Your Go-To Macro Cheat Sheet: Understanding Protein, Fats & Carbs

For Meat-Eaters & Vegans, With Portion Sizes & Calorie Examples

When you're working on building muscle, losing fat, or just fuelling your body right, understanding macronutrients (macros) is key. Here's your ultimate cheat sheet breaking down what foods fall under protein, carbohydrates, and fats, with options for both meat-eaters and vegans. I have also included realistic serving sizes and the calories in each portion. please note this is a rough estimate.

Protein Sources

Goal: Support muscle repair, satiety, and recovery

Meat-Eaters

Food	Serving Size (Raw)	Calories	Notes
Chicken breast	120g	~130 kcal	Lean and versatile
Turkey mince (lean)	120g	~145 kcal	Great for meal prep
Salmon	120g	~240 kcal	Also high in omega-3 fats
Eggs	2 large	~140 kcal	Whole eggs also include fats
Greek yogurt (plain, low-fat)	200g	~130 kcal	Great as a snack or base
Tuna (canned in water)	95g tin	~110 kcal	Quick and convenient

Vegans

Food	Serving Size (Cooked/Prepared)	Calories	Notes
Tofu (firm)	120g	~145 kcal	Can be grilled, scrambled, or added to curries
Tempeh	100g	~195 kcal	Fermented soy; great for gut health
Lentils	1 cup cooked	~230 kcal	Use in soups, bowls, or curries
Chickpeas	1 cup cooked	~270 kcal	Versatile for salads or hummus
Vegan protein powder	1 scoop (30g)	~120 kcal	Easy way to top up daily intake
Edamame	½ cup	~95 kcal	Great snack or salad topper
Soy yogurt (high-protein)	150g	~120 kcal	Choose unsweetened where possible

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Healthy Fats

Goal: Hormonal balance, satiety, brain function

Meat-Eaters & Vegans

Food	Serving Size	Calories	Notes
Avocado	¼ avocado	~80 kcal	Packed with potassium too
Olive oil	1 tsp	~40 kcal	Use for cooking or dressings
Chia seeds	1 tbsp	~60 kcal	Also high in fibre and omega-3
Flaxseeds	1 tbsp (ground)	~55 kcal	Add to oats or smoothies
Almonds	10 whole	~70 kcal	Great on-the-go snack
Peanut butter (natural)	1 tbsp	~95 kcal	Watch for added sugar/oil
Tahini	1 tbsp	~90 kcal	Creamy and rich in minerals
Fatty fish (e.g. salmon)	120g	~240 kcal	Rich in omega-3s

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Smart Carbohydrates

Goal: Energy, performance, muscle fuel (especially around training)

Meat-Eaters & Vegans

Food	Serving Size (Cooked)	Calories	Notes
Quinoa	½ cup	~110 kcal	High in fibre and micronutrients
Brown rice	½ cup	~110 kcal	Great slow-digesting carb
Sweet potato	100g	~90 kcal	Packed with vitamin A
Oats (rolled)	½ cup dry	~150 kcal	Great with fruit or protein
Banana	1 medium	~105 kcal	Perfect pre-workout carb
Berries	1 cup	~70 kcal	High in fibre, low in sugar
Chickpeas	½ cup	~135 kcal	Dual source: carb + protein
Wholegrain bread (GF or not)	1 slice	~90 kcal	Pick seeded or sprouted varieties
Rice cakes	2 cakes	~70 kcal	Add nut butter or tofu for balance

Final Macro Tips;

1. Protein at every meal: Aim for ~100–120g protein/day

2. Fats in moderation: Include 2–4 servings of healthy fats/day

3. Carbs timed around training: Prioritise carbs at breakfast and lunch or pre/post-workout

4. Track portion sizes: Weigh food raw (especially meat/grains) for accuracy

Happy cooking

xx