Eating healthy can be challenging, especially if you have a busy lifestyle.
Meal prepping can be a lifesaver for those who want to stick to a healthy diet. It saves time, and money and keeps you on track with your macronutrient goals.
In this blog post, we will give you 37 easy macro-friendly meal prep ideas that are delicious, easy to make, and great for your health.
More Macro Friendly Recipes:
- 37 Easy Macro-Friendly Breakfast Ideas
- 35 Delicious and Macro-Friendly Lunch Ideas
- 30+ Easy Macro Friendly Snacks
- 30+ Easy Macro-Friendly Desserts
- 37 Easy Macro-Friendly Dinner Ideas
- 35 Easy Macro-Friendly Recipes
37 Easy Macro-Friendly Meal Prep Ideas
1. Turkey Chili
Turkey chili is a great option for meal prep. It’s high in protein, low in calories, and can be paired with different sides such as vegetables or rice to make it a complete meal.
2. Sweet Potato and Black Bean Salad
This is a low-calorie and nutrient-packed salad option that is also low in fat and high in fiber. It is a complete meal that is easily stored in the fridge, and it can be eaten cold or warmed up.
3. Grilled Chicken and Vegetables on a Skewer
Grilled chicken and vegetables skewers are a colorful and yummy option for meal prep. It can be enjoyed as lunch or dinner and pairs well with a side of brown rice for a filling nutrient-dense meal.
4. Spicy Stir-Fry Beef
This dish is delicious and also rich in protein. It is easy to prepare and even tastes better as leftovers. It can be paired with rice noodles or vegetables for a more complete meal.
5. Roasted Vegetables
Roasted vegetables are an easy yet tasty meal prep option.
Root vegetables such as sweet potatoes, zucchini, broccoli, bell peppers, and more can be roasted and placed in a container for easy meal prep. Add in a protein then you have a wholesome meal ready to go!
6. Protein Pancakes
Pancakes are usually associated with carbohydrate-loaded breakfast but these protein-filled pancakes will surely change this perception.
These pancakes can be made in batches and frozen for easy to-go breakfast throughout the week.
7. Stir-Fry Veggies and Tofu
This meal prep option is perfect for vegans or vegetarians, as it is rich in protein, low in calories, and high in fiber. It is a delicious and filling dish that can be easily prepared in advance.
8. Greek Yogurt Bowl
A Greek yogurt bowl is an easy and healthy meal prep idea that can be customized to your preference. You can add different types of fruits and nuts for added taste or protein powder for added protein.
9. Homemade Protein Bars
Protein bars are usually loaded with sugar and other artificial ingredients. Make your protein bars using healthier ingredients like oats, peanut butter, and protein powder. These can be easily stored in the fridge or freezer for when you need them.
10. Baked Salmon
Baked salmon is an easy and healthy preparation method that is packed with omega-3 fatty acids, protein, and other nutrients. It is a great option for meal prep that can be enjoyed over a bed of vegetables such as steamed broccoli or asparagus.
11. Chicken Fajitas
Fajitas are a delicious and low-calorie option for meal prep. You can easily make large batches and portion them out into meal prep containers for the week. Serve with guacamole and brown rice if needed.
12. Oven Roasted Chicken Breast and Sweet Potatoes
This simple meal prep idea is perfect for busy individuals. Simply season chicken breast and sweet potatoes and put them in the oven for a healthy and easy meal.
13. Instant Pot Quinoa Bowl
Instant pot quinoa bowls are packed with protein, fiber, and carbs making them a complete and nutrient-dense meal. It can be customized to your preference by adding various veggies and proteins.
14. Peanut Butter Protein Balls
These are an easy snack option that is also filled with healthy ingredients. These balls are nutrient-packed and provide a sweet and filling alternative for when you crave something sweet.
15. Baked Turkey Meatballs
Made with lean ground turkey and various spices, these meatballs are an easy meal to prep that can be combined with a variety of sides for added nutrients and variety.
16. Vegetable Omelet
Omelets are easy to make and great for meal prep. You can add in different types of vegetables for a healthier and nutrient-dense meal.
17. Homemade Pasta with Meat Sauce and Veggies
This healthy pasta option is delicious and healthy. By making your own sauce and adding vegetables like zucchini and bell pepper, you create a meal that is protein-packed, nutrient-dense, and satisfying.
18. Steak Salad with Sweet Potato Fry
The Sweet Potato Fry Steak Salad with Blue Cheese Butter is a dish that’s both hearty and satisfying, with a delightful interplay of textures and flavors
19. Egg White and Veggie Muffins
These egg white and veggie muffins are great for breakfast or lunch. They can easily be stored in the fridge or freezer and thawed out when you are ready to eat.
20. Cold Tuna Salad
Tuna salad is an easy and low-calorie meal prep idea that can be made in advance in large batches. It is a complete meal that can be eaten with veggies or crackers for added diversity.
21. Shrimp and Broccoli Stir-Fry
Shrimp and broccoli stir-fry is an easy and flavorful option that is not only tasty but also high in protein. Prep it in advance and enjoy it for lunch or dinner.
22. Mediterranean Chickpea Salad
Combine chickpeas, diced cucumbers, cherry tomatoes, red onion, Kalamata olives, and feta cheese. Drizzle with olive oil and lemon juice for a satisfying and protein-rich salad.
23. Bison and Vegetable Skewers
Swap out traditional meats for lean bison and skewer it with a variety of colorful vegetables. Grill them for a nutritious and flavorful meal prep option.
24. Mango Chicken Lettuce Wraps
Sauté diced chicken with fresh mango chunks and a flavorful sauce. Serve in lettuce cups for a light and healthy meal prep dish.
25. Sesame Soy Tofu
Marinate tofu cubes in a sesame soy sauce and bake or stir-fry. Pair it with brown rice and steamed broccoli for a balanced meal.
26. Turkey and Black Bean Chili
Prepare a hearty turkey and black bean chili with plenty of spices and veggies. Portion it out for easy meal prep that can be reheated for multiple meals.
27. Low-Carb Cauliflower Pizza
Create a low-carb cauliflower pizza crust and top it with your favorite protein and veggies for a healthier alternative to traditional pizza.
28. Curried Lentil Soup
Make a flavorful curried lentil soup with red lentils, carrots, onions, and aromatic spices. It’s a protein-packed and satisfying meal prep option.
29. Garlic Butter Shrimp with Zoodles
Sauté shrimp in garlic butter and serve it over zucchini noodles (zoodles) for a low-carb and delicious meal prep idea.
30. Stuffed Bell Peppers with Ground Turkey
Hollow out bell peppers and stuff them with a mixture of lean ground turkey, quinoa, black beans, and spices. Bake for a hearty and macro-friendly meal.
31. Spicy Tofu and Quinoa Bowl
Marinate tofu in a spicy sauce and serve it over a bed of quinoa with steamed vegetables for a plant-based and protein-rich meal prep.
32. Blackened Salmon with Asparagus
Season salmon fillets with blackening spices and roast them with asparagus for an easy, high-protein meal prep option.
33. Cajun Shrimp and Rice
Sauté Cajun-seasoned shrimp and serve it over brown rice with sautéed bell peppers and onions for a spicy and flavorful meal.
34. Balsamic Glazed Pork Chops
Marinate pork chops in a balsamic glaze and grill or bake them. Pair with steamed green beans for a simple and tasty meal prep.
35. Stir-Fry Tofu with Broccoli and Cashews
Stir-fry tofu with broccoli florets and cashews in a flavorful sauce for a plant-based and protein-rich meal prep idea.
36. BBQ Chicken Drumsticks
Bake or grill chicken drumsticks with your favorite barbecue sauce. They’re easy to prepare in bulk and perfect for meal prep.
37. Southwest Quinoa Bowl
Combine cooked quinoa with black beans, corn, diced tomatoes, avocado, and your choice of protein.
Final Thoughts,
Eating healthy is crucial, and meal prepping can really help you stick to your goals. It saves time, helps with portion control and keeps your nutrition on track.
We have given you 37 easy macro-friendly meal prep ideas that you can prepare throughout the week. These meals are high in protein, low in calories, nutrient-packed and they taste great. Try them out and let us know your favorite!
