CarbohydrateĬarbohydrates, or carbs, are made up of sugar, starch, and fiber. Learn more about nutritious high-fat foods. These are healthy fats, and diets that contain a good amount of these fats have associations with many health benefits. Nuts, seeds, avocados, and oily fish contain these fats. Unsaturated fat, such as monounsaturated and polyunsaturated fat, is liquid at room temperature. The American Heart Association (AHA) recommends no more than per day. Saturated fat, which is solid at room temperature, should be consumed in moderation by most people. Some fats may be a better choice than others. Although the diet industry has historically vilified fat, it is essential for a healthy body. According to the DGA, adults should get 20-35% of their daily calories from fat. It also protects the nerves, regulates hormones, aids in nutrient absorption, and maintains body temperature.Įxamples of high fat foods include butter, oil, avocado, nuts, fatty fish, and meat. Fatįat helps a person’s body store energy. Learn more about nutritious, high-protein foods. It changes depending on a person’s age, body composition goals, muscle mass, and more.

The Dietary Guidelines for Americans (DGA) recommends adults get 10-35% of their daily calories from protein. There are approximately 4 calories in 1 g of protein. The body needs proteins for the building and repair of tissues, cellular communication, enzymatic reactions, immune function, and more.Įxamples of foods rich in protein include meat, fish, eggs, beans, tofu, and nuts. This article will refer to kilocalories (kcal) as simply calories. Protein, fat, and carbohydrates each contain a different amount of energy per gram (g).

Different foods contain different amounts of these macronutrients. The three macronutrients –– protein, fat, and carbohydrate –– make up the foods people eat. Macros, or macronutrients, provide the body with energy. Step 5: Pour this evenly over the stir fry and allow the sauce to thicken.Share on Pinterest Ezequiel Giménez/Stocksy Step 4: In a small bowl, whisk together the garlic, honey, garlic powder, chili flakes, and vegetable stock with a little salt and pepper. Step 3: Add all veggies (except the garlic) and chicken to the now hot pan and sauté for around 2-3 minutes until veggies are almost tender. Step 2: In a wok or large frying pan add the olive oil and bring up to a medium-high heat. Chop the chicken into cubes and finely slice your garlic too! Step 1: Slice up your bell peppers, green beans, carrots, broccoli, onion, and mushrooms into thin, bite-size slices. Step 9: Bake for around 10 – 12 minutes before serving up with a light squeeze of lemon juice and some fresh parsley!ĭinner Rapid Honey Chicken Stir Fry Calories and Macros Step 8: Give a cheeky little season with salt and pepper! Then drizzle everything with the remaining olive oil! Step 7: Lay your cod in the dish and evenly scatter with the tomatoes, sweet potato, and garlic. Step 6: Drain the sweet potatoes, and place on the side Step 5: In a solid baking dish, drizzle half the olive oil in order to coat the bottom of the dish well Step 4: Parboil the potatoes for about 5 – 7 minutes Step 3: Peel and halve your sweet potatoes before roughly chopping them into 1-inch cubes Step 2: Bring a small pot of water to boil over a high heat Step 1: Preheat your oven to 450 degrees Fahrenheit (230 C). Lunch Baked Lemony Cod with Garlic Sweet Potatoes Calories and Macros Step 7: Season with a little pepper and serve up! Step 6: Add the spinach to the top of the omelet and allow to cook for a further 1 – 2 minutes It’s all about redistribution! Repeat this process until the eggs are almost set. Then, give the pan a little shake to spread out the eggs again. Step 5: Pour the eggs and cherry tomatoes into the pan and, using a spatula, drag the sides of the eggs back to the centre. Step 4: Quarter the cherry tomatoes and get ready for action Step 3: In another bowl, whisk the eggs with a little salt and the parsley Step 2: Chop the bell pepper into medium chunks and lightly fry for about 2 – 3 minutes until softened Step 1: Heat your oil in a non-stick pan over a medium temperature.

Breakfast Mediterranean OmeletĪ true taste of the Med! Calories and Macros Here is an example 1,100 calorie meal plan: By following a meal plan similar to this, you can expect to meet the acceptable breakdown of macronutrients needed for your goals, as well as optimal health. Spaced out over 5 meals (3 main meals and 2 snacks) this micronutrient-loaded meal plan aims to create the calorie deficit necessary in promoting weight loss. What Does a 1,100 Calorie Diet Look Like?

Macro meal planner for weight loss