Work That Macro Magic
Infographic: Your Leftover Macro Guide
We’ve all been there: it’s 4pm, you’re checking your tracking app to decide what to make for dinner, and somehow you’re sitting on 40g of protein without any fat left to use. Or maybe the day ran away from you and now you’re playing catch-up with your macros before bed.
Either way, it’s time to get strategic.
THE Leftover Macro Guide
This one lives rent-free in our head (and now, hopefully yours too). When you need to fill in the gaps, this guide tells you exactly what to reach for. Take a screenshot, or grab the printable version below.
🖨️ Save the Printable Version
Stick it on your fridge, screenshot it for your camera roll, or keep it bookmarked for those “wait, what can I eat right now?” moments.
→ [Download the printable version here]
How to Actually Use This
Think of this as your macro first-aid kit. Here’s when it comes in handy:
Pre-planning your meals? Start by logging your anchor meals (breakfast, lunch, dinner), then check what’s leftover at the end. Use the guide to find foods that fit neatly into the gaps without blowing your targets.
Catching up at the end of the day? Don’t panic-eat whatever’s closest. Scan the guide for your specific need. If you’re short on protein and fat, you’ve got options like eggs, cheese, salmon, or plain yogurt that cover both.
At the grocery store? Use this as a shopping shortlist. If you tend to run low on fat midweek, stock a few staples from that column so you’re never scrambling.
The goal isn’t perfection. It’s having a plan when the day doesn’t go to plan.
A Few Favorites by Category
Need protein fast? Cottage cheese, deli meat, canned tuna, or a quick whey shake.
Need fat without a lot of prep? A handful of walnuts, a drizzle of olive oil, or some nut butter does the trick.
Short on carbs late in the day? Fruit, a little honey, or some rice wine vinegar on a quick bowl hits the spot.
Need the combo? Eggs cover protein + fat. Oats + yogurt + whey is a classic carbs + protein combo.
Final Thoughts
Knowing what to eat is one thing. Knowing exactly how it fits your goals, your schedule, and your lifestyle is another. Guides like this are a great start, but having a coach in your corner makes all the difference.
If you're ready to stop piecing it together on your own, we’d love to help.