What I Ate: Workout Day Macros

Rectangle 58

Hi, I'm Tina!

I’m the owner of Carrots ‘N’ Cake as well as a Certified Nutrition Coach and Functional Diagnostic Nutrition Practitioner (FDN-P). I use macros and functional nutrition to help women find balance within their diets while achieving their body composition goals.

Fit + Fueled

An in-depth, 4-week reverse dieting course for women who feel like their metabolism has slowed down, think they might have hormonal imbalance and can’t lose weight no matter what they do.
Get all the tools to take your physique into your hands. Over six-months, you’ll transform your life, mindset, and body in this program that’s part-course, part-coaching, and part-community.

I’ve partnered with Pamela’s Products to bring you this blog post. As always, thank you for supporting CNC!

Hi, friends!

I haven’t done one of these Sample Macro Days in a while, so I figured it was about time! I mean, I personally love seeing what other people eat since it gives me ideas for my own meals and snacks. You guys have also said you like these “what I ate in a day” posts, so I’ll keep ’em coming! Ok, here we go… here’s what I ate based on my workout day macros!

Without further ado, here’s what I ate on a recent workout day. As you’ll see, the day is carb heavy and front-loaded. I work out in the morning, so carbs (+ protein) are needed for optimal recovery. I typically aim for a 1:2 ratio of protein to carbs. So, for example, I’ll aim to have about 25g of protein after a workout with 50g of carbs.

Post-workout: Banana with an iced coffee mixed with collagen and coconut creamer

Post-workout: Smoked salmon with roasted sweet potatoes and cucumber slices

Lunch: Air fryer cauliflower gnocchi with baby spinach, marinara sauce with ground turkey and grated Parmesan

Snack: Pamela’s gluten-free pancake with peanut butter, banana slices, and cinnamon

If you didn’t know already, I’m a huge fan of Pamela’s Products, especially their pancake mixes – all of which are gluten-free and delicious! I love the gluten-free Protein Pancake Mix because each serving (as prepared with milk) as has 10 grams of protein. If you’ve tried other pancake mixes on the  market, Pamela’s is much higher in protein in comparison. I’m always trying to get extra protein into my diet, so this mix is an easy and delicious way to do it. I’ve started to make a batch at the start of the week and store them in the fridge for quickie breakfasts and snacks. I typically reheat a pancake or two in the microwave, but sometimes I’ll just eat them cold!

Pamela’s actually makes 7 different varieties of their pancake mixes – all of which are certified gluten-free and made from non-GMO ingredients, including grain-free and dairy-free options, so there’s really something for everyone!

Dinner: Marinated tilapia with sautéed Brussels sprouts, baby spinach and kale

The marinade for the tilapia was made with coconut aminos, extra virgin olive oil, maple syrup, and powdered ginger. I mixed it up and then brushed it on the fish before popping it into the broiler for about 8-10 minutes. It was so easy and so delicious! I actually made an extra piece and then ate it for lunch the next day as a fish sandwich. Mmm!

Dessert: Same as my snack, but I added a few dark chocolate chips! 🙂

Macros for the day: P 121 C 201 F 67

You Might Also Like


Join the community!

Get recipes, workouts. and discounts straight to your inbox for FREE!

Join The community

Get recipes, workouts. and discounts straight to your inbox for FREE!


© 2022 Carrots ‘N’ Cake. All Rights Reserved | An Elite CafeMedia Food Publisher | Funnel Build & Design by: Maria Filipina Co.