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Enjoy a sustainable, balanced diet with these macro friendly meal prep recipes. These high protein recipes are perfect if you’re tracking macros or if you’re looking for a well-rounded meal that includes carbs, protein, and fats to keep you full.
Table Of Contents hide
1 Save This Recipe!
2 What are Macros?
3 Does Counting Macros Work?
3.1 Morning Oats Example
4 Macro Friendly Meal Prep Recipes
5 Want to know how to find your macros and get started without coaching?
6 Macro Friendly Breakfast Meal Prep Recipes
6.1 Macro Friendly Lunch and Dinner Meal Prep Recipes
6.2 Macro Snack Recipes
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PinLearn How to Track Macros
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What are Macros?
The term macros is short for macronutrients, which are carbohydrates, proteins, and fats.
Macros make up your calories and are a smart way to utilize your daily intake of energy to work for you.
Here is the caloric makeup of macros:
- 4 calories per gram of protein
- 4 calories per gram of carbs
- 9 calories per gram of fat
Does Counting Macros Work?
I have my clients focus on macros because it doesn’t label foods as good or bad. If the day gets away from you and you need to pick up something from the drive-thru, you can make it work.
Why macros?
Macros not only take the pressure off your food choices, but they also offer a vast amount of flexibility.
You will see that certain foods make you FEEL good, that they fill you better than others and by experimentation, you’ll find what works for you as an individual – which is amazing!
When you track macros, you don’t have to overhaul your lifestyle. You simply make little tweaks (reduce some sugar here, add a little protein there) and those small changes can add up to big results.
Here’s 6 Easy Ways to Start Tracking Macros
Morning Oats Example
Instead of throwing some quick oats in a bowl with berries try this:
- Add quick oats (or make rolled oats) in a bowl with a tsp of chia seeds, water or almond milk, and any sweetener you like (I prefer brown sugar Swerve).
- If you’re short on time like I always am, microwave that for about 60-90 seconds.
- Add berries, 0% Greek yogurt, and half a scoop of protein powder.
By doing this you take a meal that will leave you hungry within 45 minutes (just the oats and berries) and transformed it into a filling and fueling balanced breakfast.
The oats, chia seeds, and berries are your carbohydrates and fiber.
Adding the Greek yogurt and protein powder bulk it up and add an additional 20-30 grams of protein (depending on how much you use). The chia seeds have some fat but if you need more you can add some nuts (walnuts or pecans are amazing additions).
What a great way to start the day.
Macro Friendly Meal Prep Recipes
There are a lot of recipes below, so if you would like to skip to breakfast, lunch/dinner, or snack recipes use the table of contents above to skip to that section.
These macro friendly recipes are high protein and will help your “fit your macros” in for the rest of your day.
In reality, any recipe can be a macro friendly recipe but it helps when it’s balanced with high protein (keeps you even throughout the day).
Think of it like a teeter totter. Maybe you had a big slice of cake after lunch, which is primarily high carb and fat. You can either have a little protein snack (like string cheese, a hard boiled egg) or at your next meal have a large salad with an extra serving of chicken but less avocado and maybe half the typical amount of sweet potato you add (another option is to keep eating as normal and enjoy your treat that day – it’s up to you).
There are simple (and little) tweaks to your day you can make to make this lifestyle work for you…so you can have your cake and eat it too (I had to, I’m sorry).
I’m going to break down these macro meal prep recipes into breakfast, lunch or dinner, and snacks.
If you’re new to tracking macros, sign up for my free tracking macros for beginners guide.
GET STARTED WITH MACROS
Want to know how to find your macros and get started without coaching?
Learn about: Food Freedom, Your Way
Macro Friendly Breakfast Meal Prep Recipes
Whether you like a sweet or savory breakfast, you can add a few of these to this month’s meal plan and have the best of both worlds.
The nutrition information varies with each recipe but you can choose one main meal for the day and work around it for flexibility.
You can also find these 26 High Protein Breakfast recipes.
Protein Blueberry Muffins Recipe
Fluffy high protein blueberry muffins are a tasty and healthy breakfast. Stay energized through the day with these easy meal prep muffins.
Click here for the recipe
Gluten Free Blueberry Crisp Recipe
This is a delicious and healthy gluten free blueberry crisp recipe that would go well with ice cream, frozen yogurt, or just by itself.
Click here for the recipe
Brownie Batter Overnight Oats
Packed with protein, fiber, and chocolate this brownie batter overnight oats will keep you feeling full and satisfied throughout your morning.
Click here for the recipe
Strawberry Spinach Smoothie
This strawberry spinach smoothie makes it easy to sneak in extra veggies in a healthy smoothie. Perfect for post workout or as a healthy snack.
Click here for the recipe
Chicken Apple Breakfast Sausage
Chicken apple breakfast sausage is a tasty and healthy breakfast recipe. Not only are these homemade sausage patties Whole30 but they're also low carb and paleo friendly. They work with the the 21 Day Fix and portion container system as well. You'll love this easy breakfast recipe for meal prep.
Click here for the recipe
Carrot Cake Oatmeal
This delicious and healthy carrot cake oatmeal recipe is an easy meal prep breakfast that will keep you full thanks to the high fiber content and the added protein.
Click here for the recipe
Apple Cinnamon Oatmeal
This apple cinnamon oatmeal is a delicious way to start the day. Make it once and have breakfast for the next three days!
Click here for the recipe
Healthy Egg Casserole with Sweet Potatoes, Kale, and Peppers
Talk about your breakfast for dinner! This healthy egg casserole is amazing! Made with sweet potatoes, kale, and bell peppers this Whole30 and Paleo recipe check all the boxes.
Click here for the recipe
Zucchini Bread Baked Oatmeal Recipe
This Zucchini Bread Baked Oatmeal is a healthy and delicious way to start your day. Make this with or without eggs, and it’s gluten-free, dairy-free, and loaded with enough nutrients and fiber to keep you full. **I recommend this recipe to my clients often. Top with greek yogurt, berries, and even srpinkle some protein bar over top easily brings this to almost 40g of protein.
Healthy Starbucks Egg Bites Recipe
These copycat Starbucks Egg Bites are so delicious and easy to make in your Instant Pot! Save a ton of money by making these healthy egg bites at home. Instead of heavy creams and cheeses, these are made with cottage cheese and Greek yogurt.
Macro Friendly Lunch and Dinner Meal Prep Recipes
Quick ideas when you don’t have time to follow a recipe:
- Bagged salad, chicken, and cooked rice or sweet potato
- Stir fry using a protein of choice (tofu, chicken breast, ground turkey, steak, etc), bagged slaw/broccoli slaw/stir fry mixes, sauce of choice, rice, quinoa, or these amazing gluten free ramen noodles.
Here are some recipes that you can add to your macro meal plan:
Chicken Fajita Salad
This chicken fajita salad is one of my favorite salads ever! It's so easy to whip up and refrigerates well for meal prep. No salad dressing is needed, the fajita seasonings adds more than enough flavour.
Click here for the recipe
Cauliflower Chicken Fried Rice
A quick and easy chicken fried cauliflower rice recipe uses cauliflower rice instead of white rice, healthing up this popular Chinese dish by adding in more vegeteables.
Click here for the recipe
Turkey Harvest Salad
This turkey harvest salad is perfect for the cooler months. Fall harvest fruits and vegetables like sweet potato, apples, cranberries, and greens bring added health benefits and a ton of flavor to this simple lunch idea.
Click here for the recipe
Cheeseburger Salad
This easy easy and delicious cheeseburger salad recipe is a great way to get in extra veggies but still enjoy a summer BBQ favorite.
Click here for the recipe
Healthy Ground Chicken Stuffed Peppers
This recipe for healthy ground chicken stuffed peppers is such a simple and easy dinner idea. Made with brown rice, veggies, ground chicken, and marinara these stuffed bell peppers are easy to make keto or low carb (make without the rice).
Click here for the recipe
Turkey Taco Skillet
If you're looking for healthy ground turkey recipes for dinner then you're going to love this one pan turkey taco skillet! It's perfect for meal prep too!
Click here for the recipe
Instant Pot Southwest Chicken Soup
A quick and easy dinner recipe, this Instant Pot Southwest Chicken Soup is healthy and delicious high protein option that's good year round.
Click here for the recipe
Healthy Turkey Chili
You're going to love this healthy turkey chili! A high protein chili recipe that's low in fat and rich in fiber and will keep you full for hours. It's the perfect meal prep recipe for fall and winter.
Click here for the recipe
Curried Chicken Soup
Curried chicken soup is a nourishing soup to help bring you comfort during cold and flu season. It is packed with nutrient-rich ingredients and flavors that will leave you craving your next bite!
Click here for the recipe
Sheet Pan Roasted Red Pepper Chicken and Vegetables
This healthy recipe for roasted red pepper chicken and vegetables takes one pan chicken and transforms it into a flavorful (yet easy) dinner.
Click here for the recipe
Thai Chicken Veggie Noodle Salad with Peanut Sauce
If you love spiralized vegetable pasta then you're going to love this Thai Chicken Veggie Noodle Salad. It's made with a creamy peanut sauce that is quick and easy to whip up. Made with zoodles, carrot noodles, plus more veggies this healthy salad recipe is full of goodness! Perfect for work lunches or a quick dinner idea.
Click here for the recipe
Cashew Chicken Lettuce Wraps
Cashew Chicken Lettuce Wraps: Easy chicken lettuce wraps with an Asian-inspired cashew sauce, topped with toasted cashews and green onion.
Skinny Turkey Enchiladas – apaigeofpositivity
Skinny Turkey Enchiladas have all of your favorite taco flavors with fat-free and low-carb ingredients, making this a macro-friendly dish.
Macro-Friendly Cheesy Quesadilla
Macro-Friendly Cheesy Quesadilla is packed with flavor & stupid easy to make! Crisp pita with melty cheese & a seasoning blend to top it off.
Spaghetti Squash with Ground Turkey
Eating in a calorie deficit will lead to weight loss. This spaghetti squash with ground turkey dinner can help you meet your weight loss goals by helping you eat fewer calorie and staying full.
Chicken Fajita Meal Prep Recipe
Easy from start to finish this Chicken Fajita Meal Prep Recipe takes just 30 minutes to make excellent (and healthy) meal prep to fuel you through the week.
Chicken Burrito Skillet Dinner
This chicken burrito skillet dinner comes together in one pan to make a quick, easy, and healthy dinner the whole family will love! This simple recipe has everything you love in a burrito but is made in a skillet!
Healthy Chicken Salad Recipe with Greek Yogurt
This healthy chicken salad recipe is a great choice for lunches, dinner on the go, and protein filled snacks! This Chicken Salad with Greek Yogurt and mayo is a great way to make low calorie chicken salad for sandwiches and salads. Crockpot Chicken Salad | 21 Day Fix Chicken Salad | 2B Mindset Chick…
Italian Chicken Salad {Healthy & EASY Meal Prep Salad lunch idea!}
Could you use a new meal prep salad that’s healthy AND delicious? This Italian Chicken Salad is the perfect mix of Italian flavors and healthy ingredients to keep you full for hours. If you need lunch salad ideas, you’ll love this one!
Instant Pot Chicken Shawarma Wraps
Chicken shawarma wraps are the most flavorful & easy meal! No need to marinade, put everything in the Instant Pot & smother in yogurt sauce!
Greek Chicken Bowls – Easy Meal Prep Recipe
Ready in mins this Greek Chicken Bowls recipe is perfect for meal prep for the week. Make the rice and chicken ahead of time!
Sheet Pan Pesto Chicken and Vegetables Recipe
This healthy sheet pan pesto chicken and vegetables recipe is crazy easy! This dinner bakes in less than 30 minutes and makes a great meal prep recipe.
Fast High Protein Mexican Fiesta Pasta Salad
Easy, fast and healthy meal to satisfy the entire family. This Mexican fiesta pasta salad is the perfect way to get your daily fill of protein and veggies!
Macro Snack Recipes
Not everything has to be a recipe that you have to cook and prep ahead of time. I’ll include a few recipes but here are some easy snacks that are either grab and go or easy to quickly whip up:
- Fruit of choice, Greek yogurt, with whatever toppings you desire: peanut butter, honey, sugar free maple syrup, nuts, etc.
- Cheese plate (even if it’s just some string cheese, fruit, maybe some nuts too).
- Cottage cheese
- Frozen skyr yogurt bars
- Jerky
- Turkey roll ups (sliced turkey, veggies, maybe some cream cheese
- Veggies (my favorites are carrots or bell pepper), crackers, and hummus (or a greek yogurt-based dip)
- Apple and nut butter
- Protein bars (I like Built Bars, you can use code RANDA for a discount). Read my full Built Bar review.
- Protein shakes/smoothies
- Edamame
- Celery and peanut butter
You can also look at these 35+ High Protein Snacks.
Strawberry Cauliflower Shake
If you're looking for ways to add more veggies to your diet try this strawberry cauliflower smoothie recipe. Hidden vegetables that taste like dessert? Yes! It's a high in protein that's perfect for post workout too.
Click here for the recipe
Lemon Poppyseed Chia Pudding
This creamy lemon poppyseed chia pudding recipe is one of my favorite healthy snacks that's low calorie and packed with fiber. Not only is it quick to whip up but it's so delicious even my picky 3 year old reaches for it when she wants a snack.
Click here for the recipe
Protein Rice Krispie Treats
You're going to love these protein rice krispie treats! With 9g of protein, these sweet treats will help you reach your goals.
Click here for the recipe
Baked Crab Cakes Recipe
These gluten free healthy oven baked crab cakes are so easy! Not only are they low carb but they're also paleo and Whole30 recipes as well. Whether you make them as appetizers or as a healthy dinner recipe, you're going to love them.
Click here for the recipe
Raspberry Protein Oatmeal Muffins
This raspberry protein oatmeal muffins recipe is a fantastic meal prep idea for on the go breakfasts for busy mornings.
Click here for the recipe
Protein Tzatziki Sauce
This high protein healthy tzatziki sauce recipe is a healthy dip for vegetables, pitas, or a sauce for rice and chicken. The best part? It's easy to make.
Click here for the recipe
Peanut Butter Bliss Balls (Vegan & Protein-Packed)
These protein-packed peanut butter bliss balls are melt-in-your-mouth delicious, made with whole foods and feature a surprising, undetectable ingredient! The perfect vegan post-workout snack idea that’s totally moreish. Delectable, easy-to-make snacks are just the best!
Protein Snack Pack – Easy Lunch Meal Prep
Protein Snack Packs filled with hard-boiled eggs, almonds, hummus, and crunchy veggies. An easy and delicious lunchtime meal-prep solution perfect for any protein lover, these fantastic little protein snack packs are perfect for school lunches, post-workout snacks, or picnics in the park.
Tuna Cucumber Cups – Whole30, Low Carb
These Tuna Cucumber Cups are the perfect quick and easy lunch or healthy meal prep! They’re Gluten Free, Whole30 and Keto/Low Carb too!
Homemade Peanut Butter Protein Bars
Looking for a healthy homemade protein bars recipe? These scrumptious peanut butter protein bars are low sugar and just 6 ingredients!
Sriracha Deviled Eggs Recipe
Sriracha Deviled Eggs – these yummy appetizers are so easy to make and are a party hit. This spicy 21 Day Fix approved recipe is a high protein snack.
Edamame Recipe
This Homemade Salted Edamame recipe tastes just like your favorite Japanese restaurant. This healthy recipe takes 15 minutes and requires 2 ingredients. Make it as a side dish or a snack!
