Wondering what macro-friendly meals are or what benefits you can get from them?
Curious about how regularly eating macro-friendly meals can help you achieve your fitness goals without cutting out foods?
Today, I’ll be sharing a round-up of macro-friendly recipes you can add to your meal rotations and spilling the tea on exactly how eating these meals can help support your fitness goals.
10 Macro-Friendly Meals
Before we jump right into sharing macro-friendly recipes, let’s start with the basics and answer what exactly a macro-friendly meal is along with the benefits you can get from them. The term “macro” is derived from the word macronutrient, which describes three food groups that offer optimal energy for the body: protein, fat, and carbohydrates.
A macro-friendly diet leans more toward eating a diet that consists of a well-balanced intake of protein, carbohydrates, and fat. After figuring out your daily recommended calorie needs, divide the calories into proportions, such as 10–35% proteins, 20–35% fats, and 45–65% carbs in order to come up with a balanced macro breakdown.
A macro-friendly meal is a category of foods that contain high protein, fat, and carbs to ensure you’re getting what you need the macronutrients your body needs to perform.
Below are 10 macro-friendly meals you can try out for breakfast, lunch and dinner. Bonus points because a lot of these are also gluten free!
Macro-friendly breakfast ideas
Baked Sweet Potato with Peanut Butter & Banana
405 calories
This quick and easy to prepare breakfast is packed with flavor and nutrition. The baked sweet potato with peanut butter and banana is a well-balanced breakfast that contains all three macronutrients.
Here’s how to make it.
Ingredients
- 1 Potato, sweet, medium, 5 inches – 112 calories
- 2 Tbsp Peanut butter (Tbsp) – 188 calories
- 1 Banana – 105 calories
- ¼ tsp Cinnamon – 0 calories
Instructions
Step 1:
Poke holes in potato with a fork.
Step 2:
Microwave on a microwave safe dish for 4 minutes on each side.
Step 3:
Slice potato in half, top with peanut butter, then sliced banana, then cinnamon.
Step 4:
No nuts? Use seeds, e.g. sunflower seed butter.
Fried Eggs with Smoked Salmon Plate
388 calories
This quick and easy breakfast is packed with healthy fat and protein. The combination of these super ingredients will leave you feeling satisfied and with an energetic start to your day.
Ingredients
- 2 Egg, large – 144 calories
- ½ Avocado, small – 116.5 calories
- 2 oz Smoked salmon – 66.5 calories
- 1 cup Sugar snap peas – 61 calories
Instructions
Step 1:
Spray a small non-stick pan with an oil spray, crack in eggs & fry. Top with seasonings.
Step 2:
Make plate of snap peas, smoked salmon, eggs, and avocado
Hard Boiled Egg & 2 String Cheese
232 calories
Needing something quick, on the go, and macro-friendly? You’ll love this trusty macro-friendly meal: a boiled egg breakfast with string cheese.
Ingredients
- 1 Egg, large – 72 calories
- 2 Cheese, string cheese, cheddar, full fat/ regular – 160 calories
Instructions
Step 1:
Hard boil egg
1 Egg & 1/2 Avocado
189 calories
Keep it simple and fresh with this high protein, healthy fat dynamic duo for an easy lightweight breakfast to support your weight loss journey.
Ingredients
- 1 Egg, large – 72 calories
- ½ Avocado, small – 116.5 calories
Instructions
Step 1:
Hard boil egg
Step 2:
Keep the other 1/2 of the avocado fresh by running water over it & storing it in an air-tight container in the fridge. Use the 1/2 of the avocado without the pit first
Step 3:
If you prefer to use a to-go guacamole packet or 1 string cheese for easier transport, that is fine too!
Caprese Stacks
156 calories
Not only is this macro-friendly meal low calorie, it also packs a tasty punch. Who doesn’t love caprese? Take yours up a notch with these yummy caprese stacks to help meet your macro goals.
Ingredients
- ½ Tomato, medium – 11 calories
- 2 oz Cheese, sliced, mozzarella, full fat/ regular – 140 calories
- 1 cup Leafy greens, arugula, raw – 5 calories
- ¼ tsp Basil, dried – 0 calories
- ¼ tsp Oregano – 0 calories
- ¼ tsp Salt – 0 calories
- ¼ tsp Pepper – 0 calories
Instructions
Step 1:
Slice tomato & layer slices on top of cheese as shown in the picture.
Step 2:
Top with arugula and seasonings.
Step 3:
No dairy? Use a dairy-free cheese, or top cheese with slices of avocado.
2% Flavored Greek Yogurt with 1/4 Cup Nuts
350 CALORIES
I’m actually impressed with how well-balanced this breakfast idea is, especially with the high protein, carbohydrates, and fat! Coming in at about 21g carbs, 22g protein, and 23g fat (plus 4g fiber, and 9g added sugar), this quick and easy dish makes the perfect breakfast when hitting your macro is your main focus.
Ingredients
1 Greek Yogurt, flavored (<15 gm sugar/ serving), 2%, single-serving container – 150 calories
¼ cup Nuts – 200 calories
Instructions
- Add nuts to yogurt
- Any nut or seed is fine
- No dairy? Use a dairy-free yogurt
Macro-friendly lunch ideas
Ground Turkey Sweet Potato Skillet
551 calories
If you’ve got the time to meal prep, you’ll want to add this delicious and hardy option to your rotation. This ground turkey and sweet potato skillet recipe is one for the books!
Here’s how to prepare it.
Ingredients
- 1 Potato, sweet, medium, 5 inches – 112 calories
- 4 oz Ground turkey, 93% lean, raw – 172 calories
- ¼ Avocado, small – 58.25 calories
- 1½ cups Brussels sprouts, shaved – 84 calories
- 2 Tbsp Parsley, fresh – 0 calories
- ¼ cup Cheese, shredded, mozzarella – 84 calories
- 1 tsp Avocado oil (tsp) – 41 calories
- 1 tsp Garlic salt (tsp) – 0 calories
- ⅛ tsp Pepper – 0 calories
Instructions
Step 1:
Cube sweet potato.
Step 2:
Add oil to a pan.
Step 3:
Cook sweet potato on low-medium heat, covered with a lid, until mostly cooked through, about 15-20 minutes.
Step 4:
Add in shaved Brussels (I buy pre-shaved), ground turkey, and seasonings (season well!).
Step 5:
Continue cooking pan’s contents until ground turkey has cooked through, about another 7 minutes.
Step 6:
Top with cheese, and cover your pot with a lid. Turn heat to low. Let cheese melt.
Step 7:
Top with diced avocado and chopped parsley.
Step 8:
Serve!
Step 9:
No dairy? Use more oil when cooking, and/or more avocado to top your stir fry. No turkey? Use white beans or tofu.
Chicken Pot Pie Skillet
395 calories
Don’t have time to bake a chicken pot pie? Try this version on a skillet. It’s packed with flavor and macro-friendly ingredients to satisfy your belly and weight loss journey.
Ingredients
- 4 oz Ground turkey, 85% lean, raw – 225 calories
- ½ cup Carrots, baby – 22.5 calories
- ½ cup Celery stalks, chopped in half – 8 calories
- ½ Onion, yellow – 27.5 calories
- ⅓ cup Cheese, shredded, mozzarella – 112 calories
- ¼ tsp Basil, dried – 0 calories
- ¼ tsp Oregano – 0 calories
- ¼ tsp Salt – 0 calories
Instructions
Step 1:
Dice carrots, onion & celery.
Step 2:
Spray pan with an oil spray. Cook ground turkey and veggies to pan. Cook on medium heat for 10-15 minutes stirring frequently, until meat and veggies have cooked through.
Step 3:
Top with cheese and seasonings.
Step 4:
Let cheese melt 2-3 minutes (or alternatively, you can broil in the oven for 3 minutes).
Step 5:
No dairy? Use a dairy free cheese, oil, or add in pancetta instead. No animal protein? Use beans or tofu.
Ground Turkey Lettuce Wraps Box with Guac
361 calories
Get a load of this ground turkey lettuce wrap providing you with a healthy selection of protein, carbohydrates, and fat. Making hitting your macro easy and delish!
Ingredients
- 4 oz Ground turkey, 85% lean, raw – 225 calories
- 1 cup Leafy greens, lettuce, raw – 5 calories
- ½ cup Carrots, baby – 22.5 calories
- 1 Guacamole, single-serving packet – 100 calories
- ½ cup Celery stalks, chopped in half – 8 calories
- ¼ tsp Salt – 0 calories
- ¼ tsp Pepper – 0 calories
Instructions
Step 1:
Spray a pan with an oil spray (like olive oil!). Stir-fry ground turkey until no longer pink, on medium heat. Add in chopped baby carrots & celery, and seasonings, cook for another ~5 minutes.
Step 2:
Add to lettuce wraps.
Step 3:
No ground turkey? Use tofu.
Step 4:
No cookies are in this recipe although they’re in the picture.
Macro-friendly dinner ideas
Burrito Bowl with Black Beans
471 calories
One sure-fire way to get a good variety of not only macronutrients, but also micronutrients too is to throw it in a bowl. This burrito bowl with black beans makes for the perfect macro-friendly meal. Not only is it jam packed with flavor, it’s also hardy and sure to help you go to bed satisfied for the day.
Ingredients
- 2 cups Leafy greens, lettuce, raw – 10 calories
- 6 oz Chicken breast, boneless, skinless, raw – 190 calories
- ¼ cup Salsa – 16 calories
- ½ Bell pepper, green – 13.5 calories
- ¼ Onion, yellow – 13.75 calories
- ½ cup Beans & legumes, black beans, cooked – 114 calories
- ¼ tsp Salt – 0 calories
- ¼ cup Cheese, Mexican, shredded – 114 calories
Instructions
Step 1:
Spray a pan with an oil spray.
Step 2:
Slice chicken and vegetables into strips.
Step 3:
Cook chicken and veggies for ~10 minutes on low heat, until chicken has cooked through.
Step 4:
Combine all ingredients into a salad.
Step 5:
No chicken? Use tofu, canned tuna, or more beans.
Cowboy Bake
338 calories
There’s so many macro-friendly recipes you can try with ground turkey. It’s a great source of high protein and low fat/calories, which makes it an ideal food for weight loss. Try this cowboy bake recipe for a yummy and easy dinner to make on the days you don’t feel like working hard in the kitchen.
Ingredients
- 4 oz Ground turkey, 93% lean, raw – 172 calories
- ½ cup Rice, brown, cooked – 120 calories
- ½ Carrots, whole, medium – 12.5 calories
- 1½ cups Cabbage, shredded – 33 calories
- ¼ tsp Pepper – 0 calories
- ⅛ tsp Turmeric powder – 0 calories
- ⅛ tsp Onion powder – 0 calories
Instructions
Step 1:
Cook rice as instructed on the package.
Step 2:
Chop carrots into small pieces.
Step 3:
Spray pan with an oil spray.
Step 4:
Stir fry carrots, cabbage, and ground turkey for 6-7 minutes on medium heat.
Step 5:
Add in rice and seasonings.
Step 6:
Stir regularly on medium heat for another ~5 minutes.
Pineapple Chicken with Broccoli and Sweet Potato
462 calories
One of my favorites on the list is this pineapple chicken recipe for weight loss. Can you say de-lish?! Here’s how to prepare.
Ingredients
- 6 oz Chicken breast, boneless, skinless, raw – 190 calories
- 1 Potato, sweet, medium, 5 inches – 112 calories
- 2 cups Broccoli – 62 calories
- 1 cup Pineapple, fresh chunks – 83 calories
- 2 Tbsp Barbeque sauce – 15 calories
- ¼ tsp Salt – 0 calories
- ¼ tsp Pepper – 0 calories
Instructions
Step 1:
Poke holes in the sweet potatoes with a fork on top and bottom. Microwave for 4-5 minutes on each side.
Step 2:
Preheat the oven to 400 degrees F.
Step 3:
Line a baking sheet with parchment paper. Spray it with an oil spray. Add chicken. Bake for 20 minutes.
Step 4:
Remove the baking sheet from the oven. Flip chicken over. Top chicken with BBQ sauce and ¼ cup pineapple. Add broccoli and the rest of the pineapple to the baking sheet as well.
Step 5:
Bake for another 15 minutes. Season.
Step 6:
- No chicken? Use tofu or fish.
Loving these and want more? Check out this list of high protein mediterranean recipes for more macro-friendly meals to try out for your fitness journey so you can make tracking macro and tracking macro super easy.
Macro-Friendly Meal Plan
Also, be sure to download my easy 1-week meal plan for FREE here.
