30 Macro Friendly Meals: Easy Recipes That Hit Your Targets

You know your macros. You understand the basics. Now you need actual meals to eat.

That’s where most people get stuck. They calculate their perfect macro split, open the fridge, and think… “What do I actually make?” This is the practical side of flexible dieting—finding delicious foods that fit your numbers.

This guide solves that problem with 30 macro friendly meals—breakfast, lunch, dinner, and snacks—that are easy to make, taste great, and come with full macro breakdowns.

No culinary degree required. No 47-ingredient recipes. Just simple, delicious food that helps you hit your targets.

Let’s eat.

What Makes a Meal “Macro Friendly”?

Before we dive into recipes, let’s define what we’re looking for:

A macro friendly meal:

• Has a clear, easy-to-calculate macro profile
• Contains quality protein, carbs, and/or fats
• Can be adjusted up or down based on your targets
• Actually tastes good (because sustainability matters)

The best macro meals are also:

• Quick to prepare
• Made with accessible ingredients
• Meal-prep friendly
• Flexible based on what you have

Notice what’s NOT on the list: boring, bland, or joyless. Hitting your macros shouldn’t feel like punishment.

---

Breakfast Recipes (6 meals)

Protein at breakfast sets the tone for the whole day. These meals front-load your protein so you’re not scrambling to catch up at dinner.

1. High Protein Overnight Oats

Macros: 35P / 55C / 12F (470 calories)

Ingredients:

• 1/2 cup rolled oats (5P/27C/3F)
• 1 scoop protein powder (25P/3C/1F)
• 1/2 cup Greek yogurt (10P/5C/0F)
• 1 tbsp chia seeds (2P/4C/3F)
• 1/2 cup almond milk (1P/1C/1F)
• 1/2 cup berries (0P/10C/0F)
• Drizzle honey (0P/8C/0F)

Instructions:

1. Mix oats, protein powder, yogurt, chia seeds, and almond milk in a jar
2. Refrigerate overnight (or at least 4 hours)
3. Top with berries and honey before eating

Meal prep tip: Make 5 jars on Sunday. Grab and go all week.

---

2. Egg White Veggie Scramble

Macros: 32P / 15C / 8F (260 calories)

Ingredients:

• 1 whole egg + 4 egg whites (28P/2C/5F)
• 1/2 cup spinach (1P/1C/0F)
• 1/4 cup diced bell pepper (0P/2C/0F)
• 1/4 cup diced onion (0P/3C/0F)
• 1 oz feta cheese (4P/1C/6F)
• Cooking spray

Instructions:

1. Spray pan, sauté vegetables until soft
2. Whisk eggs and whites, add to pan
3. Scramble until cooked through
4. Top with crumbled feta

Serve with: 1 slice whole grain toast (+4P/12C/1F) for extra carbs

---

3. Protein Pancakes

Macros: 40P / 45C / 8F (412 calories)

Ingredients:

• 1/2 cup oat flour (5P/25C/3F)
• 1 scoop vanilla protein powder (25P/3C/1F)
• 1 whole egg (6P/0C/5F)
• 1/2 cup almond milk (1P/1C/1F)
• 1/2 tsp baking powder
• Sugar-free syrup (0 macros)

Instructions:

1. Mix all dry ingredients
2. Add egg and almond milk, whisk until smooth
3. Cook on medium-low heat, flip when bubbles form
4. Top with sugar-free syrup

Customization: Add 1/2 banana to batter for +0P/15C/0F

---

4. Greek Yogurt Parfait

Macros: 30P / 40C / 6F (334 calories)

Ingredients:

• 1 cup nonfat Greek yogurt (20P/8C/0F)
• 1/2 cup granola (4P/24C/5F)
• 1/2 cup mixed berries (1P/10C/0F)
• 1 tbsp honey (0P/17C/0F)

Instructions:

1. Layer yogurt, granola, and berries in a bowl or jar
2. Drizzle with honey
3. Eat immediately (granola gets soggy if stored)

---

5. Breakfast Burrito

Macros: 38P / 42C / 18F (482 calories)

Ingredients:

• 2 whole eggs (12P/0C/10F)
• 3 oz cooked chicken sausage (15P/2C/6F)
• 1 large flour tortilla (4P/30C/4F)
• 1/4 avocado (1P/3C/6F)
• 2 tbsp salsa (0P/2C/0F)

Instructions:

1. Scramble eggs, dice and cook sausage
2. Warm tortilla
3. Fill with eggs, sausage, avocado, and salsa
4. Wrap and eat

Meal prep tip: Make filling ahead, assemble in the morning

---

6. Simple Egg Sandwich

Macros: 28P / 30C / 15F (367 calories)

Ingredients:

• 2 whole eggs (12P/0C/10F)
• 1 English muffin (5P/25C/1F)
• 1 slice cheese (6P/0C/5F)
• 2 slices Canadian bacon (8P/1C/2F)

Instructions:

1. Toast English muffin
2. Fry or scramble eggs
3. Layer egg, cheese, and Canadian bacon
4. Assemble sandwich

---

Lunch Recipes (8 meals)

Lunch often gets skipped or outsourced to restaurants. These meals are easy to prep ahead and take anywhere.

7. Classic Chicken Rice Bowl

Macros: 45P / 50C / 10F (470 calories)

Ingredients:

• 6 oz grilled chicken breast (42P/0C/6F)
• 1 cup cooked brown rice (5P/45C/2F)
• 1 cup steamed broccoli (3P/6C/0F)
• 1 tbsp soy sauce (1P/1C/0F)

Instructions:

1. Grill or bake chicken (season with garlic, salt, pepper)
2. Cook rice according to package
3. Steam broccoli
4. Combine and drizzle with soy sauce

This is the meal prep king. Make 5 of these on Sunday.

---

8. Turkey Taco Salad

Macros: 40P / 35C / 15F (435 calories)

Ingredients:

• 5 oz lean ground turkey, cooked with taco seasoning (35P/5C/10F)
• 2 cups romaine lettuce (2P/4C/0F)
• 1/4 cup black beans (3P/10C/0F)
• 2 tbsp salsa (0P/2C/0F)
• 1 oz shredded cheese (7P/0C/6F)
• 1 oz tortilla chips (2P/15C/3F)

Instructions:

1. Cook ground turkey with taco seasoning
2. Build salad base with lettuce
3. Top with turkey, beans, cheese, salsa
4. Crush chips on top for crunch

---

9. Mediterranean Chicken Wrap

Macros: 42P / 40C / 16F (476 calories)

Ingredients:

• 5 oz grilled chicken (35P/0C/5F)
• 1 large whole wheat wrap (6P/28C/4F)
• 2 tbsp hummus (2P/4C/3F)
• 1/4 cup cucumber (0P/2C/0F)
• 1/4 cup tomatoes (0P/3C/0F)
• 1 oz feta cheese (4P/1C/6F)
• Handful of spinach (1P/1C/0F)

Instructions:

1. Spread hummus on wrap
2. Layer chicken, vegetables, feta, and spinach
3. Roll tightly, cut in half

---

10. Tuna Salad Lettuce Wraps

Macros: 35P / 10C / 12F (288 calories)

Ingredients:

• 1 can (5 oz) tuna in water, drained (30P/0C/1F)
• 1 tbsp light mayo (0P/0C/5F)
• 1 tbsp Greek yogurt (2P/1C/0F)
• 1/4 cup diced celery (0P/1C/0F)
• 4 large butter lettuce leaves (1P/2C/0F)
• Salt, pepper, lemon juice

Instructions:

1. Mix tuna, mayo, yogurt, celery, and seasonings
2. Scoop into lettuce leaves
3. Wrap and eat

Lower carb option: Serve over salad greens instead of rice

---

11. Shrimp Stir-Fry

Macros: 38P / 45C / 8F (404 calories)

Ingredients:

• 6 oz shrimp, peeled (36P/0C/2F)
• 1 cup cooked jasmine rice (4P/45C/0F)
• 1 cup mixed stir-fry vegetables (2P/8C/0F)
• 1 tbsp sesame oil (0P/0C/14F)
• 2 tbsp soy sauce
• Garlic and ginger to taste

Instructions:

1. Heat sesame oil in wok or pan
2. Sauté shrimp with garlic and ginger until pink
3. Add vegetables, cook until tender-crisp
4. Add soy sauce, serve over rice

---

12. Turkey & Cheese Roll-Ups

Macros: 32P / 5C / 14F (274 calories)

Ingredients:

• 6 oz deli turkey (30P/3C/2F)
• 2 slices Swiss cheese (14P/2C/16F)
• Mustard
• Pickle spears

Instructions:

1. Lay out turkey slices
2. Place cheese on turkey
3. Spread with mustard
4. Roll around pickle spear

Low carb, high protein lunch in 2 minutes.

---

13. Quinoa Power Bowl

Macros: 35P / 55C / 12F (468 calories)

Ingredients:

• 1 cup cooked quinoa (8P/39C/4F)
• 4 oz grilled chicken (28P/0C/4F)
• 1/2 cup chickpeas (5P/15C/2F)
• 1 cup roasted vegetables (3P/10C/0F)
• 2 tbsp tahini dressing (2P/3C/8F)

Instructions:

1. Cook quinoa according to package
2. Grill and slice chicken
3. Roast vegetables (zucchini, peppers, onion)
4. Assemble bowl, drizzle with tahini

---

14. Chicken Caesar Salad (Macro-Friendly Version)

Macros: 45P / 20C / 15F (395 calories)

Ingredients:

• 6 oz grilled chicken breast (42P/0C/6F)
• 3 cups romaine lettuce (3P/6C/0F)
• 2 tbsp light Caesar dressing (1P/2C/6F)
• 1 oz parmesan cheese (10P/1C/7F)
• 1/2 cup croutons (2P/12C/2F)

Instructions:

1. Chop romaine, slice grilled chicken
2. Toss lettuce with dressing
3. Top with chicken, parmesan, and croutons

---

Dinner Recipes (10 meals)

Dinner is where most people have more time to cook. These range from 15-minute quick meals to slightly more involved options.

15. Baked Salmon with Sweet Potato

Macros: 40P / 45C / 18F (498 calories)

Ingredients:

• 6 oz salmon fillet (40P/0C/18F)
• 1 medium sweet potato (2P/27C/0F)
• 1 cup asparagus (3P/4C/0F)
• Lemon, garlic, olive oil spray

Instructions:

1. Bake sweet potato at 400°F for 45 minutes (or microwave 5 min)
2. Season salmon with lemon, garlic, salt
3. Bake salmon at 400°F for 12-15 minutes
4. Roast or steam asparagus

Pro tip: Salmon is one of the best protein sources—high in omega-3s.

---

16. Lean Beef Tacos

Macros: 42P / 40C / 16F (476 calories)

Ingredients:

• 5 oz 93% lean ground beef (35P/0C/10F)
• 2 corn tortillas (2P/20C/1F)
• 1/4 cup pico de gallo (0P/3C/0F)
• 1 oz shredded cheese (7P/0C/6F)
• Shredded lettuce, lime

Instructions:

1. Cook beef with taco seasoning
2. Warm tortillas
3. Fill with beef, cheese, pico, lettuce
4. Squeeze lime on top

---

17. Chicken Stir-Fry

Macros: 42P / 50C / 10F (458 calories)

Ingredients:

• 6 oz chicken breast, sliced (42P/0C/6F)
• 1 cup cooked rice (4P/45C/0F)
• 2 cups mixed vegetables (broccoli, peppers, snap peas) (4P/12C/0F)
• 1 tbsp sesame oil (0P/0C/14F)
• 2 tbsp low-sodium soy sauce
• Garlic, ginger

Instructions:

1. Slice chicken into strips
2. Stir-fry in sesame oil with garlic and ginger
3. Add vegetables, cook until tender-crisp
4. Add soy sauce, serve over rice

---

18. Turkey Meatballs with Marinara

Macros: 45P / 45C / 12F (468 calories)

Ingredients:

• 5 oz lean ground turkey (35P/0C/8F)
• 1/4 cup breadcrumbs (2P/10C/1F)
• 1 egg white (4P/0C/0F)
• 1/2 cup marinara sauce (2P/10C/3F)
• 2 oz whole wheat pasta, cooked (7P/28C/1F)
• Italian seasoning, garlic

Instructions:

1. Mix turkey, breadcrumbs, egg white, and seasonings
2. Form into meatballs, bake at 400°F for 20 minutes
3. Cook pasta according to package
4. Simmer meatballs in marinara, serve over pasta

---

19. Grilled Chicken with Roasted Vegetables

Macros: 45P / 30C / 10F (390 calories)

Ingredients:

• 6 oz chicken breast (42P/0C/6F)
• 2 cups mixed roasted vegetables (zucchini, bell peppers, onions) (4P/20C/0F)
• 1 tbsp olive oil (0P/0C/14F)
• Herbs: rosemary, thyme, garlic

Instructions:

1. Marinate chicken in herbs and lemon juice
2. Toss vegetables in olive oil and seasonings
3. Roast vegetables at 425°F for 25 minutes
4. Grill or bake chicken

Simple, clean, and always satisfying.

---

20. Shrimp Fajitas

Macros: 38P / 40C / 12F (420 calories)

Ingredients:

• 6 oz shrimp (36P/0C/2F)
• 2 small flour tortillas (4P/24C/4F)
• 1 cup sliced bell peppers and onions (2P/10C/0F)
• 1/4 avocado (1P/3C/6F)
• Fajita seasoning, lime

Instructions:

1. Season shrimp with fajita spices
2. Sauté peppers and onions until soft
3. Cook shrimp 2-3 minutes per side
4. Serve in tortillas with avocado

---

21. Baked Chicken Parmesan

Macros: 50P / 35C / 14F (466 calories)

Ingredients:

• 6 oz chicken breast, pounded thin (42P/0C/6F)
• 1/4 cup breadcrumbs (2P/12C/1F)
• 1/4 cup marinara sauce (1P/5C/1F)
• 1 oz mozzarella cheese (6P/1C/6F)
• Side salad with light dressing (2P/5C/2F)

Instructions:

1. Coat chicken in breadcrumbs
2. Bake at 400°F for 20 minutes
3. Top with marinara and cheese
4. Broil 2 minutes until cheese melts

---

22. Teriyaki Chicken Bowl

Macros: 42P / 55C / 8F (460 calories)

Ingredients:

• 6 oz chicken thigh, boneless skinless (38P/0C/8F)
• 1 cup cooked white rice (4P/45C/0F)
• 1 cup steamed broccoli (3P/6C/0F)
• 2 tbsp teriyaki sauce (1P/8C/0F)
• Sesame seeds, green onion

Instructions:

1. Grill chicken, slice into strips
2. Toss with teriyaki sauce
3. Serve over rice with broccoli
4. Garnish with sesame seeds and green onion

---

23. Cod with Lemon Herb Couscous

Macros: 38P / 45C / 6F (386 calories)

Ingredients:

• 6 oz cod fillet (36P/0C/2F)
• 3/4 cup cooked couscous (5P/30C/0F)
• 1 cup green beans (2P/8C/0F)
• Lemon, fresh dill, garlic

Instructions:

1. Season cod with lemon, dill, garlic
2. Bake at 400°F for 12-15 minutes
3. Prepare couscous according to package
4. Steam or sauté green beans

---

24. Stuffed Bell Peppers

Macros: 40P / 40C / 14F (448 calories)

Ingredients:

• 2 bell peppers, halved and seeded (2P/14C/0F)
• 5 oz lean ground beef or turkey (35P/0C/10F)
• 1/2 cup cooked rice (2P/22C/0F)
• 1/4 cup diced tomatoes (0P/3C/0F)
• 1 oz shredded cheese (7P/0C/6F)

Instructions:

1. Cook meat with onions and garlic
2. Mix with rice and tomatoes
3. Stuff peppers, top with cheese
4. Bake at 375°F for 25-30 minutes

---

Snack Recipes (6 options)

Snacks fill the gaps. Keep these on hand for when you need extra protein or just something to hold you over.

25. Protein Shake

Macros: 25P / 5C / 2F (138 calories)

Ingredients:

• 1 scoop whey protein
• 8 oz water or almond milk
• Ice

The simplest way to add protein. Customize with fruit, peanut butter, or oats.

---

26. Greek Yogurt with Berries

Macros: 18P / 15C / 0F (132 calories)

Ingredients:

• 3/4 cup nonfat Greek yogurt (15P/6C/0F)
• 1/2 cup mixed berries (1P/10C/0F)

---

27. Hard Boiled Eggs

Macros: 12P / 0C / 10F (140 calories)

2 eggs. Cook a dozen on Sunday. Grab when you need protein.

---

28. Turkey & Cheese Roll-Ups (Snack Size)

Macros: 16P / 1C / 7F (131 calories)

Ingredients:

• 3 oz deli turkey (15P/1C/1F)
• 1 slice cheese (7P/0C/6F)

Roll cheese in turkey. Done.

---

29. Apple with Almond Butter

Macros: 4P / 30C / 8F (212 calories)

Ingredients:

• 1 medium apple (0P/25C/0F)
• 1 tbsp almond butter (3P/3C/9F)

Slice apple, dip in almond butter. Carbs + fat for sustained energy.

---

30. Cottage Cheese with Pineapple

Macros: 14P / 15C / 2F (134 calories)

Ingredients:

• 1/2 cup low-fat cottage cheese (14P/4C/2F)
• 1/2 cup pineapple chunks (0P/11C/0F)

High protein, refreshing, and sweet.

---

How to Use These Meals

Building Your Day

Mix and match from these categories:

• 1 breakfast option
• 1 lunch option
• 1 dinner option
• 1-2 snacks as needed

Add or subtract carbs, fats, or portions to match your specific targets.

Customization

These recipes are templates. Adjust based on your macros:

Need more protein? Add an extra ounce of meat or a protein shake.

Need more carbs? Add more rice, an extra slice of bread, or fruit.

Need more fat? Add avocado, olive oil, or nuts.

Cutting calories? Reduce carb portions first, keep protein high.

Meal Prep Compatibility

Best for batch prep:

• #7: Chicken Rice Bowl
• #8: Turkey Taco Salad filling
• #15: Salmon + Sweet Potato
• #17: Chicken Stir-Fry
• #19: Grilled Chicken + Vegetables
• All breakfast recipes

Macro Meal Prep Guide — How to prep these in bulk.

---

Key Takeaways

You don’t need fancy recipes to hit your macros. Simple combinations of protein + carb + vegetable work.

Prep what you can. The meals you have ready are the meals you’ll eat.

Vary your sauces, not your base. Same chicken, different flavor profiles, zero boredom.

Track as you go. Save these as meals in your app for one-tap logging.

Adjust portions to your targets. These macros are starting points—scale up or down as needed.

Eating well doesn’t have to be complicated. It just has to be consistent.

Calculate your targets: Macro Calculator

Learn to track: How to Count Macros

Avoid common pitfalls: Common Macro Tracking Mistakes