Macro Friendly Desserts And Snacks
Macros per serving:
Calories: 132 kcal Fat: 10g Carbs: 10g Protein: 1g
Spring and summer are just around the corner! This popsicle is perfect after working out, just make sure to add some other source of protein. Compared to regular ice cream the calories are much lower, so you can enjoy one of these guilt-free.
Macros per serving:
Calories: 177 kcal Fat: 5g Carbs: 17g Protein: 5g
If you are looking for a dessert without chocolate then this is a good choice. This recipe is very simple with only a couple of minutes of prep work. Perfect for meal prep as well since you can cut them into smaller pieces and consume them individually.
Macros per serving:
Calories: 211 kcal Fat: 13g Carbs: 19g Protein: 6g
I have included a Choccy Chia recipe in the breakfast section, but I thought that this would also fit well as a snack. The prep time is only 30 minutes, but keep in mind that you need to let it rest for at least an hour in the fridge.
Macros per serving:
Calories: 210 kcal Fat: 0.5g Carbs: 33g Protein: 23g
I love this dessert idea because it takes only 5 minutes to prepare. Do you want to make it look fancier? Remove the cake from the mug, turn it upside down on a plate, and top it off with strawberries or other fruits.
Macros per serving:
Calories: 148 kcal Fat: 9g Carbs: 11g Protein: 7g
Macros per serving:
Calories: 100 kcal Fat: 4g Carbs: 2g Protein: 16g
Easy Chicken And Black Bean Soup
Whether its a cold winters night or your just craving a healthy Mexican recipe, this Easy Chicken and Black bean Soup is going to hit the spot! Serve it with a few slices of avocado and your favorite tortilla chips and you have one incredible meal! Ingredients to Make Chicken and Black Bean Soup: 1 tsp Black
Avocado Chicken Egg Salad Bowls
This avocado chicken salad with egg makes a healthy and high-protein meal prep idea for a healthy lunch or dinner. With chicken, avocado, bacon, eggs, and tomatoes or using other ingredients creates a delicious meal choice for busy work. And that coated with dijon mayo dressing.So a tasty and fantastic meal bowl takes just 15 minutes to assemble and prepare. It would be best if you tried at home to get more flavor and nutrition.
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Sheet Pan Shrimp Fajitas
I love shrimp recipes. If you are, you must try this shrimp fajita recipe and serve it with tacos or hot white rice or whatever you like. These juicy and tasty shrimp are made with some spices and stirred with some veggies. Super fast and easy to make, this recipe is great for a weeknight dinner.
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+ Macro Friendly Freezer Recipes Plus Tips
If youre wanting to save yourself time, utilize your freezer when it comes to meal prep! Most of the recipes we offer are actually freezer friendly which means you can make ahead, freeze, thaw, warm up and serve!
Most recipes youll want to consume between 1 and 3 months after freezing. You can freeze your meals in glass containers, good quality freezer bags, reusable silicone containers, or plastic wrap. Avoid freezing previously frozen foods.
Tips for freezing food:
- Squeeze as much air out of the bags as possible.
- Cool completely before storing.
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Lemon Roasted Salmon With Sweet Potato And Broccoli
At this point, it has probably become clear to you just how great sweet potato is in helping you to reach your macronutrient goals.
This recipe is simply incredible and is also incredibly simple. It doesnt take much to make and is even easier to eat.
Total Calories :445.
Yep. Thats right, with just a simple sheet pan and the right ingredients you can easily create shrimp tacos that are perfect for your macronutrient goals.
And this recipe will show you how to do it in absolute style. Truly delicious!
Total Calories :354.
Macro Meals Made Easy
September 5, 2019 by Andrea Signor
Youre on board with counting macros. Youve done your calculations and youre ready to jump in and start tracking. But just eating eggs and chicken breasts isnt all that appealing. Youre ready to plan and prep for macro meals so that you can meet your fitness goals and still enjoy mealtimes.
Here, we offer tips, hacks, and advice for macro friendly meal prep so you can create delicious meals, while still being in charge of your nutrition.
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Crispy Sesame Tofu & Zucchini Noodles
Zucchini makes noodles, and serving it with tofu is the best healthy meal for lazy lunch or weeknight dinners. It is vegan, gluten-free, low carb, and perfect for vegetarians. You can serve it with tasty and delicious peanut sauce that is great to go with it. Also, use any other veggies to get a healthier version.
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What Is The Best Macro Ratio For Weight Loss
Unfortunately, there is no one-size-fits-all approach to this. I lift heavy 3 times a week. To get a six-pack by July I will have to reduce my total caloric and fat intake and moderate my carbs to appropriate levels. I have had success in the past with 40/40/20: 40% of daily calories from carbs, 40% from protein, and only 20% from fat. The last time this led to washboard abs in around 4 months. But thats me.
According to McMaster University, research participants had great results with a 50c/35p/15f split. Notice how similar that is to my personal experience! If I were new to this, I would probably start somewhere around here, and then adjust as necessary.
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Schedule A Grocery Store Pickup Or Delivery
Meal planning and food prep take time. Working out and taking care of your family take time. There are some tasks that you cannot avoid doing yourself, but when you can find ways to save yourself some time, do it. Scheduling grocery store pickups or deliveries is an awesome timesaver.
Amazon does grocery deliveries now. Most major grocery stores offer clicklists and pickup and offer 3-5 free pickups. Walmart offers pickup and delivery. And with the Ibotta app, you get $3 off the $5 fee for Walmart pickup. Two dollars to have someone do your shopping yes, please.
Nutrient Timing Is Everything
Research shows that to get the best out of your training regime, its vital to consume enough protein and carbohydrates at the right time, in order to expedite muscle recovery and growth and prevent muscle catabolism 1.
Preparing your food in advance makes it so much easier for you to consume the food your body requires, at the correct time.
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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,
High Protein Instant Pot Chicken Pasta
This instant pot chicken pasta is one of my favorite lunch recipes and macro-friendly meal prep recipes that you need to try at home at lunch. This pasta recipe is made with only just five ingredients and takes only 10 minutes to prepare. It is gluten-free, dairy-free, and the perfect prep idea for the whole family.
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Macro Recipes That Are Meal
When it comes to the macro diet, you dont have to count calories. But you do have to make sure your meals contain a healthy balance of carbs, fat and proteinand when youre suddenly hangry at lunchtime, balance is the last thing youre thinking about. The solution? These 26 macro meal-prep recipes, which are diet-friendly and just as delicious as an emergency slice of pizza.
Ham And Cheese Casserole Sandwich
Because breakfast should never be skipped! I have fallen in love with homemade breakfast sandwiches, they are my new favorite thing to make. This ham and cheese casserole sandwich is FANTASTIC! If you are working on your meal plan and want a delicious breakfast that is easy to take on the go add this breakfast
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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
Puerto Rican Asopao Chicken & Rice Stew
Recipes are passed down from generation to generation changing along the way. Each family member putting their own special twist on the dish. This Puerto Rican Asopao recipe was shared with me from someone I consider to be family. This recipe reminds me of the love that is shared in a kitchen while cooking. If
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Chicken & Shaved Brussel Sprout Salad
We could all use more veggies in our diets. And salads are the perfect way to do that.
But most salads leave you wanting a little something. And that something is protein.
Of all the macros, protein fills you up the most. And it boosts your metabolism, which helps you lose weight.
This salad is packed with protein. So, you wont feel like reaching for donuts a few hours later.
And it has a delightful combination of textures and tastes. The sweetness of the apples balances the bitterness of the Brussel sprouts.
And the tartness of the pomegranate arils complements the creaminess of the feta cheese.
Meanwhile, the pumpkin seeds add extra crunch. Who knew healthy eating could taste this good?
Now, you will be shaving your Brussels sprouts for the salad. Doing this adds additional layers of texture.
To do this, you can use a knife. However, to save time, you can simply use a mandolin slicer like this. It comes with a fingerguard and heavy-duty gloves to keep your hands safe.
Per Serving:
Garlic Butter Chicken Meatballs With Cauliflower Rice
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.
Theyre 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 its 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.
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Start Simple And Start With Protein
One of the biggest mistakes newbie macro counters make is trying to track and calculate recipes with a bunch of ingredients. Its overwhelming and time consuming.
Instead, pick one protein and one carb . Start getting a sense of just how much protein youll be consuming on a daily basis and begin to design your meals to prioritize protein.
Get into a routine of measuring and weighing. Make sure you weigh your food raw and uncooked before logging your information.
Once you get used to this process, you can aim for more complicated meals.
Blackened Chicken Avocado Power Bowls
Tired of the same old chicken dinners? Change things up with these Blackened Chicken Avocado Power Bowls.
These bowls are brimming with yummy goodness. Theres juicy blackened chicken, cooling avocadoes, crunchy red cabbage, creamy chickpeas, broccoli, and bell peppers.
Theres so much variety you wont know where to start. But once you dig in, youll just keep on eating until the Bowl is finished.
Besides being tasty, this dish is also nutritious. It is rich in potassium which is vital for healthy blood pressure.
And its packed with immune-boosting Vitamins A and C.
Winner, winner, chicken dinner. You might also like these high-calorie meals!
Per Serving:
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Easy Macro Friendly Meal Prep Recipes
Enjoy a sustainable, balanced diet with these macro friendly meal prep recipes. These high protein recipes are perfect if youre tracking macros or if youre looking for a well-rounded meal that includes carbs, protein, and fats to keep you full.
Disclosure: This post contains affiliate links for your convenience. As an Amazon Associate, I earn from qualifying purchases.
The term macros is short for macronutrients, which are carbohydrates, proteins, and fats.
Sign up and get the free ebook to show the simple steps to improve your diet without dieting.
Macros make up your calories and are a smart way to utilize your daily intake of energy to work for you.
Here is the caloric makeup of macros:
- 4 calories per gram of protein
- 4 calories per gram of carbs
- 9 calories per gram of fat
Have Macro Friendly Snacks On Hand
This is crucial, especially when you first begin counting macros.
Have you ever cooked dinner when youre already starving? Its so easy to graze and mindlessly nibble at things in the cupboard. But those few chips, coupled with that bite of mac and cheese, topped with that hit of chocolate adds up. And if youre trying to cut fat and stay below a certain calorie range, you may be undoing all of your hard work and not even realize it.
Instead, have some go-to store-bought items on hand when the snack monster visits. Rice cakes, fruit-flavored Greek yogurt, cottage cheese, and popcorn are all great options because you can eat a decently large amount without going too overboard on the calories.
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Halibut With Sweet Pea Puree
A healthy dish that is dressed to impress! This Halibut with Sweet Pea Puree and rice is a great date night dish. Healthy, beautiful, and filling! The golden crispy light and flaky fish combined with the creamy sweet puree are a magnificent combination! What you need to Make Halibut with Sweet Pea Puree: Ingredients: 1 cup Water
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. Its also rich in manganese, magnesium, and phosphorus, which you need for healthy bones.
As an added bonus, its gluten-free. So, its 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:
Cant 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. Youll 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:
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Lunch Macro Friendly Meal Prep Recipes
Turkey Wrap
1/2 cup Orange juice
Directions
Chicken Spinach Parmesan
1 boneless, skinless chicken breast1 tbsp. Italian seasoned bread crumbs1 tsp. grated parmesan1 small clove garlic, crushed3 handfuls baby spinach leavesSalt and pepper to taste
Directions
Spicy Chicken Spaghetti
Create A Macro Meal Planner Template
Remember my tip about the rotisserie chickens and using those for multiple meals? Thats the kind of thinking you need on all of your meal planning. In a month or two, you start to develop a template of meals that complement each other.
For example, on Sundays we do our Costco run and buy two or three chickens. We eat one chicken for lunch, then strip the meat off the rest. Some is portioned out for salads for lunches. Some is reserved for enchiladas. And some is used for meals such as chicken stir fry or chicken pot pie.
Ill be sharing more macro meal planner templates so be sure to check back for updates.
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