Macro Friendly Meal Prep Recipes

I have been off the fitness bandwagon for like…4 years now and I’m finally hopping back on. While re-doing my macros it was becoming a pain pulling up on the recipes individually so I decided to put all of my macro friendly meal prep recipes here instead.

Macro Friendly Meal Prep Recipes

I have broken each recipe down into sections to hopefully make it easier to located. Feel free to use the table of contents below to quickly jump to a recipe. Enjoy!

Breakfast Macro Friendly Meal Prep Recipes

Don’t Get Fat French Toast

Ingredients
1 large egg plus 1 large egg white
3/4 C canned fat-free evaporated milk
1 tsp. vanilla extract
8 slices Pepperidge Farm Raisin Cinnamon Swirl bread
1 tsp. Confectioners’ sugar

Directions
In a wide dish, beat the egg and egg white with a fork until smooth. Stir in milk and vanilla.
Set a griddle or large skillet over medium-high heat until hot (about 2 minutes). Remove pan from heat and coat with cooking spray; turn heat to medium and return pan to burner.
Dip the bread into the egg mixture to saturate. Lift out, letting excess drip off before placing on griddle. Cook until browned and cooked through (1 to 2 minutes per side). Transfer to plates. Dust with sifted confectioner’s sugar.

Fill You Up Peanut Butter Oatmeal

Prep time: 10 mins
Cook time: 20 mins
Total time: 30 mins
Serves: 4

Ingredients
2 C old fashioned oats
2 tsp. cinnamon
2 eggs
2 C vanilla soy milk
1 C water
4 tbsp. natural peanut butter
2 tbsp. maple syrup

Directions

Whip it up Preheat oven to 375 degrees F. Coat an 8 x 8-inch baking dish with cooking spray. In a large bowl, combine 2 cups of old fashioned oats and 2 teaspoons of cinnamon. In a medium bowl, beat 2 eggs and add 2 cups of vanilla soy milk, a cup of water, and 4 tablespoons of natural peanut butter. Add to the oats, pour mixture into dish, and bake for 20 minutes. Drizzle with 2 tablespoons maple syrup.

Loaded Vegetable Egg White Omelet

Prep time: 7 mins
Cook time: 12 mins
Total time: 19 mins
Serves: 1

Ingredients

4 egg whites, well beaten
2 tablespoons chopped green bell pepper
2 tablespoons chopped tomato, seeded
1 tsp olive oil
2 tablespoons fresh mushrooms, sliced
1/4 cup fat free cheddar cheese, shredded
salt and black pepper to taste

Directions

1. Heat a large skillet coated with olive oil cooking spray over medium heat.

2. Add the egg whites, allowing them to cover the bottom of the pan.

3. Cook for 3 minutes, or until the bottom begins to set. Flip.

4. When nearly cooked, top one half of the omelet with the bell peppers, tomato, mushrooms, cheese, salt and black pepper.

5. Carefully fold the remaining half over the filling and cook for 2 minutes, or until cooked through.

Berry Wafflewich

Prep time: 5 mins
Cook time: 2 mins
Total time: 7 mins
Serves: 1

Ingredients

1 whole wheat toaster waffle
1/2 tbsp peanut butter
1/4 C slightly crushed blueberries, blackberries, or raspberries

Directions

1. Prepare the waffle according to the package directions. Spread the peanut butter on the waffle. Cup the waffle in your hand, add the berries, then squeeze lightly.

Lean Eggs & Ham

Prep time: 3 mins
Cook time: 20 mins
Total time: 23 mins
Serves: 2

Ingredients

1 whole egg
3 egg whites
1/4 cup low fat milk
1/4 cup (about 40 grams) cooked, chopped spinach
85 grams of capocollo ham (thin sliced)
30 grams of low fat, sharp cheddar, grated

Directions

1. Preheat oven to 350 degrees. In a bowl, scramble the egg, whites and milk together. Add thawed spinach. Stir.
2. Spray a 6 cup muffin tin with cooking spray. (You will only use 4 of the cups) Line the cups with the ham slices. Divide the egg mixture among the muffin cups. Place in oven for 15-20 minutes. Top with cheese and cook for another 5 minutes.

Lunch Macro Friendly Meal Prep Recipes

Turkey Wrap

Prep time: 3 mins
Total time: 3 mins
Serves: 1

Ingredients
1 whole wheat flour tortilla
4 slices of deli turkey
1 slice deli style cheese
mustard to taste

Directions
Combine ingredients in wrap.

Black Bean & Cheese Burrito

Prep time: 3 mins
Total time: 3 mins
Serves: 1

Ingredients
1 8-inch flour tortilla
1/2 C black beans
1 oz. low fat cheddar
3 tbsp. diced tomato
1 tbsp. chopped cilantro
1 tbsp. salsa

Directions
Roll beans, cheese, tomato, cilantro and salsa in tortilla.

GobbleGuac Sandwich

Prep time: 2 mins
Total time: 2 mins
Serves: 1

Ingredients

2 slices whole grain bread
4 slices pre-sliced turkey
1/3 fresh avocado
Salt and pepper to taste

Directions

1. Mix avocado, salt and pepper.
2. Add turkey to bread.
3. Spread mixture on turkey.

The I- Am- Not- Eating- Salad Salad

Prep time: 7 mins
Total time: 7 mins
Serves: 1

Ingredients2 ounces grilled chicken
1 cup romaine lettuce
1 tomato, chopped
1/2 medium green bell pepper, chopped
1/4 cup medium carrot, chopped
3 tablespoons fat-free italian dressing
1 tablespoon grated low fat Parmesan cheese
1 tablespoon ground flaxseed

Directions

1. Chop the chicken into small pieces. Mix all the ingredients together, and store in the fridge. Eat on multigrain bread or by itself.

Dinner Macro Friendly Meal Prep Recipes

Chicken Marengo Penne

Ingredients

1 2 lb. boneless, skinless chicken breasts, cut into 1/2″ cubes, boneless skinless
3 cup Mushrooms
1/2 cup Sun-dried tomatoes, dry packed
1/2 tsp Thyme, dried
1 can Tomatoes in puree
1 tsp Zest, orange
1/2 cup Chicken broth
8 oz Penne
1 tbsp All-purpose flour
1/4 tsp Black pepper, ground
1 tsp Brown sugar
1/4 tsp Salt
1 tbsp Olive oil
1/2 cup Orange juice

Directions

1. Bring a large pot of water to a boil. Cook the pasta according to package directions until al dente. Drain in a colander and transfer to a warmed serving bowl.
2. Meanwhile, in a small bowl, cover the sun-dried tomatoes with boiling water and soak for 5 minutes. When softened, drain and chop coarsely. Set aside.
3. Toss the chicken with the flour, thyme, and pepper. In a large, heavy skillet, heat the oil over high heat until hot but not smoking. Add the chicken and cook, stirring occasionally, for 2 to 3 minutes, or until golden brown. Add the mushrooms and 2 tablespoons of the broth. Cook, stirring occasionally, for 2 to 3 minutes, or until the mushrooms are barely softened and have begun to release their juices.
4. Add the crushed tomatoes (with puree), orange juice, orange zest, sugar, salt, the sun-dried tomatoes, and the remaining broth. Bring to a boil, scraping the bottom of the pan with a wooden spoon to release the browned bits. Reduce the heat to medium-low and simmer for 8 minutes, or until the sauce is thickened and the flavors are blended.
5. Pour the mixture over the pasta and toss to coat well.

Chicken Spinach Parmesan

Prep time: 10 mins
Cook time: 20 mins
Total time: 30 mins
Serves: 4

Ingredients

1 tbsp. olive oil
1 boneless, skinless chicken breast
1 tbsp. Italian seasoned bread crumbs
1 tsp. grated parmesan
1/4 c. marinara
1 small clove garlic, crushed
3 handfuls baby spinach leaves
Salt and pepper to taste

Directions

Heat the oil in a nonstick skillet over medium heat. As the oil is heating, pound the chicken to 1/4 inch thickness, then sprinkle with bread crumbs, cheese, salt, and pepper, pressing so the crumbs stick. Place in the pan with the garlic and saute for 2 to 3 minutes per side. Top with hot marinara. Add the spinach, turning frequently with tongs until it wilts (about 6 minutes).

Spicy Chicken Spaghetti

Prep time: 10 mins
Cook time: 20 mins
Total time: 30 mins
Serves: 4

Ingredients
9 oz Barilla Protein Thin Spaghetti
1 jar Marinara
2 Chicken Breasts diced
1/2 cup Chopped Onion(or 1 tbsp onion powder)
1 tsp Olive Oil
2 tsp Chili Powder
1/2 tsp flour

Directions

1. Put water in the pot and bring to a boil for the pasta.
2. While the water is heating up, prep your chicken by cutting into bite sized pieces.
3. Throw pasta in the boiling water and cook al dente.
4. In a skillet, heat oil then add onions until golden. If you aren’t using actual onions then skip this step.
5. Add chicken to the skillet with onions or add your onion powder now and cook through.
6. Once the chicken is no longer pink, add the flour, chili powder, and marinara sauce.
7. Mix well and simmer for 5 minutes.
8. Once the simmer is complete, toss altogether with the pasta and enjoy!

Miso Salmon

Prep time: 10 mins
Cook time: 10 mins
Total time: 20 mins
Serves: 4

Ingredients

4 Wild Salmon Filet (4-6 oz)
1/4 cup White Miso
5 tsp Sugar
4 tsp Rice Vinegar
3 tsp Water
2 tsp Fresh, Grated Ginger

Directions

1. Preheat broiler.
2. Lightly spray baking pan with non-stick spray.
3. In a small bowl, mix together miso, sugar, vinegar, water and ginger.
4. Broil salmon for 5 minutes.
5. Baste with half the miso sauce and broil another 5 minutes.
6. Remove pan from broiler and flip over salmon. Baste with remaining miso and broil unitl flaky – about another 1-3 minutes.
7. Serve over rice or couscous.

Quick Lemon Chicken with Rice

Prep time: 15 mins
Cook time: 15 mins
Total time: 30 mins
Serves: 5

Ingredients

1 Tbsp olive oil
1 lb boneless, skinless chicken breasts, cut into strips
2 cloves garlic, minced
1 medium onion, chopped
1 carrot, grated
1 zest of lemon, grated
2 1/4 cups low sodium chicken broth
1 Tbsp parsley
2 Tbsp sliced black olives
2 cups quick-cooking white rice

Directions

1. In a large skillet over medium-high heat, add the oil and chicken. Cook 8 to 10 minutes, or until cooked through. During the last few minutes of cooking, add the garlic and onion.
2. When the chicken is done, stir in the carrot, lemon zest, chicken broth, parsley and black olives. Bring to a boil, stir in rice and remove from the heat, cover, and let stand for 5 minutes. Fluff rice with a fork before serving.