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If you are familiar with flexible dieting (aka – macro tracking), then you have probably heard (and probably used) the term “macro-friendly”.  But wait a minute; since the whole concept of flexible dieting is just that – FLEXIBLE – then isn’t everything macro-friendly?  Aren’t you able to fit (just about) anything in to your plan “if it fits your macros” (IIFYM)? Then what, exactly, does macro-friendly mean?

Since everything needs a definition to put us all on the same sheet of music; I’ll go ahead and define macro-friendly.  Or, at least  give you MY definition.

Macro-Friendly (makrow- frendlee):

  1. Food or Foods with accurate nutritional information available
    • Calorie, Protein, Carb and Fat values
    • Servings (preferably with weight of servings)
  2. Good balance of all the macronutrients – protein, carbs and fats

There, now that we’re speaking the same language, I have a special post for you.  Another Guest post from Nicole Stevens… and she knocked this one out of the park! Enjoy…

It’s Wednesday afternoon at 4:30pm and I have been sitting in the doctor’s office waiting room for 45 minutes with my 3 year old and 6 year old. Suddenly I realize; I forgot to pull the chicken out of the freezer. At this point I know there is simply no way I am going to have time to finish this appointment, rush all the way home to thaw the chicken.  And, dragging both kids in to a grocery store just to get a pack of thawed chicken doesn’t sound fun.  Then, cooking it to serve all before bath and bed time, let alone have it ready before dinner time. Guess what….??? Convenience for the WIN!

Does this sound familiar? Let’s be realistic sometimes there is no time, sometimes I just don’t want to cook, sometimes it’s unavoidable! Sometimes life just happens and fast food is not your enemy, specifically when counting macros! You have probably heard the term “IIFYM” or If It Fits Your Macros! This means just that, if it fits…. EAT IT! Now I am not advocating eating McDonald’s and Burger King everyday but please don’t think you can’t eat fast food just because you are counting macros! In fact it’s very much the opposite (remember IIFYM)! You just need to know what to order, especially when you haven’t planned to have fast food that day!

Most fast food places have jumped on the health bandwagon and offer some pretty amazing healthier options! I keep a list of those options, for several local fast food locations, in the “notes” on my phone. If you’re really in a jam, you can also use the location tab on My Fitness Pal to pull up all the restaurants in your current vicinity and search through each menu item or go to the vendor’s webpage and search their menus. However as with anything “goal oriented” in life, I find I am most successful at hitting my macros by planning ahead.

Here are some of my personal Quick Go-To favorites:


  • Egg White Delight: 250 Cal 8F/30C/18P
  • Artisan Chicken Sandwich: 380 Cal 6F/44C/37P


  • Egg white grill:  330 Cal 7F/31C/25P (*available for breakfast only)
  • Grilled Chicken Nuggets (8 Count): 140 Cal 3.5F/2C/25P
  • Side of fruit: 45 Cal 0F/12C/0P
  • Grilled chicken Cool Wrap: 350 Cal 14F/29C/37P (*dressing adds extra)
  • Grilled Chicken Sandwich: 310 Cal 6F/36C/29P


  • Classic roast beef w/Arby’s sauce: 360 14F/35C/23P
  • Turkey Club: 480 Cal 24F/37C/31P


  • Steak Bowl with Veggies, Rice, black beans, lots of pico: 615 Cal 16F/77C/44P
    • (*corn, sour cream, cheese and guacamole add extra)


  • Chili (Large): 270 Cal 8F/31C/19P
  • Ultimate Grilled chicken sandwich: 370 Cal 7F/43C/34P

Burger King:

  • Chargrilled Chicken Sandwich (No Mayo): 320 Cal 5F/38C/31P


  • Original recipe chicken breast: 320 Cal 14F/13C/36P
  • Side of green beans: 25 Cal 0F/4C/1P


  • Classic grilled chicken sandwich: 450 Cal 17F/44C/32P

Go ahead; make a list of fast food options for yourself!! By doing some leg work before hand and knowing what to order at some of your favorite fast food places, you can pull up to the drive-thru window and place your order with confidence, without guilt, knowing that it also Fits In Your Macros!


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