Macros Made Simple: A Grace-Filled Approach to Fueling Your Body

What Are Macros, Really?

Macros — short for macronutrients — are the three main nutrients your body needs in large amounts:

• Protein – builds and repairs tissues
  
  
• Carbs – provide energy
  
  
• Fats – support hormones and brain health
  All three are good, necessary, and created by God to serve your body.
   None are bad. None should be feared. Each one has a purpose.

Let's choose intentional stewardship around macros, why? It’s biblical.

Proverbs 24:5 (NLT) says:

“The wise are mightier than the strong, and those with knowledge grow stronger and stronger.”

Here’s a super simple way to build a balanced, macro-friendly plate without tracking every gram:

• 1. Protein (size of your palm):
•  Chicken, eggs, cottage cheese, Greek yogurt, beans, tofu, etc.
• Helps with fullness and muscle repair

2. Carbs (size of your fist):

•  Rice, potatoes, fruit, oats, whole grains
• Gives you energy for the day — especially important for moms and busy women!

3. Fats (size of your thumb):

•  Avocado, nuts, olive oil, nut butters
• -Supports hormone health and keeps you satisfied

4. Bonus: Fiber & Color

•  Add vegetables or fruits for vitamins, minerals, and fullness
• Think colorful: spinach, berries, peppers, etc.

Here are three ways you can start using macro wisdom without stress:

1. Use a visual plate guide.
    Focus on types of foods, not exact numbers.
   
   
2. Plan ahead.
    Think about adding protein and healthy carbs to each meal.
    Example: Instead of just toast for breakfast, add eggs and fruit.
   
   
3. Pray over your meals.
    Invite God into your choices. Ask Him to lead your relationship with food — even the small decisions.
   
   Your body is not a math problem to solve — it’s a temple to be cared for.

Macros are helpful. But they are tools, not masters. You already have a Master — Jesus — and He invites you to walk in wisdom, not fear.

Thank you Jesus for the gift of food and the opportunity to learn new ways to fuel my body. Help me to trust You Father and lean into Your wisdom, I know You know what my body needs. This is a little scary to me Lord so thank You for giving me peace as I remove diet culture habits from my body and my brain. Teach me Lord, Amen.

Are you sick of trying diet after diet and NOT losing weight?

Hey there friend, I'm Lindy Schlabach, Christian Fitness & Nutrition Coach. I gained 100 pounds in my late twenties and struggled for years to get it off. Seven years ago, I found a basic system that worked and has helped me lose 90 of those pounds. I’ve been working with women in online fitness and nutrition ever since to break chains of diet culture, embrace their bodies and fueling instead of dieting.

In this podcast, I'll teach you how to:

• • Lose Weight in a Way that honors God without obsessing about the scale
  • Meal Plan and Prep for Your Family
  • Follow a MACRO based plan that allows you to eat the foods you love.
  • Recognize and pray through triggers keeping you stuck.
  • I’ll help you Plan your week and schedule your self-care time.
  • Cultivate a spirit of self-discipline in your workouts you actually enjoy.
  
  It's time to give God your health journey and watch Him make you new, from the inside, OUT.

Join The Biblical Weight Loss Framework: https://www.herweightlossmindset.com/framework

Join my FREE Community: https://bit.ly/JoinTheChristianWeightLossCommunity

Join my Insiders List with weekly tips for weight loss for Christian women: http://herweightlossmindset.com/herweightlossmindsetinsiders

Transcript

My friend, welcome back to the show. Today's episode is one I know many of you have been curious about. Today we're talking about macros, what they are, how to use them, and how we can approach them through a lens of grace and not obsession.

Hopefully this will help with nutrition clarity and biblical balance. Now listen, I know nutrition talk can feel overwhelming or even triggering if you've had a rocky relationship with food. I've been there.

So let me reassure you, this is not a deity, number-crushing, guilt-driven conversation. This is about fueling your body with wisdom, freeing your mind from food fear and walking in peace with how you nourish yourself. So let's dive in.

Are you sick of trying diet after diet and not losing weight? Are you tired of doubting your ability to actually lose weight in a healthy way? Do you wish you could find a laid out for you plan that will help you stay accountable to your goals?

Hey friends, I'm Lindy Schlabach, Christian Fitness & Nutrition Coach. I gained 100 pounds in my late 20s and struggled for years to get it off. So grab your pre-workout and let's chat.

You're ready to take a Holy Spirit led approach to weight loss God's way? Join the Biblical Weight Loss Framework. You can find more information in the show notes or at herweightlossmindset.com/framework.

That's herweightlossmindset.com/framework.

If you're tired of comparing yourself to every influencer on social media, if you're tired of feeling constantly overwhelmed and defeated by how to exercise, what to eat, how to break chains of food addiction, join the Biblical Weight Loss Framework.

You can do this. It is never too late to try again. When we operate through God's grace and mercy, we begin to realize that it's not about the weight loss, it's about living in Holy Spirit obedience.

Through the framework, you're going to find ways to do just that. Be sure to join us at herweightlossmindset.com/framework. Let's talk about macros.

Macros made simple. What really are macros? I want to give you a super simple guide.

Macros is short for macronutrients, and there are three main nutrients that your body needs in large amounts, protein, carbs, and fat. Protein builds and repairs tissue, carbs provide your energy, and fats support your hormones and your brain health.

All three are good, all three are necessary, and all three are created by God to serve your body. None are bad, none should be feared, and each one has a specific purpose. I want you to think of macros like a toolbox.

You don't need only one tool in your toolbox. You need all three to build and maintain a strong, energized, and healthy body. So, why do we even bother learning about macros?

Because when you understand what your body needs, you can stop feeling confused about food. You can stop swinging between under and overeating. You can stop believing that carbs or fat are the enemy.

Instead, you start to ask, how can I balance this meal to give my body what it needs? How can I eat to feel energized, not sluggish or shameful? That's called intentional stewardship, and it's biblical.

Proverbs 24, 5 says, the wise are mightier than the strong, and those with knowledge grow stronger and stronger. The wise are mightier than the strong, and those with knowledge grow stronger and stronger. How would you round food?

It's a gift, not so you can control your body, but so you can care for her wisely. So here's a super simple way to build a balanced, macro-friendly plate without tracking every gram. So think about protein fitting into the size of your palm.

Chicken, eggs, cottage cheese, Greek yogurt, beans, tofu, these are all great sources of protein, and they help keeping you full and satiated and with muscle repair. Think about carbs fitting into the size of your fist.

Rice, potatoes, fruit, oats, many vegetables, whole grains, these give you your energy for the day. They are especially important for moms and busy women. Carbs are not the enemy.

Think about fats fitting into the size of your thumb or in a quarter cup depending on the type of fat it is. Avocado and nuts, cheese, those would fit into a quarter size cup.

Think about olive oil, nut butters, fitting into like a teaspoon or something the size of your thumb. And fats support hormone health and they keep us satisfied. So I also want you to think about fiber and color as a bonus.

Add fruits and veggies for vitamins, minerals, and fullness. These things are full of phytonutrients and phytonutrients are God's gift to our body through the things that he's put in the ground.

Think colorful, think spinach, berries, peppers, watermelon, grapes. Now let's talk about a few common traps Christian women fall into with macros and how we can respond in grace. The first thing, we're overtracking.

Listen, you don't need to log every bite, I'm guilty of this. I got really legalistic in my macros there for a while. God isn't asking you to count everything, he's asking you to pay attention.

So instead of obsessive tracking, try planning balanced meals ahead and listening to your hunger cues. The second one is demonizing carbs or fat. God created all food for our good.

Carbs are fuel, fat supports your brain and your hormones. So instead of low carb or no fat guilt, try choosing nutrient dense carbs like fruit, sweet potatoes, or whole grains, and eating healthy fats in the proper amounts.

We're also not trying to earn or burn our food. I am so guilty of this. This is where grace really comes in.

Food is fuel, it is not a reward or punishment.

So if you're someone like me who likes to eat ice cream, probably more than she should, I just say thank you Lord for taste buds that I get to enjoy this ice cream and thank you that my body is going to utilize the macros that are in it to glorify

you with my actions and my choices. So instead of thinking I have to work this off later, instead say thank you Lord for this meal that nourishes my body. So I want you to think about three ways you can start using macro wisdom without stress.

I want you to use a visual plate guide. Focus on types of food, not exact numbers.

So this might take a little bit of practice and what we teach in the Biblical Weight Loss Framework is to really give yourself about 30 to 60 days for your macro plan to start working for your body because a couple of things are going to happen when

you first start eating macros. One, you're going to be giving her the fuel that she actually needs. So she's going to hang on to it and she's going to disperse it as she needs to. So you might gain a little bit of weight.

You might be bloated. You might be gassy. This is why movement and water and rest are so vital when incorporating a macro type plan.

Once you create that plan, that plate a couple of times a week, you're going to really see what a balanced macro plate looks like for your four to five meals a day.

So then when you're out and about or after a certain period of time, you're not measuring everything. You can see kind of a visual guide of what it looks like. It doesn't have to be an exact number.

The second way to use macro wisdom without stress is plan ahead. Think about adding protein and healthy carbs to each meal. So instead of just having toast for breakfast, add eggs, some spinach, and maybe a side of fruit.

And the third thing, pray over your meals. Invite God into your choices. Ask him to lead your relationship with food even in the small decisions.

So in the mornings when I am eating breakfast, I like to plan my macros for the day. So like last night, we had our discipleship class and I knew we were having mashed potatoes and salad and beef and carrots.

So I plugged all of that into my macro plan. So that way I knew that I was getting the right amount of nutrients for that meal and then throughout the rest of the day, I could track accordingly.

Listen, beloved, your body is not a math problem to solve. She is a temple to be cared for. Yes, macros are helpful.

They will change your body. They will help you lose the weight that you desire. But they are tools, not masters.

Let's not get into idol worship or legalistic habits in our macro plan. You have a master already and his name is Jesus. He invites you to walk in this macro wisdom without fear.

So let's stop striving and trying and start stewarding and trusting and praying and walking and step with the Holy Spirit. You get to fuel your body with peace.

You're going to eat a lot more food than you have been probably when you start eating a macro plan. Trust that where God guides, he's going to provide. Honor him with your plate.

You can be free from the food noise and it all starts with small, grace-filled steps to trusting in him. Thank you, Jesus, for the gift of food and the opportunity to learn new ways to fuel my body.

Help me to trust you, Father, and lean into your wisdom. I know you know what my body needs. To be honest, this is a little scary for me, Lord, so thank you for giving me peace as I remove diet culture habits from my body and my brain.

Teach me, Lord, and let me be open. Amen. I hope this episode encouraged you today.

Would you share it with a friend who is tired of food confusion? Let's spread the message that nutrition and grace can go together. What a beautiful gift.

Hey, sis. I hope you enjoyed today's episode. If so, would you take 30 seconds and share it with a friend?

Also, please leave a quick review for the show on Apple Podcast. It lights me up to know this podcast is helping you. Okay, it's time to go make a protein shake and get my sweat on.

No more standing in the kitchen waiting for motivation to appear. I will meet you back here for another episode. God bless.