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

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.

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.

Protein Waffles

Macros: 260 kcal, Fat: 7g, Carbs: 24g, Protein: 27g

Adaptation: None

Breakfast Skillet

Macros: 327.7 grams

Adaptation: 10 slices turkey bacon, 8 links andouille chicken sausage, 3 large eggs, 3 large egg whites, 1.5 lb red potatoes,

Hashbrown Breakfast Casserole

Macros: 315 kcal, Fat: 18g, Carbs: 10g, Protein: 31g

Adaptation: 2 lbs. breakfast chicken sausage links, 1 cup non-fat plain greek yogurt, ¼ cup unsweetened almond milk, ½ cup red bell pepper, ½ cup green bell pepper, 2 cups mozzarella cheese

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.

Matzo Ball Soup

Macros: 402 kcal, Fat: 16g, Carbs: 23g, Protein 36g

Adaptation: Instead of making homemade broth: 10 cups low-sodium chicken broth, 1 lb. cooked chicken breasts

Lentil Soup

Macros: 284 kcal, Fat: 9g, Carbs: 32g, Protein: 21g

Adaptation: 1 ¼ cup carrots, 1 ¼ cup celery ribs, 6 cups bone broth

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.

Quinoa Salad

Macros: 398kcal, Fat: 17g, Carbs: 36g, Protein: 26g (serves 6) | MFP: Southwest Quinoa Salad (TBFS Macros)

Adaptation: Add 12 oz. cooked chicken breast

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.

Tuna Pasta Salad

Macros: 355 kcal, Fat: 15g, Carbs: 42g, Protein: 19g

Adaptation: ½ cup olive oil mayonnaise, ½ cup non-fat plain greek yogurt

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


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.


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.


Macros: 471 kcal, Fats 16g, Carbs 42g, Protein 42g

Adaptation: 3 links andouille sausage, 1 lb. whole wheat pasta

Hot Honey Salmon Bowl

Macros: 433 kcal, Fat: 16g, Carbs: 50g, Protein: 25g

Adaptation: 6 ½ Tablespoons Mikes Hot Honey, 2 ½ cups cooked brown rice, 5 Tablespoons Bolthouse Ranch Dressing

Hibachi Chicken

Macros: 392 kcal, Fat: 19g, Carbs: 24g, Protein: 40g

Adaptation: 1 ½ lb. boneless skinless chicken breasts, 1 ½ cup cooked brown rice, no sesame oil and butter

Pad Thai

Macros: 395 kcal, Fat: 15g, Carbs: 34g, Protein: 28g

Adaptation: 1 lb. boneless skinless chicken breasts, ¼ cup dry roasted peanuts

Lemon Chicken Pasta

Macros: 446 kcal, Fat: 17g, Carbs: 49g, Protein: 29g

Adaptation: 1 lb. boneless skinless chicken breast,

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All Macro Friendly Recipes