The Ultimate Macro Cheat Sheet [FREE PDF]

Hitting those daily macronutrient and calorie targets on a daily basis, without some sort of macro cheat sheet isn’t an easy task. Especially for those who are new to the world of fitness and nutrition.

Looking back, that definitely was one of the challenges I had when I started out my fitness journey.

Apart from learning how to measure the food and use a tracking app, the next best thing is learning which foods contain different macronutrients.

So, I created this simple macro cheat sheet that demonstrates which foods can be categorized as the source of each macronutrient, and combinations of macros.

Content of the article:

What Are Macronutrients
Macro Cheat Sheet
How To Use The Macro Cheat Sheet

What Are Macronutrients

First of all, here is a refresher about what exactly are macronutrients or macros, for short.

Macronutrients are the main nutrients groups found in food that provide us energy (calories).

The three macronutrient groups are:

Protein
Carbohydrates
Fats

Each of these macronutrients has a caloric value:

Protein has 4 calories per 1 gram
Carbohydrates have 4 calories per 1 gram
Fat has 9 calories per 1 gram

So, in order to hit your fitness goal, it’s important that you track the food that you and hit specific calorie and macro goals every day. In other words, track your macros.

Depending on your goal and personal eating preferences the distribution of macro ratios can differ.

Macro Cheat Sheet

The macro cheat sheet below shows which foods mostly contain one macronutrient, as well as a combination of macros.

Feel free to download this macro cheat sheet in PDF format.

Also, all the foods are listed below, for your reference.

Protein Sources

Protein source examples:

Lean Beef
Lean Ground Beef
Pork Tenderloin
Ground Turkey
Turkey Breast
Chicken Breast
Lean Deli Meat
Turkey Bacon
Tilapia
Tuna
Cod
Shrimp
Egg Whites
Low-Fat Cottage Cheese
Low-Fat Greek Yoghurt
Skyr (Icelandic Yoghurt)
Protein Powder (w/Water)

Carbohydrate Sources

Carbohydrate source examples:

Potatoes
Couscous
Oatmeal
Buckwheat
Bulgur
Pasta
Barley
Rice
Tortilla Wraps
Bread
Rice Cakes
Cereal
Fried Fruits
Honey, Syrup, Jam
Candy
Juice
Veggies, Fruits

Fat Sources

Fat source examples:

Avocado Oil
Canola Oil
Coconut Oil
Olive Oil
Flaxseed Oil
Butter
Fish Oil
Almonds
Cashew
Hazelnuts
Peanuts
Macadamia Nuts
Pistachios
Seeds
Olives
Pesto
Mayonnaise

Carbohydrates & Protein Sources

Protein and carbohydrates sources:

Low-Fat Flavored Yoghurt
Low-Fat Flavored Yoghurt + Fruit
Oats + Egg Whites
Oats + Protein Powder
Oats + Low-Fat Milk
Oats + Low-Fat Greek Yoghurt
Oats + Skyr (Icelandic Yoghurt)
Bread + Deli Meat
Cereal + Low-Fat Milk
Cereal + Protein Powder (w/Water)
Fruit + Protein Powder (w/Water)
Egg Whites + Tortilla
Beans, Lentils, Peas
Peanut Butter Powder + Rice Cakes
Rice Cakes + Protein Powder (w/Water)
Quorn
Quinoa

Protein & Fat Sources

Protein and fat sources:

Jerky
Bacon
Pork Belly
Steak
Sausage
Chicken Tights
Salmon Fillet
Duck Meat
Canned Fish (w/Oil)
Full-Fat Sour Cream
Eggs
Milk
Cottage Cheese
Full-Fat Yoghurt
Protein Powder + Milk
Tofu
Tempeh

Carbohydrates & Fat Sources

Carbohydrate and fat sources:

Granola
Cookies
Ice Cream
Pastry
Chocolate
Coconut Flakes
Hummus
Rice Cakes + Nut Butter
French Fries
Nut Butter + Fruit
Nut Butter
Chips
Avocado Toast
Chia Seeds
Flax Seeds

High Volume – Low-Calorie Foods

Here are some of the foods that could be considered “macro-friendly”, namely low in calories, and high in volume.

Snacks

Examples of macro-friendly snacks:

Sugar-Free Jelly
Air Popped Popcorn
Rice Cakes + Protein Powder
BCAA Slushie
Protein Ice Cream
Protein Pancakes
Low-Calorie Protein Bars

For more examples and some recipes, check out the list of healthy bodybuilding snacks that can help to hold you over to the next meal. Or high-calorie bulking snacks – if you struggle with hitting your calorie intake target.

Veggies

Examples of macro-friendly veggies:

Asparagus
Cabbage
Celery
Spinach, Lettuce
Mushrooms
Pickles, Cucumber
And Other Veggies

Fruits

Examples of macro-friendly fruits:

Strawberries
Watermelon
Lime, Lemon
Berries
Apples
Kiwi
And Other Fruits

Beverages

Examples of macro-friendly beverages:

Black Coffee
Tea
Iced Tea
Water + Lemon
Chicken Broth
Sugar-Free Soda
Seltzer Water

Condiments

Examples of macro-friendly condiments:

Mustard
Tomato Ketchup
Salsa
Hot Sauce
Sriracha
Apple Cider Vinegar
Sugar-Free Syrup

How To Use The Macro Cheat Sheet

First of all, you can use this cheat sheet together with a macro meal planner template to create a personalized and balanced meal plan that fits your macro goals.

Lists of single-source, as well as multiple macro-source foods, can help you build a plan with a lot of variety which should help you stay within daily macro targets.

Perhaps you are following an IIFYM, or “If It Fits Your Macros”, a flexible diet approach that allows you to eat whatever you want as long as you hit your daily macro targets.

In this case, you can use this macro cheat sheet on the daily basis. Depending on your eaten macros throughout the day you can mix and match foods on the list to ensure you hit your macro goals by the end of the day.

Lastly, you can use it when compiling your so-called bulking grocery list, if you are in the mass-gaining phase. Or for creating your cutting shopping list if your goal is to lose fat.

Recommended Reading: How To Hit Your Macros Consistently (Step-by-Step Guide)

Final Thoughts

If staying within your daily macro targets is a challenge for you, I hope this macro cheat sheet helps you.

While this cheat sheet shows what to eat, you must remember to continue measuring and tracking your food intake.

While it might be annoying, it is the single source of truth that tells you what works and what doesn’t, if done right. And, it becomes much easier and a habit, the more you do it.

The Ultimate Macro Cheat Sheet [FREE PDF]

What Are Macronutrients