Malia Frey, Macro Diet for Dummies author

These are the foods that I keep in my fridge to keep my diet healthy. What do you keep in yours? What am I missing?

If you're looking for grocery lists, pick up a copy of Macro Diet for Dummies. I've got lists of healthy carbs, protein, and fat that you can use to fill your fridge full of yummy, good-for-you foods!

Starting any new food plan can be tricky. Macro tracking is no different. There are 11 blunders that are really common when people start a macro diet. Here are three of the top mistakes:

1. Ignoring macros that you drink, like coffee drinks, sports beverages, and alcohol.
2. Leaning on less-healthy processed foods because they are easier to track (hello barcode!!)
3. Measuring or inputting incorrect portion sizes

Head to my blog to see the other 8 mistakes and tips to overcome them. https://buff.ly/433aPqa

I recommend counting total carbs rather than "net carbs." Net carbs is a term often used by food manufacturers and some others to indicate the number of total carbs minus sugar alcohols and fiber grams because they are not believed to contribute calories. But major nutrition organizations (like the Academy of Nutrition and Dietetics) don't use or recognize the term "net carbs." Studies have suggested that fiber CAN contribute calories in varying amounts depending on the type of fiber. So not counting those grams isn't really accurate and it could mess up your macro tracking plan.

Have a healthy, happy week!

Do you do meal prep on the weekends? I do!! At least I plan my meals for the week.

☀️ If you are trying to cut calories at breakfast but still need a hefty dose of protein 💪, I've got you covered. My favorite morning meal is:

✅ 1/3 cup scrambled egg whites topped
with salsa and sliced olives
✅ 1/3 cup steel-cut oats (precooked)
✅ 1 8oz raspberry banana protein
smoothie (1/2 banana, 1/4 cup berries,
1/2 scoop whey protein powder)

Total calories: 291 21g protein (33%), 4g fat (16%), 31g carbs (50%)

Looking for more calories? Add the egg yolks or increase portion sizes.

Check out Macro Diet for Dummies for more recipes, meal prep, and macro tracking tips.
https://www.coachmymacros.com/macro-diet-blog/easy-meal-prep-breakfast-under-300-calories

Who else is excited that it's Friday!!! If you don't feel like going to the gym this weekend, then don't go! Stay active outside or at home. There are so many ways to stay fit and healthy.

Looking for a 300-calorie lunch? This one is crunchy, creamy, and so good for you!

• Dill Pickle Chicken Salad in Lettuce Cups
• Roasted Yukon Potatoes
• Green Beans

Here's the recipe for the chicken salad:

•2 chicken breasts, cooked and shredded
•1 large deli dill pickle
•1/4 cup diced red onion
•3 tablespoons mayo
•3 tablespoons nonfat plain Greek yogurt
•1 teaspoon salt

Add everything into a bowl and toss until evenly coated. Salt and pepper to taste. YUM!!

The recipe makes about 8 servings. Per serving: 92 calories, 5g fat, 1g carbs, 10g protein.

For the rest of the meal, steam the green beans, then roast a couple of medium-sized Yukon potatoes cut into cubes to finish off the meal (pro-tip: microwave the potatoes in a ziploc bag with a bit of water to soften them up before popping them into a 400* oven for about 15mins).

Grab a copy of Macro Diet for Dummies for more recipes and healthy eating hacks.

How many carbs should you consume if you want to lose body fat? Get your personalized number and a list of the best choices.

Macros for a Low-Carb Diet — Coach My Macros Can you go low-carb while tracking your macros? What’s the right carbohydrate ratio on the macro diet? Get your numbers and consider pros and cons of a low-carb macro diet.

Today is the perfect day to prep meals for the week. Choose your recipes, grocery shop, cook foods and package them up so you can grab and go during the week. If you're new to meal prepping, target just one meal per day to prep in advance.

Need tips, guidance, or recipes? Pick up a copy of Macro Diet for Dummies.

In most respects, dairy milk wins as the healthier option. It is higher in protein and has far fewer additives. If getting more calcium is your goal, fortified almond milk may be your best bet. Just be sure to shake the container before pouring because calcium carbonate sinks to the bottom of the carton.

Want more tips like this? Pick up a copy of Macro Diet for Dummies. Link in bio.

It's the weekend!!! Yahoo 😍 Take some time to care for yourself. Consider planning some healthy meals for next week. Need ideas? Grab a copy of Macro Diet for Dummies to get recipes, meal plans, and a step-by-step guide to get your macro tracking program on track.

More protein? Yes, please! But what if you are tired of chugging protein shakes? No worries. I'll show you how to add it to coffee and make protein-boosting dips, snacks, and even desserts.

7 Ways to Get More Protein in Your Diet — Coach My Macros Get enough protein each day by adding it to every meal and snack, including dessert. Get tips and recipes.

There are so many benefits to making sure you consume enough protein, but now we know that healthier aging can be added to the list. Increase your intake now to cruise into midlife with more energy, stamina, and strength. Set up your macro diet with help from Macro Diet for Dummies (link in bio) to make sure you are getting enough.

Hey Friends! If you bought a copy of my book, would you write me a review on Amazon?

It's been a #1 ranked new release for food tracking books. Yay! But any extra TLC that you can provide is much appreciated.

Thank you!!!!!

Macro Diet For Dummies Macro Diet For Dummies

Happy Monday!!!!!

Don't get me wrong. Goals are SO important, especially when you take the time to tailor SMART goals. But words are just words. There has to be commitment behind them. That's why it is so important that you set small goals and work your way up to bigger accomplishments. Make those small goals stepping stones to success.

Several studies, including a 2020 study published in Nutrients, have shown that consuming a diet that is balanced in macronutrients reduces your risk of many diseases, including cardiovascular disease and cancer. Now is the time to start!

Eat the foods you love, but boost your health at the same time. Macro Diet for Dummies shows you how.

In small amounts, the nutrition information is very similar for all three types of chocolate, but dark chocolate with 70-85% cocoa solids will provide the most protein.
Here’s how they rank per ounce:
• Dark chocolate: 170 calories, 12g fat, 13g carbs, 2.2g protein
• Milk chocolate: 150 calories, 9g fat, 17g carbs, 2g protein
• White chocolate: 150 calories, 9g fat, 8g carbs, 1.6g protein
But remember, the whole point of a macro diet is to eat a balanced diet that you ENJOY so grab the chocolate that you like the best. If protein is important to you, combine your chocolate with a handful of nuts.
Want more macro tracking tips? Need recipes, kitchen hacks, or meal prep guidance? Grab a copy of Macro Diet for Dummies at Amazon or your local bookstore.

Rough Monday morning? It was a late night last night for many, so cut yourself a little slack today.

What are your weekend plans???

What will you eat while watching the Super Bowl? Make any of these yummy treats and the crowd at your house will thank you. Super easy snacks to prepare and they are sure to satisfy both sweet and savory cravings.
https://www.coachmymacros.com/macro-diet-blog/5-simple-healthy-super-bowl-snacks-with-recipes

Best day of the week!!! Whats on your agenda this weekend?

Do you look forward to workouts and healthy meals? If not, what can you do to make your wellness plan more enticing? Engage with a friend who has similar goals. Set up a reward system to celebrate your efforts. You might even plan a special event after you've stayed consistent for a couple of months. Make it fun!! Your plan is more likely to last and be effective.
Want more tips? Visit coachmymacros.com

Happy hump day!! You can still make this week matter! Doing something amazing for your body today. No need to wait for a Monday to begin a new plan. Start today. You'll be thankful for your efforts in a week.

Take control of your health with simple breathing exercises. Try box breathing. Breathe in for a count of four. Hold for a count of four then exhale for a count of four and wait four counts before you begin again. It works!

Tracking macros for weight loss is so much healthier than following a restrictive diet because the whole premise of the eating plan is to provide balanced nutrition.

How to track macros for weight loss — Coach My Macros Thinking about tracking macros to lose weight? Find out how to calculate macros for weight loss and the best ways to track macros during the weight loss journey.

These are the lyrics to one of my favorite Alicia Keys' songs. It's a great reminder that how you react to a setback often determines whether you succumb to it or move past it. Most setbacks are surmountable, even though it may not seem that way at the time.

Oh, if only it was that simple!! But eating better (whatever that means for you) can help you to feel healthier and happier, and maybe that can lead to a more inspired way of living for you and the people in your life.

When tracking macros, usually, weighing food raw is the most accurate. Many foods lose moisture (especially protein foods) when they are cooked, so they can be up to 25% lighter after cooking.

The only exception is if you are using a barcode scanner to track macros and the nutrition label indicates that the serving size is for the food “as prepared” or “cooked.”

But don’t panic if you have been weighing your foods cooked! Remember, no one’s macro plan is perfect. Getting as close to your target as you can with consistency is most important!!

There is no better feeling than going to bed at the end of a long day feeling proud of your accomplishments. To make sure you go to bed with satisfaction, set small goals for yourself each day. Or set weekly goals for yourself to move forward in your path to success.