If you’ve ever heard someone say they’re “tracking macros” and wondered what that actually means—this is for you.
“Macros” is short for macronutrients: protein, carbohydrates, and fat. These are the major nutrients your body needs in large amounts.
Each macro does something different:
Protein – Builds and repairs muscle, keeps you full, supports metabolism
Carbs – Provide energy, fuel workouts and brain function, contain fiber
Fats – Support hormones and brain health, help absorb nutrients, add satisfaction
Tracking macros isn’t about obsession. It’s about awareness—understanding where your food is coming from and how it helps your body.
Here’s the thing: most people aren’t eating the right macro combination for their bodies. And the macro that usually gets left behind? Protein.
Protein is the most important macro to prioritize—especially if you’re trying to build muscle, manage your hunger, or support your metabolism. But it’s also the one that most people tend to under-eat.
If you’re not used to eating a lot of protein, here are a few easy ways to get more animal protein into your day:
1. Double up on meat – At restaurants, always add protein to your salad and ask for double meat if you can.
2. Swap your snacks – Add Greek yogurt to your fruit, trade out crackers for beef jerky, or blend up a protein shake in the afternoon.
Even small changes in how you build your meals can make a big difference. Start by making sure you’ve got a good protein source at each meal—and go from there.
You don’t have to track forever. But learning about macros gives you the power to fuel your body with purpose—not guesswork.
MORE SIMPLE WAYS TO ADD PROTEIN
Easy Protein Boosters
– Add egg whites to your whole eggs for extra protein without more fat.
– Stir protein powder into oatmeal, pancake batter, or coffee.
– Top toast or rice cakes with cottage cheese or ricotta instead of just nut butter or jam.
Upgrade Your Beverages
– Choose high-protein milk (like Fairlife) in coffee, smoothies, and cereal.
– Keep protein shakes on hand for post-workout or quick snacks.
Make the Protein the Star of the Meal
– Start meal planning around your protein, not your side dishes.
– Pre-cook and freeze meat (like shredded chicken or taco beef) to have it ready to go.
Smart Grocery Swaps
– Buy deli meats with higher protein and fewer fillers, like turkey breast or roast beef.
– Choose high-protein breads or wraps (like Mission Carb Balance).
– Go for high-protein yogurts like Oikos Pro, Two Good, or Siggi’s.
GLUTEN- AND DAIRY-FREE PROTEIN OPTIONS
Meat and seafood are naturally gluten- and dairy-free: think grilled chicken, ground beef, turkey, shrimp, salmon, and tuna.
Eggs are an easy, versatile protein source—scrambled, boiled, or made into an egg bake.
Canned chicken or tuna is great for quick lunches and protein-packed snacks.
Plant-based protein powders (like pea, rice, or hemp protein) are great alternatives to whey-based shakes.
Unsweetened almond or coconut yogurt with added protein (check labels!) can be a solid dairy-free option.
Lentils, chickpeas, and black beans offer plant-based protein and fiber—great for meals and snacks.
Jerky and meat sticks (like Chomps or The New Primal) are often gluten- and dairy-free—always double check the label.
Tofu and tempeh are great if you tolerate soy—high in protein and easy to season any way you like.