The Everything Guide to Macronutrients by Dustin, Matt -- Read -- Imperial Library of Trantor

Index

Cover 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 Diet How 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 Oatmeal Apple 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 Sauce Chicken 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 Salad Zucchini 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 Spicy Grilled Shrimp Skewers Margarita Shrimp Garlic and Herb Seared Salmon Crab and Artichoke Dip

10: Beef and Poultry

Greek Chicken Quesadillas Slow-Cooked Chicken Southwestern Fajitas Lemon-Herb Grilled Chicken Salad Pulled-Chicken BBQ Sandwiches Greek Butterflied Chicken Chicken and Bean Protein Burritos Lemon-Herb Chicken Tuscan-Style Slow Cooker Chicken Beer Can Chicken Gameday Chicken Power Nachos Baked Chicken Fingers Salsa Verde Chicken Southwestern Chicken Spicy Avocado Turkey Burger Argentinian-Style Grilled Sirloin Skinny Meatballs Steakhouse Blue Cheese Burger Hearty Beef Stew Swedish-Style Meatballs Balsamic Grilled Steak Beef and Broccoli Kebabs Orange-Flavored Beef Stir-Fry Sirloin Chopped Salad

11: Pasta

Quick Ramen with Shredded Chicken Spicy Buffalo Macaroni and Cheese High-Protein Spaghetti Traditional Shrimp Scampi Mediterranean Shrimp Penne Tuna Pasta Salad with Feta Chicken and Pesto Farfalle Orzo and Shrimp Salad Salmon and Spinach Fettuccine Light Fettuccine Alfredo Lemon, Herb, and Cheese Pasta Asian Shrimp Noodles Garlic Buttered Pasta

12: Soups and Side Dishes

Corn and Bacon Chowder Sweet Potato Soup Garlic Cheddar Cauliflower Soup Garlic Mashed Sweet Potatoes Cabbage Slaw Garlic Parmesan Fries Cilantro Lime Low-Carb Rice Roasted Butternut Squash Sweet Potato Fries Garlic and Lemon Jasmine Rice Buffalo and Blue Cheese Brussels Sprouts Zucchini Fries

13: Snacks

Cinnamon Apple Protein Bars Cinnamon Protein Apple Slices Protein Sludge Café Mocha Protein Bars Easy Kale Chips Chai Latte Power Shake Shamrock Shake Protein Smoothie Kefir and Chia Super Pudding Homemade Tortilla Chips Classic Deviled Eggs Homemade Hummus Classic Granola

14: Desserts

Protein Fluff Triple Berry Yogurt Parfait Frozen Chocolate Banana Peanut Butter Protein Cookies High-Protein Oatmeal Cookies Protein Cheesecake Peanut Butter Banana Frozen Greek Yogurt No-Bake Cookie Bites Three Ingredient Cinnamon Pecan Bites Vanilla Peach Protein Bars Summer Fruit Salad Apple Crisp Bowls Protein-Packed Banana Pudding Neapolitan Smoothie Strawberries and Cream Creamy Coconut Popsicles Low-Fat Brownies Tart Cheesecake Bites

15: Two-Week Sample Meal Plan

Week One Week Two

Appendix A: Frequently Asked Questions

How does alcohol affect my diet? Are supplements necessary? How fast can I lose weight? What happens if I just can’t lose weight, no matter how low my calories go? Do I need to work out to see results? What happens if I go over my daily calories? Should I adjust my macros in any way if I exercise that day? What if my food doesn’t have a nutritional label?

Appendix B: Macro-Rich Foods

Carbohydrates Fat-Rich Foods Protein-Rich Foods

Appendix C: Glossary Appendix D: Additional Resources Standard US/Metric Measurement Conversions About the Author Index Copyright