Some of us are still not sure about how to plan their meal with the calculated macro ratio. Let’s take Angela Wong’s personal macro as an example for discussion.
Her daily macronutrients ratio intake is 40g carb, 52g protein and 139g fat.
Eating a low carb high fat lifestyle it has to be delicious and sustainable, so let's keep it simple. Learn to use your visual estimation.
Begin your meal with the protein choice and amount, pair with a serving of vegetable of your choice, and then decide which type of oil you want to cook with the food or drizzle on the food.
Protein: I use the rule of 7. The average of all different kind of meat or seafood 1 ounce (28g weight) 7g protein. One egg 7g protein.
Angela’s protein intake guide is 52g (7 oz/208g weight) protein, that is about 2 and a half palm size amount, divide into 3 meals.
One egg has 7g protein, 5g fat, 0.5g carb X 2 eggs
3 ounces (84g) slightly fatty pork has 21g protein, 16g fat
3 ounces (84g) salmon has 21g protein, 10g fat
Fat: I use the rule of 13. The range for all different kind of oil/butter is around 11-14g fat per tablespoon.
Carb: I use the rule to eat mostly leafy vegetable.
Lettuce 100g = 3g carb
Spinach 100g = 4g carb
Cauliflower 100g = 5g carb
Breakfast - 2 eggs cooked in 1 tablespoon of oil with lettuce drizzle with 2 tablespoons olive oil, a squeeze of lemon juice, salt and pepper.
Lunch - 3 ounces (85g) of pork cooked in 1 tablespoons of oil, with 100g spinach cooked with 1 tablespoon oil.
Dinner - 3 ounces (85g) of salmon cooked in 1 tablespoons of oil, with 100g cauliflower cooked with 1 tablespoon oil.
12g total carb, 56g protein, 130g fat
It is OK to eat less carb. The garlic and onion added in the vegetable during cooking will add on to the carb.
It is OK to eat a little more protein if you just started, and not a diabetic.
If you didn’t eat up to 139g fat is fine too. But if you are not eating enough fat you could get hungry soon. Do not need to overeat fat either.
Each meal she just need to eat about one palm size of protein, cook the food with 1-2 tablespoons of oil, eating mainly leafy vegetable. Add more salt to your food, and drink water added with lemon.
So, once you figure this out and learn how to estimate portion intake, everything gets easy.
Her daily macronutrients ratio intake is 40g carb, 52g protein and 139g fat.
Eating a low carb high fat lifestyle it has to be delicious and sustainable, so let's keep it simple. Learn to use your visual estimation.
Begin your meal with the protein choice and amount, pair with a serving of vegetable of your choice, and then decide which type of oil you want to cook with the food or drizzle on the food.
Protein: I use the rule of 7. The average of all different kind of meat or seafood 1 ounce (28g weight) 7g protein. One egg 7g protein.
Angela’s protein intake guide is 52g (7 oz/208g weight) protein, that is about 2 and a half palm size amount, divide into 3 meals.
One egg has 7g protein, 5g fat, 0.5g carb X 2 eggs
3 ounces (84g) slightly fatty pork has 21g protein, 16g fat
3 ounces (84g) salmon has 21g protein, 10g fat
Fat: I use the rule of 13. The range for all different kind of oil/butter is around 11-14g fat per tablespoon.
Carb: I use the rule to eat mostly leafy vegetable.
Lettuce 100g = 3g carb
Spinach 100g = 4g carb
Cauliflower 100g = 5g carb
Summary of Angela’s meal of the day:
Breakfast - 2 eggs cooked in 1 tablespoon of oil with lettuce drizzle with 2 tablespoons olive oil, a squeeze of lemon juice, salt and pepper.
Lunch - 3 ounces (85g) of pork cooked in 1 tablespoons of oil, with 100g spinach cooked with 1 tablespoon oil.
Dinner - 3 ounces (85g) of salmon cooked in 1 tablespoons of oil, with 100g cauliflower cooked with 1 tablespoon oil.
Total macronutrient for the day:
12g total carb, 56g protein, 130g fat
It is OK to eat less carb. The garlic and onion added in the vegetable during cooking will add on to the carb.
It is OK to eat a little more protein if you just started, and not a diabetic.
If you didn’t eat up to 139g fat is fine too. But if you are not eating enough fat you could get hungry soon. Do not need to overeat fat either.
Summary for Angela to visual estimate her meal:
Each meal she just need to eat about one palm size of protein, cook the food with 1-2 tablespoons of oil, eating mainly leafy vegetable. Add more salt to your food, and drink water added with lemon.
So, once you figure this out and learn how to estimate portion intake, everything gets easy.
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