25 Macro-Friendly Meal Prep Recipes
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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.
Table of Contents
- 1. Garlic Butter Chicken Meatballs
- 2. Protein Bowls
- 3. Spicy Chickpea & Quinoa Bowls
- 4. Mexican Meal Prep Bowls With Cauliflower Rice
- 5. Greek Couscous Salad
- 6. Meal Prep Chicken Patties
- 7. Vegan Sweet Potato & Black Bean Bowl
- 8. Healthy Egg Salad Bowls
- 9. Paleo Breakfast Meal Prep Bowls
- 10. Buffalo Chicken Ranch Meal Prep
- 11. California Sushi Roll Bowls With Cauliflower Rice
- 12. Lemon Chicken With Veggies Meal Prep
- 13. Lemon Roasted Salmon With Sweet Potatoes & Broccolini
- 14. Crispy Sesame Tofu With Zucchini Noodles
- 15. Garden Quinoa Salad
- 16. Stir-Fried Pork Meal Prep With Ginger & Soy
- 17. Butter Chicken Meal Prep
- 18. Mason Jar Overnight Oats Meal Prep
- 19. Ground Turkey Stir Fry
- 20. Taco Lettuce Wraps Meal Prep
- 21. Sweet Potato Fajitas Meal Prep
- 22. Sesame Noodle Bowls Meal Prep
- 23. Sweet Potato & Black Bean Quinoa Bake
- 24. Tofu & Veggie Spring Roll Bowls
- 25. Quick Beef & Zucchini Skillet Meal Prep
1. Garlic Butter Chicken Meatballs
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: 400
- Fats: 24g
- Protein: 30g
- Carbs: 21g
- Fiber: 7g
- Sugar: 7.3g
2. 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
3. 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
4. Mexican Meal Prep Bowls With Cauliflower Rice
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
5. 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
6. Meal Prep 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
7. Vegan Sweet Potato & Black Bean 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
8. Healthy Egg Salad Bowls
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
9. Paleo Breakfast Meal Prep Bowls
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
10. Buffalo Chicken Ranch Meal Prep
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
11. California Sushi Roll Bowls With Cauliflower Rice
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
12. Lemon Chicken With Veggies Meal Prep
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
13. Lemon Roasted Salmon With Sweet Potatoes & Broccolini
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
14. Crispy 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
15. 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
16. Stir-Fried Pork Meal Prep With Ginger & Soy
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
17. Butter Chicken Meal Prep
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
18. Mason Jar Overnight Oats Meal Prep
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
19. 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
20. Taco Lettuce Wraps Meal Prep
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
21. Sweet Potato Fajitas Meal Prep
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:
22. Sesame Noodle Bowls Meal Prep
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
23. Sweet Potato & 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
24. Tofu & 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
25. Quick Beef & Zucchini Skillet Meal Prep
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
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?
IT’s the Stir-Fried Pork Meal Prep 🙂
HI, these are not 25/25/11 macros. So do I just divide them more?
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.
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.
So sorry to hear it Mrs. T. Take care of yourself and I hope these meal preps will get you back on track.
THIS is just what i was looking for. They look so flavorful and healthy. Thank you
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
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! 🙂
@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.