What are Free Foods? (AKA Poverty Macros)

Uncategorized Jul 29, 2019

We have all been there, you’re sitting in front of the TV after a long day of work and taking care of the kids when all of a sudden you have this urge to eat something. You aren’t hungry but you HAVE to munch on something! This is one of the most common reasons why people fall off their diet, bored snacking. Now it’s important to recognize the signs and check in with yourself when this urge arises but sometimes you just need something to hold you over that won’t count against your macros.

This is where Poverty Macros / Free Foods come in. These are foods you can snack on after you have tried drinking more water or checking in with yourself to see if you are actually hungry. If your stomach is still growling after you have done these two things then try some of these foods:


Celery: Celery has a high fiber content, meaning it will fill you up and your body will process it very effectively (i.e., it takes more calories to digest celery than what’s actually in celery)..

Iceberg lettuce: This type of lettuce has minimal caloric value making it a perfect food to satisfy that hand-to-mouth urge you get when you’re bored.

Cucumbers: Cucumbers have a large amount of water and fiber making them another food that is great to munch on without all the extra calories. (pro-tip: these are a great sub for a potato chip craving)

Miracle Noodles (available on Amazon and local grocery stores): These noodles are common in Asian cultures and are made from a type of yam. They are made up of water and fiber and take on the flavor of whatever they are paired with. This makes them an ideal filler for any meal.

Egg whites (2-3): Egg whites are the purest form of protein you can get. They have no carbs or fats making them a great snack or even just a staple to help you meet your protein goals for the day.

Sugar-free soda / Zero calorie: Sugar free soda is a great way to satisfy a sweet tooth without the extra calories. Brands like Zevia have mastered the art of creating quality tasting soda for zero calories. You can also get brands like ICE, Virgil’s, or even the zero-calorie version of your favorite name brand. Just be sure to check the label for excess salt, as this can sometimes cause serious bloating.

Seltzer: Seltzer is basically just carbonated water but the carbonation is actually the part that helps fill you up. This is a zero-calorie option that you can even get in different flavors. Try La Croix or Bubly, both can be found at your local grocery store. Check out fun flavors like coconut, passion fruit and blackberry.

Coffee and Tea (watch what you add to these, please): Coffee and tea are great ways to hold yourself over, but it’s important to leave out anything with sugar in it. You can use sugar-free syrups for your coffee or get stevia to add to your tea, but try to leave out the creamer, milk, or regular sugar.


These are great options for you to use but there are many others you can use as well, anything with zero calories or very minimal calories will work. If you find that you need additional help or an accountability partner, feel free to contact me and we can work through it together.


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