Do you know what a “macro cap” is?
A macro cap is a mini meal that you can dial up and down protein, fat and carbohydrate ingredients without compromising the dish.
You know when you’re just about 150-300 calories short of your goal and you’ve got a random number of PFCs to round out your day? The meal that you make to meet the last of your targets is a “macro cap”.
I bet you’re already doing this – but you didn’t have a name for it. Or maybe, you just needed some more ideas, so keep reading to get some more!
In these examples you’ll find mini meals that contain a combination of protein + fat + carbohydrate rich foods. and, depending on how much of each macro you need to round our your day, you can easily adjust the P, F, or C ingredient to fit.
For example: you’re short by protein and fat, but have a lot of catching up to do on carbohydrate targets. You might eat couple of hard boiled eggs (protein + fat) and pair with banana and honey (carb) to round out your day.
You might choose fat free cottage cheese + a couple of clementines if you only have a bit of protein and carbs till you hit your targets. alternatively, I love a peanut butter + rice cake combination when I need to play catch up on fats and carbs.
See how that works? It helps to start with a list of your favorite snacks – adjust the PFC parts to fit your needs.
p + f + C combinations
- nonfat greek yogurt + walnuts + dried fruit
- 4% cottage cheese + mandarin oranges
- protein powder + coconut cream + mixed berries
- liquid egg whites + hemp seeds + cereal
- deli ham + cheddar cheese + rice cake
- whole milk greek yogurt + powdered peanut butter + banana
- vanilla protein powder + whole milk + frozen mango
- high protein cereal + whole milk
- 2% cottage cheese + peanut butter + rice cake
- hard boiled whole eggs + apple slices
- protein pancake + almond butter + honey
dairy free combinations
- deli meat + smashed avocado + rice cake
- protein powder + soy milk + frozen mixed berries
- high protein cereal + pea milk
- cooked egg whites + avocado mayo + corn tortilla
- Dave’s Killer Bread + peanut butter + honey
vegetarian combinations
- hard boiled eggs + orange slices
- black beans + shredded cheese + tortilla chips
- protein powder + milk alternative + nut butter + banana
- Greek yogurt + shredded coconut
- peas + oil + chickpea pasta
- popcorn + butter + nutritional yeast
- dry roasted edamame + almonds + raisins
- liquid egg whites + chia seeds + cereal
