The Everything Guide to Macronutrients: the Flexible Eating Plan for Losing Fat and Getting Lean 9781507204160, 9781507204177, 1507204175

Table of contents :
Intro
Dedication
Top 10 Benefits of the Macronutrient Diet
Introduction
01: What Are Macronutrients?
Macronutrients Are the Building Blocks of Nutrition
Do You Need All Three?
A Guide to Protein, Carbohydrates, and Fat
Should You Track Calories or Macros?
Macronutrients versus Micronutrients
02: The Big Three
Simple versus Complex Carbs
All Proteins Are Not Created Equal
Why You Need Fat to Live
Balancing Macronutrients for Optimal Health
Healthy Choices in Theory and Practice
03: The Advantages of the Macronutrient Diet
The Science Behind the Diet
Macronutrients and Energy The Benefits of the Macronutrient DietHow to Indulge and Still See Results
04: Macronutrients for Better Health
Choose Whole Foods over Processed Foods
Fiber-Rich Carbohydrates
Lean Proteins
Healthy Fats
Micronutrient Balance
05: How to Build Your Perfect Diet
Weight Loss versus Muscle Gain Macronutrient Formulas
Eating for Performance
How to Find Your Exact Numbers
Build Your Perfect Meal Plan
Adjusting Your Numbers for Continuing Progress
Macronutrients and Exercise
How to Enjoy Foods You Love, Guilt-Free
06: Breakfast and Brunch
Low-Carb Protein Waffle Peaches and Cream OatmealApple Oatmeal Pancakes
Chocolate Protein French Toast
Whipped Protein Bowl
Greek Spinach Wrap
Island Breakfast Bowl
Southern Baked Avocado and Egg
Low-Carb Southwestern Egg Wrap
Cauliflower Toast
Avocado Toast
Superfood Breakfast Bowl
Breakfast Bake
Maple Pecan Banana Muffins
Asparagus and Swiss Cheese Frittata
Egg and Cheese Muffins
Low-Fat Red Velvet Pancakes
Banana Pancakes
Peanut Butter and Jelly Yogurt Bowl
07: Lunch
Cilantro Chicken and Avocado Burritos
Protein Pizza "Muffins"
California Roll in a Bowl
Shrimp Ceviche Salad Burrito Bowl with Spicy Protein SauceChicken and Kale Caesar Salad
Asian Salmon Salad
Buffalo Chicken Mini Wraps
Lemon-Parsley Bean Salad
Tuna Salad
Turkey Reuben Sandwiches
Turkey and Spinach Focaccia Sandwich
Chipotle Lime Cod Fillets
Egg Salad
Avocado, Chickpea, and Quinoa Salad
Potato Soup
Pizza Flatbreads
Buffalo Chicken Baked Nuggets
08: Vegetarian and Vegan
Pesto Chili
Linguine and Caper Sauce
Avocado Southwestern Salad
Pasta with Pesto and Olive Sauce
Quinoa and Mushroom Protein Burger
Black Bean Soup
Spicy Ranch Chili
Meatless Cheddar Squash Casserole Chickpea SaladZucchini and Potato Bake
Vegetable and Tortilla Soup
Broiled Tomato Sandwich
Bean and Leek Soup
Strawberry and Feta Summer Salad
Baked Mozzarella Sticks
Creamy Spinach Dip
Baked Ziti with Tomato and Spinach
Butternut Squash Gratin
09: Seafood
Seared Chilean Sea Bass with Homemade Pesto
Garlic and Herb-Roasted Salmon with Tomatoes
Crispy Parmesan Tilapia
Clam Chowder
Seared Tilapia with Pan Sauce
Fish Tacos with Homemade Sauce
Shrimp Taco Salad
Bourbon Lime Salmon
Maryland Crab Cakes
Coconut Shrimp
Lemon Steamed Halibut
Grilled Tuna Teriyaki

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