NEED HELP? Reach Us On: VOXER APP kmiche9939 OR IG: macrocoach_kelli
kelli@kellimichelle.com
Kelli Michelle FitnessKelli Michelle Fitness
  • About Me
    • Blog
    • Contact
  • Macro Coaching
  • Training
  • Success Stories
  • Apparel/Supplements
    • Apparel
    • Supplements
  • Neurotype Quiz
Back
  • About Me
    • Blog
    • Contact
  • Macro Coaching
  • Training
  • Success Stories
  • Apparel/Supplements
    • Apparel
    • Supplements
  • Neurotype Quiz
  • Home
  • Blog
  • Flex Dieting
  • High Volume Eating for lower-calorie macrostructures

Flex Dieting

01 Sep

High Volume Eating for lower-calorie macrostructures

  • In Flex Dieting, Holiday Eating, Macros
Healthy eating with Macros

Maybe you are starting your cut or calorie deficit and want to stay full, satiated, and still enjoy the process of dieting? You will want to add these foods to your diet. We want to stay on our plan not to have moments of weakness because of hunger. Below you can incorporate some of our favorite HIGH VOLUME foods that will prove to keep you satiated while prepping for the upcoming holiday season.

 

Protein:

  • Tuna or most any fish
  • Cottage cheese and non-fat yogurt
  • Eggs (especially the whites)
  • Chicken breast (boneless skinless)
  • Turkey breast (boneless skinless)
  • Lean beef
  • Low fat or no-fat cheese
  • Low fat pork
  • Milk protein isolate
  • Whey protein / Casein Protein at night
  • Soy protein
  • Essentially most any other source of protein so long as it is low in saturated fat and carbohydrates

 

Carbohydrates:

  • Sweet potatoes, potato is very filling! ( ALL POTATO ) is fine but sweet potato will have more fiber
  • Oatmeal, oat bran, oat bran cereal (i.e. cheerios) higher fiber cereal
  • Bran cereal, hot cereals like cream of buckwheat or cream of wheat
  • Brown rice
  • Wheat bread (try to limit to 2 slices per day). (HIGHER FIBER / HIGHER VOLUME) and that means more satiation.
  • Beans, Legumes, and Chickpeas
  • Low-fat popcorn (low-fat butter spray makes this a delicacy).
  • Fruits (limit to 2-3 servings per day) HIGH FIBER fruits like berries, apples and such.
  • Maltodextrin (during workout)
  • Dextrose (during workout) DO NOT have this any other time since you NEED all your carbs for food.
  • Vegetables (these will give you a lot of bang for your buck.) Fill your plate with salads!
  • Stay away from refined grains and anything that says “enriched” or “high fructose corn syrup” on the label!

 

Fats:

  • Omega 3 capsules (i.e. fish oil capsules)
  • Flaxseed oil
  • Primrose oil
  • Borage oil
  • Olive oil
  • Nuts (limit to 1 serving per day), peanut butter (as long as it does not contain hydrogenated oils)
  • Egg yolks
  • Fish (salmon especially)
  • All other fat should come as a by-product of your carbohydrate and protein intake

 

Condiments:

  • Mustard
  • Fat-free dressing
  • Sugar-free Ketchup
  • Non-Fat Greek Yogurt and seasoning packs
  • Kinds of vinegar
  • Salt / Pepper
  • Hot Sauces
  • Cinnamon
  • Flavor God Seasonings and other varieties

 

If you are ready for help with your Macro dieting, I’m here to help!

It’s time to take care of your health now! Let’s see if my program would be a good fit for your fitness and nutrition goals.

Click below to fill out a questionnaire to get started. If I see that we’d be the right fit for each other, I’ll respond within 72 hours with a link to schedule a free 30 goal setting session with me.

GET STARTED NOW

  • Share:
Kelli Michelle

You may also like

Holiday Eating and Macro Tracking

Holiday Planning – Traditional Thanksgiving Dinner Macros

  • November 21, 2022
  • by Kelli Michelle
  • in Holiday Eating
Thanksgiving is 1 meal and a lot of fun. Don’t miss out on the opportunity to have fellowship with...
Art Of Tracking blog
“Art Of Tracking”
August 4, 2022
Why is Flexible Dieting Awesome??
Why is Flexible Dieting Awesome??
February 2, 2022
Protein Macros
Protein Macros
September 23, 2021

Categories

Tags

Autoimmune Carbohydrades Coaches Cortisol Control diabetes Eating Out Fats Fiber Fruits Goal Setting habits Holidays Hormones Inflammation Macros Non-Meat Nutrition Performance Plateau Protein Protein Sources Recipes resolutions Sleep Thanksgiving Travel Weight Loss

VOXER APP kmiche9939

kelli@kellimichelle.com

Let's Stay Connected

PAGES

  • Contact
  • Blog
  • Macro Coaching
  • Training
  • Disclaimer
  • Cookie Policy
  • Terms and Conditions
  • GDPR Privacy Policy

© Kelli Michelle Fitness, All Rights Reserved.

Cookie Policy - Terms and Conditions - GDPR Privacy Policy