMAZING!  

2. Birdseye Zucchini Lentil Pasta

5oz of cheddar flavor: 204 Calories / 13g Protein / 23g Carbs / 6.4g Fat

These are in the frozen vegetable aisle. Just pop the bag in the microwave for 4-5 minutes and you’re done! They have Marinara, Alfredo, and Cheddar Cheese flavors. I am not a red sauce eater so that one isn’t for me. The Alfredo one is actually spinach/lentil and it is delicious but my absolute fav is the Cheddar zucchini/lentil. It’s Penne whereas the Alfredo is Rotini style, in case that affects your decision.

If I have some extra calories/fat available, I will sprinkle a little shredded cheddar cheese over the pasta right when it gets out of the microwave. The bags are 10oz, so I split the bag in half for me and my fiancé or put the other half in the fridge for leftovers. I will admit, it is a little less saucy when you reheat the next day, but if you add the sprinkle of cheese, it helps!

3. Fresh Express Sweet and Crunchy salad mix

Roughly 2 small handfuls: 40 Calories/ 4g Protein / 4g Carbs / 0g Fat

The is the only homemade salad that I like. It’s basically a mix of dark leafy greens like spinach and romaine so the brand isn’t crucial here. I usually do two small handfuls and then add a tbsp or so of crumbled garlic and herb feta cheese. Top with Simply 60 Balsamic Vinaigrette by Marzetti. I use a little under 2 tbsp. If you like olives, they are a great addition to this salad. I am not a big salad eater, but I really enjoy this one, especially if you’re looking for a lower calorie option for a lunch!

Snacks and Misc. 

1. Taco Bell hot sauce:

0 calories / 0 Protein / 0 Carbs / 0 Fat

This is the perfect way to step up your chicken tacos without adding calories!

2. Specially Select black bean and corn salsa:

2 Tbsp: 25 calories / 1g Protein / 5g Carbs / 0g Fat

Again, perfect addition to the chicken tacos. I just use 2 tbsp and it jazzes them up a bit. This is Aldi’s brand!

3. Frontera bowls:

1 bowl: 290 Calories / 23g Protein / 36g Carbs / 6g Fat

These are frozen meat, veggie and rice bowls. AKA one of the easiest macro-friendly single serve items you can find. They are in the frozen dinner aisle at your grocery story. These are perfect for when you don’t want to cook anything and/or don’t have anything prepped. There are a couple different flavors but the barbacoa is my favorite. You just pop them in the microwave for 2-3 minutes, open the film and stir, and then back in for another 2 minutes. When you open and stir, I add in crystal hot sauce, about ¼ cup of cheddar cheese, and garlic and onion powder before I put it back in the microwave. If there is a way to make something more delicious, I have figured it out. 

4. Quest bars/One bars

Quest (white chocolate raspberry)1 bar: 200 Calories / 20g Protein / 22g Carbs / 8g Fat

One (lemon cake)1 bar: 220 Calories / 20g Protein / 23g Carbs / 8g Fat

Protein bars can be sneaky because they add on calories quickly without satiating your hunger very much. Also, they can taste awful. Quest and One brands are both delicious and they are high in fiber which isn’t always easy to come by. These are usually my go-to if I am in a hurry before the gym. They have tons of flavors to choose from too. My personal favorite Quest flavors are White Chocolate Raspberry, Double Chocolate Chunk, and Peanut Butter Brownie Smash. My favorite One bar flavor is the Lemon Cake.

Pro tip: Heat Quest bars up in the microwave for 10 seconds to soften them and make them more like dessert!

5. Quest protein chips

1 bag (Chili Lime): 140 Calories / 20g Protein / 4g Carbs / 4.5g Fat

Chips are without a doubt my favorite junk food! And I don’t believe there are any truly satisfying and macro-friendly alternatives. However, Quest just released a new flavor of their protein chips (Chili Lime) and they’re awesome. I’ve tried the other flavors and they’re okay but these come the closest to actually satisfying a chip lovers’ craving! *These were purchased at Vitamin Shoppe*

6. Stök Cold Brew Coffee

8oz: 45 Calories / 0g Protein / 11g Carbs / 0g Fat

I have never liked coffee – brewed at home, Starbucks, all the creamer you can swear by– I just don’t like it. With that being said, I love this coffee. I get the chocolate flavored but they do have a couple others to choose from. It’s only 45 calories per 8oz. and doesn’t need any sugar or creamer so you don’t rack in all those extra calories. 

7. Lindt dark chocolate with sea salt

1 square: 48 Calories / 0.5g Protein / 6g Carbs / 3.2g Fat

I’m really not a dark chocolate fan but if you add sea salt to it, I can dig it! Each square is only 48 calories. It can be hard to find a macro-friendly snack to curb a fierce sweet tooth but this does the job.

I hope this list gives you some new macro-friendly ideas to try on your next grocery trip. Stay tuned for a follow up blog post with “What I Eat in a Day” so you can better see what my meals look like and how my daily macros add up! I am sure there are things I am forgetting, or new items I’ll come across in the future that deserve a place on my weekly grocery list. If you have any good recommendations, this foodie is all ears. Leave me a comment and let me know of any tried and true macro-friendly foods that you love! 

-The Relatable Red