We’ve all been there. You need a little more of this, but you don’t have any macros left of that. I get it.
My advice: a) plan your days ahead of time so you don’t end up drinking butter or choking down 300g of chicken breasts at 9pm (not that either of those have ever happened to me…side note: they both have) and b) use this chart to help you fill in the gaps.
|Protein (limited fats)||Protein AND Fats||Fats||Fats AND Carbs||Carbs Only||Carbs AND Protein|
(breasts have least fat)
|steak||butter||avocados||sweet potatoes||leafy greens (spinach, kale, etc)|
|egg whites||sausages||MCT oil||guacamole||fruit||beans
(if they agree with you)
|protein shakes||bacon||ghee||cookies and ice cream (don’t tell
anyone I told you this!)
|cottage cheese||eggs||olives||oats (steel cut, if you can)|
|greek yogurt||fish||oils (avocado, olive, coconut, etc)|
|nuts, seeds, nut butters|
Big thanks to http://foodaddictandfitnessfanatic.com/?p=939 for this chart.
And check out this chart for nutritional information of different vegetables: http://carbswitch.com/2014/02/18/vegetable-macronutrients-chart/