free macro calculator:

get your macros here 
created by Blake Eichmann

we know nutrition can be confusing & overwhelming.

here is a simple start to get you on the right track — A free macro calculator and a simplified list of our favorite whole foods.

a simple grocery tip: the fewer ingredients the better you will feel after eating it consistently!

❋ Protein Sources

  • Chicken breast

  • Lean ground beef (90/10 or leaner)

  • Steak (sirloin, flank)

  • Salmon

  • Eggs

  • Canned tuna (in water)

  • Pork tenderloin

  • Turkey breast

  • Plain Greek yogurt

  • Cottage cheese

❋ High Fiber Sources

  • Broccoli

  • Brussels sprouts

  • Asparagus

  • Spinach

  • Green beans

  • Zucchini

  • Cauliflower

  • Lentils

  • Black beans

  • Chickpeas

  • Chia seeds

  • Ground flaxseed

❋ Clean Carbs

  • White rice

  • Sweet potatoes

  • Red / Yukon potatoes

  • Oats (old-fashioned)

  • Quinoa

  • Brown rice

  • Sourdough bread (short ingredient list)

  • Rice cakes (plain)

  • Bananas

  • Cream of rice

❋ Antioxidant High

  • Wild blueberries

  • Blackberries

  • Raspberries

  • Pomegranate

  • Goji berries

  • Strawberries

  • Cherries (tart or sweet)

  • Plums

  • Red grapes

  • Apples (skin on)

  • Kale

  • Spinach

  • Red cabbage

  • Beets

  • Artichokes

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