30+ of the BEST Macro Friendly Recipes - Eat the Gains (2024)

30+ of the BEST easy and delicious macro-friendly recipes! All are high in protein and have a good balance of carbs and fat to help you easily hit your goals and keep you satisfied and full! Ranging from chicken, beef, vegetarian, and more.

If you have followed me for some time, you might know I thinktracking macrosis a great tool to learn and understand more about fueling your body. For myself, after a decade of under-eating andnot having my period, it totallychanged the way I fuel my body and approach food.

There a plenty of benefits to tracking macros, but one of my favorites is really learning how to build a balanced plate of protein, carbs, and fat! No need to cut out foods or whole food groups. And if you have goals, whether to build muscle or feel your best, this is going to be important.

Do you have to track macros to make macro-balanced recipes and meals? Of course not! I do find it helpful to understand a little more about different foods and their breakdowns, but it’s not necessary.

Enjoy 36 of the best macro-friendly recipes to help inspire you. Broken down by breakfast, chicken, beef, turkey, seafood, vegetarian, and vegan, you are sure to find some you’ll love and add to your rotation!

What is macro friendly meal?

Macronutrients are the nutrients that serve as the primary building blocks of the body and as fuel for energy production. They consist of protein, carbohydrates, and fat, which make up calories, or the energy we consume.

A macro-friendly meal is one with a good balance of protein, carbs, and fat to make a balanced meal. Most will usually be high in protein with a moderate amount of carbs and fat.

Not only does having a balanced meal help with having a variety of foods, but it is also beneficial for our bodies in many ways. It helps:

• helps with keeping blood sugar balanced
• balanced energy
• keeping you full
• supports digestion
• they contain a wide variety of macro and micronutrients
• satisfaction with our meals
• helps support athletic performance
• and more!

Of course, everyone will have different macros that they are working on hitting depending on their specific goals, but overall when we get a good balance of protein, carbs, and fat, it will set us up for success.

Check out our FREEHow to Build a Balanced Plate Guideif you want to learn more about the role of each macronutrient in the body, building macro-friendly meals, and what they should look like.

What foods are good for counting macros?

You might have a general idea of what foods are protein, carbs, and fat. Or you might not have any idea. Here are some foods and what macronutrients they consist of. This is by no means an exhaustive list, just some common foods.

Protein

• chicken– chicken breasts or thighs, ground chicken, orshredded chicken
• turkey
• beef– ground beef, ground sirloin, ground bison, steak, or shredded beef
• sausage– pork, turkey, or chicken sausage (some is fattier than others)
• seafood– shrimp, salmon, tuna…
• eggs– at breakfast, hard-boiled, or in a casserole or frittata
• tofu
• tempeh
• lentils
• quinoa
• beans and legumes– kidney beans, chickpeas, black beans, white beans, etc.
• edamame
• Greek yogurt and cottage cheese

Carbohydrates

• bread
• pasta
• potatoes– white and sweet potatoes
• winter squash– butternut squash, acorn squash, delicata squash…
• rice
• quinoa
• oats
• veggies
• fruit
• beans or legumes
• lentils
• honey
• maple syrup
• tortillas
• cereal
• granola

Fat:

• butter or ghee
• oil– avocado oil, olive oil, coconut oil
• eggs
• fattier cuts of meat
• bacon
• salmon
• coconut milk
• nuts and nut butter
• seeds
• avocado
• olives
• full-fat dairy
• cheese

Lots of foods will contain 2 or even all 3 macronutrients! Looking at nutrition labels can help with understanding the breakdowns of different foods if you are unsure.

Marco friendly breakfast recipes

Cottage cheese pancakesare both quick and easy and taste delicious! Made in the blender with only cottage cheese, eggs, and oats for a light, fluffy, and healthy pancake recipe with 25g of protein per serving. The perfect well-balanced breakfast or snack.

Chicken hashis the ultimate hash recipe. Loaded with ground chicken, sweet potatoes, apple, veggies, and warming spices and ready in 45 minutes. Perfect for breakfast, lunch, or dinner and great for meal prep.

Healthy coffee protein smoothiewith cold brew coffee, banana, protein powder, cashew butter, chia seeds, and cinnamon for the perfect on-the-go breakfast or post-workout protein shake! It packs protein, healthy fats, carbs, and fiber for a delicious balanced smoothie.

Buffalo chicken breakfast casserolemade with eggs, chicken, buffalo sauce, and veggies. A perfect protein-packed and healthy breakfast and great for meal prep. Gluten-free, dairy-free, paleo, Whole30, and low-carb.

Chocolate peanut butter protein yogurt bowlrecipe makes an easy and healthy breakfast or snack! You only need a few ingredients and 5 minutes to make a healthy yogurt bowl packed with protein, healthy fat, and carbs. Top with toppings of choice to hit your macros!

Apple cinnamon overnight oatsmade with rolled oats, fresh apples, greek yogurt, and cinnamon. With just 5 minutes to prep, they make an easy, delicious, and protein-packed make-ahead breakfast or snack.

Marco friendly chicken recipes

Chicken tomato soupis a grown-up version of a childhood favorite. It’s loaded with shredded chicken breasts, veggies, and a creamy tomato soup base. Naturally lower in carb and perfect for meal prep. If wanting to add some more carbs, cook up some pasta to mix in while you eat it throughout the week.

Chicken taco casseroleis an easy dump-and-bake recipe. Simply mix the ingredients together ahead of time and bake for a hearty and healthy meal ready in 40 minutes. Or reheat it throughout the week. Just 337 calories per serving with 35 grams of protein.

Chicken and broccoli stir fryhas tons of chicken, broccoli, and a thick and sticky sauce to bring it all together. Easy to make, ready in 30 minutes, and only calls for 10 ingredients! Serve with white rice, brown rice, or cauliflower rice for more carbs.

Cheesy chicken quinoa skilletwith juicy chicken, quinoa, black beans, veggies, southwestern spices, and melted cheese. Made with 10 ingredients, packed with protein, complex carbs, veggies, and fiber for a hearty and satisfying meal the whole family will love.

Jalapeño popper chicken casserolecombines your favorite aspects of jalapeños poppers and packs them into a warm and comforting healthy casserole recipe. Loaded with shredded chicken, jalapeños, and veggies, and lightened up with a mix of cream cheese and greek yogurt, and then topped with shredded cheese and crushed pretzels.

Marco friendly beef recipes

Ground beef and cabbage stir frycomes together in one pan and is ready in 25 minutes for a quick and healthy dinner recipe. Packed with protein, veggies, and fiber and is also great for meal prep. It’s best served with rice for more carbs.

Bisonchiliis hearty and comforting and made with ground buffalo or ground beef, butternut squash, veggies, and warming spices making an easy and delicious healthy chili recipe that’s ready in 45 minutes. Make it for meal prep or an easy weeknight dinner.

Beef and broccoli stir fryrecipe is a flavor-packed dish made with fresh, whole ingredients. Easy to make and ready in 25 minutes for a healthy spin on a classic. Serve with your favorite carbs (we love rice!) to adjust to your goals.

Philly cheesesteak skilletcombines tender steak, sautéed peppers, onions, mushrooms, and melted cheese in one pan for a healthy, low-carb, and gluten-free meal ready in 25 minutes. Serve on a roll to up your carbs if needed!

Steak and sweet potato skilletmade in just 25 minutes with just 10 simple ingredients. Tossed in a smokey chipotle sauce to bring it all together for an easy and healthy one-pan dinner recipe. It’s packed with protein, complex carbs, and veggies.

Macro friendly turkey recipes

Ground turkey sweet potato skilletcombines turkey, sweet potato, veggies, and cheese to make a delicious dish packed with protein, carbs, and fiber. It’s made in one pan and saves great throughout the week by simply reheating on the stove or in the microwave. High protein and easily made dairy-free.

Leftover turkeysoupis a great way to use up cooked turkey or chicken. Packed with carrots, celery, onion, kale, and butternut squash for a comforting and healthy turkey soup recipe ready in 45 minutes. Gluten-free and high protein.

Turkey taco skillet combinesyour favorite aspects of tacos and packs them into a healthy turkey recipe. Loaded with ground turkey, rice, beans, peppers, tomatoes, and spices, it makes a delicious and hearty one-pan meal ready in 35 minutes!

Macro friendly seafood recipes

Shrimp rice noodlescombine rice noodles, shrimp, veggies, and spices with a creamy Thai-inspired peanut sauce. It comes together in 30 minutes with just 10 ingredients and is perfect for an easy and healthy dinner recipe. Gluten-free and dairy-free.

Fish taco bowlshave blackened fish, shredded cabbage, pineapple avocado salsa, and fish taco sauce – all topped over cauliflower rice or white rice to make an easy and healthy bowl meal.

Salmon poke bowlsfilled with fresh salmon, rice, veggies, mango, avocado, your favorite sushi additions, and topped with spicy mayo. These homemade poke bowls are fresh and bright, loaded with protein, carbs, and healthy fats, and make a quick and easy meal customizable to your liking. A taste of Hawaii in your own house!

Shrimp fajitasmake an easy restaurant-inspired meal at home. All you need is one pan and 30 minutes for a healthy and delicious meal. Serve with rice, beans, lettuce, tomato, avocado, or tortillas for the full experience and to easily adjust for your goals!

Macro friendly vegetarian recipes

Lemon asparagus pastacombines pasta and asparagus with a creamy lemon feta sauce made from greek yogurt, feta, lemon, and herbs. It comes together in 20 minutes, has 20 grams of protein, and is so delicious!

Cottage cheese bowls 2 ways– one sweet and one savory. Makes a delicious, protein-packed, gluten-free, and healthy breakfast, lunch, or snack. Easily customizable by changing out toppings!

Tofu sheet panwithchickpeas, butternut squash, and red onion. Everything is roasted and served with a creamy tahini sauce for a flavorful, protein-packed meal.

Healthy high protein pancakeswith protein powder, oats, banana, eggs, milk, and spices. Light and fluffy, easy to make, and packed protein, complex carbs, and fiber for a well-high-protein breakfast. Customize with your own toppings!

Macro friendly vegan recipes

Vegan pasta with vegetablesis made with 10 ingredients and is ready in 30 minutes. And it packs 17 grams of plant-based protein, fiber, and healthy fats for a well-balanced meal. It will be your new go-to plant-based meal for an easy and comforting meal that is perfect for meal prep.

Sugar snap pea and carrot soba noodlesare full of fresh produce and come together with a ginger sesame sauce. Not the best for meal prep, so make sure you can eat it fairly quickly!

Coconut curry lentil soupis full of veggies, lentils, coconut milk, and curry spices for a flavor-packed vegan lentil soup recipe. It comes together in one pan in 35 minutes, has 22 grams of protein in 2 cups, and makes a healthy well-balanced meal.

Chocolate peanut butter overnight oatstake 5 minutes to make, are full of complex carbs, 19 grams of plant-based protein, fiber, and healthy fats, and are absolutely delicious.

Macro friendly meal prep recipes

Smoked Salmon Breakfast Bowlfeatures smoked salmon, breakfast potatoes, greens, a quick salad, and perfect jammy eggs (although cook to your preference)! Paleo and Whole30 and also great for meal prep.

Copycat Sweetgreen Harvest Bowlis made with marinated chicken, roasted sweet potato, brussel sprouts, apples, pecans, goat cheese, and a creamy balsamic dressing. It makes a delicious flavor-packed grain bowl that is perfect for a healthy lunch or dinner and a great option for meal prep.

Chili spaghetti squash casserolecombines ground beef, black beans, fire-roasted tomatoes, bell peppers, onions, spices, and cheese into one delicious and comforting baked spaghetti squash casserole. Makes 8 servings, saves great throughout the week, and one serving has 31 grams of protein!

Chicken cabbage saladis a light and flavorful Vietnamese-inspired salad with cabbage, chicken, peppers, carrots, snap peas, cashews, basil, and a refreshing dressing. Makes a ton and is perfect for meal prep (just leave off the dressing until you serve).

Chicken Burrito Bowlmakes for a fresh, inexpensive, and healthy dish for an easy meal or meal prep. Loaded with shredded chicken, fajita veggies, cilantro lime cauliflower rice (or white rice), lettuce, tomatoes, and guacamole. Makes 5 servings, ready in under an hour, perfect for lunch or dinner! Paleo and Whole30 friendly.

And if you love quick and easy meals and want to learn how to build a balanced plate, check out our FREEHow to Build a Balanced Plate Guide!