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Starting from Scratch

MistrJay

MistrJay

Member
I need some help from more knowledge people with finding good, Whole Foods that I can make that will help me to hit my macros.

I know about a few, but it feels like whatever I make isn’t filling enough.

Basics I know about:
-Chicken Breast
-Sweet Potato
-Brown Rice
-Quinoa
-Eggs
-Greek Yogurt

Stuff I eat now:

-1 pound of chicken mixed with 3 Tbsp of PB, 1/4c of salsa and 1 cup of green beans served over 1 1/2c of white rice.

-3 eggs mixed with 1/4cup of mild cheddar and sprinkled with chives.
 
Protein -
93/7 Turkey
95/5 or 90/10 Beef
Chicken Thighs
Greek Yogurt
Cottage Cheese
Whey Protein

Carbs
White Rice
Jasmine Rice
Honey
Bagel's
Banana's
English Muffins
Low Fat Cereals
White Potato
Blueberries
Strawberries

Fats:
avacado
MCT's
Coconut Oil
WHOLE eggs
Whole Milk
Nut Butters
Extra virgin olive oil
 
The Solution said:
Protein -
93/7 Turkey
95/5 or 90/10 Beef
Chicken Thighs
Greek Yogurt
Cottage Cheese
Whey Protein

Carbs
White Rice
Jasmine Rice
Honey
Bagel's
Banana's
English Muffins
Low Fat Cereals
White Potato
Blueberries
Strawberries

Fats:
avacado
MCT's
Coconut Oil
WHOLE eggs
Whole Milk
Nut Butters
Extra virgin olive oil
Click to expand...

Thank you so much for the starting ground.
 
The Solution said:
Protein -
93/7 Turkey
95/5 or 90/10 Beef
Chicken Thighs
Greek Yogurt
Cottage Cheese
Whey Protein

Carbs
White Rice
Jasmine Rice
Honey
Bagel's
Banana's
English Muffins
Low Fat Cereals
White Potato
Blueberries
Strawberries

Fats:
avacado
MCT's
Coconut Oil
WHOLE eggs
Whole Milk
Nut Butters
Extra virgin olive oil
Click to expand...
COPY N PASTE to my clipboard now THANKS again
 
The Solution said:
Protein -
93/7 Turkey
95/5 or 90/10 Beef
Chicken Thighs
Greek Yogurt
Cottage Cheese
Whey Protein

Carbs
White Rice
Jasmine Rice
Honey
Bagel's
Banana's
English Muffins
Low Fat Cereals
White Potato
Blueberries
Strawberries

Fats:
avacado
MCT's
Coconut Oil
WHOLE eggs
Whole Milk
Nut Butters
Extra virgin olive oil
Click to expand...

Solid list. For fruits and veggies, get what you like, but make sure it is in season. For example, asparagus is in season now so it is cheap, strawberries are not, so they are more expensive. I would also add nuts for fats, string cheese for fat and protein, Fish for protein and fat (depending on the type) and sugar free/fat free pudding mix to put into plain greek yogurt. Lastly, spices, spices, and more spices.
 
AntM1564 said:
Solid list. For fruits and veggies, get what you like, but make sure it is in season. For example, asparagus is in season now so it is cheap, strawberries are not, so they are more expensive. I would also add nuts for fats, string cheese for fat and protein, Fish for protein and fat (depending on the type) and sugar free/fat free pudding mix to put into plain greek yogurt. Lastly, spices, spices, and more spices.
Click to expand...

Haha do you have a list of spices you classify as a must have?
 
MistrJay said:
Haha do you have a list of spices you classify as a must have?
Click to expand...

If you use spice mixes check there isn’t sugar added.....but my personal favourites are smoked paprika, garlic, cumin, ground coriander, nutmeg, al dried herbs, salt, smoked salt, pepper and dried chilli flakes.

Definitely add fish into your list, both oily (salmon etc) and white.
 
Whisky said:
If you use spice mixes check there isn’t sugar added.....but my personal favourites are smoked paprika, garlic, cumin, ground coriander, nutmeg, al dried herbs, salt, smoked salt, pepper and dried chilli flakes.

Definitely add fish into your list, both oily (salmon etc) and white.
Click to expand...

Yeah I plan on doing some tilapia, chicken and eggs with nut butters for proteins.
 
The Solution said:
Protein -
93/7 Turkey
95/5 or 90/10 Beef
Chicken Thighs
Greek Yogurt
Cottage Cheese
Whey Protein

Carbs
White Rice
Jasmine Rice
Honey
Bagel's
Banana's
English Muffins
Low Fat Cereals
White Potato
Blueberries
Strawberries

Fats:
avacado
MCT's
Coconut Oil
WHOLE eggs
Whole Milk
Nut Butters
Extra virgin olive oil
Click to expand...


Asking your opinion on what I should do.

My macros for the meals I have planned are:

Kcal:2811
Fats:94
Carbs:245
Protein:280

My goal macros are:

Kcal:2935
Fats:108
Carbs:273
Protein:218


Should I drop some protein in order to up my fats and carbs?
 
MistrJay said:
Asking your opinion on what I should do.

My macros for the meals I have planned are:

Kcal:2811
Fats:94
Carbs:245
Protein:280

My goal macros are:

Kcal:2935
Fats:108
Carbs:273
Protein:218


Should I drop some protein in order to up my fats and carbs?
Click to expand...

^^^ yes
I would do around 65-70g Fats, 370g Carbs 220g Protein
 
The Solution said:
^^^ yes
I would do around 65-70g Fats, 370g Carbs 220g Protein
Click to expand...

Sorry I should’ve mentioned before I’m trying to lose some body fat so I can start building more muscle. Does that change anything?
 
I’m a big fan of mixing some spicy Hamburg or turkey burger with sweet potato

I do whatever amount of beef 93/7 (over a pound at least) with 1 can of Ro-Tel tomatoes stuff and a pack of taco mix

Amazing
 
Also a fan of
Rice
Shredded/pulled chicken
Chicken broth
Spice it up
 
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