Wouldn’t it be great if all of your clean meals came with the nutritional breakdown just like the packaged foods? It would surely make tracking macros easier!
Well, that is not the case so we must get just a little more scientific here and this is where my engineer brain meets fitness and nutrition. I personally created an entire spreadsheet with all of the recipes I make on a regular basis with all of my customized nutritional information.
You don’t have to be sooooo scientific, but if you are trying to calculate the nutritional value of a recipe you have created, just follow the steps listed below. I was recently asked the nutritional value of the Fitness Model Muffins and Figure Competitor Muffins I have posted on my site.
This was my answer: It depends on the size of muffin tin you are using… my secret to calculating the nutritional values of recipes is to create a list or spreadsheet with the nutritional value of all the ingredients and then divide it by the number of servings I am going to have.
Example:
Item Protein Carbs Fat
4 eggs 28g 0g 24g
16 egg wts 64g 0g 0g
(add your veggies here)
TOTAL 92g 0g 24g
So, if I am trying to eat 20g of protein in each meal, I would split this into 5 servings… if you used a small muffin tin, you may end up with 20 muffins total… so that would be:
4 muffins = 1 serving = 20g protein, 0g fat, and 5g fat
BUT if you used jumbo muffin tins and had 5 jumbo muffins, then you would end up with:
1 muffin = 1 serving = 20g protein
This is customizable… so if you need to eat more or less of certain macro nutrients, you can adjust for that.
There you go…. you are now armed with a method for calculating all of your clean meals!
