Macro Friendly Meal Prep Ideas and Recipes

Featured Recipes:

Fluffy Big Plate Protein Pancake

Nashville Style Hot Honey Chicken Tenders

Chipotle Ranch Chicken Salad Wraps

Crispy Chicken Tender w/ Low Cal Garlic Parmesan Sauce

Instant Pot BBQ Pulled Chicken Sandwich

Steak, Bell Pepper & Asparagus Stir Fry

Sticky Honey Sriracha Chicken Ramen Stir Fry

Breakfast, Lunch, and Dinner

The idea of starting macro friendly meal prep can feel overwhelming (especially if you’re still figuring out the best approach for your routine). Searching endlessly for meal ideas or struggling to find recipes that fit your style can quickly become time-consuming. However, meal prepping doesn’t have to consume all your free time.

To make things easier, we’ve gathered delicious macro friendly meal prep ideas and recipes for breakfast, lunch, and dinner, saving you both effort and stress while keeping your nutritional goals on track.

Easy Macro Friendly Meal Prep Ideas for Any Time of Day

Apple Pie Protein Oatmeal

Macros for the WHOLE Bowl w/out Toppings:

431 Cals, 53g Carbs, 7g Fat, 39g Protein

Oats On-the-Go! Apple Pie Protein Oatmeal is the ultimate cozy, macro friendly meal prep breakfast. With 39g of protein and 431 calories, it’s a perfect way to start the day feeling full and fueled. This bowl is packed with warm cinnamon apple flavor, plus it’s an easy macro friendly meal prep option that comes together in minutes. If you’re looking for macro friendly breakfast meal prep ideas, this one is a must-try. It’s sweet, satisfying, and keeps you on track all week long!

Fluffy Big Plate Protein Pancake

Macros for each 10-12in Protein Pancake:

320 Cals, 40g Carbs, 4g Fat, 31g Protein

Fluffy pancakes are the BEST. So here’s the meal prep dream that is the Fluffy Big Plate Protein Pancakes. Each massive pancake packs 31g of protein with just 320 calories, making them perfect for a satisfying, high-protein breakfast. Whether you’re prepping ahead or making them fresh, they’re an easy macro friendly meal prep option that keeps you full until lunch every single time. If you’re looking for macro friendly breakfast meal prep ideas that taste like a weekend treat but fit your goals, these pancakes are it. Light, fluffy, and ridiculously delicious!

THE Best Breakfast Sandwiches

Macros for each Breakfast Sandwich:

380 Cals, 26g Carbs, 12g Fat, 42g Protein

These are THE Best Breakfast Sandwiches for a reason: 42g of protein, just 380 calories, and loaded with flavor. The juicy beef and turkey patty, crispy bacon, melty cheese, and runny egg make every bite ridiculously satisfying. Plus, they’re an easy macro friendly meal prep option that reheats perfectly. If you need macro friendly breakfast meal prep ideas that keep you full and on track, these sandwiches are a must. Make a batch, freeze them, and enjoy a high-protein breakfast all week long!

OREO Protein Pop Tart Oatmeal

Macros for the WHOLE Protein Pop Tart Oatmeal:

368 Cals, 44g Carbs, 6g Fat, 38g Protein!

This OREO Protein Pop Tart Oatmeal is macro friendly meal prep breakfast. Thick, creamy, and packed with 38g of protein at just 368 calories. It’s like having dessert for breakfast while still hitting your macros. The rich chocolate oats and sweet, protein-packed icing give serious Oreo vibes without the sugar crash. If you’re looking for macro friendly breakfast meal prep ideas that actually taste like a treat, this one needs to be on your list.

Breakfast Hot Pocket

Macros for each Hot Pocket (makes 4):

279 Cals, 22g Carbs, 11g Fat, 23g Protein

These Breakfast Hot Pockets are an excellent option for macro friendly meal prep. With 279 calories, 22g carbs, 11g fat, and 23g protein per pocket, they’re a filling and nutritious choice for any morning. Packed with eggs, veggies, and bacon, they make a delicious breakfast that can be prepped ahead of time. Pair with a drizzle of the game-changing maple buffalo sauce for a touch of flavor. These make for the perfect macro friendly breakfast meal prep, ideal for busy mornings!

Macro Friendly Lunch Meal Prep

Nashville Style Hot Honey Chicken Tenders

Macros per Chicken Tender (makes 12):

97 Cals, 6g Carbs, 1g Fat, 16g Protein

Nashville Style Hot Honey Chicken Tenders brings the heat, the crunch, and the perfect touch of sweetness, all while being macro friendly and meal-prep-approved. Each tender packs 16g of protein at just 97 calories, making them a killer option for easy macro friendly meal prep that doesn’t skimp on flavor. The crispy coating, spicy kick, and drizzle of honey make these tenders a must-try. Whether you’re meal prepping or just craving something bold, these will hit the spot.

Chipotle Ranch Chicken Salad Wraps

Macros for 1/4th of the Salad:

531 Cals, 59g Carbs, 7g Fat, 58g Protein, 15g Fiber

These Chipotle Ranch Chicken Salad Wraps are the perfect macro friendly lunch meal prep! With 398 calories, 46g carbs, 7g fat, and 41g protein per wrap, it’s a satisfying, high-protein option for your meal prep routine. Packed with fresh vegetables, tender chicken, and a tangy low-calorie chipotle ranch dressing, these wraps offer delicious flavors while keeping the macros in check. For easy macro friendly meal prep, keep the dressing on the side and toss it just before eating. A fantastic, easy-to-make, macro friendly lunch meal prep idea!

McChicken Salad

Macros for the WHOLE McChicken Salad w/Dressing:

357 Cals, 28g Carbs, 5g Fat, 50g Protein

This McChicken Salad is an amazing option for your macro friendly meal prep! With 357 calories, 28g carbs, 5g fat, and 50g protein per serving, it’s a perfect macro friendly lunch meal prep recipe to keep you full and fueled. The spicy McChicken patties made from lean ground chicken add the perfect amount of flavor and protein, while the Big Mac dressing brings a creamy, tangy touch without the extra calories. Easy to prep, satisfying, and high in protein—this salad is an excellent choice for anyone looking for a tasty and balanced meal prep.

Crispy Chicken Tender w/ Low Cal Garlic Parmesan Sauce

Macros for each Chicken Tender:

75 Cals, 5.5g Carbs, 1g Fat, 11g Protein

Tenders for the win. Crispy Chicken Tenders with Low-Cal Garlic Parmesan Sauce are perfect for macro friendly meal prep. With only 75 calories per tender and 11g of protein, they make a great macro friendly lunch meal prep choice. The garlic parmesan sauce adds a creamy, flavorful kick without the extra calories, making this an ideal easy macro friendly meal prep option. Whether you’re prepping for the week or enjoying them as a quick meal, this macro friendly meal prep recipe will keep you satisfied without derailing your goals! And the best part? They’re kid-approved!

Instant Pot BBQ Pulled Chicken Sandwich

Macros for the WHOLE BBQ Sandwich:

292 Cals, 28g Carbs, 4g Fat, 36g Protein

This Instant Pot BBQ Pulled Chicken Sandwich is a perfect choice for macro friendly meal prep, offering a delicious and satisfying meal at only 292 calories and 36g of protein per sandwich. The tender BBQ chicken can easily be prepped in bulk for easy macro friendly meal prep. Pair it with the crispy purple cabbage steak for an extra boost of flavor and fiber. This macro friendly lunch meal prep option will keep you full and on track without compromising on taste. If you’re looking for macro friendly dinner meal prep ideas, these sandwiches are a great go-to!

Macro Friendly Dinner Meal Prep

The Salmon SMASH Burger

Macros for each Salmon Burger Patty:

380 Cals, 17.5g Fat, 6.5g Carbs, 42g Protein

The Salmon SMASH Burger is a great option for macro friendly meal prep, offering a healthy balance of protein, fats, and carbs. Each patty provides a generous 42g of protein and is perfect for macro friendly lunch meal prep or a satisfying dinner. For macro friendly dinner meal prep ideas, this burger pairs well with a side of vegetables or a light salad. If you’re looking for easy macro friendly meal prep, you can prepare these salmon patties ahead of time and assemble the burgers when you’re ready. The macro friendly meal prep recipes in this meal keep you feeling full and energized throughout the day.

Steak, Bell Pepper & Asparagus Stir Fry

Macros for 1/3rd of the Recipe:

412 Cals, 10g Carbs, 24g Fat, 38g Protein

The Steak, Bell Pepper & Asparagus Stir Fry is an excellent macro friendly meal prep choice. With 38g of protein per serving, this dish makes a satisfying macro friendly dinner meal prep option. The combination of steak, bell peppers, and asparagus provides a healthy balance of protein and fats, making it a great fit for macro friendly dinner meal prep ideas. It’s simple and quick to make, so it’s an easy choice for easy macro friendly meal prep. The macro friendly meal prep recipes like this one help keep you on track with your nutrition goals (offering both flavor and balance!).

Sticky Honey Sriracha Chicken Ramen Stir Fry

Macros for 1/4th the Recipe:

445 Cals, 42g Carbs, 13g Fat, 40g Protein

The Sticky Honey Sriracha Chicken Ramen Stir Fry is a delicious macro friendly meal prep option. With 40g of protein per serving, it’s perfect for macro friendly lunch meal prep or a flavorful macro friendly dinner meal prep. This dish packs a punch of flavor with the sticky honey sriracha sauce, making it a great choice for those who want easy macro friendly meal prep without sacrificing taste. The combination of chicken breast, veggies, and ramen gives you a balanced meal that fits perfectly into your macro friendly meal prep recipes rotation. Whether you’re meal prepping for the week or just looking for a quick dinner, this dish is sure to satisfy your hunger while keeping your macros in check!

12” Classic Cheese Pizza

Macros for the WHOLE 12” Cheese Pizza:

580 Cals, 66g Carbs, 12g Fat, 52g Protein

The 12” Classic Cheese Pizza is a fantastic macro friendly meal prep option for anyone looking to enjoy a pizza without compromising their nutritional goals. With 56g of protein in the whole pizza, it’s perfect for macro friendly dinner meal prep. The combination of cottage cheese, egg whites, and part-skim mozzarella makes it a high-protein option that fits right into your macro friendly meal prep recipes. Whether you’re preparing for the week or just want a quick and easy meal, this pizza is an excellent choice for meal prep macro friendly living.

The Grinder Sandwich

Macros for the WHOLE Sandwich:

439 Cals, 29g Carbs, 15g Fat, 47g Protein

This Grinder Sandwich is a delicious, protein-packed meal perfect for macro friendly meal prep. Whether you’re prepping for the week or craving a satisfying lunch, this sandwich provides the perfect balance of carbs, protein, and healthy fats. The Grinder Slaw is a great addition, making it not only tasty but also a fantastic macro friendly lunch meal prep option. You can easily adjust the portion sizes for easy macro friendly meal prep to fit your dietary needs. For those looking for macro friendly meal prep ideas, this sandwich is a great choice that won’t weigh you down. Perfect for a macro friendly dinner meal prep or a filling lunch!

Final Thoughts on Macro Friendly Meal Prep Recipes

As we wrap up, we hope this guide has provided valuable insights and made the concept of macro friendly meal prep much clearer and easier to navigate. Use these delicious meal prep recipes as your starting point. Whether you’re new to meal prepping or looking for fresh ideas, you’ll have plenty of tasty options for your upcoming weeks. Happy prepping!

In case you were in a hurry and missed the recipes, worry not! We have them listed here:

Meal Prep Ideas for Any Time of Day

Macro Friendly Lunch Meal Prep

Macro Friendly Dinner Meal Prep

If you liked what we have recommended, check out our website for more, Enjoy!