My way of staying fit in winters, when I really don’t want to leave the house let alone exercise, is doing youtube workouts and making sure I’ve got macro-friendly recipes at home.

These macro-friendly meal prep idea are packed with protein and have a nice amount of carbs. The meal preps will keep you energized and satisfied.

I’ve made these during the cold season, and they’re a pleasure to eat every time. My family agrees too, even though they have no fitness goals on their mind.

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. Chicken and Sweet Potato Meal Prep

This chicken and sweet potato meal prep is sweet, refreshing, savory, and filling. 

Packed with protein, nutrients, and healthy carbohydrates to keep you going, these meal prep bowls are the best. Not to mention, you only need a little bit of time to prepare all of them.

Per Serving:

• Calories: 728
• Fats: 37g
• Protein: 56g
• Carbs: 43g
• Fiber: 8.6g

3. Salmon with Asparagus and Lemon Sauce

Tender salmon with crisp asparagus in a zesty lemon sauce. This gluten-free, low-carb and high-protein meal prep is ready in just under 30 minutes.

Per Serving:

• Calories: 337
• Fats: 26g
• Protein: 19g
• Carbs: 8.4g
• Fiber: 1.9g
• Sugar: 3.9g

4. Baked Shrimp and Broccoli Foil Packs

Say farewell to boring salads. Once you try this high-protein goodness, this will be the only way to eat a salad.

This chicken, broccoli, onion, and farro salad is also perfect for your weight-loss plan.

The dressing here is a simple parsley and garlicky mixture, and let me tell you, it wraps it all up very deliciously.

Per Serving:

• Calories: 554
• Fats: 16g
• Protein: 62g
• Carbs: 46g
• Fiber: 14g
• Sugar: 21g

5. Turkey Taco Bowls

These turkey taco bowls feature perfectly spiced ground turkey with lime rice and fresh veggies.

It’s a great gluten-free, high-protein, and perfect recipe to use when you want to meal prep.

Per Serving:

• Calories: 723
• Fats: 30g
• Protein: 34g
• Carbs: 84g
• Fiber: 17g
• Sugar: 9.6g

6. Greek Chicken Bowls

These Greek Chicken bowls are the perfect Mediterranean meal prep full of flavor. Herby, delicious and filling. Gluten-free and high protein.

Whether you have it for lunch or dinner, these bowls are a great option because you can have them straight out of the fridge the following day, saving you a lot of time.

Per Serving:

• Calories: 659
• Fats: 27g
• Protein: 61g
• Carbs: 42g
• Fiber: 4.4g
• Sugar: 8.5g

7. Ranch Chicken Meal Prep

I know I love my chicken recipes! This is another version of chicken meal prep that will keep you full and satisfied.

Especially yummy for ranch sauce lovers. A side of broccoli and crispy potatoes with chicken and sauce will hit all the right spots.

This is one of my new favorite lunches!

Per Serving:

• Calories: 572
• Fats: 5.5g
• Protein: 33g
• Carbs: 44g
• Fiber: 5.4g
• Sugar: 3.4g

8. Honey Garlic Chicken

If you’re a fan of Asian flavors, then you will love this honey and garlic chicken recipe. A flavorful combination of sweet and salty notes that pair perfectly with the chicken thighs.

Such an easy way to make flavorful chicken. And even easier if you decide to make it ahead of time and have it a day or two later.

Per Serving:

• Calories: 803
• Fats: 23g
• Protein: 47g
• Carbs: 105g
• Fiber: 4.1g
• Sugar: 26g

9. Shrimp Buddha Bowls

These shrimp Buddha bowls have everything you need to make a delicious, healthy meal.

It contains lots of protein, vegetables, and healthy carbs and is full of comforting flavor! Gluten-free, dairy-free, high protein, and low calorie.

Per Serving:

• Calories: 323
• Fats: 12g
• Protein: 30g
• Carbs: 23g
• Fiber: 4g
• Sugar: 7.5g

10. Lemon Chicken with Veggies

Roasted sweet potatoes and broccoli. Herbed cherry tomatoes. And onion-drowned lemon-flavored chicken. Bursting with flavors and nutrients, this dish will keep you full. And healthy, too!

Rich in protein, decent in fiber, and really low in saturated fats. A lovely combination of chicken and vegetables that will be a breeze to make and pack for lunch.

Per Serving:

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

11. Sweet Potato Black Bean Rice Bowl

The recipe is perfect for healthy eaters craving something packed with nutrients that add variety and bold flavors. Forget about having boring healthy food!

It combines roasted sweet potatoes, seasoned black beans, and lime-infused basmati rice with a range of fresh toppings to create the ultimate meal.

Per Serving:

• Calories: 308
• Fats: 5.5g
• Protein: 12g
• Carbs: 55g
• Fiber: 13g
• Sugar: 4.2g

12. Cheeseburger Bowls

Craving a cheeseburger, but you are on a healthy journey? These cheeseburger bowls are low-carb, high in protein, gluten-free, and incredibly delicious.

Per Serving:

• Calories: 516
• Fats: 35g
• Protein: 35g
• Carbs: 15g
• Fiber: 3.7g
• Sugar: 7.1g

13. Teriyaki Chicken Meal Prep

This dish is salty. It is sweet. It is packed with broccoli. It features fluffy rice. Trust me, guys, coated chicken has never tasted this good.

The sauce here is really simple to make. It features soy sauce, garlic, ginger, honey, and brown sugar.

The chicken here is pan-fried. But you can also use leftover rotisserie chicken.

Per Serving:

• Calories: 653
• Fats: 20g
• Protein: 51g
• Carbs: 68g
• Fiber: 2.4g
• Sugar: 23g

14. Healthy Orange Chicken

If you love the whole broccoli, chicken, and rice idea but you’re not a fan of Teriyaki, this one’s for you. A full chicken meal with a sticky, orange-flavored sauce. Yummy!

The sauce includes both orange juice and zest, and it is incredibly citrusy and fragrant. It also has that acidic sweetness that combines so well with the meat.

If you don’t have any broccoli, you can use other veggies for this recipe, too. It is super versatile and customizable. And I’m sure it will taste great whatever you pair it with.

The next time you meal-prep, I suggest you give this nutritious dish a try.

Per Serving:

• Calories: 662
• Fats: 15g
• Protein: 62g
• Carbs: 71g
• Fiber: 6.1g
• Sugar: 21g

15. Salmon Meal Prep with Veggies

A nutritious salmon meal-prep idea that will give you two generous portions in just 40 minutes.

This dish is not only high in protein, but it is also gluten and dairy-free, too.

The salmon comes with a side consisting of cooked beets, sweet potatoes, cauliflower, and lots of parsley. It is fresh, delicious, and packed with nutrients.

Per Serving:

• Calories: 806
• Fats: 45g
• Protein: 54g
• Carbs: 53g
• Fiber: 13g
• Sugar: 16g

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. Burger in a Bowl

Who doesn’t love burgers? This burger in a bowl is a perfect healthy burger substitute for your regular burgers with plenty of veggies, fiber and protein without the carbs.

Per Serving:

• Calories: 360
• Fats: 21g
• Protein: 26g
• Carbs: 17g
• Fiber: 5.5g
• Sugar: 7.7g

18. Salmon Sheet Pan Dinner with Veggies

This sheet pan salmon dinner with veggies is sweet, umami, a little spicy, and delicious. It’s high protein, gluten-free, and dairy-free, and super easy to make.

Per Serving:

• Calories: 455
• Fats: 23g
• Protein: 21g
• Carbs: 44g
• Fiber: 4.5g

19. Salmon Bowl

Salmon, rice, veggies, and an irresistible spicy drizzle that will keep everyone coming back for more!

This protein-packed, high-calorie dish is perfect for those wanting to gain muscle without sacrificing their waistline.

Per Serving:

• Calories: 906
• Fats: 41g
• Protein: 32g
• Carbs: 105g
• Fiber: 13g
• Sugar: 13g

20. 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

21. 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