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The “If It Fits Your Macros” (IIFYM) is a relatively popular eating style that has attracted the attention of tons of people worldwide.
Simply put, it focuses on eating foods that fall within your recommended daily macronutrient requirements.
Unlike some diets or eating styles that focus on restricting foods or counting calories, the IIFYM focuses more on enjoying the foods that meet your macronutrient needs.
If you’re wondering how to get started with the IIFYM plan, or are just looking for some delicious macro-friendly recipes to enjoy, then I’ve got you covered.
In this post, I’ll give you some brief info on macronutrients, how to calculate them depending on your goal, as well as 36 delicious macro-friendly recipes for you to enjoy.
From breakfasts to lunch and even dinner, there’s something for every time of the day. These yummy macro recipes can also be meal prepped ahead of time.
Let’s get right into it.
Your body needs several nutrients to survive. Some are required in smaller quantities (micronutrients), while others are required in much larger quantities (macronutrients).
You’ve probably heard of the three macros by now. Carbohydrates, fats and protein. While the ratio varies among diets, it is still important that you get enough of them.
The specific amount we require varies from person to person, and depends on a number of factors too, like
- Activity levels
- Fitness goals (lose weight, gain muscle, etc.) and so on.
The best way to determine your specific macro needs is by using a macro calculator.
Calculating Your Macronutrient Requirements
Like I said, our individual macro needs can vary. So when determining your daily requirements, it’s important to take the aforementioned factors into account.
A great way to do this is with a macro-calculator. There are lots of great calculators you can find online. Here are a few we recommend.
Tracking Your Macros
There are a lot of amazing apps that can help you track your macro intake. Popular ones like MyFitnessPal, Cronometer and Nutritionix are very useful. And they’re available both on IOS and Android.
You can also take advantage of our free Macro track sheet in our “Free Resources” section, which lets you keep track of your daily and weekly macro intake, as well as compare it with your desired goals.
36 Delicious Macro Recipes
Now that we understand what macros are, and how to calculate and track them, let’s get into the yummy stuff. Here are 36 incredible macro-friendly recipes for you to enjoy.
They’re all easy to prepare, meal-prep friendly, delicious and healthy too.
Lingo breakdown: C- carbs, P- protein, F- Fats
Macro-Friendly Breakfast Recipes
1) Healthy Breakfast Burrito
If you’re looking for a nutritious and tasty way to start your day, this breakfast burrito will certainly not disappoint. With eggs, avocados, cheese, and lots of tasty veggies, all wrapped up in tortillas, you can consider your cravings satisfied.
These tortillas come together easily in under 15 minutes from scratch, and can also be easily made ahead of time too.
Nutrition: 400Kcal, 21g-C, 16g-P, 28g-F
2) High Protein Chocolate Steel Cut Oats
What’s not to love about this tasty breakfast? Steel-cut oats are blessed with some chocolatey goodness, and then topped off with more chocolate and raspberries. Easy, delicious, super healthy and ready in a snap.
Nutrition: 243Kcal, 34g-C, 15g-P, 6g-F
3) Savory Cottage Cheese Breakfast Bowl
Craving something a little more savory? These cottage cheese bowls are just the thing. Combined with smoked salmon, eggs and cucumber and topped with an everything bagel seasoning, they’re sure to leave you satisfied.
Nutrition: 243Kcal, 34g-C, 15g-P, 6g-F
4) Egg Muffins
These healthy egg cups, filled with tasty veggies and enough cheesy goodness, are exactly what you want to be starting your day with. Make a batch of these ahead of time and simply grab one and enjoy.
Nutrition per muffin: 70Kcal, 3g-C, 8g-P, 3g-F
5) Sheet Pan Protein Pancakes
If you’ve ever wanted an easier and healthier way to enjoy your favorite pancakes, then this is it. Sure, these may not look like your regular round pancakes in the classic sense, but they’re identical in every other way.
This sheet pan version with blueberries is every bit as tasty, higher in protein and way easier to prepare. And they come together in under 30 minutes from start to finish too.
Nutrition per serving: 232Kcal, 33g-C, 11g-P, 8g-F
6) Sweet Potato Hash
This sweet potato hash is the perfect mix of yummy and healthy. It combines perfectly sautéed sweet potatoes with juicy sausage, and other tasty veggies like peppers, onions and kale, all seasoned to perfection.
It’s the perfect make ahead breakfast idea for those busy mornings or days when you’re short on time. You’ll certainly want to have this on repeat.
Nutrition per serving: 352Kcal, 26g-C, 27g-P, 15g-F
7) Meal-Prep Protein Waffles
Ever wondered if there was a way to make your regular waffles even better? Well here’s your answer. Made with a mix of oats, cottage cheese, and eggs, all sweetened to perfection, these protein waffles are as tasty as they are nutritious.
The only difficult thing about making these is that you’ll find yourself wanting more. Whip these up easily in under 20 minutes from start to finish.
8) Protein French Toast
Every bit as delicious, and way more satisfying. And it only takes about 10 short minutes and a handful of ingredients to get this done.
Nutrition per serving: 115Kcal, 13g-C, 20g-P, 3g-F
9) Easy Make-Ahead Breakfast Casserole
This breakfast casserole is one of those things you can easily bring to life with whatever ingredients or leftovers you have in your kitchen. And it’ll still come out amazing.
It combines an array of tasty veggies, alongside delicious cheese, sausages, and other yummy ingredients. Super easy to make, full of flavor, and easy to customize as well.
10) The Best Breakfast Smoothie
Smoothies are another amazing breakfast/snack idea you shouldn’t be missing out on. They’re super quick and easy to make, meal-prep friendly and super nutritious too.
This delicious breakfast smoothie made with oatmeal, strawberries and peanut butter packs a decent protein punch, and is sure to keep you full and satiated through the day.
Nutrition per serving: 204Kcal, 29g-C, 12g-P, 6g-F
11) Ham Egg Cups
These ham egg cups are as simple as simple can get. They feature ham slices, filled with eggs and more than enough cheesy goodness, and then baked to perfection.
You only need about 5 simple ingredients for this, and they come out as tasty as can be.
12) Banana Protein Muffins
The moist and yummy goodness of these banana protein muffins will have you reaching for a second one. And you would’ve never guessed that these were healthy. Whip these up easily in under 30 minutes from scratch and enjoy.
Nutrition per serving: 117Kcal, 20g-C, 6g-P, 2g-F
Macro-friendly Lunch Recipes
13) Protein Snack Pack Lunch
Your search for the perfect healthy lunch ends here. This delicious macro friendly lunch requires minimal prep, and is sure to keep you satisfied throughout the day.
It contains the perfect mix of proteins (eggs, deli meat), healthy carbs (peas, cucumber, tomatoes) and fats (cheese, nuts), and takes only a few minutes to prepare. You can also easily customize it to fit your specific preferences.
Nutrition per serving: 589Kcal, 28g-C, 34g-P, 40g-F
14) Meal Prep Burrito Bowls
These healthy burrito bowls are just so good, you’ll want to have them every day of the week. They combine juicy ground turkey, with black beans, rice, salsa, and some tasty grilled corn.
It only takes a few minutes to prep this, and you’ll have a yummy, healthy and nutritious meal ready to go any day of the week.
15) Healthy Chicken Fajitas
If you’re in the mood for some other amazing Tex-mex delights, then you’ve also got to try these healthy chicken fajita meal prep bowls.
For this recipe, perfectly seasoned and pan-fried chicken is served alongside some nice cilantro and lime black beans, and fajita peppers. Simple, easy and delicious. And it only requires a few minutes of hands-on time to get this going.
Nutrition per serving: 455Kcal, 29g-C, 53g-P, 13g-F
16) Chicken Avocado Pita Sandwich
Sandwiches remain one of the easiest, and flexible lunch ideas you can enjoy, no matter the occasion.
This pita sandwich uses a nice chicken, avocado, cheese and tomato filling, and comes together easily in under 20 minutes from start to finish. You definitely won’t regret adding these to your lunch box.
Nutrition per serving: 504Kcal, 42g-C, 22g-P, 29g-F
17) Chili Bean Buddha Bowl
Meeting your macros doesn’t have to be difficult even if you’re on a plant-based diet. This chili bean Buddha bowl is packed full of good nutrients, healthy carbs, fiber, and protein. Even the non-vegans are going to want to get in on this.
Nutrition per serving: 531Kcal, 84g-C, 29g-P, 11g-F
18) Low-carb Lettuce Wrap Sandwich
These healthy wraps are sure save you a lot of time and stress, and will satisfy your cravings easily. Unlike your regular wraps, these ones swap out the tortillas for lettuce, and also add in lots of good-for-you ingredients as well, without sacrificing the great taste.
These lunch wraps are low calorie, low carb, high protein, and super delicious. And it only takes 10 short minutes to throw them together.
Nutrition per serving: 279Kcal, 10g-C, 26g-P, 19g-F
19) Healthy Burger Bowls with Special Sauce
Forget the buns. These burger bowls contain everything you crave in your favorite burger, minus the extra guilt.
It combines juicy ground beef, alongside the popular burger toppings like lettuce, tomato, pickles, etc. It also includes a nice homemade special sauce that’s sure to rival what you’ll get at your favorite fast food joint. Feel free to add in your favorite toppings as well.
Nutrition per serving: 334Kcal, 26g-C, 28g-P, 14g-F
20) Italian Chicken Salad
This isn’t your everyday boring salad. With juicy chicken, salami, Mozzarella, tomatoes and olives served over a bed of tasty veggies, there’s no way anyone could resist this.
This tasty salad comes together easily in under 30 minutes from scratch, and is sure to become your go-to lunch salad in no time.
Nutrition per serving: 156Kcal, 6g-C, 22g-P, 3g-F
21) Tuna Salad Meal Prep
If you’re looking for something to satisfy your seafood cravings, then these tuna salad meal prep bowls are the perfect thing. And they’re literally one of the easiest things to put together.
Throw in some pita bread, as well as your favorite fruits and veggies, and you have a nutritious and satisfying lunch you’ll be repeating for days.
Nutrition per serving: 276Kcal, 38g-C, 23g-P, 3g-F
22) Summer Roll Bowl Meal Prep
Here’s another delicious vegan delight that’s sure to make even the meat-lovers jealous. It features perfectly seasoned tofu, served alongside some rice noodles, edamame and a couple of tasty veggies, all topped with an equally incredible peanut dressing.
This macro friendly vegan lunch packs a ton of flavor, and comes together easily in under 25 minutes from start to finish.
Nutrition per serving: 530Kcal, 59g-C, 31g-P, 21g-F
23) Asian Glazed Meatballs With Zucchini Noodles
Going low carb doesn’t mean you have to settle for boring meals. These Asian glazed meatballs pack in a ton of flavor, while keeping things low carb and healthy.
It features delicious ground turkey meatballs, blessed with a nice honey, soy and garlic glaze, and served over a bed of zoodles. And it takes just a couple of minutes to get this going. You’ll find yourself making this on repeat.
Nutrition per serving: 336Kcal, 19g-C, 34g-P, 16g-F
24) Egg Roll in a Bowl Meal Prep
Speaking of yummy low carb lunches to enjoy, this delicious egg roll in a bowl is a must-try.
The mix of juicy ground pork and tasty veggies, seasoned to perfection and topped with fried eggs and a nice chili sauce is enough to get anyone drooling. Whip this up easily in under 20 minutes from scratch and enjoy.
Nutrition per serving: 447Kcal, 5g-C, 22g-P, 40g-F
Macro-Friendly Dinner Recipes
25) Healthy Roasted Chicken and Veggies
If you’re looking for something simple, yummy and nutritious, then this roasted chicken and veggie meal prep is just the perfect thing.
Juicy chicken breasts are combined with a variety of tasty veggies like tomatoes, zucchini and broccoli, seasoned and roasted to perfection, and served over a bed of rice.
It takes under 30 minutes to get this done from scratch, and it packs a ton of flavor. You’ll certainly be having this more than once.
Nutrition per serving: 524Kcal, 80g-C, 24g-P, 11g-F
26) Honey Garlic Chicken
All the yummy flavors from your favorite takeout dish, minus the guilt. With delicious chicken, blessed with a nice honey garlic sauce, and served with healthy veggies like broccoli, there’s literally no downside to this.
Plus it comes together easily in under 30 minutes from start to finish. Your weeknight dinners just got a lot easier.
Nutrition per serving: 583Kcal, 43g-C, 58g-P, 20g-F
27) Vegan Chinese Tofu Egg Fried Rice
This delicious plant-based egg fried rice will give the regular takeout version a run for its money. Made with a nice tofu scramble in place of regular eggs, it comes out every bit as tasty and flavorful, and also packs a decent protein content as well.
Whip this up easily in under 20 minutes from scratch and enjoy. Even your non-vegan friends/family are sure to love this.
Nutrition per serving: 300Kcal, 49g-C, 15g-P, 5g-F
28) Vegan Chili Sin Carne
Speaking of drool-worthy vegan dinners to enjoy, this chili sin carne (A.K.A Chili without meat) is definitely a must try. With chickpeas, kidney beans, corn, and an array of tasty veggies, this vegan chili is both nutritious, delicious, and high in protein.
Throw in your favorite toppings, and serve over some rice or caulirce and enjoy. This recipe also takes under 30 minutes to prepare from start to finish.
Nutrition per serving: 437Kcal, 73g-C, 20g-P, 11g-F
29) Hawaiian Chicken meal prep bowls
These Hawaiian chicken bowls are bursting with tropical flavors, and are sure to become one of your favorites in no time.
They feature juicy barbecue chicken and peppers, served alongside some pineapple chunks, onions, and zucchini noodles. Super easy to put together, and incredibly tasty and healthy too.
Nutrition per serving: 339Kcal, 37g-C, 37g-P, 5g-F
30) Sheet Pan Chicken Tinga Bowls
This Mexican delight, which features shredded chicken, cooked to perfection in a juicy chipotle tomato sauce, is going to leave you asking for more.
For a complete, healthy and nutritious meal, they’re served alongside bell peppers and black beans, and over a bed of quinoa.
Nutrition per serving: 356Kcal, 16g-C, 31g-P, 16g-F
31) Korean Beef Bowl
This yummy macro-friendly dinner features juicy Korean-flavored ground beef, served alongside some garlic spinach, eggs, and brown rice. It’s the perfect healthy dinner to whip up during those busy weeknights, and it’s sure to satisfy your cravings.
32) Teriyaki Salmon with Broccoli and Rice
Seafood lovers come in. These salmon bowls are sure to be a hit at the dinner table. They feature juicy Teriyaki-glazed salmon, paired with nutrient-rich veggies like broccoli, carrots and cabbage, and served over some rice.
This macro-friendly dinner packs in a ton of good flavor and nutritional goodness, and comes together easily in under 30 minutes from scratch.
Nutrition per serving: 539Kcal, 56g-C, 35g-P, 23g-F
33) Garlic Shrimp Stir Fry
Still on the seafood subject, this garlic shrimp stir fry is a must-have for every seafood lover out there. Tasty veggies like peas, asparagus and bell peppers, are combined with delicious shrimp in the best Asian garlic sauce, and cooked to perfection.
It takes less than 20 minutes to knock this out from start to finish, and it’s sure to leave you licking your plates.
Nutrition per serving: 210Kcal, 14g-C, 23g-P, 6g-F
34) Chicken Avocado Rice Meal Prep Bowls
For this healthy delight, chunks of delicious chicken are seasoned to perfection, and served alongside some diced avocados, a nice tomato salad, and ozro/rice of choice. Whether you choose to enjoy these hot or cold, they still come out amazing.
35) Thai Basil Ground Turkey Bowl
Nutrition per serving: 352Kcal, 22g-C, 41g-P, 15g-F
36) Honey Sesame Chicken And Rice
Nutrition per serving: 374Kcal, 40g-C, 56g-P, 3g-F