Measure it Out

Even if you are someone who likes numbers, it can still be a little overwhelming to figure out your balance.  The following measures will get you approximately 30g of each macronutrient. This is not an all-inclusive list but can be a handy tool when trying to plan your meals using numbers.

 

We will continue to update the list so check back for more information!

30g Protein

  • 4 oz skinless chicken breast
  • 1.5 cups plain nonfat Greek yogurt
  • 1.25 cups (approx 8) egg whites
  • 5-6 whole eggs
  • 5 oz salmon
  • 5 oz tuna
  • 5 oz shrimp 
  • 5 oz pork loin
  • 6 oz lean ground turkey
  • 5 oz lean ground beef
  • 5 oz ground chicken
  • 5 oz lean sirloin
  • 1.5 cups cooked lentils
  • 7 oz chia seeds
  • 1.5 cups of tofu

30g Carbohydrates

  • 1 large banana
  • 1 large apple
  • 2 cups berries
  • 1/4 cup chickpeas
  • 1.5 cups cooked butternut squash
  • 3/4 cup cooked quinoa
  • 3/4 cup cooked brown rice
  • 1 medium potato
  • 1 medium sweet potato
  • 2 slices whole grain bread
  • 2.5 oz chia seeds

30g Fats

  • 1 tablespoon olive oil
  • 2.5 tablespoons butter
  • 2 tablespoons nut butter
  • 2 tablespoons mayonnaise
  • 1/2 medium avocado
  • 1/4 cup nuts
  • 1/4 cup unsweetened coconut
  • 1.5 oz cheese
  • 3.5 oz chia seeds
  • 8 oz salmon
  • 6 whole eggs
  • 1.5 cups of tofu