Dinner with friends and family can be a challenge when you are tracking your macros towards a specific goal. Once the excitement of visiting and sharing a meal together subsides, worrying about sticking to your macros can make the evening seem more like an ordeal than a fun-filled gathering. By following a few simple guidelines, you can easily get a catered meal without blowing your macros. And at Bolay, we make it even easier. Before we get started, here’s a quick look at macros and what they are.
What Are Macros, Exactly?
If you are following a ketogenic diet, you’ve probably heard of macros. You hear people talking about tracking their macros or finding food that fits their macros. But do you really know what macros are? What does the term macros really mean?
Macros is short for macronutrients – the protein, fat, and carbs that make up most of the food we eat. Gram for gram, macros equals the calorie count in your food. One gram of carbs equals 4 calories, one gram of protein equals 4 calories, and one gram of fat equals 9 calories.
When you follow a macro diet, you focus on tracking your macros rather than counting calories. Even though we know how many calories are in each macro, gram for gram, tracking macros is not the same as counting calories. Just counting calories won’t tell you the balance of protein, fat, and carbs in your diet.
Benefits of Tracking Macros
The nice thing about tracking macros is that you can adjust your ratios depending on your goals: weight loss, muscle building, or maintenance. If you are eating keto, you also track net carbs.
Two things to note here: don’t confuse macronutrients with micronutrients. Micronutrients are essential vitamins and minerals that your body needs in small but important quantities. They help your body do everything from maintaining brain performance to regulating hormones.
Also, tracking macros is not the same as following a macrobiotic diet. This is a different diet based on principles from Zen Buddhism.
How to Choose Catering That Fits Your Macros
At first it may seem difficult to cater in food that fits your macros. But with our busy schedules, even if you are counting macros, chances are you will want to have something prepared and delivered to you. After an especially long day, the thought of putting a meal together can make you even more tired. But that doesn’t mean you have to blow your macros.
Choose the Right Catering Menu
Choose the right catering menu, one that features lots of macro-friendly meals. If your workplace often caters in food, make friends with whoever orders the food and see if you can get them to add some healthy choices. This will help you plan which days you should pack your own food and when you can enjoy a healthy catered meal.
At Bolay, we have many dishes that will help you keep your macros under control, including Lemon Chicken, Steak Au Jus, Ginger Broccoli, Brussels Sprouts, and a chef-crafted vegan bol that is perfectly balanced.
Keep It Simple and Keep It Similar
Whether you are eating in a restaurant or eating a catered meal, choose food that would normally fit into your plan, and that has ingredients that are easy to identify. This helps reduce the margin of error. For instance, choose lean proteins, vegetables, and carbs such as steamed rice. By selecting food you are familiar with, you’ll be better at judging if it fits your macros. Knowing a few of these will help you estimate your macros when you can’t measure them exactly.
Chicken Macros with Bolay’s Lemon Chicken
With approximately 35.18 grams of protein, 4.05 grams of fat, and 0 grams of carbs (carbs are only found in plants), and 187 calories for every 4 ounces, roasted chicken is a great choice on any catering menu. Bolay’s Lemon Chicken, marinated in our homemade sauce made fresh from scratch every day, adds a little zest to your chicken macro. Paired with Roasted Brussel Sprouts or Gingered Broccoli, and you’ve got a flavorful meal that will easily be within your macros. Choose sauces and add-ons to complement the flavors.
Steak Macros with Bolay’s Steak Au Jus
Steak is another good choice for those tracking their macros or following a keto diet. You’ll get 24 grams of protein, 6 grams of fat, and no carbs, of course. Add Roasted Brussel Sprouts or Gingered Broccoli for a boost of nutrition that won’t bust your macros. If you prefer, we also offer seasoned Garden Green Beans to boost flavor and nutrition. With 9.9 grams of carbs, 2.4 grams of protein, and .3 grams of fat, you can’t go wrong.
Vegetable Macros with Bolay’s Ginger Broccoli & Brussel Sprouts
Tracking the macros in your veggies is just as important as tracking all your other macros. Veggies contain carbs and fiber, which are important elements of a healthy diet. They also contain protein, although not as much as chicken or steak. By adding them to your bol, you get an extra boost of nutrition without blowing your macros.
If you are building a bol with Bolay Lemon Chicken or Steak Au Jus, try adding Gingered Broccoli or Roasted Brussel Sprouts for extra flavor. One cup of broccoli contains 6 grams of carbs, 3 grams protein, and zero fat, while Brussel sprouts will give you 11 grams of carbs, 4 grams of protein, and .8 grams of fat.
Vegan Macros with Bolay’s Vegan Bol Options
Although many people think you can’t track macros on a vegetarian or vegan diet, this is not the case. It can be more challenging, but is very doable, even if you are strength training. Protein definitely helps build muscle, and the Bolay Vegan Bol has the macros to do it. One cup of tofu provides 14 grams of protein, 1.8 carbs, and 3.3 grams of fat, which makes the Mizo Glazed Tofu featured in our Vegan Bol a great choice. Add seasonal veggies, Cajun Sweet Potatoes, Minted Tomatoes, and Carrot Ginger sauce, and you’ve got a vegan meal that fits almost any macro.
We get it, eating out or catering a meal can be challenging. Order some Bolay and use these guidelines to create the perfect meal to fit your macros and achieve your goals.