Eating counting Macros: What I eat in a day

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It’s a while since I started counting macros and I have received many questions from family and friends about this lifestyle.

One of the most common questions is how exactly a day-in-the life looks like. How do I actually translate macros into what I eat during the day?

A quickly recap about what a Macro Diet is.

I decided to start counting macros because I was tired of my gym coach diets. I wanted to learn about healthy eating without eating the same every single day. Having the control over my eating and accomplishing my fitness goals.

Counting Macros isn’t black or white; it’s not “clean eating” or “unclean eating”. Clean eating diets requires you only to eat foods on the healthy list which is hard for most people, including myself.

The idea behind counting macros is that there is no forbidden food, (you can have that donut if you want). But instead we are tracking our proteins, carbs and fats for each day until we reach our macronutrient goals for the day.

It would sound “counting macros” is tedious, and yes, it is at the beginning. But I can promise that with time and practice you get use to it. (I use MyFitnessPal for counting my macros)

Alright, so on to my “what I eat in a day”.

This particular day Im not carb cycling or in burning fat phase (talking about that in future posts).

Its a common maintenance day.

My goals are 120 g protein, 170 g carbohydrates, and 47g fat. Take in consideration that this macros are not right for you. You SHOULD calculate your own macro needs.

Meal 1.

40 g oats with plain water or unsweettened almond milk, 1 stevia packet, 50 g blueberries, 10 almonds, 1 hard boiled whole egg and 2 hard boiled whites.

22 g protein, 31 g carbs, 13 g fat.

Meal 2.

An apple of aprox. 180 g, a rice cake and 1 spoon of peanut butter.

10 g of protein, 33 g of carbohidrates and 9 grams of fat.


100 g of extra lean ground beef, 50 g tomato sauce, 60 g (dry) whole wheat pasta, and a large salad with lettuce, baby spinach, cucumber, and 50 g of cherry tomatoes with 2 teaspoons of olive oil.

36 g of protein, 54 g of carbs and 15 g of fat.

Meal 4.

30 g of hummus, 100 g celery, 100 g carrots.

5 g protein, 16 g carbs, 5 g fat.

Meal 5.

100 g chicken breast, 100 g broccoli and 40 g (dry) whole wheat rice.

27g protein, 38 g carbs, 9 g fat.

Im should add a protein shake that I drink after working out that contains 25 g protein and 1 g carbs.

In total, macros for all meals are:

171 carbs

50 fat

124 protein

To be honest, most of the times I don’t end up my day with my exact number of macros. I remember that when I was starting counting macros I had reached my carbs by my third meal.

For the ones that would like to start counting macros, be patient and learn by doing. Have a nice day!

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