The Best 70+ Macro Friendly Recipes You Must Try
- Updated on Nov 27, 2023
Meet and beat your dietary goals with these 70+ macro friendly recipes you can add to your meal plan today. Whether you’re looking to drop a few or build some muscle, these collections of healthy recipes will do just the trick!
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Ever wondered if you’re getting enough of the right nutrients in your meals?
Well, I sure have. Trying to make some gains was much more of a struggle when I only hit the gym and didn’t think too deeply about what I would have on my plate.
Just cut down on the unhealthy junk foods, throw in some lettuce salads every now and then and you’ll be fine, right?
Wrong.
I needed my body to have a balance of all the macronutrients (protein, carbs as well as fat) and that’s just what these macro-friendly recipes provide.
Some say it should be 40% carbs, 40% protein, 20% fats. Others suggest 40% carbs, 30% protein, 30% fat. Some even suggest 50% carbs, 30% protein, 20% fat.
People might be a bit split on the numbers but we all agree that carbs as well as protein should make up a large part of your bowl and healthy fats be included in the smallest quantities (but never excluded).
Regardless, when I switched over to the macro side of life, there was no more wondering where all my hours in the gym went.
I started to see better results in shorter amounts of time and you could too.
Your health and fitness goals will be way easier to achieve when you eat right and these popular recipes are a great way to start!
70+ macro friendly recipes for the best balanced diet meals
As a bonus, I took out time to sort these recipes to fit whatever diet you already have going on.
So while there’s this free vegetarian weight loss meal plan, high protein meal plan and even a gluten free meal plan, these recipes serve as a great addition to those.
You should also check out these macro salad recipes if you’re ever in the mood for tasty mixed veggies in a bowl but before you do, have a look at the macro friendly recipes I’ve compiled for you!
Protein-rich macro recipes
1. Overnight Oats with Protein Powder
Bonus: use hazelnuts, walnuts, peanuts or even almonds depending on what you want
Kickstart your day with delicious overnight oats with protein powder. Ready in 10 minutes and packed with 25g of protein!
2. Easy Tomato Spinach Pasta
Bonus: use your favourite kind of hard cheese as a topping for this
Pasta is garnished with a creamy yogurt-tomato and spinach sauce and made in one pot for a hearty 25-minute meal the whole family can enjoy!
3. Potatoes with Asparagus & Cheese
Bonus: my version is topped with low fat mozzarella but you can use your favourite cheese
Looking for a healthy version of a classic rosti recipe? Try our asparagus and potato rosti recipe with mozzarella slices!
Carb filled macro meals
4. Saucy Eggplant Tomato Pasta
Bonus: a great macro-balanced recipe for lunch
A tasty vegan eggplant and tomato pasta with navy beans and kale. Super healthy and super tasty!
5. Bean & Pasta Vegetarian Casserole
Bonus: top with herbs shortly before you’re ready to serve
A dump and bake dish that will please everyone, this bean and pasta vegetarian casserole makes a perfect healthy dinner.
6. Vegan Tuna Salad
Bonus: one of my favourite macro friendly meal prep recipes that require minimal effort
All the taste and all the goodness – without the fish. The new kid on the vegan block is even tastier than the original!
Healthy fat rich macro friendly recipes
7. Crispy Potatoes with Feta Sauce
Bonus: you could also try this recipe out with teeny tiny sweet potatoes.
Looking for your new favorite dinner? Try these crispy tiktok smashed potatoes in the oven – even higher in protein! Try this out right away 🙂
Ingredients
- 1 pound potatoes (small to mid-sized)
- 4 sprigs dill, fresh (or 1 tsp dried)
- 5 oz low fat feta cheese
- 1 clove garlic
- 4 tsp olive oil
- 1 tsp sweet paprika
- Salt and pepper to taste
- ½ pound green beans
- 1 lemon
- 1 ½ tbsp honey
- ¼ tsp chili flakes
Instructions
- Preheat the oven to 400 F/200 C. In a large bowl mix the olive oil, sweet paprika, salt and pepper. If a potato is mid-sized, cut it in half. Leave small potatoes as they are. Then toss them all into the bowl to coat with the mix.1 pound potatoes, 4 tsp olive oil, 1 tsp sweet paprika, Salt and pepper to taste
- Arrange them on one side of the baking sheet and bake for about 20 minutes.
- Chop the dill. Blend the feta cheese, garlic, some salt with 2 tbsp of water, until it has a creamy, while still thick, dip consistency. If necessary add a little more water to blend.5 oz low fat feta cheese, 1 clove garlic, 4 sprigs dill, fresh
- Fold into the dip most of the chopped dill, leaving some to sprinkle on in the end.
- After 20 minutes, get the baking tray out, turn and smash each potato into ½ inch thickness. You can use a potato masher, a fork or even a plate to do this.
- On the other side of the tray, lay the whole green beans and season with lemon juice, salt and black pepper per taste.½ pound green beans, 1 lemon
- Bake in the oven for 15-20 minutes or until the top of the potatoes are golden brown.
- Serve feta dip topped with honey, chili flakes and chopped dill. Eat with smashed potatoes and green beans.1 ½ tbsp honey, ¼ tsp chili flakes
Nutrition
8. Cottage Cheese Fritters with Salsa
Bonus: throw in some grated garlic to up the flavour of the potato and onions
Looking for a healthy fritter recipe? Try these cottage cheese fritters, served with salsa. 21g protein per serving!
9. Healthy Mac and Cheese
Bonus: use vegan milk and vegan cheese to make this completely plant based
Love mac and cheese, but wish it was healthier? Try our healthy mac and cheese now! The same nostalgic flavor – lighter!
Vegetarian weight loss recipes
10. Vegan Mediterranean Pasta Salad
Bonus: try it out with your favourite kind of pasta
Looking for a healthy vegan pasta salad that you can prep ahead for lunch? Try our Mediterranean pasta salad!
11. Quinoa Chickpea Buddha Bowl
Bonus: add more dressing if you’d like it flavourful
This easy (and animal-friendly) lunch and dinner bowl hits all the right spots – grains, greens and a legume! What’s not to like?
12. Overnight Oats Without Protein Powder
Bonus: a great macro meal prep recipe you can top with your favourite berries
Enjoy the best high-protein overnight oats recipe, no protein powder needed! Quickly prepped for a 23g protein boost!
13. Cooling Cantaloupe Summer Salad
Bonus: you can serve it immediately but I like to cool it a bit before having a bowl
With lime and mint providing mojito vibes, this summer cantaloupe salad will make you feel like you’re on holiday!
14. Lentil Tabbouleh
Bonus: I love having this with some hummus and flat bread to make it more filling
Looking for an easy tabbouleh recipe? Get a load of our lentil tabbouleh – a protein packed take on the classic dish!
15. Mexican Bean Stew
Bonus: serve with a side of some rice to make it even more hearty
After a high protein, high fibre, low calorie vegetarian dinner? Our Mexican bean stew is just the ticket! Try it now!
16. Chickpea Salad Sandwich
Bonus: I love myself some whole grain bread, but you could try this with a baguette or ciabatta instead
Upgrade your vegetarian sandwich offerings with this chickpea salad sandwich! It’s simple and speedy with 23g of protein!
17. Turkish Lentil Salad
Bonus: a macro meal ready in less than 10 minutes!
Turkish Lentil Salad with a honey mustard dressing. Easy and quick, ready in 7 minutes. Full of fiber, protein and vitamin K.
Vegetarian low carb recipes
18. Easy Tomato Omelette
Bonus: use your favourite cheese in this
Looking for a healthy high protein lunch or breakfast? This tomato omelette is just the trick – 20g protein per serving!
19. Colourful Christmas Slaw
Bonus: go nuts! You could even throw in some chopped almonds in this if you wish.
The perfect mix of veggies and fruits in one bowl. Ready in 20 mins. Easy to make and brightens up any Christmas table.
20. Healthy Mexican Corn Salad
Bonus: you could use some sour cream in place of the Greek Yoghurt here
This esquites-style Mexican corn salad is my healthy answer to indulgent street food. High in protein and super tasty!
21. Low Carb Breakfast Egg Muffins
Bonus: just need a handful of ingredients for this high protein breakfast
Looking for a high-protein, low-carb breakfast? Try these breakfast egg muffins – 1 recipe, 4 amazing flavours!
22. Silken Tofu Omelette with Eggs
Bonus: make sure you cook your omelette till it’s still slightly moist
Looking to up your protein intake? Try this high protein, low fat silken tofu omelette with eggs – the perfect healthy breakfast and lunch!
23. Grandma’s Creamy Cucumber Salad
Bonus: serve as a side at a BBQ or to some summer meals
A family favorite that has spanned generations. We’re sure you’ll love this fresh cucumber salad as much as we do!
24. Easy Green Bean Salad
Bonus: perfect for vegans on a macro-friendly diet
This easy green bean salad is ready in a staggering three minutes. Not many lunches can beat that!
25. Vegan Broccoli Salad
Bonus: you can have it as a stand alone meal or as a side
Quick and delicious veggie side dish. High Protein, low carb, vegan and done within 10-12 minutes. In my opinion a must-have recipe.
Vegetarian high protein recipes
26. Greek Pitas
Bonus: pack this up and you could have it on the go!
Greek Pitas Recipe. Ready in 10 minutes. High in vitamin A, C and iron. Bursting out with delicious ingredients, perfect as a snack or healthy meal.
27. Chickpea Salad with Quinoa
Bonus: you can customise the dressing to suit your palate
Here’s an interesting take on a fresh salad, with chickpeas, a nice leafy green mix and feta cheese dominating the bowl.
Throw in a handful of rasins and mix it all up in a spicy, sweet but tangy dressing and you’ve got yourself this salad for the ages.
28. Avocado Chickpea Salad with Quinoa
Bonus: I used low fat feta for this but regular would work fine too
Avocado Chickpea Salad. Supercharge Your Lunch: High in protein, fiber and put together in 5 minutes before you go to work. Easy and tasty.
29. Poke Bowl with Sesame Tofu
Bonus: use sushi rice like I did or try with some basmati or cauliflower rice
Need a fresh and healthy new recipe for lunch or dinner? Our vegan poke bowl with sesame tofu is for you – try it now!
30. Arugula Lentil Salad From Heaven
Bonus: almost twenty grams of protein in just one serving!
High protein, iron and fibre in exotic Arugula and Lentil Salad that’s healthy and vegan. Only 12 minutes to make with easy-to-find ingredients.
31. Aubergine & Lentil Vegetarian Moussaka
Bonus: ditch the lean ground beef or minced lamb for this vegetarian take on the classic instead
This healthy high protein vegetarian moussaka is a true veggie delight with Greek soul and full of flavour and texture!
32. Green Waffles with Cream Cheese
Bonus: I love to finish this off with a dollop of some cream cheese
Looking for a healthy breakfast upgrade? We’ve made eating your greens easy with these delicious green waffles!
33. Heavenly Halloumi Salad
Bonus: perfect combo of fresh, crisp and creamy
Full of protein, fiber and loads of other nutrients this halloumi salad will keep you feeling full for hours – and you’ll secretly be looking forward to more!
Vegetarian low fat recipes
34. White Bean Salad
Bonus: no lamb’s lettuce? Try baby spinach for this delicious dish instead
Speedy White Bean Salad – this tangy take on the classic is super-quick and super-tasty. It’s time to make lunch a thing to look forward to again.
35. High-Protein Lentil Pancakes
Bonus: you could also try this out with almond flour and some maple syrup
There is no time for chit-chat when fluffy lentil pancakes are to be cooked. Just follow a few deliciously easy steps.
36. Vegan Lentil & Potato Salad
Bonus: throw in your leftover veggies like bell pepper and green beans
This protein packed vegan lentil and potato salad is a perfect weight loss recipe. It’s filling, healthy and nutritious, while still tasting amazing!
37. Goi Cuon – Vietnamese spring rolls
Bonus: pair with your own spicy sauce, pasta sauce or even BBQ sauce for an umami kick
Gỏi cuốn – these summer rolls are easy, authentic and require absolutely no cooking. We’ve even included two simple but to die-for sauces!
38. British Baked Beans (Heinz Copycat)
Bonus: pair with some toast to make it all the more hearty
Vegetarian Baked Beans. Thick and full flavoured with a moreish tang. Low in calories, ready in 15 minutes and just as good as the ‘original’ from Heinz!
39. Red Pesto Pasta
Bonus: arugula would also work instead of that baby spinach
Red Pesto Pasta – The natural evolution of a classic dish. The pesto is all vegan and has received so much praise already you won’t believe it!
40. Fried Chickpeas with Zucchini & Yogurt
Recipe by: HurryTheFoodUp
Bonus: I used olive oil but you can use your favorite flavourful oil
Crispy fried chickpeas, tender zucchini, and creamy yogurt combine in this delightful recipe for a satisfying and healthy dish.
41. Quick and Damn Tasty Dahl
Recipe by: HurryTheFoodUp
Bonus: one of the best savoury quick meals to help you meet your macro goals. Serve with basmati or white rice
Preferably you’ll need a heavy-based pan with a lid. But any big pan will do. No lid, no problem. The dahl will survive.
42. Vegan Potato Salad
Bonus: sweet potatoes would do nicely as well
Damn Delicious Vegan Potato Salad – take your BBQ to the next level without oil or mayo in this delicious animal friendly classic.
43. Fitness Lentil Bean Salad
Bonus: one of the best healthy lunches to help you with those fitness goals
Introducing our fitness Lentil Bean Salad: ridiculously high in protein post-workout salad and the best part is, it’s just ready in 7 minutes! Tasty and effective.
Vegetarian low calorie recipes
44. Wedge Salad with Cashew Dressing
Bonus: a refreshing salad you can have on the go
Fresh, easy and delicious vegetarian wedge salad with creamy cashew dressing makes a perfect high protein lunch in a jar.
45. Spring Salad with Peas & Lentils
Bonus: your new fav spring salad
Looking for a salad that is filling, healthy and high in protein? Try this spring salad with lentils & veggies now!
46. Pear Salad with Goat’s Cheese
Bonus: you could dice the goat’s cheese or have it crumbled instead
After a salad recipe that actually fills you up? Try our Couscous & Pear Salad! It’s high protein, high fibre & low fat!
47. Avocado Citrus Salad with Feta
Bonus: allow it to cool in the fridge for a refreshing effect
After something different for lunch? Try this avocado and citrus salad with feta – it’s sweet, sour & packs a punch!
48. Watermelon and Feta Salad
Bonus: you can use crushed peanuts or even almonds instead
This exceptionally quick and easy watermelon and feta salad is also incredibly tasty – and we even include a guide to picking the right watermelon!
49. Roasted Broccoli & Cauliflower Salad
Bonus: a hearty recipe perfect for someone on a macro diet
Roasted Broccoli and Cauliflower Salad – forget fads and so-called superfoods, this is the real deal. Vegan, delicious and rammed with nutrients.
50. Refreshing Nectarine Summer Salad
Bonus: you could also allow this cool in the fridge for a bit before serving
A wholesome salad of bulgur, arugula, and goat cheese, topped with golden nectarines; a delicious combination!
51. Vegan Breakfast Potatoes
Bonus: throw in some garlic with the onions for added flavour
Vegan Breakfast Potatoes – the best way to start the day. Animal-friendly, high in protein and even higher in taste. Yes please!
52. Speedy Chickpea Stew
Recipe by: HurryTheFoodUp
Bonus: serve with some white rice or wholegrain bread
Chickpeas, bell peppers and juicy tomatoes are thrown together to make this quick and easy stew. Enjoy with bread or some rice for a filling lunch or dinner.
53. Mexican Style Breakfast Wraps
Recipe by: HurryTheFoodUp
Bonus: you could have it with a dollop of sour cream
Sweet meets crisp, smooth and tangy with these wholesome Mexican-style breakfast wraps. Start your day on a healthy note or have it on-the-go as a quick lunch!
54. Speedy Vegan Burrito
Recipe by: HurryTheFoodUp
Bonus: if you’ve got extra time on your hands, try making the smoked tofu if you can’t find in the store
The new vegan burrito is here, paving the way and setting the standard. Mega quick and perfect for breakfast, lunch or dinner!
55. Smoked Tofu and Hummus Buddha Bowl
Bonus: try it out with your favourite herbs
Indulge with this smoky and savory Buddha Bowl. The combination of smoked tofu, hummus, and turmeric rice makes for a perfect vegan lunch (or dinner!)
56. Pineapple Cottage Breakfast Burrito
Bonus: use wholegrain wraps
These are the best breakfast burritos we’ve ever had! An incredibly quick and easy recipe to follow, with just four simple steps and in the end, you get to enjoy a healthy, high-protein bite with a burst of flavor – starting your day the best way possible.
57. Tomato Shakshuka
Recipe by: HurryTheFoodUp
Bonus: it goes great with some toasted wholegrain bread or brown rice
This easy vegetarian shakshuka recipe breaks everything down into simple steps for a great Shakshuka result every time!
Vegetarian muscle building recipes
58. Quick Cottage Cheese Salad
Bonus: creamy and crisp, fresh and sweet
Looking for a super-speedy, tasty high-protein lunch? This cottage cheese and pear salad is ready in just 12 minutes!
59. Pasta Salad With Peanut Butter Dressing
Bonus: you could even try it out with wholegrain pasta
Pasta Salad with an unbelievable Peanut Butter Dressing. Did we mention it’s actually healthy too? Ready in 15 minutes, and packed with fiber and protein.
60. Roasted Sweet Potato Salad with Feta & Pesto
Bonus: if baby spinach isn’t your thing, pick out any green of you choice
Looking for a tasty, healthy new way to use up some sweet potatoes? Try this Roasted Sweet Potato Salad with red pesto!
61. Edamame Vegetarian Poke Bowl
Bonus: serve with a dash of sesame seeds and a dollop of some creamy sesame sauce
Love the idea of poke, but not a fan of fish? Our edamame bean vegetarian poke bowl is the dish for you! Try it now!
62. Roasted Fennel and Carrots with Chickpeas
Bonus: pick fresh small carrots for this
Looking for new oven ideas? Try this delicious roasted fennel and carrots with chickpeas! 23g protein per serving!
63. Kidney Bean Chickpea Salad
Bonus: add a dash of some freshly juiced lime for a tangy kick to this macro-friendly meal
This simple chickpea salad is the first step to eating better by building powerful eating habits with simple yet delicious ingredients!
64. Refreshing Pasta in Peanut Sauce
Bonus: use olive oil or any other flavourful oil
Pasta meets creamy peanut butter, savoury soy sauce, tangy vinegar and maple syrup in this healthy balance of flavours to make the ultimate nutritious dinner.
Throw in the salad mix for color and tofu for some extra grams of protein to round up this delicious meal!
65. Healthy Egg Salad
Bonus: try using low fat goat’s cheese instead of the feta
Looking to up your salad game? Try this healthy egg salad recipe with quinoa and beets – the perfect weight loss lunch!
66. Lentils with Vegetables in Tahini Sauce
Bonus: use either yellow or red bell peppers for this
A tasty bowl of lentils with vegetables in a tahini sauce and cashews. This veggie comfort food is just what an autumn day calls for.
67. Farmer’s Breakfast
Bonus: you can use many leftover veggies for this
Hearty and filling Farmer’s Breakfast. Full of protein and energy to keep you going. Perfect any time of the day. Ready in 30 mins. Embrace your rustic side.
68. Baked Eggs in Spinach and Tomato
Bonus: use a mix of leafy greens to make it more exciting
Baked Eggs in Spinach and Tomato. A delicious breakfast to help combat hangovers by replenishing the most important nutrients and amino acids. Easy to make and very tasty. You know you wanna.
69. Vegan Tofu Bolognese
Bonus: choose your favourite wholegrain pasta for this
Vegan Bolognese. It was about time we veganized the Italian classic. And we’re proud to say we were successful. Please welcome, the amazing Anti Bolognese!
70. Green n’ Lean Power Salad
Recipe by: HurryTheFoodUp
Bonus: feta or provolone cheese would do nicely here instead
This crunchy but smooth green salad is paired with a side of brown rice and runny yolk eggs to make a balanced diet friendly mid day meal. Throw everything into a shallow bowl and enjoy this delight!
71. Lentil Patties
Bonus: use in a burger or serve as you would a fritter
These awesome high-protein vegetarian lentil patties can be used as lentil burgers or fritters, and even made vegan, too.
72. Socca Pizza / Chickpea Pizza / Farinata
Bonus: works well for a weeknight dinner
A healthy vegetarian recipe for gluten-free socca pizza made with chickpea (besan) flour. It’s loaded with plant-based protein, easy to make and a delicious low-calorie treat!
73. Spinach and Chickpea Bake
Bonus: try with another soft sweet white cheese
This spinach and chickpea bake is easy, delicious and super healthy- a breakfast your body will thank you for!
74. Healthy Greens and Beans on Toast Breakfast
Bonus: I used oat milk but you can pick almond, soy or even pistachio milk
Looking for healthy new toast recipes? Try our greens and beans on toast! White beans in a herby green sauce, with feta!
75. Black Bean Burrito Bowl
Bonus: use soy yogurt here to make it vegan instead
In this healthy burrito bowl we’ve got quinoa, avocado, pineapple, tofu, tons of black beans and Adobo sauce for a sizzling taste bud fiesta!
Macro friendly recipes FAQs
What is macro-friendly cooking?
Macro-friendly cooking essentially means preparing meals while taking all the macronutrients (protein, carbohydrates and fats) into consideration.
Tracking your macros to make macro friendly meals would be beyond tiring, that’s why opting for macro friendly meals is a much better option.
What does macro-friendly meals mean?
Macro friendly meals are dishes that have a great balance of all the macronutrients. They’re usually super high in protein and contain decent amounts of carbs as well as healthy fats.
How do you make a macro-friendly meal?
To make a macro-friendly meal, you just have to consider all the macronutrients.
Look for food sources that contain decent amounts of carbs, protein and healthy fats, measure them to make sure you’re getting the right amounts and make your dish from them.
Here’s an article on how many ounces make a cup with a handy conversion table you might find useful!
What are high volume macro friendly meals?
Any dish containing a balanced mix of of green veggies, root vegetables, nuts and seeds, grains as well as pulses are great examples of high volume macro friendly meals.
James LeBaigue MSc
James has a Masters Degree in Sport and Exercise Nutrition, as well as an Advanced Diploma in Human Nutrition.
He loves combining his scientific knowledge along with food in the real world, and these recipes are the result.
He’s on top of all the latest evidence and guidelines to make sure our nutrition advice on the website is as accurate as it can be.
By day he works as an Advanced Clinical Practitioner in a busy NHS GP Practice.
Each recipe is tested and then eaten (much to James’ delight), many times before it is deemed worthy to be published. Bon appetit!
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