Macros

Saturday Pickups 4/10

Lemon Basil Chicken

Regular

Calories: 390

Protein: 28g

Carbohydrates: 31g

Fats: 16g

Large

Calories: 480

Protein: 33g

Carbohydrates: 45g

Fats 18g

Low Carb

Calories: 250

Protein: 26g

Carbohydrates: 3g

Fats: 15g

Hamburger Pasta Bowl

Regular

Calories: 380

Protein: 29g

Carbohydrates: 26g

Fats: 18g

Large

Calories: 500

Protein: 36g

Carbohydrates: 43g

Fats 21g

Low Carb

Calories:  270

Protein: 25g

Carbohydrates: 2g

Fats: 18g

Honey Garlic Chicken

Regular

Calories: 430

Protein: 35g

Carbohydrates: 47g

Fats: 10g

Large

Calories: 520

Protein: 41g

Carbohydrates: 63g

Fats 11g

Low Carb

Calories:  300

Protein: 24g

Carbohydrates: 18g

Fats: 10g

Wednesday Pickups 4/7

Chicken & Potatoes

Regular

Calories: 390

Protein: 28g

Carbohydrates: 26g

Fats: 20g

Large

Calories: 470

Protein: 33g

Carbohydrates: 37g

Fats 21g

Low Carb

Calories: 300

Protein: 26g

Carbohydrates: 7g

Fats: 20g

Turkey Chili

Regular

Calories: 450

Protein: 34g

Carbohydrates: 22g

Fats: 26g

Large

Calories: 570

Protein: 43g

Carbohydrates: 36g

Fats 29g

Low Carb

Calories:  420

Protein: 31g

Carbohydrates: 15g

Fats: 26g

Swedish Meatballs

Regular

Calories: 410

Protein: 29g

Carbohydrates: 21g

Fats: 23g

Large

Calories: 530

Protein: 38g

Carbohydrates: 32g

Fats 27g

Low Carb

Calories:  350

Protein: 28g

Carbohydrates: 8g

Fats: 23g

Ingredients may be subject to change based on availability of the ingredients used. Nutritional information is accurate to the best of our knowledge. 

 Information provided is based on FDA verified database. Serving size may vary. Photos are for illustrational purposes only.  Actual product may vary.

What  Are Macronutrients

Macronutrients consist of protein, carbohydrates, and fats.  To achieve optimal results to look and feel our best our bodies require a well balanced diet.  Daily consumption for macronutrients and calories vary for each individual based on body type, height, weight, level of activity, and goal.  Follow the links below to get a starting point for reaching your fitness goals. Once you have this starting point you can make adjustments based on your progress and how you feel.  

 

Make your own meal plan or track your daily calories and macros: 

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Calculate recommended daily caloric and macronutrients intake:

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Eat According To Your Goal

You should feel great while you work towards your fitness goals, and build habits you can live with to succeed long term.  How many times have you tried dieting only to be right back where you started? Isn't the objective to reach your goal and maintain? For optimal results you need a well balanced diet, and a low calorie diet for a long period will slow down your metabolism.  You may reach your weight loss goal, but once you start consuming regular food you gain the weight back as a result of your slow metabolism. Whether your goal is weight loss, muscle building, to improve your health, or quality of life as you age, by understanding nutrition you can take control to look and feel your best without depriving yourself of food you love, and you can reach your goal and stay there.  Going from A to B will take some effort, but the great thing is once you reach your goal it will be much easier to sustain your results.  Macronutrients consist of protein, carbohydrates and fats, and our bodies need all three for various reasons. 

Protein manages our metabolism, aids in tissue repair, and although it doesn't build muscle it does provide the nourishment that our muscles need in order to grow.  The building blocks of protein consist of amino acids, and in order for food to be considered a complete protein it must contain nine branches of amino acids.  Eggs and meats are complete proteins, but beans and nuts are not.  Essential amino acids aid in repair of ligaments, tendons, organs, muscles, glands, hair, skin, and nails.  Aminos also fight off bacteria and viruses by aiding in formation of antibodies.  Examples of good sources of protein include chicken, fish, beef, turkey, lamb, bison, and eggs. 

Carbohydrates are the go-to source for energy. Our body stores glycogen that is converted from carbohydrates, then broken down to glucose. A good way to understand it is by looking at glycogen as a gas tank that goes from full to empty as we move.  Any carbs you eat that overfill the "gas tank" will store as fat, but low glycogen levels for too many days will have negative affects on your body, and the weight loss will eventually stop. The type of carbohydrates consumed is important because complex carbs (or slow digesting carbs) are beneficial for weight loss because our bodies use them as energy throughout the day.  Fast digesting carbs breakdown a lot faster and unless they're utilized by the body they'll store as body fat. Examples of carbohydrates include breads, potatoes, rice, pasta, yams, oatmeal, fruits, and vegetables.

Fats are not created equal, but when we hear that term we instantly think “not good”.  Some fats are not good for our health or waistline, and too much of anything isn't good for us.  Over the years research has proven that healthy fats (monounsaturated & polyunsaturated) reduce the risk of diabetes, high blood pressure and high cholesterol. Bad fats are known as trans fats which have no health benefits or a safe margin for consumption.  Saturated fats can increase cholesterol and increase the risk of heart disease. Examples of  healthy fats include salmon, peanut butter, almond butter, olive oil, almonds, walnuts, avocados, coconut oil, and dark chocolate.

Calories are important and understanding and how much to consume will vary for each individual based on several factors.  Body type, body weight, level of activity, occupation, and off course your goal.  To gain muscle which is essentially gaining weight you will need to increase your caloric intake with the right macronutrients to provide your body with the nutrients required in order to promote muscle growth. To lose weight it seems that the obvious answer would be to do the exact opposite. This is partially true, but it must be done with a well balanced diet that doesn't cause negative effects on your body.  You should feel great while working towards your goal, and a large decrease in caloric intake is not the answer for long term success.  For those of us that tried this approach know that eventually you will be back to where you started.  Let's be honest.  None of us want to eat salads for lunch or give up burgers, pizza, candy, or ice cream, and for long term success you should not have to.  A spike in your caloric intake once or twice a week is actually beneficial for reaching your fitness goals for weight loss and muscle building.  It will boost your metabolism, and also give you something to look forward to. 

Micronutrients consist of vitamins and minerals which play a key role in overall health. The category includes calcium, potassium, magnesium, phosphorus, sodium, iron, copper, fluoride, zinc, iodine, vitamin A,D,E,K,C, B6, and B12.  It is important to incorporate nutrient dense food to your meals.  Some of the foods that contain these vitamins and minerals include spinach, beef, yogurt, fish, eggs, cashews, bananas, peppers, broccoli, and turkey,

 

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