Low Calorie Macros Food Lists (and a 139 g protein day)
Weight loss journal for Bikini prep 2023.
The time has come for me to more accurately hit the upper level of my calorie and macro counts for the last 6 weeks of this current diet. I’m more committed to making my food intake hit maximums in my carbs and proteins in order to meet my fitness goals (The June 3 bikini show!).
For me, that is still going to be a 40/20/20 split as I explained here. This will come from low calorie, high nutrient foods. 1300 calories, 130 grams of protein ,100 grams of carbs, and 40 grams of fat! I need to do this to make sure I’m maximizing fat loss and minimizing muscle loss!
If you asked me whether I think counting calories or counting macros is more important for losing weight, I would 1000% say it’s calories. No matter what kind of macro split you have, you can reach your weight loss goals through a calorie deficit. And if you aren’t losing weight, read my post here on “I’m in a calorie deficit and not losing weight!)
However, it’s a different story when the discussion turns to, what is the easiest way to stick to your calorie deficit. And that answer for me is with the right macro diet.
The different types of macronutrients are fat, carbohydrates, and protein. After 4 decades of not being able to stick with a diet I found that I was much better able to not overeat at the end of the day when I started eating more of a high protein diet, and putting boundaries around my carb intake. Even though I was always eating a healthy diet that included plenty of whole foods, healthy carbs were too easy for me to overeat!
So, I thought it would be a good idea to share my list of foods for each macronutrient, that are still low in calories to stick to a IIFYM diet (if it fits your macros). The benefit of the foods in this list is that they are majority of the single macro food, rather than combination foods- meaning it’s a food that includes multiple macro nutrients like beans.
Lean Protein (1 serving size approx. 20 g protein)
SO important for building muscle. Get my comprehensive high protein food list here
- Egg whites
- chicken breast
- tuna
- Nonfat plain Greek yogurt
- protein powder
- protein bars
- turkey bacon
- chicken thighs
Healthy Carb (one serving approx 20 g carbs)
Choose whole grains and complex carbs
- Rice
- oatmeal
- sweet potatoes
- vegetables
- fruit
- Squash
- rice cakes
Healthy Fats (one serving approx 14 gram of fat)
- Avocado
- Shredded coconut
- coconut oil
- olive oil
- Nuts
- seeds
- Peanut butter
Sticking with your macro goals:
Meal planning, keeping an accurate food journal, and pre-tracking your meals is a great strategy to have your calorie count and your macro goals line up.
And as far as meal prep goes, when I prep my proteins, everything else is easy. See my protein prep here.
Also, before you head to the grocery store, check out my macro-friendly grocery list here!
Now, onto my recent macro friendly meals!
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𝟏𝟑𝟗 𝐠 𝐩𝐫𝐨𝐭𝐞𝐢𝐧, 𝟏𝟏𝟐 𝐠 𝐜𝐚𝐫𝐛𝐬, 𝟐𝟓 𝐠 𝐟𝐚𝐭
𝟏𝟐𝟐𝟎 𝐜𝐚𝐥𝐨𝐫𝐢𝐞𝐬
- 𝐁𝐑𝐄𝐀𝐊𝐅𝐀𝐒𝐓: 1 cup egg whites, 30 g avocado, 1/4 cup fat free cheddar cheese, 1/2 cup oatmeal and 5 white chocolate chips and 3 strawberries.
- 𝐋𝐔𝐍𝐂𝐇: 5 ounces chicken breast, 2 tablespoon Bolthouse ranch dressing, carrots, and a cucumber.
- 𝐒𝐍𝐀𝐂𝐊: Protein ice cream! 1 frozen banana and 1 scoop protein powder. Blended until smooth- in a food processor! I Really don’t think you need a ninja if you have a food processor. The ice cream is as smooth as real ice cream!
Oh. And I topped this with skinny mixes Caramel sauce! - 𝐃𝐈𝐍𝐍𝐄𝐑: Zucchini, cherry tomatoes, mushrooms, Costco Rotisserie chicken, and an orange!
