Macros & Maintenance Eating with Sarah Evans

by Metabolic Meals

by Metabolic Meals

Updated Dec 18, 2023

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Like many people, I had a poor relationship with food growing up. I was a serial yo-yo dieter – calorie counting, counting points, fad diets, etc. After starting my journey to become a dietitian and learning about macro counting something finally shifted. I’m not diligently tracking macros anymore, but I aim for 110g of protein a day and have definitely found this to be the best way of eating for me to lose weight and maintain.  

Sarah Evans, RDN, LDN
Specializing in Healthy, Sustainable Weight Loss & Nutrition Services

What I Eat In A Day

I like eating something every few hours. Breakfast is typically at 6am. It’s usually some form of eggs with some toast, or high protein Greek yogurt with almond butter. And coffee…ALWAYS coffee. On weekends, I am huge fan of eating leftovers/non-breakfast foods for breakfast! I don’t believe that breakfast always has to be “breakfast” foods. 

  • 10 am  | Snack| Greek Yogurt + Fruit 
  • 12:30 pm | Lunch | Big salad + Beans, Corn & Seeds 

Post-workout I’ll make a smoothie with oat milk, bone broth protein, creatine, almond butter or avocado, My lunch is usually around 12:30pm. I love taking salads to work and mixing some leftovers in, especially if it’s something like roasted veggies, beans, tofu or seafood. 

  • 3 pm | Snack | Cheese, Carrots & Hummus + Protein Shake 

Metabolic Meals makes for a great lunch! My two favorites at the moment are the Organic Turkey and Sweet If I don’t have a snack at 3pm I will be hangry by dinner. I love cutting up some cheese for a little charcuterie, or some carrots and hummus. If I don’t think I’m going to hit near my protein for the day, I’ll have a protein drink. This isn’t my favorite thing to do as I like to rely on “real” foods, but protein is important and sometimes shakes come in handy. 

Dinner is usually something international… from Indian to Asian to Mexican food–and Metabolic Meals has all these flavors ;). At dinner, there’s always a focus on protein like tofu, beans, fish, etc. On weekends, I always go out to eat one night with my husband. I think we all need a break from cooking and tracking from time to time.  

  • Evening | Dessert | Popcorn

I usually snack on some popcorn before bed to help stop the midnight munchies. 

Want to design your own day? Check out the menu for ready-made meals, signature sides, premium proteins and desserts.

How I Got Here  

I really just love food and eating. Healthy food can taste amazing if you know what to do with it. I’ve been eating primarily vegetarian for 11 years now, including seafood and dairy, to help me meet my macro goals.  

Like many people, I had poor relationship with food growing up. I was a serial yo-yo dieter: counting calories, counting points, starting fad diets, etc. I was fascinated with healthy eating, but nothing ever stuck long term. In my mid-20s I decided to get my Master’s in nutrition and start my journey to become a dietitian so that I could help others with this issue. I started macro counting in fall 2018 and it was definitely the best way of eating I found to lose weight and maintain. My degree program helped me shift my meals and focus from low calorie, low nutrient dense, veggie-only meals to meals with high quality proteins. 

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