Macro cheat sheet

Protein- All types of meat, fish, seafood, eggs, high protein dairy (Greek yogurt and cottage cheese) if well tolerated Fat- All types of nuts, nut butters and nut oils, olives and olive oil, avocado and avocado oil, coconut and coconut oil, butter, as by-product of many protein foods Carbs- All types of fruit, starchy vegetables (potato, sweet potato, carrots, peas, and beans), grains (preferably whole, ancient or sprouted grains and seeds such as rice, quinoa, millet, and buckwheat) If building or maintaining muscle, get a significant amount of protein at every meal- 20-50g depending on your daily needs.  Important to note: some foods that contain protein are not considered "protein rich". For example, beans are a CARB that have some protein, nuts are a FAT that have some protein. While every little bit adds up, relying on these for protein during all meals will quickly add up to too many grams of carbs and fat respectively.