Simple Macro Framework for Beginners

Don’t count calories (at least not obsessively). Instead, use this simple rule:​

Every main meal = 1 protein source + 1 carb source + 1-2 colors (vegetables/fruit) + a small amount of fat

Example meals:

• Breakfast: Oats (carb) + Greek yogurt or eggs (protein) + berries (fruit) + almonds (fat)

• Lunch: Grilled chicken (protein) + brown rice (carb) + roasted broccoli & carrots (veggies) + olive oil drizzle (fat)

• Dinner: Salmon (protein + fat) + sweet potato (carb) + large salad with spinach & tomato (veggies) + avocado (extra fat)

• Snack: Banana (carb) + almond butter (protein + fat)​​

That’s it. You don’t need spreadsheets. Just plate balance.