After a lot of research I found I should have 2250kcal (200 grams of protein, 205 grams of carbs, 65 grams of fat)
After more research, I found, I need the 'good' kinds of these macronutrients i.e. LEAN protein, COMPLEX (slow digesting) carbs, and HEALTHY (mono/poly-unsaturated fats)
After looking around, I compiled a list of foods in each of these 'categories'
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Lean protein:
-eggs
-chicken
-turkey
-beef
-tuna/salmon
-tofu
-quinoa
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Complex carbs:
-oats
-potatoes
-rice (wholemeal I assume)
-pasta (wholemeal I assume)
bread (wholemeal I assume)
beans (not sure what kind, I assume not baked beans)
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healthy unsaturated fats:
-mono:
---oil (olive/canola/sunflower/peanut/sesame)
---olives
---avocados
---nuts (almonds/peanuts/macadamia/hazelnut/pecan/cashew)
---peanut butter
-poly:
---oil(soybean/corn/safflower)
---walnuts
---seeds(sunflower/sesame/pumpkin)
---flaxseed
---salmon/tuna
---soy milk
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I'm extremely useless with making nutritious meals (or meals in general). Having the list above, I was tempted to just search for simple meals that included ingredients from all 3 categories, then just change the amount so that my macros were met (ending up with a giant meal which I would eat portions of throughout the day).
However, how do I know potatoes (a good complex carb) has bad fats? or eggs have simple (bad) carbs?
Can I really just mix and match these?
If so, do I just add up the carbs/proteins/fats on the info section of these ingredients to see if my macros are met?