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If you’re not sure what macros you need to eat for your goal, head over to our Macro Calculator first. Let’s delve into the world of macros and explore how this cheat sheet can change your approach to eating. To simplify your nutritional journey, we’ve created the ultimate macro cheat sheet which highlights various food sources to help you better plan your meals to work around your macros. Macros include carbohydrates, proteins, and fats, each playing a distinct role in our body’s overall function and well-being. A LOT of choices, and no elimination of actual food groups (no, sugar is NOT a food group!).Understanding macros (short for macronutrients) is essential for anyone striving to maintain a balanced and healthy diet. You can also use a Fuel Pull as a meal a few times a week, and no more than once a day. You’re welcome.), you can start adding in E meals at least 5 times a week. Once you’ve kicked sugar to the curb (If you’re having trouble, try the cheesecake or german chocolate shake in the THM Cookbook. This is because your body likely has a backlog of sugars and other items and S meals will help your body detox without going all kinds of crazy (mostly). I also recommend that you start your journey with about a week of straight S meals. If you’re just starting out, it helps to remember that you need your fuel (either S or E), protein, and fuel pulls to help your body process everything. Protein (snack): about 10 grams Let’s Build A Trim Healthy Mama Meal Plan! Eįat: LESS THAN 5 grams (not counting protein)Ĭarbs: 20-40 grams from healthy sources good Don’t hurt his feelings, okay? They’re also very, very low in calories, and very bulky when your body breaks them down and digests them. Fuel pulls not only make your belly happy, but they’ll keep you full for that magical 3-hour window.ĭon’t skimp on fuel pulls, y’all. You can also count the All Day Sippers and many of the shakes as fuel pull items if you’re in a hurry. Fuel pull items include most non-starchy vegetables, as well as greens. Not only are they yummy, but they help to bulk out your meal without bulking out your hips.
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Good choices for E meal proteins are ground poultry, 0% greek yogurt (plain), tuna, and egg whites.
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Pork? Absolutely.įor an E meal, though, you’ll want to restrict your protein to sources that are 96% fat-free and ensure that your protein portion does not exceed 4 ounces. Choose whatever protein strikes your fancy. So.Much.Protein.Įach of these fuels needs to be balanced by protein for satiety, and so that your body burns the fuel (see why it’s called that?). If you’re planning an S meal, then you can go nuts. Fruits are also considered an “E” meal food. If you’re planning an E meal, use rice, beans, and starchier vegetables (like sweet potatoes and corn) to make up the bulk of your meal. Look for fattier cuts of meat, and dress your vegetables in olive or grapeseed oil (or more butter). Fry your eggs in butter, bacon fat, or coconut oil. So if you’re going for an S meal, really go for it. When you’re meal planning, the fuel that you choose needs to be prominent on your plate. Now, this may sound odd, but according to the THM way of living, there are only 2 types of fuels: You just need to get used to looking at your food a bit differently. The Trim Healthy Mama Meal Plan Cheat Sheet When you break it down, the Trim Healthy way of life is very simple. Add to that the use of stevia and many people run in the other direction. But, when you’re just starting out, the “rules” can be daunting. It’s a total overhaul of your relationship with food…and I am loving it. Let’s get one thing straight: the Trim Healthy Mama meal plan is not a diet.