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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, nutrition and are easy to make even for beginners.

We’ve been told calories in equals calories out. But that may not always be the case.

We all know that a 500-calorie muffin is not the same as 500 calories of broccoli. That’s because the broccoli will leave you full… And better able to resist the muffin.

Besides, 500 calories of broccoli are whole lotta broccoli. In fact, it’s more than 9 cups of boiled broccoli– I bet you can’t eat all that broccoli in one sitting!

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

But life can get pretty hectic. And when life gets hectic, our lives and meals get out of balance.

That’s where meal prepping comes in hand. By meal prepping, you can ensure you have a well-balanced meal for each day of the week… No matter how hectic it gets.

So, today I’m sharing 25 macro-friendly meal preps. They’re not only well-balanced but delicious as well.

And to keep your meals fresh longer, make sure you store them in good air-tight food storage containers. I recommend these ones because they’re made out of glass.

If you prefer lighter containers, these BPA-free plastic containers here are a good option.
macro friendly meal preps

1. Garlic Butter Chicken Meatballs With Cauliflower Rice

Garlic Butter Chicken Meatballs


Sometimes life can be stressful. And when life gets out of control, all we want is some good old-fashioned comfort food.

Like these garlic butter chicken meatballs… Yes, you read that right.

They’re juicy, cheesy, and packed with flavor. And instead of serving them with pasta, you serve them with cauliflower rice.

The lightness of the cauliflower rice balances the heaviness of the meatballs. And it’s rich in fiber, which helps keep you full.

For extra convenience, you can just use prepackaged cauliflower rice like this. Or, to save money, you can simply make your own.

Making cauliflower rice is pretty easy. Just chop your cauliflower into pieces.

Then place the pieces in a food processor and pulse until rice-like. 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


2. Protein Bowls

Protein Bowls


We all could be eating more veggies. And salads are a great way to do that.

But after eating them, you often feel like you’re missing something. Like protein.

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 antioxidants and protein too. In fact, one serving provides a whopping 25 grams of protein.

And making them takes only 15 minutes. So, they’re perfect for when you’re running short on time.

Per Serving:

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


3. Spicy Chickpea & Quinoa Bowls

Spicy Chickpea Quinoa Bowls


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.

And these meal prep bowls are a great way to fuel a plant-based lifestyle. The chickpeas are spicy and brimming with flavor.

And they pair nicely with the fluffy veggie broth-infused quinoa. Besides adding texture, quinoa is pretty nutritious.

It contains more fiber than a lot of other grains. It’s also rich in manganese, magnesium, and phosphorus, which you need for healthy bones.

As an added bonus, it’s gluten-free. So, it’s a great option if you have allergies or sensitivities to gluten. 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

Mexican Meal Prep Bowls With Cauliflower Rice


Craving some Mexican Flava? Give this dish a try.

They’re super flavorful. That’s because you’re using a ton of spices- 8 to be exact.

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

Greek Couscous Salad


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.

And the homemade dressing complements the salad perfectly. The lemon juice adds acidity, while Dijon mustard adds some spiciness.

Meanwhile, the oregano and garlic add savory notes. You’ll want to make an extra dressing.

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

So, you can feel good about eating it. Bon appetit!

Per Serving:

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


6. Meal Prep Chicken Patties

Chicken Patties


Looking for a drool-worthy lunch idea? Then try these chicken patties.

They’re moist on the inside and nicely seared on the outside. And they’re seasoned to perfection.

They’re accompanied by creamy avocado, sweet tomatoes, and some spicy chipotle aioli. Your taste buds will be delighted.

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

So, you can eat one or two. And not feel guilty. 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

Vegan Sweet Potato Bowl


Autumn is such a beautiful time of the year. It’s the perfect time to watch leaves changing color.

It’s also the perfect time to eat bountiful salads. Like this vegan sweet potato and black bean bowl.

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.

And it’s rich in Vitamins A and C. So, it’s great for your immune system.

Per Serving:

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


8. Healthy Egg Salad Bowls

Healthy Egg Salad


I’m a big fan of egg salad sandwiches as I’m sure many of you are too. But they tend to be missing a little something…like veggies.

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

Paleo Breakfast


Breakfast is one of the most important meals of the day. That’s because it sets you up for the day.

But mornings can be so hectic. It’s hard enough getting ready in the morning… Let alone, making breakfast.

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. Just place your sausage and oil-tossed veggies on a baking sheet and let your oven do the baking.

Then, fry your eggs. Easy, peasy. 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

Buffalo Chicken Ranch


Everyone loves chicken. But after a while, it can get kind of boring.

So, if you’re looking to spice up your chicken dinner (or lunch), this meal prep is for you.

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

Besides being tasty, this meal prep is pretty nutritious. One serving provides more than 200% of your daily Vitamin A needs.

And it’s rich in Vitamin C too. So, it’s good for your immune system.

The key to the chicken being so tender is that you’re using an Instant Pot. So, make sure you have one handy.

If you don’t have one, here is a good quality one I use. Otherwise, you can cook your chicken in a slow cooker, cooking on low for 6 to 8 hours.

Per Serving:

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


11. California Sushi Roll Bowls With Cauliflower Rice

California Sushi Roll Bowls


I love sushi, as I’m sure many of you do too. But I’m not a big fan of the time and effort it takes to make it.

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

You have succulent crab meat, creamy avocado, and refreshing cucumbers. Accompanied by fluffy cauliflower rice and topped with black and white sesame seeds.

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, which are good for your brain and your heart.

You can find nori in the Asian food section of your grocery market. But if you have trouble finding it, 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

Lemon Chicken With Veggies


Chicken breasts are a great high protein option. And because they’re low in fat, they’re lower in calories.

But chicken breasts can taste like cardboard. And, no-one likes eating cardboard.

These chicken breasts taste like anything but cardboard. They’re 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.

So, it makes for a great post-workout dish. It’s also great for growing kids.

Per Serving:

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


13. Lemon Roasted Salmon With Sweet Potatoes & Broccolini

Lemon Roasted Salmon


Love your seafood? Then give this dish a try.

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

And the broccolini adds crunchiness and freshness.

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.

Now, this recipe calls for broccoli. But if you don’t have it, you can simply use broccoli instead.

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

Sesame Tofu With Zucchini Noodles


Tofu is a good source of plant-based protein. It also contains manganese and phosphorus, which you need for good bones.

But tofu can taste pretty bland. This crispy sesame tofu is anything but bland.

It’s crispy and tasty. The ginger adds heat, while the maple syrup adds sweetness.

Meanwhile, the soy sauce adds umami, and the garlic makes it savory. It’s a party in your mouth.

And the zucchini noodles are a nice, light alternative to regular noodles.

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

Garden Quinoa Salad


Summer is the perfect time for sitting on the deck. And enjoying refreshing salads.

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 homemade dressing is the icing on top of the cake, ahem salad.

It’s tangy, savory, and has some heat.

And the best part? This salad can be served chilled or at room temperature.

So, it makes for a great work lunch. No standing in line for the microwave with this baby!

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

Stir-Fried Pork


Chicken is good and all. But sometimes you want something a bit different…like pork.

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

It’s sure to make your taste buds happy.

Now, this meal prep makes just 2 servings. So, be sure to double or triple the recipe so you have enough.

And speaking about enough, make sure you also use a large skillet or work. This will help you prep in one go, rather than working in batches.

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

Butter Chicken


Craving Indian takeout? Have this instead.

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. Eating it with cauliflower rice instead of basmati rice cuts down on the carbs and calories.

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

Mason Jar Overnight Oats


Overnight oats are the rage right now. And for a good reason.

They make your morning routine less hectic. And who doesn’t love that?

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.

This meal prep is sure to become one of your favorites. That’s because it takes 10 minutes to make 5 servings.

That’s enough to cover your breakfasts for the entire workweek. Now that my friend, is how I like to roll.

Per Serving:

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


19. Ground Turkey Stir Fry

Ground Turkey Stir Fry


Looking for a tasty way to eat your veggies? Make some ground turkey stir fry.

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. Obviously, you can use whatever veggies you have on hand.

This stir fry is great just the way it is. Or if you like, you can serve it with brown rice or cauliflower rice.

Per Serving:

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


20. Taco Lettuce Wraps Meal Prep

Taco Lettuce Wraps


Sandwiches make for a great lunch. But all those carbs can leave you feeling drained and ready to take a nap.

That’s why I’m a big fan of lettuce wraps. You get all the tasty fillings minus the extra carbs.

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

While the corn, lettuce, and tomato add lightness. And the homemade taco seasoning adds lots of Mexican “Flava.”

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

Sweet Potato Fajitas


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

Sesame Noodle Bowls


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

Black Bean Quinoa Bake


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

But oftentimes, casseroles can be less than healthy. This quinoa bake is packed with nutrition and taste.

That’s because you’re using healthy ingredients. Like sweet potatoes, quinoa, black beans, and corn.

And the best part is that you don’t even have to cook your quinoa beforehand. So, it makes meal prep that much easier.

Per Serving:

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


24. Tofu & Veggie Spring Roll Bowls

Veggie Spring Roll Bowls


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

They’re deconstructed spring rolls. So, you have all the flavors of a spring roll without all the work.

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.

And making these bowls doesn’t take a ton of work. All it takes is 20 minutes, and you get to enjoy your spring rolls… Easy peasy.

Per Serving:

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


25. Quick Beef & Zucchini Skillet Meal Prep

Beef Zucchini Skillet


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.

Do keep in mind that this dish contains beef steak, which has a large carbon footprint. Thus, you may want to eat it less often.

Per Serving:

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


macro-friendly meal prep ideas

25 Macro-Friendly Meal Prep Recipes

Yield: 4
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes

Trying to keep a balanced diet? Give these Macro-friendly Meal Prep recipes a try. Super delicious, easy to make, and full of nutrition.


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


  1. 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.
  2. Get your shopping list going and make sure you've got all the ingredients.
  3. Get cooking and make your next Macro-friendly Meal Prep recipe!


Which one of these meal preps was your favorite? Let me know in the comment section or on Pinterest!

How much did you LOVE this recipe?

Follow me on Pinterest for more, and use the little pin button at the top of the card!


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.


Tuesday 2nd of March 2021

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


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


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! :)

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