How to Hit Your Macros Perfectly on a Fat Loss Journey (Even as a Busy Mom!)

In order to hit your macros every day while on a fat loss journey, you need a few tricks up your sleeve. But don’t worry—it’s not as complicated as it sounds. With my practical tips (and two bonus recipes at the end!), you’ll be nailing your macros and losing fat seamlessly, all while keeping up with mom life.

Hitting Your Macros Is Like Building a Lego Set

If you’ve ever helped your kids build a Lego masterpiece, you know how it works—you have all the right pieces; you just need to put them together correctly. The same goes for hitting your macros. Your fridge and pantry are full of the right foods; you just need to arrange them in a way that fits your daily macro targets.

So, let’s start with the basics:

What Are Macros and Why Should You Track Them?

Hi, I’m Ellyse! If you’re new here, I coach women on how to lose 20+ pounds postpartum, regain their strength (and their sparkle), and feel incredible in their bodies again. And if you’ve ever thought, What in the Bluey is she talking about when she says “macros”?!—don’t worry, I’ve got you covered.

Macronutrients (or macros) are the three main components of food that provide energy:
Protein – 4 calories per gram
Carbohydrates – 4 calories per gram
Fats – 9 calories per gram
(And in case you’re wondering, alcohol has 7 calories per gram, and yes, it counts toward your macros if you’re tracking.)

Tracking macros helps ensure you’re fueling your body properly for fat loss while keeping your metabolism and energy levels high-even as a busy mom!

Hitting Your Macros: Why They Matter More Than Just Calories

Before we dive deeper into macros, let’s clear something up—calories aren’t the enemy. You might hear the word calorie and instantly think of restriction, but calories are simply a unit of energy. Just like inches measure height and pounds measure weight, calories measure the energy your body uses and burns.

If you’ve been searching for ways to lose weight as a busy mom, you’ve probably come across the classic advice:
“Eat 1,200 calories a day to lose weight.”

This is cookie-cutter nonsense—because just like every cookie is slightly different, so is every body. Blanket calorie recommendations don’t account for individual differences like height, weight, muscle mass, and activity level.

For example, consider two women:

• A 5’9″, 150-lb woman has a maintenance intake of about 2,000 calories—her fat loss range might be 1,500–1,700 calories.
• A 5’3″, 135-lb woman maintains at around 1,800 calories, so her fat loss range might be 1,300–1,500 calories.

Neither of these women should be eating 1,200 calories—it’s simply too low for most people and can lead to low energy, muscle loss, and a sluggish metabolism. This is why I always start my clients with a small deficit and adjust only if necessary.

Why Macros Matter More Than Just Calories

However, focusing only on calories can lead to misleading results. Technically, you could eat cake and cookies all day and still lose weight. But would you feel full? Would you have energy to keep up as a busy mom? Would your body be nourished?

This is where macros come in. Tracking macros isn’t just about how much you eat—it’s about what you eat. Macros help you:
Prioritize protein for muscle retention, satiety, and fat loss.
Balance carbs and fats for sustained energy and hormone health.
Eat a variety of foods—nothing is off-limits, but you learn how to build meals that fuel your body.

So yes, you can still have cake. But tracking macros ensures that you’re also hitting your protein goal, eating fiber, and giving your body the nutrients it needs to thrive—especially when juggling life as a busy mom.

Why Tracking Macros Matters for Fat Loss

You probably landed on this blog because you’re ready to get back to your pre-pregnancy body—or better yet, into the best shape of your life and busy mom life makes it seem impossible. But let’s be real: fat loss is mostly a nutrition game.

You’ve probably heard the classic advice:
“Eat less, move more.”

But…HOW?!

How do you lose fat while keeping up with your kids, meal prepping, and managing life as a busy mom without running on fumes?

What if you’re breastfeeding and worried about maintaining your milk supply?

Or maybe you had a C-section and feel like you’re stuck with a lower belly pooch forever?

While I can’t promise you’ll look exactly the same as before having kids (because, hello, we literally grew humans inside us!), I can help you get in the best shape of your life while keeping your milk supply strong and safely regaining core strength postpartum by implementing a strategy for hitting your macros perfectly.

And it all starts in the kitchen and fat loss mostly starts with eating more protein.

Let me explain.

Hitting your macros starts with protein

If there’s one macro that can make or break your fat loss journey, it’s protein. Most women don’t eat nearly enough, which leads to hunger, muscle loss, and slower progress. When it comes to hitting your macros, prioritizing protein is the key to staying full, preserving muscle, and seeing real body composition changes.

Here’s why protein is a non-negotiable for fat loss:
✔ Keeps You Fuller for Longer – Protein digests more slowly than carbs or fats, reducing cravings and snacking.
✔ Preserves Muscle While Losing Fat – In a calorie deficit, your body can burn muscle along with fat. Eating enough protein ensures you lose fat—not muscle.
✔ Boosts Metabolism – Protein has a higher thermic effect, meaning your body burns more calories just digesting it compared to carbs or fats.
✔ Shapes Your Body – Fat loss isn’t just about the scale—you want to look leaner, stronger, and more toned. Protein makes that happen.

How much protein do you need? A good starting point for hitting your macros is 0.8–1g of protein per pound of ideal body weight. So if your goal weight is 140 lbs, aim for 110-140g of protein per day.

Now that you understand why protein is essential, let’s get into five practical ways to hit your macros—even with a busy mom schedule.

If any of this is making you nod along like we’re vibing or you still feeling unsure of how to make your goals a reality, you don’t have to do it alone. I train woman just like you everyday. Join the team!

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5 Hacks for Hitting Your Macros Perfectly As a Busy Mom

1. Plan Your Days Backwards

Instead of scrambling at the end of the day to hit your targets, plan ahead—starting with your morning scramble. Literally. Eggs or egg whites are a great way to start the day (and if you don’t or can’t eat eggs, I’ve got alternatives for you).

Even better, plan your meals the night before. Take a few minutes to map out your day based on what you have prepped or stocked in your fridge and pantry. Focus on hitting your protein goal first—that’s the hardest macro for most people to reach. If your fats and carbs aren’t perfectly lined up, don’t stress. You’ll naturally fill those in as the day goes on. 😉

Need some high-protein, macro-friendly breakfast ideas? Here are a few options:

• Greek Yogurt Power Bowl: ¾ cup nonfat Greek yogurt + ½ scoop protein powder + berries + crushed rice cakes for crunch.
• High-Protein Oats: ½ cup oats + ½ scoop protein powder + chia seeds + a few raspberries.
• Cottage Cheese & Fruit Plate: ½ cup cottage cheese + sliced kiwi + a sprinkle of flaxseeds.
• Savory Breakfast Wrap: Carb-balance tortilla + turkey slices + avocado + a little cheese.
• Protein Smoothie: 1 scoop protein powder + ½ banana + almond milk + a handful of spinach.

A little planning makes a big difference in making macro tracking effortless instead of a last-minute struggle.

2. Protein First, Always

We’ve already touched on this, but let me drive it home—repetition is key! Protein is often the hardest macro to hit, but it’s crucial for fat loss, muscle maintenance, and staying full throughout the day. Every meal should start with a protein source to help you meet your goals and keep hunger at bay.

Here are some easy high-protein staples to keep on hand:

• Rotisserie chicken (a total lifesaver!)
• Greek yogurt or cottage cheese
• Protein powder (quick and versatile)
• Lean ground turkey or beef
• Eggs and egg whites

By prioritizing protein at every meal, you’ll set yourself up for success in hitting your macros and feeling satisfied.

Pro Tip: If you get to the end of the day and need more protein, a protein shake + cottage cheese + turkey slices = an easy fix.

3. Fiber Shall Not Be Missed

Fiber is essential for staying full, supporting digestion, and regulating blood sugar. Many of my clients struggle to hit their fiber goal at first, but once they focus on fiber-dense foods, they notice a big difference in hunger and energy levels.

While most vegetables contain fiber, some are much more fiber-packed than others. Here are my favorite low-calorie, high-fiber options:

Vegetables:

• Broccoli (5g per cup)
• Cauliflower (3g per cup)
• Zucchini (2g per cup)
• Brussels sprouts (4g per cup)
• Cabbage (2g per cup)
• Spinach (4g per cup)
• Green beans (4g per cup)
• Asparagus (3g per cup)

Fruits:

• Raspberries (8g per cup)
• Blackberries (8g per cup)
• Pears (5g per medium pear)
• Apples (4g per medium apple)
• Kiwi (5g per fruit)

Other Fiber-Rich Foods:

• Chia seeds (10g per 2 tbsp)
• Flaxseeds (6g per 2 tbsp)
• Psyllium husk (7g per tbsp)
• Oats (4g per ½ cup)
• Lentils (8g per ½ cup cooked)

Ideally, aiming for 25-30g of fiber per day can help with fat loss by keeping you full and satisfied without adding a lot of extra calories. The best way to hit your fiber goal is to include a variety of these foods throughout the day.

4. Have go-to’s for crazy days

Especially, on crazy days full of tantrums, appointments and spilled milk-easy go-to’s are a must! Remember, you don’t always have to love every bite that goes down the hatch. Sometimes, it’s a matter of just making it happen!

Easy go-tos:

• Breakfast: Greek yogurt and berry bowl
• Lunch: Carb balance tortilla with tuna packet and light dressing for an easy wrap
• Dinner: Cottage cheese, sliced cucumber, cherry tomatoes, deli turkey, and a handful of almonds.

Ultimately, these are some easy meals that are versatile to whatever you have on hand while also helping you meet your nutrition needs! Yay!

5. Batch Cook Staples for Hitting Your Macros

Batch cooking makes hectic days (like the ones we covered in tip #4) so much easier and helps ensure you’re hitting your macros without the stress of cooking multiple times a day. As a busy mom, you don’t always have time to cook fresh meals, but having prepped staples on hand makes it simple to throw together quick, balanced meals.

• When I cook dinner, I make extra so I have leftovers that can be repurposed.
• I split proteins into two flavors by seasoning half one way and half another to keep meals interesting.
• I prep staples in bulk—like cooking enough rice for 3-4 days—to save time.
• Veggies rarely last long in my house (a win!), so I prep them just enough to make meals easier without wasting freshness.

Here are my favorite batch-cooked staples that make hitting your macros easier for a busy mom:

Proteins:

• Lean ground beef – Season half for tacos, half for stir-fry or bowls.
• Chicken thighs (boneless, skinless) – Bake, air-fry, or slow cook for easy shredded chicken.
• Rotisserie chicken – The ultimate no-cook shortcut.
• Ground turkey – Great for wraps, bowls, or adding to eggs.
• Hard-boiled eggs – A quick grab-and-go protein source.

Carbs:

• Rice – Cook once, use in stir-fries, bowls, or wraps throughout the week.
• Quinoa – A fiber-rich alternative to rice with more protein.
• Sweet potatoes – Roast a few at once for easy sides or mash into breakfast.
• Oats – Prep overnight oats or cook a big batch for the week.

Veggies:

• Roasted broccoli, cauliflower, or Brussels sprouts – Pairs with any meal.
• Zucchini and squash – Easy to sauté or roast in bulk.
• Pre-chopped bell peppers and onions – Perfect for quick stir-fries or omelets.
• Cucumbers and cherry tomatoes – No prep needed, just wash and toss into meals.

Extras:

• Cottage cheese or Greek yogurt – A high-protein snack or meal base.
• Pre-washed greens – For quick salads or to add to wraps.
• Hummus or guacamole packs – Easy dips for veggies or sandwich spreads.

Having these staples prepped makes hitting your macros effortless, saving time and stress—exactly what a busy mom needs.e cooking every day.

6. Steal My Macro Secrets

Swap High-Fat Options for Lower-Fat Versions

Low-fat foods sometimes get a bad rap, but there’s a time and place for everything. When you’re in a fat loss phase, it’s not the time to load up on full-fat everything. Instead, choose one or two higher-fat foods you want to keep in your diet (like avocado or peanut butter) and swap other sources for lower-fat alternatives. Once you’re in maintenance or focusing on muscle-building, you can add those full-fat options back in.

Swap High-Carb Sides for More Voluminous Options

The same strategy applies to carbs. To stay full on fewer calories, prioritize high-volume, fiber-rich carbs like:

• Leafy greens
• Zucchini and squash
• Broccoli and cauliflower

Potatoes and other starchy carbs can still fit, but in a fat loss phase, they should be portioned strategically unless your calorie target allows for more.

Pre-Portion Your Snacks

If mindless snacking is a struggle, pre-portion your snacks in advance. Either buy them pre-portioned or divide them into individual servings yourself to prevent accidentally overdoing it.

Bonus: 2 Quick Macro-Friendly Recipes That Will Help You Hit Your Macros

High-Protein Pancakes (30g protein per serving)
Ingredients:

• 1/2 cup egg whites
• 1/2 cup oats
• 1/2 banana
• 1 scoop protein powder
• 1/2 tsp baking powder

Instructions:

1. Blend all ingredients until smooth.
2. Cook on a greased pan over medium heat.
3. Top with Greek yogurt, berries, and a drizzle of honey.

High-Protein Greek Yogurt Bark (30g Protein per Serving)

Ingredients:

• 1 ½ cups nonfat Greek yogurt
• 1 scoop vanilla or strawberry protein powder
• ½ cup sliced strawberries or blueberries
• 1 tbsp crushed rice cakes (for crunch) or cacao nibs
• 1 tbsp sugar-free maple syrup or honey (optional)

Instructions:

1. Mix Greek yogurt and protein powder in a bowl until smooth.
2. Line a baking sheet with parchment paper and spread the yogurt mixture evenly.
3. Sprinkle with sliced berries and crushed rice cakes (or cacao nibs for extra crunch).
4. Drizzle with sugar-free maple syrup or honey if desired.
5. Freeze for 2-3 hours until solid.
6. Break into pieces and enjoy! Store leftovers in the freezer.

Bonus Tip: For even more protein, sprinkle crushed freeze-dried egg whites or add collagen powder to the mix!

PIN IT FOR LATER:

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3 Non-Scale Victories: Winning Beyond The Scale

Crafting Your Dream Body: The Ultimate Macro-Friendly Food Grocery List

5 Quick Strength Workouts for Moms Who Homeschool

Why you’re not losing weight in a calorie deficit

Sleep Routine for Moms: 7 Simple Tips to Rest, Recharge, and Thrive

3 Time Management Tips to Crush It at Mom Life

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Ellyse Abernathy | Strength + Nutrition Coach (@ellyse_fit) • Instagram photos and videos