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25 Macro-Friendly Meal Prep Recipes

Counting your macros? I’m sharing plenty of macro-friendly meal prep recipes that are full of flavors, and nutrition.

We all know that a 500-calorie muffin is not the same as 500 calories of broccoli. 500 calories of broccoli is more than 9 cups of boiled broccoli.

So, having meals with a healthy mix of carbs, fat, and protein, aka “macro-friendly” meals, is the way to go.

Make sure you store them in good air-tight food storage containers. I recommend these ones. these BPA-free plastic containers here are a good option too.

macro friendly meal prep

1. Garlic Butter Chicken Meatballs With Cauliflower Rice

Garlic Butter Chicken Meatballs

Credit: eatwell101.com

These garlic butter chicken meatballs are juicy, cheesy, and packed with flavor. The lightness of the cauliflower rice balances the heaviness of the meatballs.

You can just use prepackaged cauliflower rice like this. Or you can make your own. This food processor here should do the trick.

Check out more chicken meal prep ideas here.

Per Serving:

  • Calories: 342
  • Fats: 24g
  • Protein: 26g
  • Carbs: 8g
  • Fiber: 2g
  • Sugar: 2.5g

Recipe

2. Protein Bowls

Protein Bowls

Credit: tastythin.com

These meal prep bowls are pretty satisfying and tasty too. That’s because they’re packed with hard-boiled eggs, chicken, quinoa, and mixed greens. All topped with salad dressing.

So, you’re getting tons of protein too. In fact, one serving provides a whopping 25 grams of protein.

Per Serving:

  • Calories: 249
  • Fats: 11g
  • Protein: 25g
  • Carbs: 13g
  • Fiber: 1g
  • Sugar: 2g

Recipe

3. Spicy Chickpea & Quinoa Bowls

Spicy Chickpea Quinoa Bowls

Credit: eatyourselfskinny.com

More of us are trying to eat more plant-based meals. And for a good reason- eating plant-based has a lot of health benefits. Besides adding texture, quinoa is pretty nutritious.

As an added bonus, it’s gluten-free. If you would like to give it a try, you can get some here.

Per Serving:

  • Calories: 343
  • Fats: 5.9g
  • Protein: 12.4g
  • Carbs: 62.1g
  • Fiber: 10.2g
  • Sugar: 2.2g

Recipe

4. Mexican Meal Prep Bowls With Cauliflower Rice

Mexican Meal Prep Bowls With Cauliflower Rice

Credit: allnutritious.com

They’re sweet, savory, and spicy-but not too spicy. And the avocado balances out the heat nicely.

Meanwhile, the wild rocket salad adds nutrition and freshness.

Making these meal prep bowls takes only 20 minutes. So, you can spend less time in the kitchen and more time relaxing.

Per Serving:

  • Calories: 406
  • Fats: 17g
  • Protein: 48g
  • Carbs: 17g
  • Fiber: 8g
  • Sugar: 6.2g

Recipe

5. Greek Couscous Salad

Greek Couscous Salad

Credit: chelseasmessyapron.com

Can’t have enough Greek flavors? This salad is bursting with them! You have Mediterranean veggies like cherry tomatoes, bell peppers, and red onion.

The feta cheese adds creaminess. Meanwhile, the chickpeas and couscous add heartiness.

Besides being tasty, this salad meal prep is pretty nutritious. The olive oil provides tons of heart-healthy monounsaturated fats.

Per Serving:

  • Calories: 378
  • Fats: 25.9g
  • Protein: 9g
  • Carbs: 31.2g
  • Fiber: 10.3g
  • Sugar: 4.9g

Recipe

6. Meal Prep Chicken Patties

Chicken Patties

Credit: eatwell101.com

Looking for a drool-worthy lunch idea? These chicken patties are moist on the inside and nicely seared on the outside. And they’re seasoned to perfection.

Besides being yummy, this healthy meal prep is low in calories. In fact, one serving contains only 157 calories.

Check out more high protein meal prep recipes like this here.

Per Serving:

  • Calories: 157
  • Fats: 6.9g
  • Protein: 14.47g
  • Carbs: 11.28g
  • Fiber: 2.02g
  • Sugar: 5.69g

Recipe

7. Vegan Sweet Potato & Black Bean Bowl

Vegan Sweet Potato Bowl

Credit: thehungrywaitress.com

The black beans add heartiness, while the sweet potatoes add sweetness. Meanwhile, the crunchiness of the pine nuts balances out the fluffiness of the quinoa.

And the sauteed kale adds freshness. Eating healthy doesn’t get much better than this. This dish is packed with nutrition. It’s a good source of plant-based protein.

Per Serving:

  • Calories: 439
  • Fats: 20.8g
  • Protein: 13.4g
  • Carbs: 53.9g
  • Fiber:
  • Sugar: 4g

Recipe

8. Healthy Egg Salad Bowls

Healthy Egg Salad

Credit: allnutritious.com

With these egg salad bowls, you have the best of both worlds. You have the creaminess of egg salad. With the freshness and nutrition of avocadoes and cherry tomatoes.

You’re also getting a ton of fiber. In fact, one serving provides 40% of your daily fiber needs. So, you feel pretty full after eating them.

Per Serving:

  • Calories: 469
  • Fats: 31g
  • Protein: 27g
  • Carbs: 23g
  • Fiber: 10g
  • Sugar: 9.5g

Recipe

9. Paleo Breakfast Meal Prep Bowls

Paleo Breakfast

Credit: paleorunningmomma.com

These meal prep bowls make breakfast time a breeze. They’re really delicious.

You have roasted sweet potatoes, nicely caramelized brussels sprouts, and spicy sausage. All topped with a fried egg. Yum!

And these meal prep bowls are pretty easy to make. Check out more breakfast meal prep ideas here.

Per Serving:

  • Calories: 326
  • Fats: 21g
  • Protein: 17g
  • Carbs: 19g
  • Fiber: 5g
  • Sugar: 4g

Recipe

10. Buffalo Chicken Ranch Meal Prep

Buffalo Chicken Ranch

Credit: 40aprons.com

The creamy avocado cools down the tender, spicy chicken. Meanwhile, the fluffy cauliflower rice, celery, cucumber, and sweet tomatoes add freshness and nutrition.

The key to the chicken being so tender is that you’re using an Instant Pot. If you don’t have one, here is a good quality one I use.

Per Serving:

  • Calories: 287
  • Fats: 21g
  • Protein: 13g
  • Carbs: 13g
  • Fiber: 8g
  • Sugar: 3g

Recipe

11. California Sushi Roll Bowls With Cauliflower Rice

California Sushi Roll Bowls

Credit: kirbiecravings.com

These deconstructed California sushi rolls give you all the flavor of sushi…without all the effort.

The shredded nori adds a nice umami flavor. Besides adding flavor, nori is good for you too.

It contains vitamins and minerals such as iodine, iron, and calcium. And it’s a good source of omega-3s. You can get some here.

Per Serving:

  • Calories: 312
  • Fats: 18.1g
  • Protein: 9.9g
  • Carbs: 25.3g
  • Fiber: 6.5g
  • Sugar: 8.4g

Recipe

12. Lemon Chicken With Veggies Meal Prep

Lemon Chicken With Veggies

Credit: allnutritious.com

These chicken breasts are juicy, tangy, and savory. And we can’t forget the veggies. You have nicely caramelized roasted sweet potatoes and broccoli.

And you have cherry tomatoes topped with dill. Besides being yummy, this dish is pretty nutritious. It has 40 grams of protein.

Per Serving:

  • Calories: 500
  • Fats: 23g
  • Protein: 40g
  • Carbs: 35g
  • Fiber: 7.3g
  • Sugar: 11g

Recipe

13. Lemon Roasted Salmon With Sweet Potatoes & Broccolini

Lemon Roasted Salmon

Credit: littlespicejar.com

On the menu is tender, flaky garlic-butter salmon. The roasted cumin-tossed sweet potatoes add earthiness, complementing the salmon nicely.

Besides being tasty, salmon is good for you. It’s a great source of heart-boosting omega-3s.

It’s also rich in brain-boosting B vitamins. And it’s an excellent source of selenium, a powerful antioxidant.

Check out more salmon meal prep ideas right here!

Per Serving:

  • Calories: 282
  • Fats: 14.7g
  • Protein: 20.6g
  • Carbs: 17.6g
  • Fiber: 2g
  • Sugar: 2.9g

Recipe

14. Crispy Sesame Tofu With Zucchini Noodles

Sesame Tofu With Zucchini Noodles

Credit: myfoodstory.com

This crispy sesame tofu is anything but bland. It’s crispy and tasty. The ginger adds heat, while the maple syrup adds sweetness.

Making zucchini noodles is pretty easy. Simply cut off the ends of your zucchini. Then, spiralize your zucchini using a spiralizer like this.

Per Serving:

  • Calories: 397
  • Fats: 31g
  • Protein: 18g
  • Carbs: 16g
  • Fiber: 3g
  • Sugar: 10g

Recipe

15. Garden Quinoa Salad

Garden Quinoa Salad

Credit: simple-veganista.com

This salad tastes just as good as it looks. The edamame and quinoa add heartiness. While the cucumber, bell pepper, carrots, cherry tomatoes, and red onions add tons of freshness and flavor.

And the best part? This salad can be served chilled or at room temperature. So, it makes for a great work lunch.

Per Serving:

  • Calories: 304
  • Fats: 8.5g
  • Protein: 12.4g
  • Carbs: 51.2g
  • Fiber: 9.5g
  • Sugar: 8.2g

Recipe

16. Stir-Fried Pork Meal Prep With Ginger & Soy

Stir-Fried Pork

Credit: allnutritious.com

This meal prep is packed with Asian flavors. From the crispy pieces of pork to the bell peppers, snow peas, and spring onions.

Make sure you also use a large skillet or work. I recommend this wok here because it’s made of granite, a non-toxic material that doesn’t stick.

Per Serving:

  • Calories: 409
  • Fats: 19g
  • Protein: 32g
  • Carbs: 29g
  • Fiber: 6.8g
  • Sugar: 8g

Recipe

17. Butter Chicken Meal Prep

Butter Chicken

Credit: cookathomemom.com

The chicken is juicy and packed with flavor from the warm spices and coconut cream. And the sauce is creamy and luscious.

And to mop up all that delicious sauce, you’ll be eating it with cauliflower rice. So, you’re less likely to snooze after your meal.

Per Serving:

  • Calories: 405
  • Fats: 23g
  • Protein: 36g
  • Carbs: 13g
  • Fiber: 5g
  • Sugar: 5g

Recipe

18. Mason Jar Overnight Oats Meal Prep

Mason Jar Overnight Oats

Credit: inquiringchef.com

These overnight oats don’t disappoint. They’re packed with tasty ingredients. Like almond butter, chia seeds, oats, milk, and frozen berries.

To make them, you’ll need some Mason jars. So, make sure you have some. If not, you can stock on some here.

Per Serving:

  • Calories: 390
  • Fats: 12g
  • Protein: 15g
  • Carbs: 45g
  • Fiber: 9g
  • Sugar: 10g

Recipe

19. Ground Turkey Stir Fry

Ground Turkey Stir Fry

Credit: thegirlonbloor.com

This ground turkey stir fry is yummy and pretty easy to make. The homemade stir-fry sauce is delicious too.

The low-sodium soy sauce adds umami, while the honey adds sweetness. Meanwhile, the ginger and sriracha sauce add a nice heat.

Now, for this stir fry, you’ll be using a red pepper, red cabbage, green onions, and carrots.

Per Serving:

  • Calories: 237
  • Fats: 6g
  • Protein: 30g
  • Carbs: 18g
  • Fiber: 5g
  • Sugar: 11g

Recipe

20. Taco Lettuce Wraps Meal Prep

Taco Lettuce Wraps

Credit: kirbiecravings.com

These taco lettuce wraps are packed with flavor. The ground turkey and black beans make them super filling.

The homemade taco seasoning adds lots of Mexican flavor. You’ll need 8 different spices to make it. So, get out those measuring spoons. I like these ones here.

Per Serving:

  • Calories: 325
  • Fats: 11.6g
  • Protein: 26.4g
  • Carbs: 33.2g
  • Fiber: 9.9g
  • Sugar: 6.9g

Recipe

21. Sweet Potato Fajitas Meal Prep

Sweet Potato Fajitas

Credit: thefitchen.com

Looking for a meat-less fajita? This is a good option.

This fajita meal prep is all about the veggies. You’ve got nicely seasoned roasted veggies like sweet potatoes, red onions, and red and green bell peppers.

And to boost the protein, feel free to add some black beans or even tofu. Bon appetit!

Per Serving:

  • Calories: 376
  • Fats: 2g
  • Protein: 6g
  • Carbs: 60g
  • Fiber: 9g
  • Sugar:

Recipe

22. Sesame Noodle Bowls Meal Prep

Sesame Noodle Bowls

Credit: pinchofyum.com

Sometimes Sunday evening comes. And you’ve got nothing meal prepped…This meal prep is for times like that.

You have tender chicken, noodles, salted edamame, and refreshing cucumber. All topped with a creamy, rich sesame sauce.

And it takes all of 15 minutes to make. So, you can get meal prepping off your To-Do List.

Per Serving:

  • Calories: 395
  • Fats: 15.1g
  • Protein: 8.3g
  • Carbs: 57.3g
  • Fiber: 4.3g
  • Sugar: 4.3g

Recipe

23. Sweet Potato & Black Bean Quinoa Bake

Black Bean Quinoa Bake

Credit: eatyourselfskinny.com

Casseroles are a great dump and go meal prep. Dump all your ingredients in your pan, and let your oven do the baking.

This quinoa bake is packed with nutrition and taste. You’re using healthy ingredients. Like sweet potatoes, quinoa, black beans, and corn.

Per Serving:

  • Calories: 273
  • Fats: 2.5g
  • Protein: 11g
  • Carbs: 55.8g
  • Fiber: 10g
  • Sugar: 6.6g

Recipe

24. Tofu & Veggie Spring Roll Bowls

Veggie Spring Roll Bowls

Credit: cozypeachkitchen.com

Craving some vegan spring rolls? Give these spring roll bowls a try.

You’ve got sauteed tofu cubes, udon noodles, and a medley of veggies. Veggies like purple cabbage, carrots and cucumber.

The peanut sauce complements the “spring rolls” nicely.

Per Serving:

  • Calories: 302
  • Fats: 14g
  • Protein: 14g
  • Carbs: 33g
  • Fiber: 6g
  • Sugar: 8g

Recipe

25. Quick Beef & Zucchini Skillet Meal Prep

Beef Zucchini Skillet

Credit: primaverakitchen.com

Are you more of a meat and potatoes person? This meal prep is for you.

You’ve got juicy, tender, nicely charred steak. Accompanied by roasted potatoes.

And your zucchini is seared in beef grease, butter, and garlic. It tastes so yummy… It’s a great way to eat zucchini.

Per Serving:

  • Calories: 380
  • Fats: 21g
  • Protein: 27g
  • Carbs: 24g
  • Fiber: 3g
  • Sugar: 3g

Recipe

macro-friendly meal prep ideas

25 Macro-Friendly Meal Prep Recipes

Trying to keep a balanced diet? Give these Macro-friendly Meal Prep recipes a try. Super delicious, easy to make, and full of nutrition.
4.80 from 5 votes
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Course Meal Prep
Cuisine American
Servings 4

Ingredients
  

  • chicken/pork/beef/fish/halloumi/chickpeas/beans
  • veggies
  • rice or quinoa or couscous
  • salad
  • seasoning
  • dressing

Instructions
 

  • Scroll up to get a bunch of easy, yummy, and delicious recipes. Don't be afraid to get creative with the ingredients, you might discover a flavor you didn't know you liked.
  • Get your shopping list going and make sure you've got all the ingredients.
  • Get cooking and make your next Macro-friendly Meal Prep recipe!

Notes

Which one of these meal preps was your favorite? Let me know in the comment section or on Pinterest!
Rate this recipe!Let us know how it was!
Recipe Rating




Lily

Wednesday 16th of November 2022

This is honestly so helpful and helps me plan out what I could eat while still staying on track! Which one would you say is your favorite?

Karo @ AllNutritious

Thursday 17th of November 2022

IT's the Stir-Fried Pork Meal Prep :)

Rola EL-Halabi

Wednesday 6th of October 2021

HI, these are not 25/25/11 macros. So do I just divide them more?

Karo @ AllNutritious

Thursday 28th of October 2021

Hi Rola,

these recipes aren't 25/25/50. I know that everyone has different goals when it comes to their diet so these recipes are simply rich in all macros. If you want to manipulate the percentage of these, I would suggest adding more of the ingredient that contains most of the macro you want to level out. If you're looking for more carbs, I'd incorporate more starchy vegetables, legumes, or rice into my meals. For protein - focus on lean meat and fish. For healthy fats - just add avocado, olive oil to your recipe and that will help you to hit your macro goals easier.

I hope this is helpful.

Mrs. T

Tuesday 13th of April 2021

I recently had a traumatic experience (miscarriage) and put on a little extra weight. This will definitely kick start my fitness journey. I can’t wait to try these meals with my workout plan.

Karo @ AllNutritious

Tuesday 13th of April 2021

So sorry to hear it Mrs. T. Take care of yourself and I hope these meal preps will get you back on track.

Adriana

Tuesday 2nd of March 2021

THIS is just what i was looking for. They look so flavorful and healthy. Thank you

Brooke

Tuesday 16th of February 2021

I really enjoyed reading through your recipes. If you get a chance could you try to further research your statement about beef and their carbon foot print? I think you’ll find beef is actually a negative net carbon foot print due to their recycling/upcycling powers.

Thank you and have a great day

Michelle

Thursday 14th of April 2022

@Brooke, I was just going to comment this after reading! Beef (and dairy) production gets a bad rap, but cattle are some of the best recyclers out there! They're able to utilize so many waste products created from other industries as their food, bedding, etc. So their initial footprint may look larger on paper, but it's actually much lower in reality.

Karo @ AllNutritious

Tuesday 16th of February 2021

Hi Brooke, Thank you for coming and checking our website! All food has a positive net carbon footprint. :) All of it. Beef is at the top of the charts. Perhaps you're referring to a scientific paper that had a different view on the whole food system? Do send a link, I'd gladly read it! :)