25 Macro-Friendly Meal Prep Recipes (2024)

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Counting your macros? I’m sharing plenty of macro-friendly meal prep recipes that are full of flavors, and nutrition.

We all know that a 500-calorie muffin is not the same as 500 calories of broccoli. 500 calories of broccoli is more than 9 cups of boiled broccoli.

So, having meals with a healthy mix of carbs, fat, and protein, aka “macro-friendly” meals, is the way to go.

Make sure you store them in good air-tight food storage containers. I recommend these ones. these BPA-free plastic containers here are a good option too.

25 Macro-Friendly Meal Prep Recipes (1)

1. Garlic Butter Chicken Meatballs With Cauliflower Rice

25 Macro-Friendly Meal Prep Recipes (2)


These garlic butter chicken meatballs are juicy, cheesy, and packed with flavor. The lightness of the cauliflower rice balances the heaviness of the meatballs.

You can just use prepackaged cauliflower rice like this. Or you can make your own. This food processor here should do the trick.

Check out more chicken meal prep ideas here.

Per Serving:

  • Calories: 342
  • Fats: 24g
  • Protein: 26g
  • Carbs: 8g
  • Fiber: 2g
  • Sugar: 2.5g


2. Protein Bowls

25 Macro-Friendly Meal Prep Recipes (3)


These meal prep bowls are pretty satisfying and tasty too. That’s because they’re packed with hard-boiled eggs, chicken, quinoa, and mixed greens. All topped with salad dressing.

So, you’re getting tons of protein too. In fact, one serving provides a whopping 25 grams of protein.

Per Serving:

  • Calories: 249
  • Fats: 11g
  • Protein: 25g
  • Carbs: 13g
  • Fiber: 1g
  • Sugar: 2g


3. Spicy Chickpea & Quinoa Bowls

25 Macro-Friendly Meal Prep Recipes (4)


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. Besides adding texture, quinoa is pretty nutritious.

As an added bonus, it’s gluten-free. If you would like to give it a try, you can get some here.

Per Serving:

  • Calories: 343
  • Fats: 5.9g
  • Protein: 12.4g
  • Carbs: 62.1g
  • Fiber: 10.2g
  • Sugar: 2.2g


4. Mexican Meal Prep Bowls With Cauliflower Rice

25 Macro-Friendly Meal Prep Recipes (5)


They’re sweet, savory, and spicy-but not too spicy. And the avocado balances out the heat nicely.

Meanwhile, the wild rocket salad adds nutrition and freshness.

Making these meal prep bowls takes only 20 minutes. So, you can spend less time in the kitchen and more time relaxing.

Per Serving:

  • Calories: 406
  • Fats: 17g
  • Protein: 48g
  • Carbs: 17g
  • Fiber: 8g
  • Sugar: 6.2g


5. Greek Couscous Salad

25 Macro-Friendly Meal Prep Recipes (6)


Can’t 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.

Besides being tasty, this salad meal prep is pretty nutritious. The olive oil provides tons of heart-healthy monounsaturated fats.

Per Serving:

  • Calories: 378
  • Fats: 25.9g
  • Protein: 9g
  • Carbs: 31.2g
  • Fiber: 10.3g
  • Sugar: 4.9g


6. Meal Prep Chicken Patties

25 Macro-Friendly Meal Prep Recipes (7)


Looking for a drool-worthy lunch idea? These chicken patties are moist on the inside and nicely seared on the outside. And they’re seasoned to perfection.

Besides being yummy, this healthy meal prep is low in calories. In fact, one serving contains only 157 calories.

Check out more high protein meal prep recipes like this here.

Per Serving:

  • Calories: 157
  • Fats: 6.9g
  • Protein: 14.47g
  • Carbs: 11.28g
  • Fiber: 2.02g
  • Sugar: 5.69g


7. Vegan Sweet Potato & Black Bean Bowl

25 Macro-Friendly Meal Prep Recipes (8)


The black beans add heartiness, while the sweet potatoes add sweetness. Meanwhile, the crunchiness of the pine nuts balances out the fluffiness of the quinoa.

And the sauteed kale adds freshness. Eating healthy doesn’t get much better than this. This dish is packed with nutrition. It’s a good source of plant-based protein.

Per Serving:

  • Calories: 439
  • Fats: 20.8g
  • Protein: 13.4g
  • Carbs: 53.9g
  • Fiber:
  • Sugar: 4g


8. Healthy Egg Salad Bowls

25 Macro-Friendly Meal Prep Recipes (9)


With these egg salad bowls, you have the best of both worlds. You have the creaminess of egg salad. With the freshness and nutrition of avocadoes and cherry tomatoes.

You’re also getting a ton of fiber. In fact, one serving provides 40% of your daily fiber needs. So, you feel pretty full after eating them.

Per Serving:

  • Calories: 469
  • Fats: 31g
  • Protein: 27g
  • Carbs: 23g
  • Fiber: 10g
  • Sugar: 9.5g


9. Paleo Breakfast Meal Prep Bowls

25 Macro-Friendly Meal Prep Recipes (10)


These meal prep bowls make breakfast time a breeze. They’re really delicious.

You have roasted sweet potatoes, nicely caramelized brussels sprouts, and spicy sausage. All topped with a fried egg. Yum!

And these meal prep bowls are pretty easy to make. Check out more breakfast meal prep ideas here.

Per Serving:

  • Calories: 326
  • Fats: 21g
  • Protein: 17g
  • Carbs: 19g
  • Fiber: 5g
  • Sugar: 4g


10. Buffalo Chicken Ranch Meal Prep

25 Macro-Friendly Meal Prep Recipes (11)


The creamy avocado cools down the tender, spicy chicken. Meanwhile, the fluffy cauliflower rice, celery, cucumber, and sweet tomatoes add freshness and nutrition.

The key to the chicken being so tender is that you’re using an Instant Pot. If you don’t have one, here is a good quality one I use.

Per Serving:

  • Calories: 287
  • Fats: 21g
  • Protein: 13g
  • Carbs: 13g
  • Fiber: 8g
  • Sugar: 3g


11. California Sushi Roll Bowls With Cauliflower Rice

25 Macro-Friendly Meal Prep Recipes (12)


These deconstructed California sushi rolls give you all the flavor of sushi…without all the effort.

The shredded nori adds a nice umami flavor. Besides adding flavor, nori is good for you too.

It contains vitamins and minerals such as iodine, iron, and calcium. And it’s a good source of omega-3s. You can get some here.

Per Serving:

  • Calories: 312
  • Fats: 18.1g
  • Protein: 9.9g
  • Carbs: 25.3g
  • Fiber: 6.5g
  • Sugar: 8.4g


12. Lemon Chicken With Veggies Meal Prep

25 Macro-Friendly Meal Prep Recipes (13)


These chicken breasts are juicy, tangy, and savory. And we can’t forget the veggies. You have nicely caramelized roasted sweet potatoes and broccoli.

And you have cherry tomatoes topped with dill. Besides being yummy, this dish is pretty nutritious. It has 40 grams of protein.

Per Serving:

  • Calories: 500
  • Fats: 23g
  • Protein: 40g
  • Carbs: 35g
  • Fiber: 7.3g
  • Sugar: 11g


13. Lemon Roasted Salmon With Sweet Potatoes & Broccolini

25 Macro-Friendly Meal Prep Recipes (14)


On the menu is tender, flaky garlic-butter salmon. The roasted cumin-tossed sweet potatoes add earthiness, complementing the salmon nicely.

Besides being tasty, salmon is good for you. It’s a great source of heart-boosting omega-3s.

It’s also rich in brain-boosting B vitamins. And it’s an excellent source of selenium, a powerful antioxidant.

Check out more salmon meal prep ideas right here!

Per Serving:

  • Calories: 282
  • Fats: 14.7g
  • Protein: 20.6g
  • Carbs: 17.6g
  • Fiber: 2g
  • Sugar: 2.9g


14. Crispy Sesame Tofu With Zucchini Noodles

25 Macro-Friendly Meal Prep Recipes (15)


This crispy sesame tofu is anything but bland. It’s crispy and tasty. The ginger adds heat, while the maple syrup adds sweetness.

Making zucchini noodles is pretty easy. Simply cut off the ends of your zucchini. Then, spiralize your zucchini using a spiralizer like this.

Per Serving:

  • Calories: 397
  • Fats: 31g
  • Protein: 18g
  • Carbs: 16g
  • Fiber: 3g
  • Sugar: 10g


15. Garden Quinoa Salad


This salad tastes just as good as it looks. The edamame and quinoa add heartiness. While the cucumber, bell pepper, carrots, cherry tomatoes, and red onions add tons of freshness and flavor.

And the best part? This salad can be served chilled or at room temperature. So, it makes for a great work lunch.

Per Serving:

  • Calories: 304
  • Fats: 8.5g
  • Protein: 12.4g
  • Carbs: 51.2g
  • Fiber: 9.5g
  • Sugar: 8.2g


16. Stir-Fried Pork Meal Prep With Ginger & Soy

25 Macro-Friendly Meal Prep Recipes (17)


This meal prep is packed with Asian flavors. From the crispy pieces of pork to the bell peppers, snow peas, and spring onions.

Make sure you also use a large skillet or work. I recommend this wok here because it’s made of granite, a non-toxic material that doesn’t stick.

Per Serving:

  • Calories: 409
  • Fats: 19g
  • Protein: 32g
  • Carbs: 29g
  • Fiber: 6.8g
  • Sugar: 8g


17. Butter Chicken Meal Prep

25 Macro-Friendly Meal Prep Recipes (18)


The chicken is juicy and packed with flavor from the warm spices and coconut cream. And the sauce is creamy and luscious.

And to mop up all that delicious sauce, you’ll be eating it with cauliflower rice. So, you’re less likely to snooze after your meal.

Per Serving:

  • Calories: 405
  • Fats: 23g
  • Protein: 36g
  • Carbs: 13g
  • Fiber: 5g
  • Sugar: 5g


18. Mason Jar Overnight Oats Meal Prep

25 Macro-Friendly Meal Prep Recipes (19)


These overnight oats don’t disappoint. They’re packed with tasty ingredients. Like almond butter, chia seeds, oats, milk, and frozen berries.

To make them, you’ll need some Mason jars. So, make sure you have some. If not, you can stock on some here.

Per Serving:

  • Calories: 390
  • Fats: 12g
  • Protein: 15g
  • Carbs: 45g
  • Fiber: 9g
  • Sugar: 10g


19. Ground Turkey Stir Fry

25 Macro-Friendly Meal Prep Recipes (20)


This ground turkey stir fry is yummy and pretty easy to make. The homemade stir-fry sauce is delicious too.

The low-sodium soy sauce adds umami, while the honey adds sweetness. Meanwhile, the ginger and sriracha sauce add a nice heat.

Now, for this stir fry, you’ll be using a red pepper, red cabbage, green onions, and carrots.

Per Serving:

  • Calories: 237
  • Fats: 6g
  • Protein: 30g
  • Carbs: 18g
  • Fiber: 5g
  • Sugar: 11g


20. Taco Lettuce Wraps Meal Prep

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These taco lettuce wraps are packed with flavor. The ground turkey and black beans make them super filling.

The homemade taco seasoning adds lots of Mexican flavor. You’ll need 8 different spices to make it. So, get out those measuring spoons. I like these ones here.

Per Serving:

  • Calories: 325
  • Fats: 11.6g
  • Protein: 26.4g
  • Carbs: 33.2g
  • Fiber: 9.9g
  • Sugar: 6.9g


21. Sweet Potato Fajitas Meal Prep

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Looking for a meat-less fajita? This is a good option.

This fajita meal prep is all about the veggies. You’ve got nicely seasoned roasted veggies like sweet potatoes, red onions, and red and green bell peppers.

And to boost the protein, feel free to add some black beans or even tofu. Bon appetit!

Per Serving:

  • Calories: 376
  • Fats: 2g
  • Protein: 6g
  • Carbs: 60g
  • Fiber: 9g
  • Sugar:


22. Sesame Noodle Bowls Meal Prep

25 Macro-Friendly Meal Prep Recipes (23)


Sometimes Sunday evening comes. And you’ve got nothing meal prepped…This meal prep is for times like that.

You have tender chicken, noodles, salted edamame, and refreshing cucumber. All topped with a creamy, rich sesame sauce.

And it takes all of 15 minutes to make. So, you can get meal prepping off your To-Do List.

Per Serving:

  • Calories: 395
  • Fats: 15.1g
  • Protein: 8.3g
  • Carbs: 57.3g
  • Fiber: 4.3g
  • Sugar: 4.3g


23. Sweet Potato & Black Bean Quinoa Bake

25 Macro-Friendly Meal Prep Recipes (24)


Casseroles are a great dump and go meal prep. Dump all your ingredients in your pan, and let your oven do the baking.

This quinoa bake is packed with nutrition and taste. You’re using healthy ingredients. Like sweet potatoes, quinoa, black beans, and corn.

Per Serving:

  • Calories: 273
  • Fats: 2.5g
  • Protein: 11g
  • Carbs: 55.8g
  • Fiber: 10g
  • Sugar: 6.6g


24. Tofu & Veggie Spring Roll Bowls

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Craving some vegan spring rolls? Give these spring roll bowls a try.

You’ve got sauteed tofu cubes, udon noodles, and a medley of veggies. Veggies like purple cabbage, carrots and cucumber.

The peanut sauce complements the “spring rolls” nicely.

Per Serving:

  • Calories: 302
  • Fats: 14g
  • Protein: 14g
  • Carbs: 33g
  • Fiber: 6g
  • Sugar: 8g


25. Quick Beef & Zucchini Skillet Meal Prep

25 Macro-Friendly Meal Prep Recipes (26)


Are you more of a meat and potatoes person? This meal prep is for you.

You’ve got juicy, tender, nicely charred steak. Accompanied by roasted potatoes.

And your zucchini is seared in beef grease, butter, and garlic. It tastes so yummy… It’s a great way to eat zucchini.

Per Serving:

  • Calories: 380
  • Fats: 21g
  • Protein: 27g
  • Carbs: 24g
  • Fiber: 3g
  • Sugar: 3g


25 Macro-Friendly Meal Prep Recipes (27)

25 Macro-Friendly Meal Prep Recipes

Trying to keep a balanced diet? Give these Macro-friendly Meal Prep recipes a try. Super delicious, easy to make, and full of nutrition.

4.80 from 5 votes

Print Recipe Pin Recipe Save

Prep Time 10 minutes mins

Cook Time 20 minutes mins

Total Time 30 minutes mins

Course Meal Prep

Cuisine American

Servings 4


  • chicken/pork/beef/fish/halloumi/chickpeas/beans
  • veggies
  • rice or quinoa or couscous
  • salad
  • seasoning
  • dressing


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Which one of these meal preps was your favorite? Let me know in the comment section or on Pinterest!

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25 Macro-Friendly Meal Prep Recipes (2024)
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