Macros, Food Lists
This is simply a list of foods which are good, healthy sources of each macro.
Carbohydrates - Your diet should be 50% Carbohydrates.
Fruit and Vegetables - half of your 50% Carbohydrates should be from fruit and vegetables.
All fruit and vegetables are good for you, just make sure you don't have too much sugar and keep it varied. Please note potatoes/ bananas are classed as starchy carbohydrates.
Starchy Carbohydrates, half of your 50% Carbohydrates should be starchy carbohydrates.
- Porridge oats
- Quinoa
- Bulger Wheat
- Potato
- Sweet potato
- Brown bread
- Wholegrain Pasta
- Wholegrain Rice
- Plain rice/ corn cake
- Cooked white or sweet potato
- Tortilla wrap/ Pitta bread
- Bananas
- Cooked beans (white, black, kidney, all in water)
- Lentils
- Whole wheat noodles
- Cous cous
Protein, 30% of your diet should be protein
- Chicken
- Turkey
- Lean pork loin
- Lean steak
- White fish
- Tuna (not in oil)
- Egg whites
- Fat free cottage cheese
- Fage/ Skyl plain 0% fat free greek yogurt
- Fat free plain Quark
- Tofu
Fat, 20% of your diet should be fat
- Nut butter
- Oil, Rapeseed oil being the healthiest
- Avocado
- Nuts
- Cheese
- Oily fish
Always pick the most nutritious but realistic option for you and your goal.
The balance of these foods is important so please consider macro tracking to ensure you are hitting your macros, you can find out how much food you need in the blog HERE.
If you are Vegetarian/ Vegan please read the article HERE on how to ensure you are getting your essential amino's by combining foods.