As you guys know, I am a lazy cook. I go out of my way to not cut, peel, or shred anything. I have more important things to do. Like you know, kitchen dance parties with a bulldog. Priorities.
But I am also following a Macros eating regiment. It’s not a diet. Trust me. When you have to eat 210g of carbs a day, it’s not a diet. It’s a way of life. You are ALWAYS eating. ALWAYS. It’s very rare that I find myself without some food in front of me. Like as I type this, a Greek yogurt is hunting me. And I am ignoring it because I can’t bring myself to eat anything else. But in order to meet my macros, I must. I know, I am whining about eating. How dare I?! #firstworldprobems.
I am not an expert, nor can you do macros without guidance. I am working with my friend and coach Marissa. Which I loving call Yoda. Go follow her on the gram. She is amazing and not one of those IG “fitness models”. She has the certifications and experience. Marissa has also competed on stage and has the awards to prove it. On top of that she is a teacher, and currently a grad student in Physical Education. And so much more! (I swear this is not an infomercial)
So no, she’s not someone I “follow” on social media. I personally know her. I honestly don’t know how people just randomly follow someone and send them money for a “diet” plan. I couldn’t trust anyone else with my healthy eating but Marissa. Asides her certifications, she’s had dealt with eating/weigh issues herself. And because I know her background first hand, I put all my trust in her.
Always work with a coach and/or trainer you know and trust. And has the certifications and experience to back up their advice. You wouldn’t go to a cardiologist that went to online school. The same goes with the people helping you with your health.
So what are Macros? “Macronutrients are what make up the caloric content of a food,” says McMahon. Sometimes referred to as “macros,” the three categories of macronutrients are carbohydrates, fat, and protein. The caloric combination of the macros is where that mysterious total number of calories comes from. –source
Basically you track the amount of carbohydrates, fat, and protein you eat a day. It’s really hard to ignore that calorie count. It honestly freaks you out when you see the amount of calories you eat a day. And it takes a while for you to ignore that pesky number.
Right now I am working on eating per day:
- Carbohydrates: 210g (222g)
- Fat: 52g (55g)
- Protein: 139g (150g)
The number inside parenthesis is my levels on my high day which is normally on Friday. These won’t always be my levels; they will change. I am dreading the day when Yoda makes me cut! Also, keep in mind, these numbers are specific to me and my needs. So please consult a macro certified specialist before starting.
It’s been a serious learning experience. Even for someone like me that’s already lost 100lbs. I’ve learned so much, and still learning. Looking at labels, its like a horror movie. It’s not unusual for me to say out loud in the middle of Trader Joe’s, “OMG that is offensive!”. My most embarrassing moment was when I said, “I am not putting that in my mouth” and there was a good looking guy standing next to me… yeah. Welcome to my world!
Any who, because I know I am not the only that struggles with getting their macros level to align. I want to share some of my super lazy. Super easy recipes I’ve put together, in hopes that it helps you in any way.
UBER LAZY SALMON BURGER
- 1 Trader Joe’s Salmon Burger: 110 Cal/ 3g Carbs/3.5g Fat/15g Protein
- 1 Tbsp of Daisy Sour Cream: 30 Cal/.5g Carbs/2.5g Fat/.5g Protein
- 1 Hamburger Roll: 120 Cal/23g Carbs/1.5g Fat/4g Protein
- 4 Horseradish Pickle Chips: 15 Cal/3g Carbs/0g Fat/0g Protein
- 10g of Mixed Greens: 2 Cal/.2g Carbs/0g Fat/0g Protein
- TOTAL: 277 Cal/29.7g Carbs/7.5g Fat/19.5g Protein
Notice I didn’t use tartar sauce. Why? Because when I looked at the label, a single tablespoon was 14g of fat. Beyond offensive! Instead my friend Rebecca suggested sour cream and the pickle chips. And it was perfect. The tartar sauce was not missed.
I WOKE UP LIKE THIS CHICKEN BURRITO BOWL
This recipe is so lazy, all I did was weigh and put it all in the container. Most of the items I found in the frozen section of Trader Joe’s. Even the chicken. It comes with sauce but I toss it out. I only use the chicken when I am tired and don’t want to bake anything. Like today I worked, and I am writing this on Sunday. So I went out of my way to not make a single thing.
- 100g Trader Joe’s BBQ Teriyaki Chicken: 88 Cal/6.5g Carbs/2.1g Fat/10.6g Protein
- 1 Cup Trader Joe’s Organic Jasmine Rice: 210 Cal/46g Carbs/0g Fat/4g Protein
- 90g Trader Joe’s Organic Super Sweet Cut Corn: 40 Cal/9.5g Carbs/.3g Fat/1.5g Protein
- 86g Grape Tomatoes: 30 Cal/6.1g Carbs/0g Fat/1g Protein
- 23g Spring Mix: 5 Cal/.5g Carbs/0g Fat/0g Protein
- 42g Trader Joe’s Fat Free Refried Beans: 39 Cal/7.1g Carbs/0g Fat/2.3g Protein
- 39g Trader Joe’s Reduced Guilt Chunky Guacamole: 39 Cal/2.6g Carbs/2.6g Fat/1.3g Protein
- TOTAL: 451 Cal/78.2g Carbs/4.9g Fat/20.7g Protein
Ok this one is high in carb but that’s because right now, I am on working on all the carbs. You could always remove the Jasmine Rice and it’ll cut 46g of carbs. Even sub it for Cauliflower or Brown Rice. I actually replicated this recipe but with whole wheat wrap. It SO good! The good thing we have choices. Your kitchen is your macro experiment.
I CAN’T EVEN PROTEIN BOX
I’m not a huge fan of Starbucks coffee, except their blonde and nitro brews (So good!). But I do love their protein boxes. HOWEVER, they are like $7,000 USD, and have an insane amount of fat. So I decided to make my own.
- 1 Weight Watchers Reduced Fat Colby & Monterey Jack Chees Stick: 70 Cal/0g Carbs/4.5g Fat/7g Protein
- 1 Egg White Bake Cup: 33 Cal/1.5g Carbs/0g Fat/6.2g Protein
- 4 Trader Joe’s Multigrain Crackers: 140 Cal/18g Carbs/6g Fat/3g Protein
- 30g Black Bear Turkey Breast: 26 Cal/.5g Carbs/.5g Fat/5.8g Protein
- 130g Trader Joe’s Oraganic D’anjou Pear: 78 Cal/20.4g Carbs/0g Fat/.8g Protein
- TOTAL: 347 Cal/40.4g Carbs/11g Fat/ 22.8 Protein
Again, all the carbs. But you could always remove the crackers or substitute them. And the cheese could be a Laughing Cow Wedge instead. It’s simple things you could do to work around your macros.
I realize not everyone lives near a Trader Joe’s. This is why I gave you the break down of each ingredient so if you’ll like to dupe the recipe, you could find similar products.
If you have any recipes without quinoa, kale, mushrooms, broccoli, cucumbers, and celery send them my way! That’s my list of foods that will not go in my mouth or near my food. Nothing against this but, I just hate them hahahahahahahaha!
If you make any of these “recipes” let me know! I’ll love to see your lazy cooking!