5 Macro-Friendly Recipes For More Balanced Meals

Keep hearing someone on Instagram going on and on about macros, and have no idea what they are talking about? It’s a term that’s used quite a bit in the fitness world but likely doesn’t make sense to the average person. What does it mean to get all of your macros in for the day, and how in the world do you know if you’re eating enough of them? And what does it mean to cook up macro-friendly recipes?

Let’s break it down: Macronutrients, or “macros” for short, are the three main nutrients that our bodies need in large amounts to function properly: protein, carbohydrates, and fats. Each macro plays a different role in our bodies, with protein being important for muscle growth and repair, carbohydrates providing energy, and fats serving as a source of energy and helping with nutrient absorption. Eating a balanced diet that includes all three macros in the appropriate amounts is important for overall health and wellness.

So how does one get more macros into your diet? It’s all about creating balanced meals, and these five macro-friendly recipes make for easy balanced meals without too much effort or time. Plus, they’re super healthy, so it’s a win-win!

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1. Grilled Chicken with Quinoa and Veggies

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This dish is a great source of protein, fiber, and nutrients. The grilled chicken provides a high amount of protein, while the quinoa adds complex carbohydrates and more protein. The vegetables contain fiber, vitamins, and minerals. This meal is perfect for those who want to build muscle or just need a satisfying lunch.

Ingredients:

• 1 boneless, skinless chicken breast
• 1/2 cup quinoa
• 1 cup of chopped veggies (e.g. bell peppers, zucchini, onion, etc.)
• Salt and pepper to taste

Instructions:

1. Preheat your grill to medium-high heat.
2. Season the chicken breast with salt and pepper.
3. Grill the chicken for 6-8 minutes on each side, until cooked through.
4. While the chicken is cooking, cook the quinoa according to package instructions.
5. Sauté your favorite veggies in a pan until they are cooked to your liking.
6. Serve the chicken with the quinoa and veggies on the side.

2. Turkey Chili

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This chili is a great source of protein, fiber, and complex carbohydrates. Ground turkey is a lean protein source, while black beans contain both protein and fiber. The addition of veggies like bell peppers and tomatoes adds important nutrients and vitamins to the dish. This meal is perfect for a cold winter night.

Ingredients:

• 1 pound ground turkey
• 1 can black beans, drained and rinsed
• 1 can diced tomatoes
• 1 diced bell pepper
• 1 diced onion
• 2 cloves garlic, minced
• 1 tablespoon chili powder
• 1 teaspoon cumin
• Salt and pepper to taste

Instructions:

1. In a large pot, brown the ground turkey over medium-high heat.
2. Add the diced onions and bell pepper to the pot and cook until softened.
3. Add the minced garlic, chili powder, cumin, salt, and pepper and cook for 1-2 minutes.
4. Add the can of diced tomatoes and the can of black beans (drained and rinsed) to the pot.
5. Stir everything together and let simmer for 20-30 minutes.
6. Serve with a side of whole-grain bread.

3. Veggie Omelette

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This omelette is a great source of protein and nutrients. Eggs contain high-quality protein, while the veggies provide fiber, vitamins, and minerals. This meal is perfect for breakfast or lunch.

Ingredients:

• 3 eggs
• 1/2 cup of mixed veggies (e.g. spinach, mushrooms, bell peppers)
• Salt and pepper to taste
• 1 tablespoon of oil

Instructions:

1. Whisk the eggs in a small bowl and season with salt and pepper.
2. Heat up the oil in a non-stick pan over medium heat.
3. Add the mixed veggies to the pan and cook until they are slightly softened.
4. Pour the eggs over the veggies in the pan.
5. Use a spatula to lift the edges of the omelette and let the uncooked egg flow underneath until the top is almost set.
6. Fold the omelette in half and let it cook for another minute or two.
7. Serve hot.

4. Baked Salmon with Roasted Vegetables

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This dish is a great source of high-quality protein, healthy fats, and fiber. Salmon is high in omega-3 fatty acids, which are essential for brain health and can reduce inflammation. The mixed veggies provide fiber and important nutrients. This meal is perfect for dinner.

Ingredients:

• 4 salmon fillets
• 4 cups of mixed veggies (e.g. sweet potatoes, Brussels sprouts, carrots)
• Salt, pepper, and your favorite herbs and spices
• 1 tablespoon of oil

Instructions:

1. Preheat your oven to 400°F.
2. Place the salmon fillets on a baking sheet lined with parchment paper.
3. Season the salmon fillets with salt, pepper, and your favorite herbs and spices.
4. Toss the mixed veggies with oil, salt, and pepper in a separate bowl.
5. Spread the mixed veggies on another baking sheet lined with parchment paper.
6. Roast both the salmon and veggies for 15-20 minutes, or until the salmon is cooked through and the veggies are tender.
7. Serve hot.

5. Greek Yogurt Parfait

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This parfait is a great source of protein, healthy fats, and fiber. Greek yogurt is high in protein and contains healthy fats, while the mixed fruits and nuts provide fiber and important nutrients. This meal is perfect for breakfast or a snack.

Ingredients:

• 1 cup Greek yogurt
• 1/2 cup mixed fruits (e.g. berries, kiwi, banana)
• 1/4 cup nuts and seeds (e.g. almonds, chia seeds, pumpkin seeds)
• 1 tablespoon honey (optional)

Instructions:

1. Spoon some Greek yogurt into a bowl or glass.
2. Add a layer of mixed fruits on top of the yogurt.
3. Sprinkle some nuts and seeds over the fruit layer.
4. Repeat the layers until you reach the top of the bowl or glass.
5. Drizzle some honey on top, if desired.
6. Serve cold.

Read next: 11 High Protein Meal Prep Ideas For Easy Weekday Meals