macros & tracking made simple - from a biblical perspective
Macros Made Simple: A Faith-Based Guide to Building a Balanced Plate & Shopping with Confidence
Welcome back to The Refinery Movement Blog — where we strengthen the body, renew the mind, and keep Jesus at the center of it all. Today, we’re breaking down a topic women hear constantly in the fitness world but rarely feel confident about: macros.
Protein. Carbs. Fats.
Maybe you’ve heard these words thrown around everywhere online and thought, “Okay… but what does this actually mean for my body, my goals, and my daily life?”
Sis, this blog is going to simplify macros for beginners, teach you exactly how to build a balanced plate, and even walk you through a practical grocery list so you can shop with confidence and fuel the body God entrusted to you.
Let’s dive in.
What Are Macros? (Explained Simply)
Macros — short for macronutrients — are the nutrients your body needs in larger amounts. They give you energy, support muscle repair, regulate hormones, and help your body function the way God designed it to.
There are only three:
Protein
Carbohydrates
Fats
That’s it. No need to overcomplicate something God created with intention and clarity.
Why Macros Matter for Women of God
Before we talk numbers or grams or portion sizes, I want you to hear this clearly:
Fueling your body is stewardship.
You're not eating to chase an aesthetic.
You're not fueling your workouts to impress someone online.
You’re nourishing the body God gave you so you can show up strong for your calling, your family, your ministry, and the purpose He’s placed on your life.
When we eat well, we honor God with our strength (1 Corinthians 10:31).
Breaking Down Each Macro
1️⃣ PROTEIN — The Builder
Protein helps you build and repair muscle, supports hormones, keeps you full, and stabilizes blood sugar. Most women are severely under-eating it.
Simple protein sources:
Chicken
Ground turkey or lean beef
Eggs or egg whites
Greek yogurt
Cottage cheese
Protein powder
Tofu or tempeh
Easy rule of thumb:
Aim for a palm-sized portion (25–35g) of protein at each meal, especially if you strength train.
2️⃣ CARBS — The Energy Source
Carbs are NOT the enemy.
Your body loves using carbs for energy — especially during strength training.
Healthy carb sources:
Rice (white or brown — both are great!)
Potatoes
Oats
Quinoa
Fruit
Beans
Whole grain breads or pastas
Portion cue:
Aim for a cupped hand of carbs at meals.
If you lift, carbs are your golden fuel before and after your workout.
3️⃣ FATS — The Hormone Helpers
Healthy fats support your hormones, help you absorb vitamins, and keep you satisfied.
Great fat sources:
Avocado
Olive oil
Nuts + seeds
Nut butters
Salmon
Cheese
Portion cue:
About a thumb-sized serving of fats — or a small drizzle for oils.
The Refinery Plate Method: Build a Balanced Plate Every Time
Here’s the formula that makes everything click. If you learn one thing from this blog, let it be this:
Protein → Carb → Color → Fat
When building your plate…
Start with protein.
Add a carb for energy.
Add a color (veggies or fruit!) for fiber + micronutrients.
Top with a healthy fat.
That’s it.
Example Plates
Breakfast:
Greek yogurt + granola + berries + almond butter
Lunch:
Grilled chicken + rice + broccoli + avocado
Dinner:
Salmon + potatoes + asparagus + olive oil
Simple. Balanced. Biblical stewardship.
Want to Nerd Out? Here’s the Simple Science
For my girls who like the why behind the habits:
1. Eating Order Matters
Protein + veggies first, carbs last.
This helps with blood sugar, hunger control, and cravings.
2. Time Your Carbs Around Workouts
Carbs before = energy
Carbs after = recovery
Protein also after = muscle repair
3. Strength Training + Balanced Macros = MAGIC
Lifting weights makes your body more insulin sensitive — meaning you process carbs better, build muscle more efficiently, and burn more fat at rest.
This is why The Refinery Movement is always preaching strength training for women.
Common Macro Mistakes Women Make
Let’s avoid these:
❌ Undereating protein
❌ Overeating fats (they add up quickly!)
❌ Being scared of carbs
❌ Trying to track perfectly
❌ Believing you have to “earn” your food
You don’t need perfection to see progress.
Just intention.
Pray about starting. The devil wants you to overthink this. Don’t.
You can say this prayer right now:
“Father God help me get out of my own way. Protect me both physically and spiritually in all things today ; especially when stewarding my health, because I want to honor you God. Protect my thoughts, Lord I speak life into myself and over my health right now Lord. Help me master small holy habits. Help me not overthink. Help me remember that perfection is not the goal. Boost my mindset. Let my discipline be deep, and my eyes always on you, Jesus. Amen.”
How to Start Today (Super Simple)
For the next 7 days, focus on one thing:
👉 Have a source of protein at every meal.
Don’t stress about tracking yet.
Don’t obsess over numbers.
Just begin here.
Build your plate in order:
Protein → Carb → Color → Fat.
This one habit alone changes everything.
Beginner Grocery List: What to Buy This Week
If you’re thinking, “Okay AJ, but what do I actually buy at the grocery store?” — here’s a simple list to get you started.
Nothing fancy. Nothing expensive. Just basics.
🔹 Protein Picks (Choose 2–4)
Chicken breast or thighs
Ground turkey or lean beef
Eggs or egg whites
Greek yogurt
Cottage cheese
Protein powder
Canned tuna or salmon
Budget tip: Buy meat in bulk and freeze.
🔹 Carb Sources (Choose 2–3)
Rice
Potatoes
Oats
Whole grain bread or pasta
Fruit (berries, bananas, apples)
Tortillas
Beans
🔹 Colors (Veggies/Fiber)
Choose 2–3 you actually enjoy:
Broccoli
Green beans
Spinach
Mixed greens
Peppers
Carrots
Frozen veggies are easy and cheap if you are on a time or budget restraint.
🔹 Healthy Fats (Pick 1–2)
Avocado
Olive oil
Almonds or cashews
Nut butters
Cheese
Salmon
🔹 Quick Grab-and-Go Snacks
Greek yogurt cups
Rice cakes
String cheese
Apples + peanut butter
Clean-ingredient protein bars
How to Use This List
Choose:
2 proteins
2 carbs
2 veggies
1 fat
1–2 snacks
Rotate them through the week.
This alone will simplify your entire nutrition routine.
A Faith-Based Invitation: Holy Habits 2026
Before you go — I want to personally invite you into something God has placed deeply on my heart.
Holy Habits 2026 is a year-long, faith-based coaching and mentorship program for women who love Jesus and want to steward their health with purpose and community.
This program is for the woman who:
wants structure
desires accountability
craves deeper spiritual roots
is ready to become the disciplined, Spirit-led woman God is calling her to be
Together, we’ll build daily rhythms of strength training, macro education, intentional habits, and most importantly — we will read the entire Bible in 2026, cover to cover.
If you want to start your year anchored, supported, surrounded by sisters in Christ, and committed to growth…
👉 Join us at TheRefineryMovement.com
and schedule a call or send me a DM and I’ll get you plugged in.
This is your year for refinement, discipline, and holy confidence.
I’m proud of you already.
Love you girls — let’s keep moving in purpose.