While IIFYM counts macros, nothing is stopping you from being conscious of micronutrients as well. If it fits your macros works for me because I love balance and fun foods.

What is IIFYM? Why does it work so well for me? 

The definition from healthline.com:

“IIFYM, or “If It Fits Your Macros,” is a type of flexible dieting that helps people lose weight without feeling overly restricted.

Rather than focusing on calories, IIFYM tracks macronutrients instead — namely protein, fat and carbohydrates.

This allows for much more flexibility since all foods can be enjoyed as long as they fit into your macros for the day.” 

I find that you should be able to eat cake sometimes, while eating well most of the time. Restriction leads to annoyance, then it leads people to give up. IIFYM is more sustainable and less insane and not restrictive at all (to me, at least).

I use My Fitness Pal to track on gym days where I need to hit my protein goals, otherwise I usually know intuitively what my caloric intake needs are.

Everyone is different, do what works for you, but there are other ways to achieve your goals that do not involve restriction. I am simply sharing what works for me and has provided me with sustainable results and the maintenance of my muscle gains. 

This is what my grocery list looks like on an IIFYM and intuitive eating diet. I choose a few items from the following categories for my weekly grocery list:

  1. Protein:
  • Turkey 
  • Turkey bacon
  • Eggs 
  • Chicken
  • Shrimp
  • Fish
  • Beef 
  • Chickpeas or tofu
  1. Veggies:
  • Spinach
  • Lettuces (mixed greens, romaine)
  • Kale 
  • Avocado
  • Cucumber
  • Broccoli
  • Celery
  • Corn
  • Cauliflower
  • Peppers
  • Zucchini
  • Asparagus
  1. Starches or carbs (both simple and complex, you do you, choose acordingly to your preferences, you know your body best):
  • Bread 
  • Quinoa
  • Rice
  • Pasta
  • Potato
  • Sweet potato
  • Tortilla chips 
  • Tortilla wraps 
  1. Fun add-ins for garnish:
  • Blueberries
  • Strawberries
  • Dried mangoes
  • Green apples
  • Olives
  • Tomatoes
  • Various nuts
  1. Seasonings & sauces:
  • Lemon juice
  • Basil
  • Cilantro
  • Coriander
  • Salt 
  • Pepper
  • Lemon pepper seasoning
  • Dressings (ranch, Italian, etc)
  • Olive oil
  • Soy sauce
  • Tzatziki
  • Salsa


Chicken, rice, broccoli, olive oil, salt and pepper = my favourite bro meal, super simple, yet satisfying.

Steak, taco seasoning and cheese in a tortilla = easy quesadilla. I do not have hours to spend cooking, nor do I enjoy it, so I keep it simple.


The most important part...

YOUR FAVOURITE ICE CREAM AND COOKIES, YES, LIVE YOUR LIFE. Of course, add snacks like cheese, nuts, and fruit to your grocery list, but do not forget to have fun!

Catering to some of my cravings has helped me stay sane. It is far more sustainable and the famous diet-culture nonsense of eliminating food groups (that you are not even sensitive or allergic to) for no reason.

I used to restrict my diet, but the stress of restriction lead to slowing down my metabolism as I was panicking about calories, that was a mess. Now, I am free to listen to my body.

Hope this helps you create meals around your own lifestyle and preferences!

If this post inspired you, you may also like our collection to use as inspiration for your at-home or outdoor workouts!