macronutrient recipes



Montana oatmeal: 14 grams of protein, 7 net carbs (complex), 1 gram fat, 100 calories

2-3 hard-boiled eggs:  12-18 grams protein, 8-12 grams fat, 140-210 Calories

1 cup of mixed berries: Roughly 20 Carbs (simple), 83 calories.
Blueberries are the highest in carbs. This is based on blueberries.

*Almond pack from Trader Joes: 9 grams of fat, 3 carbs, 3 grams protein 100 calories

*Only have 2 hard-boiled eggs if you have a pack of almonds



Montana Bar: 15 grams of protein, 4.5 grams carbs, 17 carbs (complex), 4.5 grams of fat, 170 calories

2 hard-boiled eggs: 12 grams of protein, 8 grams of fat, 140 calories

Small granny smith apple: 14 carbs (simple), 55 calories

*A bit short of calories. Always have this handy if you are rushed in the morning


#3 Breakfast Sandwich:

healthy egg*(You don’t have to have breakfast food for breakfast)

Two slices of Trader Joes 7 sprout bread: 8 Net cards (4 per slice), 2 grams of fat (1 per slice) 10 grams of protein (5 grams per slice), 120 calories (60 calories per slices)

2 fried eggs (use olive oil spray: 12 grams protein, 8 grams of fat, 140 calories. *you can also put 6 oz. of whole protein on this sandwich

¼ of an avocado on sandwich: 7.5 grams of fat, 2 net carbs, 1 gram of protein, 80.5 calories

1 cup of Berries: 20 carbs, 80 calories (again based on blueberries) Fruit of choice should be 20 carbs


#4 Order at a Restaurant:

4 Egg white omelets with spinach and peppers (use any veggies on our list):  20 grams protein, 8 grams of fat (figure sautéed in olive oil), 160 calories

Omelet with mozzarella cheese ADD: 4 grams of fat, 3 carbs,, 4 grams of protein 60 calories

Small cup of fruit: Berries are the best, but regardless have just a small dish if mixed fruit.
20 carbs (simple), 80 calories

Whole grain Bread/toast: Only 1 slice because you will not know the brand. The higher caloric bread. 1.5 grams of fat (1 slice), 21 carbs (complex), 2-3 grams of protein, 110 calories

Butter on toast ½ TBSP: 5.75 grams of fat, 51 calories


#5 Breakfast Sandwich:

Nova Lox 6 oz.:  39 grams of protein, 8 grams of fat, 210 Calories

Pepperidge Farm Whole grain English muffin: 22 net carbs (complex), 6 grams of protein, 1.5 grams of fat, 140 calories

Cream Cheese 1 TBSP: 5 grams of fat, 1 gram of protein, 51 calories

1 Cup of Berries (blueberries): 20 carbs (simple), 83 calories

About Us

jeanne montanaThe guidelines of the Montana Macro-Balance plan educate individuals and families about healthy choices and nutritional options to better their well-being. Montana Macro-Balance is an option "on-the-go."  The ultimate goal is to incorporate wholesome, nutrient dense foods into your daily meal plan. Nutritionally balanced meals starting from breakfast through dinner is a necessity.

Contact Us

Naples, Florida
773 428-2121