APPENDIX

MACRO TRACKING 3 PHASE CHEAT SHEET:

Ideal ranges of macronutrients for each phase:

IGNITE:

Carbohydrates: 5–10%

Fat: 70–80%

Protein: 10–20%

NOURISH:

Carbohydrates: 10–30%

Fat: 50–80%

Protein: 10–20%

*In Nourish Week 3, prior to your fast if you are fasting, decrease your carb intake

to 5–15% to prepare for

your fast.

RENEW:

Lean Green:

Carbohydrate: 20–40% (low-moderate)

Fat: 10–15% fat (low)

Protein: 30–50% (high)

Carb Charge:

Carbohydrate: 55–70% (high)

Fat: 15–20% (low-moderate)

Protein: 15–25% (moderate)

Fat Burning:

Carbohydrates: 5–10%

Fat: 70–80%

Protein: 10–20%

HOW TO USE YOUR MYFITNESSPAL TRACKING APP:

Download a free app such as MyFitnessPal, Lose It, MyNetDiary, MyPlate, or MyMacros. (My Fitness Pal is my favorite.)
Create an account.
Go to “Goals” and customize your default or daily goals, with macros as your main focus.
Set your percentages to match the goals depending on which phase you are doing
Enter all foods for the day into “Diary.” It’s ideal to enter food as you go, as opposed to the end of the day so as to have a better idea of how to adjust your menu as needed.
Record everything you eat or drink to provide a clear picture of your macronutrient ratio.
Suggested ranges for each phase relate to your intake for the day (not each specific meal).
Once you’ve entered all your foods, check the percentage of the total day. On MyFitnessPal, go to Diary, then at the bottom click Nutrition, then go to Macros to view your daily summary.

CARB COUNT IN EVERYDAY FOODS

As you’re learning about the nutritional makeup of your favorite foods, you can use this list to help you identify which foods are highest (or lowest) in carbohydrates:

VEGETABLES:

Asparagus, 5 spears: 4g carb, 1g fiber

Artichoke hearts, 2 pieces: 5g carb, 2g fiber

Beets, ¼ cup: 3g carb, 1g fiber

Bell pepper, 1 medium: 6g carb, 2g fiber

Bok choy, 1 cup: 4g carb, 1g fiber

Broccoli, 1 medium stalk: 8g carb, 3g fiber

Broccoli slaw, ½ cup: 3g carb, 1g fiber

Brussels sprouts, ½ cup: 4g carb, 2g fiber

Butternut squash, ½ cup: 11g carb, 3g fiber

Carrot, 1 large: 7g carb, 2 g fiber

Cauliflower, ⅙ medium head: 5g carb, 2g fiber

Celery, 2 medium stalks: 4g carb, 1g fiber

Collard greens, ½ cup: 5g carb, 2g fiber

Cucumber, ⅓ medium: 2g carb, 1g fiber

Eggplant, ½ cup: 4g carb, 1g fiber

Green (snap) beans, ¾ cup cut: 5g carb, 2g fiber

Green cabbage 1/12 medium head: 5g carb, 2g fiber

Kale, 1 cup: 9g carb, 6g fiber

Lettuce, 1½ cup: 2g carb, 1g fiber

Mushrooms, 5: 3g carb, 1g fiber

Mustard greens, ½ cup: 4g carb, 2g fiber

Okra, ½ cup: 4g carb, 2g fiber

Onion, 1 medium: 11g carb, 4g fiber

Portobello mushroom, ½ cup: 3g carb, 1g fiber

Potato, 1 medium: 26g carb, 9g fiber

Radish, 7: 3g carb, 1g fiber

Rhubarb, 1 stalk: 2g carb, 1g fiber

Rutabaga, ½ cup: 6g carb, 2g fiber

Salsa, 2 Tbsp: 4g carb, 1g fiber

Spaghetti squash, 1 cup: 10g carb, 2g fiber

Spinach, 1 cup: 1g carb, 1g fiber

Sweet potato, 1 medium: 23g carb, 8g fiber

Swiss chard, ½ cup: 4g carb, 2g fiber

Tomato, 1 medium: 5g carb, 2g fiber

Turnip, 1 small: 4g carb, 1g fiber

Water chestnuts, ¼ cup: 4g carb, 1g fiber

Zucchini, ½ medium: 4g carb, 1g fiber

FRUITS:

Apple, 1 large: 34g carb, 11g fiber

Avocado, ⅕ medium: 3g carb, 1g fiber

Banana, 1 medium: 30 g carb, 10g fiber

Blueberries, ½ cup: 10g carb, 2g fiber

Blackberries, ½ cup: 7g carb, 4g fiber

Cantaloupe, ¼ medium: 12g carb, 4g fiber

Cherries, ¼ cup: 32g carb, 2g fiber

Figs, ¼ cup: 26g carb, 5g fiber

Grapefruit, ½ medium: 15g carb, 5g fiber

Grapes, ¾ cup: 23g carb, 8g fiber

Honeydew melon, 1/10 medium: 12g carb, 4g fiber

Kiwi fruit, 2 medium: 20g carb, 7g fiber

Mango, 1 cup, 1”pieces: 27g carb, 3g fiber

Nectarine, 1 raw: 15g carb, 2g fiber

Orange, 1 medium: 19g carb, 6g fiber

Papaya, 1 cup, 1”pieces: 16g carb, 3g fiber

Peach, 1 medium: 15g carb, 5g fiber

Pear halves, ½ cup: 14g carb, 2g fiber

Pineapple, 1 cup, 1”pieces: 22g carb, 2g fiber

Pomegranate, ½ whole: 26g carb, 6g fiber

Plum, 1 whole: 8g carb, 1g fiber

Raspberries, ½ cup: 7g carb, 4g fiber

Strawberries, 8 medium: 11g carb, 4g fiber

Tangerine, 1 small: 10g carb, 1g fiber

Watermelon, 2 cups diced: 21g carb, 7g fiber

DRIED FRUITS:

Dried dates, 6 dates: 30g carb, 3g fiber

Prunes, ¼ cup: 26g carb, 3g fiber

Raisins, ¼ cup: 28g carb, 2g fiber

Craisins, ¼ cup: 33g carb, 3g fiber

Mango, 1oz/~4 pieces: 21g carb, 1g fiber

Banana chips, ¼ cup: 17g carb, 2g fiber

HEALTHY FATS:

Almonds, 1 oz: 6g carb, 3.5g fiber

Almond butter, 1 Tbsp: 3g carb, 1.5g fiber

Brazil nuts, 1 oz: 3.5g carb, 2g fiber

Cashews, 1 oz: 9g carb, 1g fiber

Chia seeds, 2 Tbsp: 10g carb, 9g fiber

Cheese, full-fat, 1 oz: 0g carb, 0g fiber

Coconut milk, full fat: 4 carb, 0g fiber

Egg, 1 large: 0 g carb, 0 fiber

Flax seeds, ground, 2 Tbsp: 3g carb, 2g fiber

Hazelnuts, 1 oz: 5g carb, 3g fiber

Hemp seeds, shelled, 2 Tbsp: 0g carb, 3g fiber

Kalamata olives, 3 pieces: 2g carb, 1g fiber

Macadamia nuts, 1 oz: 4g carb, 2.5g fiber

Pecans, 1 oz: 4g carb, 2.5g fiber

Peanuts, 25: 8g carb, 4g fiber

Pistachios, shelled, 1 oz: 8g carb, 3g fiber

Pine nuts, 3 Tbsp: 7g carb, 3g fiber

Pumpkin seeds, 1 oz: 15g carb, 5g fiber

Sesame seeds, 1 Tbsp: 2g carb, 1g fiber

Sunflower butter, 1 Tbsp: 3.5g carb, 2g fiber

Walnuts, 1 oz: 4g carb, 2g fiber

Whole milk (organic), 1 cup: 12g carb, 0g fiber

Whole plain organic yogurt, 1 cup: 12g carb, 0g fiber

BE ANS/LEGUMES

Black beans, ½ cup cooked: 27g carb, 7g fiber

Pinto beans, ½ cup cooked: 22g carb, 8 g fiber

Red kidney beans, ½ cup cooked: 20g carb, 7g fiber

Fava beans, ½ cup cooked: 17g carb, 5g fiber

Refried beans (vegetarian), ½ cup cooked: 16g carb, 6g fiber

Garbanzo beans, ½ cup cooked: 23g carb, 6g fiber

Lentils, ½ cup cooked: 20g carb, 8g fiber

Tempeh, 4 oz: 7g carb, 5g fiber

Edamame, ½ cup: 32g carb, 10g fiber

PROTEINS

Beef, ground, tips, steak, etc., 4 oz: 0g carb, 0g fiber

Chicken breast, grilled, 4 oz: 0g carb, 0g fiber

Chicken breast, grilled,

breaded, 4 oz: 11g carb, 0g fiber

Cod, 4 oz: 0g carb, 0g fiber

Eggs Whole, 1 egg: 0g carb, 0g fiber

Egg Yolks, 1 yolk: 0g carb, 0g fiber

Pork Tenderloin, 4 oz: 2g carb, 0g fiber

Salmon, 4 oz: 0g carb, 0g fiber

Shrimp, 4 oz: 0g carb, 0g fiber

Turkey, ground, 4 oz: 0g carb, 0g fiber

GRAINS

Corn, 1 large ear: 25g carb, 3g fiber

Basmati rice, ½ cup cooked: 20g carb, 0g fiber

Brown rice, ½ cup cooked: 26g carb, 2g fiber

Quinoa, ½ cup cooked: 20g carb, 3g fiber

Spelt, ½ cup cooked: 26g carb, 4g fiber

Sprouted bread, 1 slice: 16g carb, 2g fiber

Steel cut oats, ½ cup cooked: 27g carb, 4g fiber

Wild rice, ½ cup cooked: 18g carb, 2g fiber

POPULAR ITEMS

Tall Starbucks Latte, 12 oz non-fat: 15g carb, 0g fiber

Tall Iced Vanilla Starbucks

Latte, 12 oz non-fat: 24g carb, 0g fiber

Coffee, black, 12 oz: 0g carb, 0g fiber

Fiber One Bar (90 cal Chewy Bar): 17g carb, 5g fiber

Rx Bar (Chocolate Sea Salt), 1 bar: 24g carb, 6g fiber

Lara Bar (Cashew Cookie), 1 bar: 23g carb, 3g fiber

Epic Bar (Beef- Apple): 4g carb, 0g fiber

Mini Pretzels, 20: 25g carb, 1g fiber

Gluten Free Mini Pretzels, 25 sticks: 25g carb, 1g fiber

Miracle Noodle, 6 oz: 1g carb, 1g fiber

Avocado Oil-Based Mayo, 1 tbsp: 0g carb, 0g fiber

Tortilla Chips, 1 oz/~12 chips; 17g carb, 1g fiber

Siete/Grain Free Chips. 1 oz/~9 chips: 19g carb, 2g fiber

Almond Flour Crackers (Simple Mills), 17 crackers: 17g carb, 2g fiber