Plate Math — OMAD Macro Tracker

Tonight's Plate

Fillets log at their raw package weight — ignore the glaze. Shrimp logs cooked, after boiling and peeling.

Calories Protein g Carb cap g

Yield Converters

Frozen shrimp → cooked

Your own measured yields. Shell-on tested at 8.2 oz → 3.6 oz.

oz frozen —

Raw fillet → cooked

Air fryer loses about a quarter of the weight to water. Macros stay put; they just concentrate.

oz raw —

Cost Per Gram of Protein

Cost per ounce lies — shrimp and salmon aren't equally protein-dense. This is the number that decides what goes in the cart.

Source	Price	$/cooked oz	$/g protein
Shrimp, P&D	$11.98 / lb	$1.04	$0.15
Sockeye	$14.67 / lb	$1.22	$0.16
Shrimp, shell-on	$8.50 / lb	$1.21	$0.18

Shell-on was never the cheap option. Once the shells and ice come off you're paying more per gram of protein than you pay for sockeye — and sockeye brings the omega-3s. Peeled wild shrimp beats both.

Per-Unit Reference

Food	Basis	Kcal	Protein	Net carb	Fat

Everything here is ±10%. Wild sockeye is the loosest — fat runs 5% to 11% by season and run, so a 10 oz portion is anywhere from 370 to 450 kcal. That swing is bigger than most single adjustments. Let the scale arbitrate over three weeks.