What Are Considered Macro Friendly Recipes
While everyones macros are different, there are some similarities.
Most people have the hardest time hitting protein. Also, most people have only around 30% of their intake come from fats. Carbs will vary based on whether you are cutting, bulking, or maintaining.
So to be considered macro friendly, a recipe should be pretty high in protein, with a moderate amount of fat & carbs.
Another factor to consider is how easily the recipe can be adjusted to hit your own specific macro nutrient goals.
For example, say Im eating a salad & it only calls for 2 ounces of chicken on top. Well, I could easily add a 3rd ounce to better hit my protein goal.
But, if the recipe was something like chili, thats a little harder to adjust and harder to track accurately. Not impossible, just harder.
Ive compiled a list for you to hopefully make this journey easier. In each description I am including the macros.
Remember, a lot of these, if not all, can be adjusted easily to fit your macros without changing the deliciousness of the recipe.
These are so great to add to your weekly meal prep as well.
Also, we have another list of go-to menu items if you are looking for fast food options.
Cauliflower Hash Brown Egg Cups
This recipe is for a cauliflower and egg breakfast. Its a great way to start the day, and the fat and protein will keep you feeling full longer than a breakfast that is mostly carbs.
You will need 1 head of cauliflower, 1 egg, 1/2 cup of cheddar cheese, 1/4 cup of grated Parmesan cheese, 1/2-1 teaspoon of salt and pepper, and 12 small-medium sized eggs. Optional ingredients include 1/2 teaspoon of garlic powder.
You can make these ahead of time and put them in the freezer to use during a busy work week.
Calories and Macros Protein: 54.5 gFat: 20 gFiber: 8 g* The linked recipe totals four servings, so the macros above are for two servings. They are different from the recipe as we have reduced the olive oil and substituted chicken breast .
What Exactly Is The Macro Diet
The macro diet is all about balance: While you wont be counting calories, you will be tracking macronutrients . These include carbohydrates, proteins and fatsyour bodys major source of energy. Proponents of the macro diet say that if you get the ratios of these guys right, youll have an easier time losing weight, burning fat and building muscle.
Your ideal macronutrient intake depends on a few factors, like your basal metabolic rate and weight goals. For example, instead of aiming for the standard 2,000 calories each day, your target might be to eat 40 percent carbohydrates, 35 percent protein and 25 percent fats. Because this eating plan is so flexible, you dont need to cut out food groups , and you can still indulge in moderation.
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- Time Commitment: 50 minutes
- Why We Love It: vegan, gluten free, dairy free
This Korean dish is as fun to say as it is to eat. Our version is inspired by the original, but its vegan and gluten-free so everyone can have a bite.
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Yogurt Chicken Breast Salad
- 1 box of sweetened or unsweetened yogurt
- Seasoning: ginger, garlic, red onion, honey, pepper, oil
Processing
- Chicken breast washed, drained and then marinated with: red onion, minced garlic, 1 few thyme leaves, ½ tablespoon honey, ½ teaspoon pepper, cooking oil, mix well and let marinate for about 20 minutes .
- Pickled lettuce, washed, cut into bite-sized pieces.
- Cherry tomatoes and grapes washed, cut in half.
- Put the pan on the stove, add the oil, then add the chicken breast and sauté until cooked on both sides, then remove and let the meat cool, then cut into bite-sized pieces.
- Put chicken and lettuce, grapes, cherry tomatoes in a large bowl or plate, add yogurt and mix well.
Nutrition Facts: 28g Protein, 16g Carbs, 19g Fat, 145 Calories
Final Thoughts: Does The Macro Diet Work
Yes, the macro diet does absolutely work. Most diets are macro diets in disguise.
Take keto for example. A keto diet looks something like this: 10c/30p/60f. Macro dieting is just a fancy way of saying that you eat in a way that helps your body break down fat. Apart from this, make sure that you are in a caloric deficit if you want to lose weight.
Find the ratio that works for you and you can take intuitive eating to a whole new level!
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Kiwi Banana Yogurt Bowl
Cool and Refreshing Snack, Easy Kiwi Banana Yogurt Bowl. The perfect summer time snack! Are you looking for a cool and refreshing snack that wont way you down this summer. Try this Kiwi Banana Yogurt Bowl, yogurt and Smoothie Bowls are my go to summer time treat! When you make these at home using healthy,
Greek Breakfast Quesadilla W/spinach & Mushroom
I am always looking for new ways to meal prep breakfast. There is nothing better than getting out of bed and just being able to heat something up real quick and having a nice warm breakfast. On my meal plan this week are these Greek Breakfast Quesadilla w/Spinach and Mushroom, topped with diced tomatoes, olives,
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Keep A List Of Adaptable Meals That Can Be Eaten In Different Versions
Every household should have a few simple and delicious meals they can throw together any time. I challenge you to keep a list of household meals that are highly adaptable, in that they can be made in high carb or low carb versions and still be delicious.
Flexible dieting and tracking macros is NOT about eating the same thing every day. Its definitely not about bland chicken and broccoli eaten out of tupperware all week long. Its about eating what you want, influenced by your mood, your cravings and maybe even whats on sale at the grocery store. Make meal planning around your macros easier and simpler by thinking about which real food proteins, fats and carbohydrates go together well with or without a high carb addition. Here are some examples:
Low-carb options
- Stir-fry with ground meat, non-starchy vegetables and cauliflower rice
- Omelet with additional egg whites, peppers, onions and salsa
- Chicken salad made with Greek yogurt served over lettuce
High-carb options
What Should You Eat On A Macro Diet
Anything, but not everything. If it fits your macros then you can work most foods into your diet, just keep the bad stuff to a minimum. Body composition is a direct result of your training and dietary habits. If you stuff yourself with pizza every day then dont expect to look like Schwarzenegger in his prime.
For the best results, you should eat lean meats, as many veggies as possible, healthy fats, and whole grains for carbs.
Try to find macro-friendly recipes for the foods you usually enjoy eating. This will help you to keep cheat meals in check.
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Break Up Daily Macro Totals Into Smaller Checkpoints
One way to avoid making franken-meals to hit your targets by the end of the day is by using checkpoint macros as reference points. To find your checkpoint macros, take your macro targets for the whole day and divide them by how many meals you typically like to have. Theres no right number of meals or snacks per day, so this could be 3, 4, 5, even up to 6 meals per day depending on your preference!
As an example, lets say your macros targets are 140 g protein, 70 g fat and 175 g carbohydrates, and you typically have 4 meals per day. To calculate your checkpoint macros, youll take all of your macro totals and divide by 4. This means youd need to have around 35 g protein, 17 g fat, and 44 g carbohydrates at each meal or snack in order to stay on track towards your macro totals by the end of the day.
It might be tough to think about how youre going to hit 140 g protein per day, for example, but when its divided across 4 meals it doesnt seem so impossible, right?
Keep in mind that macro checkpoints are not iron clad. You do not have to hit your checkpoints each meal of every day. Certainly there will be days when you have meals that are higher or lower than your checkpoints. However, if you have them in the back of your mind, you will know how to make simple alterations in upcoming meals so youre never left surprised at the end of the day. Think of them as a goal posts that youll use throughout the day to hit your targets on a regular basis!
Spicy Ground Turkey & Green Bean Stir Fry
At the end of a long workday, you just want to binge-watch Netflix. The last thing on your mind is making a healthy dinner.
After all, it would be much easier to order takeout, right? But takeout is not usually macro-friendly.
Thats where Stir Fry comes in handy. It takes only 20 minutes to make.
And it tastes incredible. The ground turkey and green beans are a winning combination.
And the stir-fry sauce takes really elevates this simple yet tasty dish. The Asian chili-garlic paste adds heat, while the soy sauce adds umami
And the garlic cloves add savory.
With a dish like this, who needs takeout?
Per Serving:
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How To Calculate Macros For Recipes
Figuring out how to calculate macros for recipes is key in IIFYM. The average person doesnt want chicken, a side of broccoli and a side of rice for every meal. Although, that is the easiest type of meal to track, its not always the tastiest.
Tracking a recipe is going to be more complicated and can be less accurate than tracking simpler foods. But, its not impossible.
I touch on calculating macros for recipes or one pot meals in my post on how to weigh your food, but I want to go more in depth.
How Long Will I Have Access To The App And Printouts
You will have full access to the app and all the meal plan printouts that are published from the time you sign up until the time you cancel your subscription.
Once your subscription has ended you will no longer have access to the app or the meal plan printouts in the downloads area of your account, but you are welcome to use any meal plans you downloaded or printed during your active subscription.
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Chicken And Asparagus With Lemon Caper Sauce
The perfect Healthy, Date Night Dinner: Chicken & Asparagus with Lemon Caper Sauce. Are you looking for a healthy date night meal that wont leave you feeling over full and bloated? This is the perfect date night dinner: Chicken and Asparagus with Lemon Caper Sauce. A light, healthy date night dinner that only takes 30
What Are Macros & Why Should I Count Them
Macro is short for macronutrients. Macronutrients are comprised of 3 categories of nutrients that most of our energy from food comes from. Every single food we eat has macros. Those categories are Protein, Fat, and Carbohydrates. Counting these nutrients allows you to see where your energy is coming from, and adjust according to your specific body composition and goals.
The important thing to recognize here is that each body is totally different. What may work for me, might not work for you. Your individual macro calculations will be adjusted based on height, weight, age, activity level, and goals. Then you will see just how amazing this system of tracking is!
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How To Make Recipes More Macro Friendly:
You can add rice for more carbs or use cauliflower rice if you dont have as many.
You can add more chicken or use less depending on your protein goals.
Fats are easy as well. Just add some butter while cooking, or top with avocado or cheese, etc. If there are too many fats in the breakfast scramble, replace some whole eggs with egg whites.
I have some additional non recipe recipes in this post where I share what I eat in a day or you can watch our youtube video on buildable recipes for more ideas. I share more recipes on our channel like this loaded cauliflower buffalo chicken bake:
The magic with IIFYM really happens when you learn to customize your favorite meals to hit you numbers more easily. Thats when this changes from a diet to a lifestyle. The ability to eat the foods you love make it sustainable.
I plan on adding to this list as well to include more recipes to help fellow IIFYMers. If you have any other weekly staples you love, please comment down below to let everyone know!
How To Find Foods To Fit Your Macros At The End Of The Day
One of the most challenging aspects of being on a macro-based nutrition program is finding foods to meet your goals at the end of the day. Even if you’ve done your meal prep and everything is ready for the day, plans change and you may end up in a situation where you are struggling to hit your macros.Perhaps breakfast was right on track, but your friends were going out to lunch and you don’t want to miss out. The restaurant doesn’t have any meals that will replace the lunch you had planned so now you’re asking, how do I find foods to fit my macros for the rest of the day? Perhaps you just had a craving for a favorite snack of yours, and need to figure out how to make up the difference.Dont worry not hitting macros is not the end of the world, but hopefully, some of our methods can help you avoid missing your targets by more than you would like. Learn how to plan smarter to hit macros exactly and what to do if you fall short at the end of the day.
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Are There Only Dinnertime Recipes
Our main meal plan offering is geared toward family dinnertime, but we also have an annual plan for breakfast, lunch, and snack recipes that can be purchased here: Breakfast, Lunch, and SnacksIf you sign up for the breakfast, lunch and snacks plan you will be able to use those recipes in the app and youll receive 60 new breakfast, lunch, and snack recipes every year.
Mason Jar Overnight Oats Meal Prep
Overnight oats are the rage right now. And for a good reason.
They make your morning routine less hectic. And who doesnt love that?
These overnight oats dont disappoint. Theyre packed with tasty ingredients.
Like almond butter, chia seeds, oats, milk, and frozen berries.
To make them, youll 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. Thats because it takes 10 minutes to make 5 servings.
Thats enough to cover your breakfasts for the entire workweek. Now that my friend, is how I like to roll.
Per Serving:
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How Do I Calculate My Macros Goals
Immediately after signing up you should receive an email containing your login credentials. Thats how youll log into your account on macrofriendlyfood.com as well as the app at macrofriendlyfood.app.
The first day of every month we will publish 12 new recipes. The recipes can be found and used in the app or downloaded/printed from your account on our website.
You can access and log into the app by going to macrofriendlyfood.app. Within the app you can create your own meal plans. You can sort the recipes by course type, year, or month. You can search by keyword or ingredient. You can add recipes to your list of favorites. And you can save your meal plans and use them on any device. For more detailed instructions on how to use the app please click here.
You can log into your account at macrofriendlyfood.com/my-account/downloads/ to view, download, or print the meal plan printouts that are available to you based on your subscription.
We know some people prefer pen and paper so if the meal planning app is not your thing, weve included 4 weeks worth of meal planning pages that you can fill out at the end of the PDF printout. This way you can select which recipes you want to make each week and stay organized.
If you dont want to use the shopping list feature in the app, weve also included shopping list pages that are organized by category in the PDF printout.
Determine Your Clients Macro Targets
The first and most important step in creating a meal plan based on specific calorie and macronutrient targets is to determine what those targets are.
There are a lot of different formulas that you may use to calculate calorie and macro needs. There are varying macronutrient distribution philosophies as well. There is no one-size-fits-all approach to this, and to get the right numbers you will need to take into account your client’s:
- Height and weight
- Nutrition and fitness goals
You can start by calculating your clients daily Total Energy Expenditure for an accurate calorie target. Then use this calorie target to calculate the macronutrient ratios that will help them reach their desired goal.
A typical macronutrient recommendation is:
- Carbohydrate: 45 – 65% of total calories
- Fat: 20 – 35% of total calories
- Protein: 10 – 35% of total calories
Looking for a calculator? Try the USDA DRI Calculator for Healthcare Professionals which uses the most current scientific knowledge about both macro and micronutrient needs.
Macronutrient targets change depending on your clients nutrition needs and goals. For example, **carbohydrate** targets should increase with physical activity:
- Moderate exercise requires 5-7 g/kg/day of carbohydrates.
- Moderate to high-intensity exercise mandates 6-10 g/kg/day of carbohydrates.
- Ultra-endurance athletes with extreme levels of commitment to daily activity may need up to 8-12 g/kg/day of carbohydrates.
- Less than 300 mg per day of cholesterol.
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