35 Macro Friendly Meal Prep Recipes 777x431

35 Macro Friendly Meal Prep Recipes 

Summer is quickly approaching and that means it's time to start working on those summer bodies. Even though we are all about intuitive eating, during this time of year we like to arm ourselves with a few macro-friendly recipes that both allow us to eat intuitively and still reach our goals. Heck, even if it's not summer, these 35 macro friendly recipes are still some of our go-to meals to make!

35 Macro Friendly Meal Prep Recipes 

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The key to these recipes is having a good balance of all three macronutrients: Carbohydrates, healthy fats, and protein, with the focus being on higher protein options. Carbohydrates will help keep your energy up during workouts and throughout the day, healthy fats will help keep you satiated, and protein will both help you stay feeling full longer and repair those hard working muscles! 

One thing to keep in mind is that everyone's nutrition needs will vary. If you aren't an intuitive eater and want to know approximately how many calories (and a macro breakdown) you need each day, head HERE. From here you can adjust the portions of the recipes you choose below as needed. 

For our intuitive eating friends, just do you! Listen to those hunger and fullness cues. Eat what sounds good. Drink plenty of water. Get your movement in and don't forget to practice self-care! Yes, these pro tips apply to our macro counters, too! 

You can mix and match any of the recipes below; breakfast, lunch, dinner, snack. But, if you're looking for a more structured meal plan ideas then we would recommend checking these out! 


Whole30 Breakfast Boxes

 Per Serving: 17g Protein | 41g Carbs | 20g Fat | 403 Calories

Whole30 Breakfast Snack Boxes Meal Prep ---3

Egg White Scramble and Sweet Potato Hash

1 serving: 20g Protein | 20g Carbs | 5g Fat | 217 calories

Breakfast Stuffed Sweet Potatoes

 Per Serving: 17g Protein | 44g Carbs | 19g Fat | 405 Calories 

Scrambled Egg Stuffed Sweet Potato Meal Prep

Make Ahead Breakfast Burritos

1 burrito: 23g Protein | 28g Carbs | 23g Fat | 412 Calories

Pizza Frittata Meal Prep

 Per Serving (not including sweet potatoes): 28g Protein | 3g Carbs | 25g Fat | 349 Calories 

Pizza Frittata Meal Prep

Low Carb Vanilla Protein Waffles

Per serving: 29g Protein | 11g Carbs | 32g fat | 439 calories 

Butternut Squash and Cranberry Skillet

Per Serving: 19g Protein | 21g Carbs | 21g Carbs | 349 Calories 

Butternut Squash and Cranberry Skillet Meal Prep Idea

Mexican Breakfast Bowls

Per serving: 34g Protein | 14g Carbs | 25g Fat | 406 Calories

Sausage Lover's Hashbrown Casserole

Per Serving: 23g Protein | 13g Carbs | 13g Fat | 258 Calories 

Sausage Lover's Hashbrown Casserole

Keto Overnight Oats

Per serving*: 11g Protein | 9g Carbs | 27g Fat | 327 Calories

*increase the protein by adding a scoop of your favorite protein powder or collagen powder


Air Fryer Chicken Parm

Per serving: 32g Protein | 28g Carbs | 18g Fat | 385 Calories 

Air Fryer Chicken Parmesan

Green Chili Chicken Bake

Per Serving: 40g Protein | 14g Carbs | 5g Fat | 240 Calories 

Low Carb Hamburger Helper

Per serving: 40g Protein | 11g Carbs | 20g Fat | 390 Calories 

Low Carb Hamburger Helper

Instant Pot Pork Ragu

Per Serving (does not include sides): 28g Protein | 23g Carbs | 3g Fat | 219 Calories

Garlic Butter Chicken Thighs and Zoodles

Per serving: 22g Protein | 14g carbs | 35g Fat | 442 Calories

Garlic Coconut Butter Chicken Thighs and Zoodles

Fajita Cauliflower Rice Bowls

Per Serving: 28g Protein | 16g Carbs | 11g Fat | 288 Calories 

Buffalo Chicken Casserole

Per Serving: 24g Protein | 13g Carbs | 13g Fat | 265 Calories 

Whole30 Baked Buffalo Chicken Casserole

High Protein Instant Pot Chicken Pasta

Per Serving: 25g Protein | 29g Carbs | 5g Fat | 303 Calories

Salmon Cobb Salad

Per Serving: 25g Protein | 12g Carbs | 30g Fat | 430 Calories

Salmon Cobb Salad Meal Prep

Cauliflower Rice Salmon Poke Bowl

Per Serving: 24g Protein | 16g Carb | 20g Fat | 334 Calories 

Cauliflower Rice Salmon Poke Bowl Meal Prep


Sheet Pan Bruschetta Chicken

Per Serving: 48g Protein | 20g Carbs | 27g Fat | 490 Calories 

Sheet Pan Bruschetta Chicken

Carnitas Tostadas

Per Serving: 38g Protein | 49g Carbs | 13g Fat| 463 Calories 

Sheet Pan Shrimp Fajitas

Per Serving: 32g Protein | 23g Carbs | 10fg Fat | 246 Calories 

Sheet pan Shrimp Fajitas

Spinach Stuffed Chicken Breast

Per Serving: 50g Protein | 2g Carbs | 8g Fat | 300 Calories 

Sheet Pan Greek Chicken and Vegetables

Per Serving: 34g Protein | 31g Carbs | 21g Fat | 454 Calories 

Sheet Pan Greek Chicken and Vegetables

Lasagna Roll Ups

Per Serving: 16g Protein | 24g Carbs | 7g Fat | 230 Calories 

Korean Beef Bowls

Per Serving: 32g Protein | 33g Carbs | 14g Fat | 390 Calories

Korean Beef Bowl

Sheet Pan Thyme Pork Chops and Marinated Salad 

Per Serving: 23g Protein | 6g Carbs | 28g Fat | 372 Calories

Sheet Pan Thyme Pork Chops and Marinated Salad

Paleo Casserole With Chicken

Per Serving: 25g Protein | 14g Carbs, 20g Fat | 321 Calories

Zucchini Beef Enchiladas

Per Serving: 28g Protein | 15g Carbs | 30g Fat | 444 Calories

Beef Zucchini Enchilada Meal Prep--6


DIY Snack Boxes

Per Snack Box: 9g Protein | 11g Carbs | 25g Fat | 284 Calories

DIY Fruit & Protein Snack Boxes

Antipasto Skewer Snack Boxes

Per Snack Box: 19g Protein | 3g Carbs | 22g fat | 295 Calories 

Antipasto Skewer Snack Boxes

Turkey Bacon Ranch Pinwheel Snack Boxes

Per Snack Box: 16g Protein | 4g Carbs | 18g Fat | 284 Calories 

Keto Turkey Ranch Pin Wheel Snack Boxes

Bacon Jalapeno Poppers

Per Serving: 14g Protein | 4g Carbs | 24g Fat | 321 Calories 

Bacon Jalapeno Poppers

Funfetti Puppy Chow

Per Serving: 8g Protein | 22g Carbs | 8g Fat | 182 Calories 

Funfetti Protein Puppy Chow-274

35 Macro Friendly Meal Prep Recipes


  1. Hello, My macronutrients fat is 30g. Do you know any meals that are under 30g. Of fat, cause I'm always under except the fat I tend to go above 4-5

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