36 Macro Friendly Recipes for Weight Loss - Meal Prepify (2024)

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The worst thing about cutting is the part where I have to eat chicken and rice over and over again. Not this time though! I have done some research and compiled a list of 36 macro friendly recipes for weight loss that are easy and taste incredible.

If you want to get inspired then read through the list and plan your meals for the whole week in advance. Some of these recipes require only a few ingredients, and the prep time is also kept to a minimum. These macro meals are perfect for sticking to your macro plan.

I have categorized them into breakfast, lunch, dinner, and dessert + snacks so you can simply scroll to the appropriate section.

Macro Friendly Recipes for Breakfast

1.Egg White Jalapeno Casserole

Macros per serving:

Calories: 97 cals; Fat: 2g; Carbs: 2g; Protein: 15g

This recipe calls for liquid egg whites, but if you are worried about additives then you can simply use fresh eggs and toss the yolk. I really love Jalapeños so I have cooked dishes like this fairly often. Make sure to adjust the amount of peppers to your own heat tolerance!

2.Five Minute Breakfast Burrito

Macros per serving:

Calories: 362 cals; Fat: 13.5g; Carbs: 31g; Protein: 27g

You can prepare this macro-friendly meal in only 5 minutes from scratch. I sometimes make 6 of them on Sunday mornings. After eating the first one fresh, I freeze the remaining 5 for the workweek to come. Defrost in the fridge overnight, and sprinkle some water on thetortillabefore microwaving to boost taste and texture!

3.Egg Stuffed Tomatoes

Macros per serving:

Calories: 288 cals; Fat: 19g; Carbs: 12g; Protein: 18g

If you are bored by theusual omelet for breakfast, then make a batch of these. I tend to like foods that are contained in a vegetable (like stuffed peppers or cabbage wraps) because they are so good for portion control and perfect for meal prep of macro recipes. Try to keep the yolk runny for a bonus challenge!

4.Broccoli Cheese Egg Muffins

Macros per serving:

Calories: 316 cals; Fat: 23g; Carbs: 7g; Protein: 21g

Who can say no to mini egg omelets baked in a muffin pan? This way you can make your breakfast for the whole week in one go. The added broccoli is an excellent source of fiber and the crunchy texture adds that extra “bite”.

5.Sheet Pan Breakfast Hash

Macros per serving:

Calories: 262 cals; Fat: 19g; Carbs: 10g; Protein: 13g

If you are looking for paleo breakfast macro recipes then this has you covered. I am personally not a big fan of brussels sprouts, but I do acknowledge that it has a really unique taste and texture. The added bacon adds the required depth to this dish, while eggs cover your needs for protein. This is one of my favorite sheet pan meal prep ideas!

6.High-Protein Breakfast Taco Scramble

Macros per serving:

Calories: 450 cals; Fat: 19g; Carbs: 24.5g; Protein: 46g

While somewhat heavier on the calories, a serving of the taco scramble contains a whopping 46 grams of protein. Call that breakfast for champions! While perfect to make ahead for the whole week I would eat this mostly on heavy lifting days or when I do loads of physical stuff (like moving furniture or hiking). Keep your daily macros in mind and you can’t mess up.

7.Overnight Peanut Butter Protein Oats

Macros per serving:

Calories: 322 cals; Fat: 6g; Carbs: 37g; Protein: 30g

Do you like peanut butter, but worried about the fat? This recipe features PB powder, cutting out 85% of the unnecessary calories from fat while keeping the protein content high. As a meal prepper myself I also like the fact that the shelf life of powdered peanut butter is really long. That plus this being anovernight oats recipemake things (almost) way too convenient! This is one of my favorite meal preps for picky eaters!

8.Chocolate Chia Seed Pudding

Macros per serving:

Calories: 235 cals; Fat: 14g; Carbs: 15.5g; Protein: 15.5g

I am a big fan of sweet macro meals that include protein powder. It tends to keep calories low, and the protein content high. Unfortunately, whey protein is not a staple in most households. If you want to try this recipe, then you can buy single-serving packets of most chocolate-flavored protein powders.

9.Choccy Protein Oat Bake

Macros per serving:

Calories: 487 cals; Fat: 27g; Carbs: 42g; Protein: 33g

If you like sweet breakfasts then this might be heaven for you. Honestly, this chocolate bake looks like some cake from a high-end bakery. According to the author, you can enjoy this dish hot or cold, ticking the box for meal preppers. The extra protein powder and the high fiber content keep this dish macro-friendly.

10.Turkey, Egg, and Cheese Sandwich

Macros per serving:

Calories: 331 cals; Fat: 12.5g; Carbs: 25.5g; Protein: 29g

English muffins are my guilty breakfast pleasure! A nice spin on breakfast burritos, but very similar. You can make several of these in advance as they keep up to 3 months in the freezer. The fluffy muffins are child-friendly as well. You can eat these without the english muffins and you’ll have a great keto breakfast meal prep!

Macro Meal Ideas for Lunch

11.Slow Cooker Chipotle Bean Chili

Macros per serving:

Calories: 347 cals; Fat: 2g; Carbs: 48g; Protein: 23g

This slow cooked bean chili is probably the best chili I have ever cooked in my slow cooker, and its vegan! It uses delicious smokey, Mexican flavors that infuse over a long period of cooking time! But don’t worry about spending too much time making it, it only requires 5 minutes of prep! This is one of my favorite healthy slow cooker recipes!

12.Crockpot Glazed Chicken Teriyaki

Macros per one:

Calories: 302 cals; Fat: 15g; Carbs: 13g; Protein: 29g

Let the crockpot do all the work, this tasty glazed chicken teriyaki recipe only requires 5 minutes of preparation. It’s packed with protein, containing a whopping 58 grams for a serving of two chicken thighs. This is also one of the best meal prep ideas for nurses because it’s healthy and easy to make!

13.Air Fryer Turkey Burger

Macros per serving:

Calories: 158 cals; Fat: 3g; Carbs: 4g; Protein: 28g

These air fryer turkey burgers are super lean, containing just 3 grams of fat and 4 grams of carbs. They only require an air fryer and large bowl, making washing up a breeze! Plus, did I mention, they’re delicious! This is one of my favorite meal prep ideas in an air fryer because it’s so easy to make.

14.Quinoa and Mediterranean Roasted Vegetables

Macros per serving:

Calories: 339 cals; Fat: 16g; Carbs: 41g; Protein: 8g

This is definitely a superfood recipe! It’s packed with complex carbohydrates, fibre, whole proteins, healthy fats and a lot of vegetables. This is one of my go to recipes when I need a little healthy kick. Plus it’s really delicious! If you want a meal with roasted vegetables, this is the one for you!

15.Curry Stir Fry with Zucchini Noodles

Macros per serving:

Calories: 351 cals; Fat: 24g; Carbs: 31g; Protein: 12g

This tasty curry vegetable stir fry uses low-carb zucchini noodles, making it perfect for low-carb, Whole30 or Paleo diets. It uses a rich coconut curried sauce and only takes 10 minutes to prep.

16.Lemon Chicken with Veggies

Macros per serving:

Calories: 500 cals; Fat: 23g; Carbs: 35g; Protein: 40g

Chicken with veggies. I would wager that this is the most common food for people trying to lose weight as well as those looking for macro meals. If you cook the chicken in the marinade it will stay moist longer! Try to eat it within 3 days, unless you like dried-out chicken that tastes like cardboard.

17. Crispy Tofu with Zucchini Noodles and Sesame Seeds

Macros per serving:

Calories: 397 cals; Fat: 31g; Carbs: 16g; Protein: 18g

You can eat this cold, like a salad, or hot. Make sure to microwave the tofu only. Zucchini noodles are a great way to avoid the post-lunch slump as they are low in carbs. According to the author, this recipe features an amazing sauce, make sure to try it!

18. Zucchini Boats

Macros per serving:

Calories: 332 cals; Fat: 18g; Carbs: 13g; Protein: 38g

If you like zucchinis then try out this cute little idea for lunch. Chicken parm is usually served with pasta, but in the spirit of macro-friendly meals, I have included a recipe that drops the carbs and adds more veggies!

19. Turkey Taco Wraps

Macros per serving:

Calories: 385 cals; Fat: 17g; Carbs: 23g; Protein: 33g

This recipe is interesting because it swaps the tortilla for lettuce wraps. If you like tacos but want to cut your carb intake then this could be perfect for you. Make sure to pick sturdier leaves, or use two instead of one! These turkey tacos are one of my favorite healthy ground turkey meal prep ideas!

20. Copycat Bobbie

Macros per serving:

Calories: 273 cals; Fat: 6g; Carbs: 32g; Protein: 19g

Like a Sandwich and a Burger had a child. I have to admit that I have never heard of a Bobbie before, but after finding this recipe I will definitely try it. Cranberry sauce? Count me in. The macros look fairly good, depending on the bun you can go lower or higher in carbs.

Macro Friendly Ideas for Dinner

21. Slow Cooker Bolognese

Macros per serving:

Calories: 283 cals; Fat: 14g; Carbs: 7g; Protein: 26g

This Slow Cooker Bolognese is hands down so delicious and easy to make! It uses just one pot and takes just 5 minutes of preparation. Its perfect to chuck on in the morning and eat after work! This is such a great low carb keto crockpot recipe!

22. Low-Carb Buffalo Chicken Pizza

Macros per serving:

Calories: 327 cals; Fat: 16g; Carbs: 15g; Protein: 31g

If you crave pizza in the evening but want to ditch carbs, then this is for you. The crust is made of cauliflower, but if you don’t mind then you can use a tortilla, or even naan bread instead! Eat these fresh as they don’t store well.

23. One Pan Parm Caesar Chicken

Macros per serving:

Calories: 578 cals; Fat: 42g; Carbs: 6g; Protein: 44g

This dish is keto-friendly since it has only 6 grams of Carbs. What I love about this recipe is that it has only 5 ingredients and zero prep work. All you have to do is to mix the ingredients and add them to a casserole or an oven-safe pan.

24. Instant Pot Lemon Chicken

Macros per serving:

Calories: 366 cals; Fat: 31g; Carbs: 2g; Protein: 18g

Another easy and cheap keto meal. Boneless chicken thighs have a higher fat content compared to chicken breast, but you’ll get juicier meat in return. If you are not on a keto diet, but it fits your macros, then go for it!

25. Lemon and Sriracha Stir Fry

Macros per serving:

Calories: 283 cals; Fat: 10g; Carbs: 8g; Protein: 21g

If you are sick and tired of bland chicken breasts then try this stir-fry. Lemons give a wonderful fresh taste to food, and adding Sriracha makes sure your food has the right amount of spicy. This dish is best served while still hot.

26. Slow Cooked Lean Beef Stew

Macros per serving:

Calories: 304 cals; Fat: 9g; Carbs: 22g; Protein: 34g

If you have a crockpot then you really have no excuse for ordering takeout on weeknights. Slow-cooked macro meals are really awesome because you can just set it and forget it. Imagine coming home to a fresh stew like this after 8 hours of work! This is one of my favorite crockpot meal prep ideas!

27. Turkey Burgers with Warm Relish

Macros per serving:

Calories: 258 cals; Fat: 13g; Carbs: 10g; Protein: 23g

Did you know that an average home-made quarter pounder has 500 calories? This recipe helps you to cut down on calories and sugar while yielding juicy results. You can skip the condiments by making fresh, warm relish.

28. Healthy Fish Sticks and Tartar

Macros per serving:

Calories: 174 cals; Fat: 1g; Carbs: 15g; Protein: 24g

There are several options in this recipe, and the lowest one calls for panko. If you cook your fish sticks according to their instructions then you will end up with only 174 calories and 24 grams of protein for a single serving!

29. Buffalo Chicken Skewers

Macros per serving:

Calories: 170 cals; Fat: 9g; Carbs: 1g; Protein: 19g

Skewers are best made on the grill, preferably during the summer. But if you have an indoor grill or a panini press then you can get similar results year-round. Add liquid smoke to boost its smoky flavor when grilling indoors. This is one of my favorite meal prep ideas for building muscle becuase it’s so high in protein!

30. Jalapeño Popper Chicken

Macros per serving:

Calories: 367 cals; Fat: 15g; Carbs: 26g; Protein: 36g

I have to admit that this is probably not the food you are looking for if you are 2 weeks out from a bodybuilding contest. But I feel foods like this incorporate the spirit of macro-friendly meals perfectly. Dishes that you usually like, but prepared in a smart way to boost protein and cut calories. Give it a shot!

Macro Friendly Desserts and Snacks

31. Pina Colada Popsicles

Macros per serving:

Calories: 132 cals; 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.

32. Chickpea Blondies

Macros per serving:

Calories: 177 cals; 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.

33. Peanut Butter and Jelly Chia Pudding

Macros per serving:

Calories: 211 cals; 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.

34. Chocolate Banana Mug Cake

Macros per serving:

Calories: 210 cals; 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.

35. Cashew Chocolate Truffles

Macros per serving:

Calories: 148 cals; Fat: 9g; Carbs: 11g; Protein: 7g

If you like cashews and dark chocolate then try these truffles. Prep time is fairly short, and you can make a large batch of these as they keep well in the fridge. Perfect for meal prepping or as a macro-friendly snack!

36. Homemade Beef Tenderloin Jerky

Macros per serving:

Calories: 100 cals; Fat: 4g; Carbs: 2g; Protein: 16g

I had some leftover beef tenderloin so I decided to use it for amazing beef jerky. Full of protein, barely any fats or carbs. It is the perfect snack for me because I prefer salty treats. No additives, and also way cheaper than store-bought. If you are unsure about the meat, then here is an article comparing the best meat for jerky.

(Side note: I’m loving this site I found that made this last awesome recipe, Steakbuff.com, for all things — you guessed it — steak! I’m a big steak fan (who isn’t?) and they’ve got a ton of great ways to take it from just “toss on the grill and flip” to “woah, did this come from an expensive steakhouse?!” Check it out!)

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 that’s me.

According to McMaster University, researchparticipants 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.

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 (because it fits your macros) then don’t 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.

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!

Richmond Howard

Richmond Howard started Meal Prepify in 2019 and has helped over a million people learn how to meal prep, get better at meal planning, and create a kitchen they love to use. He’s an avid home chef and loves to bbq, grill out, and make awesome food for family and friends. He’s been featured on MSN, Renaissance Periodization, and Good Financial Cents.