Breakfast Quesadillas
Macros: 355kcal, Fat: 21g, Carbs: 6g, Protein: 29g (serves 6) | MFP: Breakfast Quesadillas (TBFS Macros)
Adaptation: Substitute turkey bacon, 8 oz mozzarella cheese (in place of cheddar), 6 low carb tortillas.
Macro Friendly Recipes
Discover our macro-friendly recipes that are tailored to support a Macros diet. These recipes are high in protein and fiber and low in sugar. Start cooking healthier and tastier meals today!
IMPORTANT: The recipes below may require slight adaptations to meet the macro count. Please check the notes in the recipe card before making the recipe!
DISCLAIMER: While every effort has been made to ensure the accuracy of the nutritional information provided, we must emphasize that the values presented are approximate and may vary due to several factors.
For the most precise and accurate nutritional values, we recommend measuring the entire prepared meal, including all ingredients, and then dividing by the number of servings. This approach allows for a more tailored and specific estimation of the macronutrients per serving.
Macro Friendly Breakfast
Chocolate Overnight Oats
Macros: 348kcal, Fats:6g, Carbs: 45g, Protein: 31g (serves 2) | MFP: Chocolate Overnight Oats (TBFS Macros)
Adaptation: 1 tsp. chia seeds, 2 scoops protein powder, liquid stevia, 1 ½ cup unsweetened almond milk, ½ cup mixed berries for topping.
Chocolate Protein Shake
Macros: 280kcal, Fat:9g, Carbs:29g, Protein: 26 g. | MFP: Chocolate Protein Shake (TBFS Macros)
Adaptation: Add the optional toppings.
Cottage Cheese Pancakes
Macros: 198kcal, Fat: 5g, Carbs: 23g, Protein: 14g (serves 4) | MFP: Cottage Cheese Pancakes (TBFS Macros)
Adaptation: low fat cottage cheese, 1 scoop Clean Simple Eats Vanilla Protein Powder, ½ cup water.
Freezer Breakfast Sandwiches
Macros: 313 kcal , Fat: 13g, Carbs: 28g, Protein: 21g (serves 12) | MFP: Freezer Breakfast Sandwiches (TBFS Macros)
Adaptation: 2 Tbsp unsweetened almond milk, 12 slices turkey bacon, 12 whole wheat English muffins.
Huevos Rancheros
Macros: 273kcal, Fat: 10g, Carbs: 29g, Protein: 16g (serves 6) | MFP: Huevos Rancheros (TBFS Macros)
Adaptation: Add 6 large egg whites.
Vanilla Protein Shake
Macros: 385 kcal, Fat 16g, Carbs 36g, Protein 29g | MFP: Vanilla Protein Shake (TBFS Macros)
Adaptation: Use only 1 Medjool pitted date.
Macro Friendly Soup
Chicken Noodle Soup
Macros: 313kcal, Fat: 5g, Carbs: 24g, Protein: 34g (serves 8) | MFP: Chicken Noodle Soup (TBFS Macros)
Adaptation: 24 oz. rotisserie chicken, low-sodium chicken broth, 5 cups dry egg noodles.
Chicken Tortilla Soup
Macros: Calories: 318kcal, Protein: 32g, Carbs: 34g, Fat: 6g (serves 5) | MFP: Chicken Tortilla Soup (TBFS Macros)
Adaptation: Extra toppings: cilantro, shredded cheddar cheese, sour cream, and avocado are not included in the macros.
Taco Soup
Macros: 431 kcal, Fat: 8g, Carbs: 58g, Protein: 34g (serves 5) | MFP: Taco Soup (TBFS Macros)
Adaptation: 1 lb. ground turkey, 17 ounces frozen corn.
Macro Friendly Salad
Apple Pecan Salad
Macros: 386kcal, Fat:23 g, Carbs: 22g, Protein: 30g (serves 4) | MFP: Apple Pecan Salad (TBFS Macros)
Adaptation: 1 fuji apple, 4 slices turkey bacon.
Asian Chicken Salad
Macros: 379kcal, Fat: 21g, Carbs: 17g, Protein: 35g (serves 6) | MFP: Asian Chicken Salad (TBFS Macros)
Adaptation: 1 cup carrots, 2 lbs raw boneless skinless chicken breasts, 1 cup cucumber.
Brussels Sprout Salad
Macros: 393kcal, Fat: 16g, Carbs: 29g, Protein: 33g. (serves 8) | MFP: Brussels Sprout Salad (TBFS Macros)
Adaptation: 8 slices of turkey bacon, 2 lbs raw chicken breasts.
Chicken Caesar Pasta Salad
Macros: 401kcal, Fat: 14g, Carbs: 24g, Protein: 43g (serves 4) | MFP: Chicken Caesar Pasta Salad (TBFS Macros)
Adaptation: 1 cup carrots, 20 croutons, 1 cup cucumber, Kens Lite Caesar Dressing.
Mixed Green Salad with Berries
Macros: 375 kcal, Fat: 17g, Carbs: 25g, Protein: 34g (serves 6) | MFP: Mixed Greens Salad with Berries (TBFS Macros)
Adaptation: Use ½ cup chopped raw pecans, 10 ½ cups mixed greens lettuce, Olive oil mayonnaise, Add 2 lbs raw boneless skinless chicken breasts.
Pesto Pasta Salad
Macros: 361kcal, Fat: 19g, Carbs: 33g, Protein: 23g (serves 6 people) | MFP: Pesto Pasta Salad (TBFS Macros)
Adaptation: Whole wheat farfalle pasta.
Southwest Quinoa Salad
Macros: 388kcal, Fat: 15g, Carbs: 31g, Protein: 35g (serves 7) | MFP: Southwest Quinoa Salad (TBFS Macros)
Adaptation: Add 2 lbs raw boneless skinless chicken breasts.
Thai Quinoa Salad
Macros: 349kcal, Fat: 14g, Carbs: 30g, Protein: 27g (serves 6) | MFP: Thai Quinoa Salad (TBFS Macros)
Adaptation: Add 12 ounces cooked chicken breast.
Macro Friendly Main Dish
Baked Tacos
Macros: 330 kcal, Fat: 15g, Carbs: 26g, Protein: 21g (serves 10) | MFP: Baked Tacos (TBFS Macros)
Adaptation: 1 lb. ground turkey, 16 oz. black beans, Mexican cheese.
Buffalo Chicken Wrap
Macros: 357kcal, Fats: 13g, Carbs: 28g, Protein: 33g (serves 4) | MFP: Buffalo Chicken Wrap (TBFS Macros)
Adaptation: Whole wheat tortillas, Bolthouse Ranch Dressing.
Easy Cajun Chicken Pasta
Macros: 415kcal, Fat: 11g, Carbs: 38g, Protein: 39g (serves 5) | MFP: Cajun Chicken Pasta (TBFS Macros)
Adaptation: 1 Tablespoon of butter, ½ Tbsp Neufchatel cream cheese, ½ cup of both chopped zucchini and green bell pepper, use unsweetened almond milk.
Chicken Divan
Macros: 250kcal, Fat: 9g, Carbs: 19g, Protein: 24g (serves 8) | MFP: Chicken Divan (TBFS Macros)
Adaptation: Unsweetened almond milk, 1.5 lb raw boneless skinless chicken breasts, 3 cups broccoli, nonfat greek yogurt, use cooked brown rice.
Healthy Chicken Salad Lettuce Wraps
Macros: 148kcal, Fat: 5g, Carbs: 9g, Protein: 16g (serves 10) | Healthy Chicken Salad Lettuce Wraps (TBFS Macros)
Adaptation: Olive oil mayonnaise
Meatloaf
Macros: 319 kcal, Fat: 14g, Carbs: 24g, Protein: 27g (serves 8) | MFP: Meatloaf (TBFS Macros)
Adaptation: None
Mexican Pizza (Taco Bell Copycat)
Macros: 346kcal, Fat: 11g, Carbs: 34g, Protein: 27g (serves 10) | MFP: Mexican Pizza (TBFS Macros)
Adaptation: 2 ½ cups roma tomatoes, 2 lbs. ground turkey.
One Pan Pesto Chicken and Vegetables
Macros: 431 kcal, Fat: 23g, Carbs: 9g, Protein: 46g (serves 4) | MFP: One Pan Pesto Chicken and Veggies (TBFS Macros)
Adaptation: Add 1 cup broccoli
Easy Beef Stroganoff
Macros: 340 kcal, Fat: 9g, Carbs: 29g, Protein: 33g (serves 4) | MFP: Stroganoff (TBFS Macros)
Adaptation: 1 lb. lean ground turkey, ⅓ cup nonfat plain greek yogurt, use brown rice for serving.
Sheet Pan Chicken Fajitas
Macros: 449kcal, Fats: 15g, Carbs:31g, Protein: 46g (serves 5) | MFP: Sheet Pan Chicken Fajitas (TBFS Macros)
Adaptation: Use corn tortillas
Thai Chicken Lettuce Wraps
Macros: 323kcal, Fat: 17g, Carbs: 17g, Protein: 23g (serves 4) | MFP: Thai Chicken Lettuce Wraps (TBFS Macros)
Adaptation: None.
Tostadas
Macros: 358kcal, Fat: 11g, Carbs: 33g, Protein: 30g (serves 5) | MFP: Mexican Tostadas (TBFS Macros)
Adaptation: 1 lb. lean ground turkey, 10 Tbsp low fat refried beans, 10 Tbsp plain greek yogurt, 10 Tbsp cheddar cheese, 10 Tbsp salsa, 10 corn tortillas.
Pastalaya
Macros: 471 kcal, Fats 16g, Carbs 42g, Protein 42g
Adaptation: 3 links andouille sausage, 1 lb. whole wheat pasta
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