Malia Frey is a sought-after health and fitness writer. She has written for Verywell Fit, Muscle and Fitness, MyFitnessPal, and beyond. She is an American Council on Exercise (ACE) certified health coach and personal trainer with additional ACE credentials in fitness nutrition, weight management, behavior change, and functional aging.

Introduction 1

Part 1: Getting Started with the Macro Diet 5

Chapter 1: Looking at the Big Picture of the Macro Diet 7

Chapter 2: Understanding the Building Blocks: Macronutrients 21

Chapter 3: Enjoying the Benefits of a Macro Diet 39

Chapter 4: Deciding if the Macro Diet Is Right for You 55

Part 2: Tracking Your Macros 67

Chapter 5: Setting Goals for Success 69

Chapter 6: Finding Your Optimal Macro Numbers 77

Chapter 7: Choosing the Best Macro Tracking Method for You 97

Part 3: Making the Macro Diet Work for You 113

Chapter 8: Planning for Success 115

Chapter 9: Monitoring Your Progress and Making Changes 139

Chapter 10: Creating Your Daily Menus 157

Part 4: Overcoming Obstacles 167

Chapter 11: Finding Support and Motivation 169

Chapter 12: Sticking to the Macro Diet When Eating Away from Home 181

Chapter 13: Consuming Alcohol on the Macro Diet 189

Part 5: Whipping Up Macro Diet Recipes 199

Chapter 14: Protein-Packed Smoothies 201

Chapter 15: Balanced Breakfasts to Fuel Your Day 215

Chapter 16: Savory Lunches and Dinners 227

Chapter 17: Desserts, Snacks, and Treats 247

Chapter 18: Make-Ahead Meal Prep Ideas 257

Part 6: The Part of Tens 273

Chapter 19: Ten Ways to Add Flavor to Protein (without Added Fat or Carbs!) 275

Chapter 20: Ten Grocery Shopping Tips for Macro Trackers 283

Chapter 21: Ten Macro-Balanced Snacks to Carry On-the-Go 289

Chapter 22: Ten Unexpected Benefits of Being on the Macro Diet 295

Metric Conversion Guide 301

Index 305