A GETTING STARTED GUIDE TO TRACKING MACROS
If you’re new to tracking your macros, you may be feeling a bit overwhelmed. It seems complicated at first - the weighing, the logging, the uncertainty surrounding what to eat. I’m here to promise you that it gets easier! And while you technically don’t need anything new to start tracking your macros (beyond a food scale, your phone, and your food), I’ve rounded up some tips, tricks, and items that I’ve found to be the most helpful - both when brand new at tracking macros and when you’ve been at it for years.
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IN THE KITCHEN
1 — FOOD SCALE
This little scale is my MVP. It has lasted longer than any expensive scale I have ever purchased and only requires AAA batteries every year or so.
2 — MEAL PREP CONTAINERS
If you meal prep, these can be a total lifesaver. I prefer using glass containers, but these provide a bit more space for packing your food and help save space in your kitchen cabinet at the same time.
3 — CROCKPOT
Another great option for meal prepping and making batch recipes. Throw a roast or some chicken first thing in the morning and then you’ll have a protein option for the whole week. We love to start the week by making some crockpot shredded chicken to use in meals across the week. An Instant Pot works well too!
4 — CAST IRON SKILLET
The Lodge cast iron skillet is probably our favorite item over here in the Lyman Kitchen. We use it for absolutely everything - from sauteeing on the stovetop to roasting veggies and meat or baking bread in the oven. Upkeep is easy and it adds extra flavor to any meal.
5 — AIR FRYER
Fine, it’s not a “must have,” but I’m not being dramatic when I say I wouldn’t want to live without my air fryer. It’s such a great way to make meals more fun and, though it does take up some space in the kitchen, it also saves time when frying veggies, reheating meat, or crisping up frozen foods without the hassle of preheating the oven (and also without the high fat content of traditional fried foods.) I purchased mine for $55 from Costco.
SPECIAL MENTION TO
SPIRALIZER || You can stick with a basic manual spiralizer or, if you want to get fancy, you can go with a heavy duty version like this one. I love to use my spiralizer for zucchini, beet, and squash noodles to mix with pasta for more volume in my dinners, or to add to salads.
A GOOD CHEF’S KNIFE || A good set of knives can be a game-changer when it comes to preparing meals, especially if you are chopping a lot of potatoes and vegetables each week. Well worth the investment to save you time in the kitchen!
MACRO FRIENDLY FOODS
COACH KATE || I have been tracking my macros for a LONG time and rely heavily on some of these macro-friendly finds. You can check out some of my favorites here and here.
COACH DIANA || I try to keep all of my meals centered around minimally processed whole foods. When I need to make my macros last, here are some of my go tos!
COACH WHITNEY || You’d be surprised how many normal grocery store items are actually pretty macro-friendly. Check out of a few of my favorites here - no online orders or specialty stores required!
If you’re looking to make some of your own macro-friendly foods at home, here are 5 easy ways to make a recipe more macro-friendly, whether you’re baking a traditional dessert or just cooking a typical family dinner.
TRACKING TIPS
We put out a lot of helpful tracking tips on the blog each week, but it’s easy for it all to get lost in the sea of information. We’re rounding up some of our favorites that you may find helpful as you get started on your tracking journey.
HOW TO SET YOURSELF UP FOR SUCCESSFUL TRACKING || This post goes through our top tips, including my number one suggestion to anyone tracking their macros (whether they’re new to the process or an OG): PRE-LOGGING
BALANCING NUTRITION GOALS AND A SOCIAL LIFE || Some frequently asked questions about how to make tracking macros fit with your social life answered so you can feel more confident in having the best of both worlds.
PLANNING A MEAL OUT || While this post is geared towards navigating the holidays, the information is applicable any time you need to plan a meal out. You can read helpful tips on how to structure your day around a meal out, how to create rules you can stick to, and how to avoid trigger foods that can derail you..
TRACKING ALCOHOL || Tracking alcohol can be tricky. Here is a little more guidance on how to accurately track alcohol as well as a quick reference guide of macros for typical drinks.
Trying to tackle your macros on your own but feeling like you’re spinning in circles? Learn more about how guidance and support from a coach can help you meet your aesthetic, performance, and health goals.