I’m a dairy-free & gluten-free nutrition coach, here’s my go to order

Nutrition Coach Approved Chick-Fil-A Order:

Here’s my go-to order at Chick-fil-a, save this for your next road trip:

12-pc Grilled Nuggets

Kale Crunch Side Salad
Small Waffle Fry
An unsweetened Arnold Palmer, using the diet lemonade
2 Honey Mustard Sauce packets (Feel free to swap in your sauce of choice!)

Macro Breakdown:

Save it as a meal!

Be sure to save it as a meal in Cronometer, which will allow you to log faster the next time you go.

percentage scalability

3. They don’t scale infinitely:

The average 150-lb female client who works with us may scale from 1600 calories in a deficit to upwards of 2700 calories in a muscle build. What happens if we apply the 35-50-15 to those calorie ranges?

A Better way

Rather than using macro percentages, we like to use the current research to set an optimal range for protein and fats and then allocate all remaining calories to carbohydrates.

Optimal Dietary Fat Intake:

For most clients, especially women, we find a sweet spot for dietary fats in the 60-90g/day range with a higher top-end range when calories climb in a build, and a hard minimum (usually around ~50g) in fat loss.

Men? We’re looking at 50-100g per day if your calories are less than 3,000 a day. Above 3,000 calories and we let that float as needed, assuming digestion remains in a good spot.

Not sure how much protein to target every day?

Protein minimums and ranges are either a function of current body weight or estimated muscle mass, depending on your current body composition.

A general goal to start with when setting a protein minimum target is to aim for 0.7 grams of protein per pound of body weight. However, depending on our current body composition, we may need to adjust that target.

Setting protein minimums for each individual may involve several factors, so click here for education on setting your protein minimums.

We promise it’s worth it, it’s just too long for a blog post and it includes a calculator to do the math for you!

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