34 Easy Macro Friendly Dinner Recipes (2024)

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Looking for macro friendly dinner recipes? You have come to the right place! I have created a list of the best macro friendly dinner recipes. From chicken recipes, to air fryer ideas, to ground turkey, you’ll find 34 delicious and EASY macro-friendly meals with macros listed.

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One of the perks of macro counting is its flexibility with food choices. However, brainstorming dinner ideas that are both macro-friendly and a hit with the entire family? That can be a definitely be a challenge.

If the term ‘macro counting’ feels new or overwhelming, check out this beginner’s guide on Macro Counting For Dummies for a smooth start on the macro diet.

What is a macro friendly meal?

You may have heard the term “macro-friendly” thrown around and not know exactly what it means. Let me break it down for you. It’s all about meals that give you a good mix of the big three: carbs, fats, and proteins.

Since fat and carbs are more calorically dense – it is typically a lot harder to hit your protein goals for the day. So to be considered “macro friendly” a meal is typically higher in protein and low to moderate in fat and carbs.

But here’s the thing: macros aren’t about strict labels or certain foods being “allowed” or boxing them into “healthy” or “not-so-healthy.”

Instead, think of it this way: some meals just slide seamlessly into a macro-conscious diet, making your weight loss journey a tad smoother. Imagine trying to fit puzzle pieces together; some just click into place without much fuss.

Understanding Macronutrients

Macros are just a fancy term for the three main building blocks of our food: proteins, fats, and carbohydrates. Think of them as the major players in the food game. Just like you wouldn’t build a house without bricks, cement, and wood, our bodies need these three things to function at their best.

Proteins: These are like the building blocks for our bodies. They help repair and build tissues. Imagine proteins as the trusty tools in a builder’s toolkit – essential for fixing up and building strong structures (like our muscles and tissues).

Fats: Before you side-eye fats because of their name, know that they’re super crucial! Essential for energy and aiding in cell growth, think of them as the cozy blanket that keeps our body’s engine warm and running smoothly. Avocado, nuts, and olive oil are fantastic and tasty sources.

Carbohydrates: Often called carbs for short, these are our body’s go-to energy source. They’re like the gas in your car’s tank – essential to keep you going throughout the day. Bread, rice, and fruits are typical sources.

As a certified macro coach, one of the things I have noticed is that finding the right balance between these three can make a big difference in how you feel after a meal. You know that super sleepy, need-a-nap feeling after a big pasta dinner? That’s because carbs can give a quick energy spike followed by a ‘crash’. On the flip side, ever notice how a steak or grilled chicken salad keeps you satisfied for longer? That’s protein at work!

Related: Macro Food List

Alright, science lesson over! Now that we’ve got the basics down, we can jump into making some macro-balanced recipes.

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Macro-Friendly Dinner Ideas

Ground Chicken Stuffed Peppers

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25 g protein | 12 g fat | 14 g carbs

These Ground Chicken Stuffed Peppers are made with ground chicken, bell pepper, white rice, diced carrots, marinara sauce, and a cheesy topping. These are perfect for a weekday dinner or a macro friendly meal prep option.

Macro Friendly Turkey Chili

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Protein: 25 | Fat: 15 | Carbs: 18

This macro friendly turkey chili is made with lean ground turkey, crisp peppers, beans, and tomatoes. With the perfect mix of spices, it’s not only tasty but has great macros too.

Teriyaki Turkey Rice Bowl

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Protein: 26 | Fat: 11 | Carbs: 34

This Teriyaki Turkey Rice Bowl will be your new favorite weekday meal. Made with ground turkey, rice, veggies, and a rich teriyaki sauce, this makes a delicious and balanced meal.

Beef and Broccoli

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Protein: 27 | Fat: 20 | Carbs: 14

This macro-friendly beef and broccoli is a win-win: you’ve got the protein kick from the beef, nutrients from broccoli, all jazzed up with a sweet and savory sauce. It’s become a regular in our dinner lineup, and let me tell you, it’s as tasty as it is macro-friendly.

Buffalo Turkey Meatballs

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Protein: 24 | Fat: 16 | Carbs: 24

Spicy, lean buffalo turkey meatballs offer a protein-packed, macro-friendly twist on a classic favorite. Serve alongside some mashed potatoes for a quick and nutritious dinner. These make a a great macro friendly meal prep recipes as well.

Zucchini & Ground Beef Orzo Casserole

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Protein: 26 | Fat: 11 | Carbs: 34

This Zucchini & Ground Beef Orzo Casserole is both nutritious and freezer-ready. This casserole isn’t just mouthwatering, it’s also perfect for meal prepping. In fact, its flavors are even better when reheated the following day.

Crockpot Lasagna Soup

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Protein: 35.2 | Fat: 7.2 | Carbs: 19.9

This Crockpot Lasagna Soup is the perfect easy meal when you want to enjoy all the flavors of homemade lasagna without all the extra work! Plus it’s packed with protein (35 grams of protein to be exact) and a lot more macro-friendly. Throw this soup with minimal effort let the slow cooker do all the work.

Skillet Lasagna

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Protein: 30 | Fat: 17 | Carbs: 36

This easy skillet lasagna with cottage cheese is everything you love about lasagna but so much easier and faster to make! It’s packed with tons of protein thanks to the cottagecheese and ground turkey to make a satisfying meal.

Chicken Taco Casserole

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Protein: 27 | Fat: 13 | Carbs: 19

This Chicken Taco Casserole is hearty, filled with black beans, cheesy, easy to make, and satisfies your Mexican food craving. My kids LOVE this!

Air Fryer Orange Chicken

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Protein: 31 | Fat: 3 | Carbs: 23

If you love quick meals, you have to try this air fryer orange chicken. It’s packed with protein and will remind you of your take out favorite!

Sloppy Joes

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Protein: 38 | Fat: 3 | Carbs: 12

These healthy sloppy Joes are filled with flavor. This homemade sloppy Joe recipe is made with lean ground beef andfilled with hidden veggies to make it a lighter version of the classic recipe weall know and love. Have it over baked sweetpotatoes for a perfectly balanced meal.

Crockpot Chicken Chili

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Protein: 34 | Fat: 9 | Carbs: 27

This easy creamy crockpot chicken chili is packed with tons of flavors and lean protein. It’s perfect for a busy night! I love adding some avocado for an additional fat source.

Baked Stuffed Chicken

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Protein: 25 | Fat: 7 | Carbs: 5

This homemade baked stuffed chicken is a delicious and versatile dish that can be made with a variety of fillings! It is hearty, savory, and incredibly flavorful. Serve with your favorite starch and veggie for a balanced meal.

Pizza Gnocchi

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Protein: 32 | Fat: 17 | Carbs: 38

Italian pie meets pasta in this Pizza Gnocchi recipe for a hearty, delicious dish you and your family are sure to love. Ooey gooey melted cheese over potato gnocchis covered in a ground sausage vodka sauce.

Chili Lime Grilled Chicken

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Protein: 29 | Fat: 3 | Carbs: 2

This chili lime grilled chicken is marinated in red chiles, jalapeño, and garlic, however you control the spice level! Enjoy this delicious chicken on the grill or use your stovetop grill pan for a quick and easy weeknight dinner.

Sheet Pan Mongolian Beef

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Protein: 27 | Fat: 18 | Carbs: 21

This sheet pan mongolian beef and vegetables is a perfect weeknight dinner and a delicious way to enjoyChinese food.

Crockpot Steak Bites

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Protein: 38 | Fat: 12 | Carbs: 0

These macro-friendly Crockpot Steak Bites are a great way to make the most of inexpensive cuts of beef. Each bite is tender and juicy, and the au jus is full of savory, beefy flavor—and perfect for serving with mashed potatoes, rice, or with a salad.

Lemon Pepper Chicken Tenders

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Protein: 49 | Fat: 16 | Carbs: 8

Nothing beats these family friendly, quick and easy, lemon pepper chicken tenders for dinner! They’re tender, juicy, and have double the lemony flavor from seasoning and an irresistible lemon butter that takes you practically no time tomake.

Instant Pot Shredded Beef

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Protein: 14 | Fat: 8 | Carbs: 6

This Instant Pot Shredded Beef recipe is bursting with flavor! It’s perfect for tacos, nachos, salads, or just kept on hand to be used in healthy recipes throughout the week and is 100% freezer friendly! Or, if you prefer, you can also make it in the slow cooker.

Asian Orange Beef

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Protein: 38 | Fat: 11 | Carbs: 17

This 30-Minute Asian Orange Beef is tender enough for even little ones. It’s healthy and made with simple ingredients. This will be a hit with the whole family.

Cheese-Stuffed Turkey Meatloaf

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Protein: 30 | Fat: 13 | Carbs: 15

This Lazy Girl’s Cheese-Stuffed Turkey Meatloaf is SO easy to make – cheese and meatloaf! YUM! Your kids will love this.

Greek Yogurt Parmesan Chicken

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Protein: 40 | Fat: 5 | Carbs: 2

This Greek Yogurt Parmesan Chicken only takes a few minutes to make and is a great option for dinner!! Your whole family will love this chicken!

Creamy Chicken Pot Pie Soup

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Protein: 37 | Fat: 6 | Carbs: 22

This Creamy Chicken Pot Pie Soup is light and guilt free so you can have a huge bowl. Kept crustless, you’ve got the option to add your own biscuit or crusty bread if you’ve got the room! Yummy!

Fish Sticks With Tarter Sauce

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Protein: 24 Fat: 1 Carbs: 17

These healthy fish sticks with homemade tartar sauce are a family favorite! They are gluten-free, dairy-free, and easily made Paleo.

Slow Cooker Lean Beef Stew

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Protein: 26 | Fat: 7 | Carbs: 20

This Slow Cooker Lean Beef Stew is the perfect crock pot recipe! Set it and forget it for the perfect macro friendly meal!

Cheesy Broccoli, Chicken, and Rice in Foil Packets

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Protein: 37 | Fat: 9 | Carbs: 19

These Cheesy Broccoli Chicken and Rice in Foil Packets are amazing! The perfect meal prep recipe.The best part is that the clean up is a cinch!

Bruschetta Baked Chicken

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Protein: 40 | Fat: Fat: 7 | Carbs: 6

This Bruschetta Baked Chicken is so simple yet delicious. If you love tomatoes this recipe is for you!

Buffalo Chicken Skewers

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Protein: 19 \ Fat: 9 \ Carbs: 0

You will love these Buffalo Chicken Skewers. Great for summer on the grill or year round on the indoor grill.

Air Fryer Chicken Nuggets

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Protein: 27 | Fat: 5 | Carbs: 0

You will love these Air Fryer Chicken Nuggets with 7 different options for seasonings.

Jalapeno Popper Chicken

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Protein: 36 | Fat: 15 | Carbs: 26

This Jalapeno Popper Chicken will be a family favorite for sure! I love fun recipes like this – plus it’s loaded with protein!

Tortilla Soup

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Protein: 31.8 | Fat: 13.4 | Carbs: 34.7

This Easy Authentic Tortilla Soup is super quick and easy to make and is very diet and macro friendly.

Oven Baked Salmon

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Protein: 28 | Fat: 6.5 | Carbs: 0

This Oven-Baked Salmon with Lemon Pepper takes 1 minutes to prep and 20 to bake – a perfect dinner for anyone waiting a protein filled dish that pairs perfectly with a salad or roasted veggies.

Sesame Chicken With Broccoli

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Protein: 36 | Fat: 10 | Carbs: 4

Skip the takeout with this Sesame Chicken with Broccoli – a macro friendly version of your favorite takeout! This sesame chicken with broccoli is loaded with protein and low on fat and carbs.

Orange Maple Glazed Salmon

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Protein:60 | Fat: 11 | Carbs: 34

This Orange Maple Glazed Salmon is the perfect combo of sweet and tangy. You will love your salmon prepared this way plus it’s loaded with healthy fats.


Can you eat anything if it fits in your macros?

For a lot of people the allure of following a macro based or IIFYM diet is that nothing is “off limits” as long as it fits in your macros for the day.

The problem with this way of thinking is that if the macros are similar for a candy bar vs. an apple with peanut butter – not only would you not be getting the same nutrition – the apple with peanut butter will fill you up a lot longer.

So yes – you can eat anything as long as it fits in your macros for the day. However, I personally recommend sticking to nutrient dense foods 80% of the time and leaving 20% for the fun.

Why are high-protein meals emphasized in a macro-friendly diet?

High-protein meals, like lean meats, legumes, and dairy, are emphasized because they help with satiety, muscle repair, and growth. They can also play a pivotal role in weight management and are essential in achieving specific macro goals.

How does a macro-friendly diet differ from typical fad diets?

A macro-friendly diet promotes a balanced intake of all macronutrients (carbs, proteins, fats) tailored to an individual’s needs. In contrast, fad diets often focus on extreme restrictions or emphasize one nutrient group over others, which might not be sustainable long-term.

Are high-protein foods only related to meat products?

Not at all! While meats are known sources of protein, there are numerous vegetarian and vegan high-protein foods as well. Think lentils, chickpeas, tofu, quinoa, and many more.

34 Easy Macro Friendly Dinner Recipes (2024)


What macros should I eat for dinner? ›

In general, most adults should target their diets to comprise of 45-65% Carbohydrates, 10-35% Protein and 20-35% Fat. (If you're trying to lose weight, the number should be adjusted to 10-30% Carbohydrates, 40-50% Protein and 30-40% Fat.) What should be the percentage of proteins and carbohydrates in a meal?

How do I hit macros on my meal plan? ›

A basic strategy would be to divide your total daily targets including calories, carbs, fat and protein by four. This would give you even macro targets for breakfast, lunch, dinner and snacks. Then, divide that 1/4 number by two to get the target macros for your two snacks.

What is macro balanced meals? ›

A macro-friendly meal is one with a good balance of protein, carbs, and fat to make a balanced meal. Most will usually be high in protein with a moderate amount of carbs and fat. Not only does having a balanced meal help with having a variety of foods, but it is also beneficial for our bodies in many ways.

What is a 30 40 30 macro meal? ›

The 40/30/30 macros refer to a specific ratio of macronutrients – 40% carbohydrates, 30% protein, and 30% fats. This balanced macro split has become one of the most well-known and recommended approaches for those looking to build muscle, lose fat, or simply eat healthier.

What foods are easy to count macros? ›

Meat, poultry, and eggs: lean cuts of beef, lamb, goat, pork loin, skinless chicken and turkey, quail and duck. Fish and seafood: salmon, tuna, cod, shrimp, mackerel, lobster, catfish and crab. Low-fat or fat-free dairy foods: yogurt, milk, cheese and cottage cheese. Legumes: beans, split peas, lentils and soy.

What is the best macro combination for fat loss? ›

However, a general guideline for fat loss is to aim for a moderate protein intake, with slightly higher proportions of carbohydrates and lower proportions of fats. A common macro ratio for fat loss is 45% of calories from carbohydrates, 25% from protein, and 30% from fats.

Which macro is most important for weight loss? ›

Protein is the macronutrient with the highest thermic effect – check out The importance of protein for weight loss. However, whole foods also have a higher thermic effect than processed foods. For example, a chicken breast has a higher thermic effect than protein powder.

Can you eat potatoes on a macro diet? ›

All of those things factor into how well you're able to stick to your healthy eating plan. For example, here are healthy choices in every macronutrient category: Carbohydrates: Healthy carbs are typically high in fiber, including whole grains, legumes, leafy greens, potatoes, and fruit.

How do I count my macros to lose belly fat? ›

Calculate Your Macros

Since each gram of carbohydrate and protein contains 4 calories, and each gram of fat contains 9 calories, you can calculate your macro needs as follows: Carbohydrates: Daily calories * 0.40 / 4 = grams of carbs per day. Proteins: Daily calories * 0.30 / 4 = grams of proteins per day.

Is there an app to enter macros and create a meal plan? ›

Generate. Meal Plans. for Your Macros. Get instant, personalized meal plans with the Prospre meal plan generator.

What is 40 35 25 macros meal plan? ›

Macros: 25% carbs, 40% protein, 35% fat. Who is the High Protein diet for? This diet is generally for people who are trying to build muscle. This diet is highly efficient for building muscle and body mass while reducing body fat.

What is the healthiest fat to eat? ›

Choose foods with “good” unsaturated fats, limit foods high in saturated fat, and avoid “bad” trans fat. “Good” unsaturated fats — Monounsaturated and polyunsaturated fats — lower disease risk. Foods high in good fats include vegetable oils (such as olive, canola, sunflower, soy, and corn), nuts, seeds, and fish.

Should I eat carbs or protein for dinner? ›

GI Science, Low GI foods and lifestyle

And, by nourishing your body at dinner with good carbs you will get the benefit of feeling fuller for longer, helping to curb those cravings to overeat… or reach for dessert. The ideal plate at both lunch and dinner should be ¼ low GI carbs, ¼ protein and ½ vegetables or salad.

What is the 50 30 20 macro split? ›

One approach to getting healthy is the so-called 50/30/20 diet. It's based on the idea that 50 percent of your daily calorie intake should come in the form of carbohydrates, 30 percent from protein and 20 percent from fat.

What is the 40 40 20 diet? ›

The '40:40:20' diet is renowned for being used by many of the most successful bodybuilders in history and helped popularised by Arnold Schwarzenegger. It is a macronutrient (macro) split/macro tracking diet with its total daily calorie content composing of 40% carbohydrate, 40% protein and 20% fat.

What macronutrient should be 40% of each meal? ›

Macros: 40% carbs, 30% protein, 30% fat. Who is the Zone diet for? This diet is generally for people who are trying to reduce inflammation in their body as a primary health goal and who want a less-restrictive diet. This diet can help people lose weight and burn fat.

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