What Should I Actually Be Eating? A Simple Guide to Macros (Part 3)

You’ve got your calorie targets. You know your macros.
But now you’re probably asking—“What the heck am I actually supposed to eat… and why?”

Let’s break that down. This is the final part of my Macros Made Easy series, and if you haven’t watched the first two videos yet, go do that now—and grab my free Macro + Calorie Calculator to get your personal numbers.

Now, let’s talk food.

🍗 PROTEIN: Your Metabolism’s Best Friend

Protein is the one macronutrient most people are under-eating—especially if they’re not tracking. On average, most women need around 150g/day and most men around 200g. But when breakfast is skipped or you’re only eating a couple of eggs (just 14g!), it’s easy to fall short.

Protein does way more than build muscle. It supports your metabolism, hormones, immune system, cognitive health, and satiety. Studies even link low protein intake to mental health issues like depression.

Best protein sources:

• Animal meats (both lean and fatty cuts)

• Greek yogurt, cottage cheese

• High-quality protein powders (especially helpful if you’re short on time or plant-based)

• For vegans/vegetarians: Use a complete plant-based protein and consider supplementing essential aminos acids. You can make it work, it'll just require a little more extra attention.

Check out my Ultimate Meal Prep Guide for a full list of protein ideas, cooking tips, and sample meals.

🥑 FATS: Not the Enemy

Dietary fat is essential—full stop. It supports hormones, brain function, cellular health, and more. Cutting fat too low (or buying all low-fat everything) might actually hurt your long-term health.

Healthy fat sources:

• Animal meats

• Nuts, seeds, and nut butters

• Avocados, eggs

• Real oils: olive oil, avocado oil, coconut oil

Avoid highly processed vegetable oils like canola or soybean oils found in packaged foods—they’re inflammatory and over-processed.

More healthy fat ideas? They’re in the meal prep guide.

🍌 CARBS: Yes, You Need Them

Carbs often get a bad rap—but they are your body’s #1 energy source. Your brain alone uses 130–150g of carbs per day just to think.

The issue isn’t carbs themselves, but the quality and quantity. Many people consume mostly ultra-processed carbs and skip real, nutrient-dense options like fruits, veggies, and whole grains.

Real food carbs to lean on:

• Fresh fruits and vegetables

• Potatoes, oats, rice, quinoa

• Legumes, whole grain breads

Steer away from “food-like” products (looking at you, Pop-Tarts) and start small. If you haven’t eaten a vegetable in 10 years, don’t aim for 10 servings tomorrow. Start with one serving per meal and build from there.

🍽 BIG PICTURE: Real Food First

Here’s the truth: real food is more filling, more nutrient-dense, and better for your long-term goals—whether that’s weight loss, energy, or just feeling better.

Processed foods? Often high in calories and low in nutrients. They also come with additives and seed oils that, over time, can create chronic inflammation and hormone disruption.

Your body is amazing at filtering out occasional junk. But it struggles when 70% of your diet is ultra-processed—which, studies show, is unfortunately the norm for many.

So build slowly. Prioritize real food. Keep all three macros. And let your body thrive.

 Ready for more?
Grab my Ultimate Meal Prep Guide—it’s totally free and packed with food lists, prep tips, and sample meals to help you hit your macro targets with real food.

Video Link: Watch the Full Video Here
Need help? Drop a question in the comments or shoot mean email or a message on Instagram @wellfed_health.

Coach Ashleigh 🦈💪