Finding the right balance of macros to fill in your targets can be tricky at times! We can help you with the game of “macros Tetris” predicament you may find yourself in some days…read on!

How do you fill in the macro gaps that may exist in your day? We’ve got the answers!

We’ve pooled some of our favorite options to help fill in the two remaining macro categories when you’ve reached your goal in the other. Be sure to bookmark this page so you can refer back to it when you need some inspiration!

Out of Carbs

Out of CARBS, but still need PROTEIN & FATS?

Think skin-on for chicken and turkey and stay away from breaded proteins (like fried chicken). Some of the suggestions we list below will have small amounts of carbs. It can be tricky to consume a lot of fat without some carbs attached - but we haven’t heard anyone complain about being a little over the daily goal for that macro! 

• Fish (tuna, tilapia, cod, salmon, etc.)

• Beef (jerky, ground, steak, & fattier cuts)

• Pork (any cut - plus sausage and bacon)

• Chicken, skin on

• Turkey, skin on

• Lamb

• Eggs

• Avocado

• Seeds (pumpkin, sunflower, chia, hemp, flax)

• Coconut (shredded, flaked)

• Nuts (almonds, walnuts, pecans, macadamia, pistachio, peanuts, cashews - all contain carbs)

• Nut butters (contains carbs)

• Oil (olive, coconut, avocado)

• Salad dressings (most)

• Mayo (watch for added carbs)

Out of Fat

OUT of FATS, but left with CARBS & PROTEIN?

Here are some quick ideas to help you hit those macro numbers. Some of these require a little fat - check the nutrition label or log it into MyFitnessPal before you decide to eat it so that you know how it will help you reach your goals.

• Fruit

• Veggies with hummus

• Oatmeal topped with fruit

• Rice

• Sorbet

• Egg whites/ egg substitutes

• Extra-lean meat cuts

• Salsa

• Broth or vegetable soups

• Protein shakes

Out of Protein

OUT of PROTEIN, but still have FATS & CARBS?

You’re probably thinking, “This isn’t possible!” When you’re starting out, that’s a pretty common thought. But believe us, it does happen occasionally! Who wouldn’t love to eat more fats and carbs throughout the day?? Time to get out your macro wallet and cash in on the good stuff! 

• Nuts

• Nut butters

• Bacon

• Fruit 

• Avocado

• Coconut or almond milk yogurt

• Potatoes

• Granola

• Donuts (we couldn’t help but include our favorite leg day treat! 🍩)

What are some of your favorite ways to fill in macro gaps? Share in the comments below!

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