38 Easy Macro Friendly Dinner Recipes

These easy macro friendly dinner recipes make it so much simpler to hit your protein without eating the same chicken and rice every night! From crockpot salsa chicken and honey garlic chicken with broccoli to teriyaki salmon, turkey chili, and a skillet lasagna with cottage cheese, there are easy macro meals here for every kind of week.

If you only try one, start with the Cheesy Crockpot Salsa Chicken. It has 55 grams of protein per serving, only 7 grams of carbs, and it takes about 5 minutes to get into the slow cooker. Every one of these high protein macro friendly recipes has the protein, fat, and carbs listed, so you can pick a few macro friendly meals and plug them right into your tracking app.

Macro Friendly Chicken Dinners

Cheesy Crockpot Salsa Chicken

Want the most protein for the least work? This crockpot salsa chicken is just chicken breasts and a jar of salsa in the slow cooker, finished with a little Monterey Jack and green onion. Shred it for tacos, burrito bowls or a big salad. Per serving: 55g protein, 9g fat, 7g carbs.

Honey Garlic Chicken with Broccoli

A sticky sauce of honey, soy sauce, orange juice, garlic and ginger coats this honey garlic chicken and broccoli. It’s an easy weeknight dinner that’s on the table in about 35 minutes. Serve it over rice, or cauliflower rice if you want to save some carbs for later. Per serving: 33g protein, 12g fat, 18g carbs.

Greek Chicken Wrap

Lemon and oregano do the heavy lifting in this Greek chicken tzatziki wrap. The marinated chicken gets rolled up with cucumber, tomatoes, red onion, a little feta and store-bought tzatziki. Grill the chicken ahead and you can roll these in five minutes. Per serving: 36g protein, 14g fat, 34g carbs.

Pulled BBQ Chicken Wraps

There’s no cooking at all in these shredded BBQ chicken wraps. Precooked chicken gets tossed in BBQ sauce, then rolled up with cheddar, spinach, red onion and a drizzle of ranch. Rotisserie chicken is my shortcut here, and dinner takes about five minutes. Per serving: 34g protein, 13g fat, 27g carbs.

Ground Chicken Stuffed Peppers

Diced carrots hide in the filling of these stuffed peppers with ground chicken and rice, along with lean ground chicken, marinara and rice, all under a cheesy topping. They bake in about 35 minutes and reheat well for lunch the next day. Per serving: 25g protein, 12g fat, 14g carbs.

Air Fryer Orange Chicken

Bite-size chicken crisps up in the air fryer for this air fryer orange chicken, then gets tossed in a sticky orange sauce sweetened with honey. It’s quick and very low in fat. Per serving: 31g protein, 3g fat, 23g carbs.

Baked Stuffed Chicken

This baked stuffed chicken turns plain chicken breasts into something special with a cheesy spinach filling. You can swap in other fillings you like, too. Serve it with a starch and a veggie for a balanced plate. Per serving: 25g protein, 7g fat, 5g carbs.

Chili Lime Grilled Chicken

You control the heat in this chili lime grilled chicken, which is marinated in dried red chiles, jalapeño, garlic and lime. Cook it on the grill or a stovetop grill pan, then slice it over salads or rice. It’s only 151 calories a serving. Per serving: 29g protein, 3g fat, 2g carbs.

Lemon Pepper Chicken Tenders

These lemon pepper chicken tenders cook in one pan in about 15 minutes. They get double lemon flavor from the seasoning and a quick lemon butter sauce. With 49 grams of protein per serving, they’re one of the most filling dinners on this list. Per serving: 49g protein, 16g fat, 8g carbs.

Greek Yogurt Parmesan Chicken

The coating on this Greek Yogurt Parmesan Chicken is just Greek yogurt and Parmesan, and it keeps the chicken juicy in the oven. It takes just a few ingredients and almost no prep. Per serving: 40g protein, 5g fat, 2g carbs.

Bruschetta Baked Chicken

Fresh tomatoes, basil and a balsamic drizzle get piled on baked chicken breasts for this Bruschetta Baked Chicken. It’s light and simple, and great in summer when tomatoes are at their best. Per serving: 40g protein, 7g fat, 6g carbs.

Buffalo Chicken Skewers

Chicken thighs get brushed with a spicy buffalo sauce for these Buffalo Chicken Skewers, so you get wing flavor without the fryer. Grill them outside in summer or on an indoor grill pan the rest of the year, and serve with celery and your favorite dip. Per serving: 19g protein, 9g fat, 0g carbs.

Air Fryer Chicken Nuggets

Kids and grown-ups both win with these Air Fryer Chicken Nuggets. You get seven seasoning options, from lemon pepper to spicy, and a pound cooks in about 10 to 12 minutes. Pick a different flavor each week so nobody gets bored. Per serving: 27g protein, 5g fat, 0g carbs.

Sesame Chicken With Broccoli

This Sesame Chicken with Broccoli sears bite-size chicken in a skillet, then tosses it with broccoli in a sesame sauce made with coconut aminos. It’s very low in carbs, so add rice if you have room. Per serving: 36g protein, 10g fat, 4g carbs.

Chicken Taco Casserole

Taco night fits in one baking dish with this Chicken Taco Casserole, a hearty, cheesy bake with black beans mixed right in. It’s easy, kids usually love it, and leftovers make a great lunch the next day. Per serving: 27g protein, 13g fat, 19g carbs.

Cheesy Broccoli, Chicken, and Rice in Foil Packets

Cleanup is just tossing the foil with these Cheesy Broccoli Chicken and Rice in Foil Packets. Chicken, rice, broccoli and cheese bake together in single-serving packets, so they’re easy to portion for meal prep. Per serving: 37g protein, 9g fat, 19g carbs.

Creamy Chicken Pot Pie Soup

This Creamy Chicken Pot Pie Soup has all the cozy flavor of pot pie filling, minus the crust. It gets its creaminess from cauliflower instead of heavy cream, so you can have a big bowl. Add a biscuit on the side if your numbers have room. Per serving: 37g protein, 6g fat, 22g carbs.

Ground Turkey and Beef Macro Meals

Teriyaki Turkey Rice Bowl

I like to cook a big pot of rice early in the day for these ground turkey teriyaki rice bowls, so dinner is just the skillet. Lean turkey cooks with onion, bell pepper and shredded carrots in teriyaki sauce, and it’s ready in about 20 minutes. Per serving: 25g protein, 13g fat, 32g carbs.

Buffalo Turkey Meatballs

Ground turkey and ranch seasoning go into these buffalo ranch turkey meatballs, then they get coated in a hot sauce and Greek yogurt sauce. They’re easy to make ahead, a serving is about four meatballs, and they’re great with mashed potatoes or over a salad. Per serving: 24g protein, 16g fat, 24g carbs.

Healthy Beef and Broccoli

This beef and broccoli stir fry tastes like takeout and is done in 20 minutes. Thin strips of flank steak and fresh broccoli go into a sweet and savory sauce made with soy sauce, ginger and garlic. Serve it over rice to round out the carbs. Per serving: 27g protein, 20g fat, 14g carbs.

Zucchini & Ground Beef Orzo Casserole

Lean ground beef, zucchini and orzo bake together in one dish for this Zucchini & Ground Beef Orzo Casserole. It’s freezer friendly, and the flavors get even better when you reheat it the next day. Per serving: 26g protein, 11g fat, 34g carbs.

Skillet Lasagna

There’s no layering with this easy skillet lasagna with cottage cheese, so you get lasagna flavor with way less work. Ground turkey, zucchini and noodles cook in one pan, and the cottage cheese adds a big protein boost. Broil the cheese on top at the end if your skillet is oven safe. Per serving: 30g protein, 17g fat, 36g carbs.

Healthy Sloppy Joes

These healthy sloppy Joes are a lighter version of the classic, made with lean ground beef and bell peppers in a homemade sauce. Pile them on a baked sweet potato instead of a bun for a balanced plate. Per serving: 38g protein, 3g fat, 12g carbs.

Pizza Gnocchi

Pizza night and pasta night meet in this Pizza Gnocchi, which smothers potato gnocchi in a ground sausage vodka sauce and finishes it with melted cheese. It’s hearty enough that a side salad is all you need. Per serving: 32g protein, 17g fat, 38g carbs.

Sheet Pan Mongolian Beef

Everything for this sheet pan Mongolian beef and vegetables roasts on one sheet pan. Flank steak marinates in soy sauce, honey, garlic and ginger, then goes in with the veggies. Serve it with rice for an easy Chinese-inspired dinner. Per serving: 27g protein, 18g fat, 21g carbs.

Asian Orange Beef

Even little ones can chew this tender 30-Minute Asian Orange Beef, and it’s made with simple ingredients. The orange sauce is bright and a little sweet, and it goes great with rice and steamed broccoli. Per serving: 38g protein, 11g fat, 17g carbs.

Macro Friendly Salmon and Fish Dinners

Air Fryer Teriyaki Salmon

At 253 calories a serving, this salmon with teriyaki sauce cooks in the air fryer in about 15 minutes, glazed with a quick homemade sauce of soy sauce, honey, garlic and ginger. Finish it with sesame seeds and scallions, and serve it over rice or with roasted veggies. Per serving: 29g protein, 6g fat, 19g carbs.

Oven Baked Salmon

You only need about a minute of prep for this Oven-Baked Salmon with Lemon Pepper, then it bakes for about 20 minutes. It pairs perfectly with a salad or roasted veggies for a protein-packed dinner. Per serving: 28g protein, 6.5g fat, 0g carbs.

Orange Maple Glazed Salmon

The orange and maple syrup glaze on this Orange Maple Glazed Salmon caramelizes in the oven, so every bite is a little sweet and a little tangy. It’s easy, high in protein and full of healthy fats from the salmon. Per serving: 60g protein, 11g fat, 34g carbs.

Healthy Fish Sticks with Tartar Sauce

These healthy fish sticks with homemade tartar sauce are fish sticks the whole family will eat. They cook in the air fryer or the oven, and you can bread them with gluten-free breadcrumbs or almond flour. They’re a great way to get kids eating more fish. Per serving: 24g protein, 1g fat, 17g carbs.

Slow Cooker and Instant Pot Macro Meals

Slow Cooker Taco Soup

This crockpot taco soup simmers chicken breast and little seasoned ground beef meatballs with tomatoes and shredded cabbage in chicken stock. It makes 8 servings and keeps you full, so there’s plenty for lunches. Per serving: 38g protein, 11g fat, 16g carbs.

Slow Cooker Honey Garlic Chicken

Reduced sodium soy sauce, honey, hoisin and lots of garlic cook down with chicken breasts in this crockpot honey garlic chicken until it shreds easily. Spoon it over rice with steamed broccoli, or tuck it into lettuce cups. Per serving: 38g protein, 7g fat, 35g carbs.

Macro Friendly Turkey Chili

Brown the turkey for this protein turkey chili recipe, then let the slow cooker do the rest. It uses 93% lean ground turkey, kidney beans, peppers and tomatoes with chipotle and a little liquid smoke. Per serving: 26g protein, 11g fat, 34g carbs.

Crockpot Lasagna Soup

This Crockpot Lasagna Soup tastes like a bowl of lasagna and takes about 10 minutes of prep. It simmers all day in the slow cooker and gets finished with a ricotta topping, with 35 grams of protein per bowl. Per serving: 35g protein, 7g fat, 20g carbs.

Crockpot Creamy White Chicken Chili

Start this creamy crockpot chicken chili before work and it’s ready when you get home. The protein comes from chicken, Greek yogurt and great northern beans, and avocado on top adds some healthy fat. Per serving: 34g protein, 9g fat, 27g carbs.

Crockpot Steak Bites

These Crockpot Steak Bites are a smart way to stretch a budget cut of beef. They slow cook in onion soup seasoning and au jus until tender, with a rich, beefy flavor. Serve them with mashed potatoes, rice or a salad. Per serving: 38g protein, 12g fat, 0g carbs.

Instant Pot Shredded Beef

Make one batch of this Instant Pot Shredded Beef and use it all week for tacos, nachos and salads. It starts with a seared chuck roast, it’s 100% freezer friendly, and you can make it in the slow cooker too. Per serving: 14g protein, 8g fat, 6g carbs.

Slow Cooker Lean Beef Stew

This Slow Cooker Lean Beef Stew goes into the crock pot in the morning and cooks low for 8 hours with top round steak, potatoes and carrots. It’s a cozy, macro friendly meal for a cold night. Per serving: 26g protein, 7g fat, 20g carbs.

What Makes a Dinner Macro Friendly?

A macro friendly dinner is higher in protein and moderate in fat and carbs. That's it! The best macro friendly food is simple: lean meat, fish, eggs, Greek yogurt, beans, and lots of veggies. Build your macro recipes around those and the numbers fall into place. Fat and carbs pack more calories, so most people find protein the hardest macro to hit. As a certified macro coach, I look for dinners with at least 25 grams of protein that still leave room for the rest of the day.

• Protein: it helps repair and build tissues, and it keeps you satisfied for longer.
• Fat: it's essential for energy and cell growth. Avocado, nuts, and olive oil are easy sources.
• Carbs: they're your body's main energy source. A huge pasta dinner with little protein can leave you with a quick spike followed by a crash, which is why macro balanced meals pair carbs with protein.

New to tracking? Start with my guide to Macro Counting For Dummies, then pick two or three macro dinner ideas from this list for the week.

How to Make Any Recipe Macro Friendly

Most macro friendly family dinners are regular recipes with a few smart swaps. Here are the ones I use most:

• Go lean on the meat: lean protein like 93% lean ground turkey or beef and chicken breast keeps the protein high and the fat moderate.
• Add dairy protein: plain Greek yogurt in place of sour cream, or cottage cheese in place of ricotta, adds protein to sauces and casseroles.
• Stretch the carbs: mix half rice and half cauliflower rice, or serve sauces over a smaller scoop of pasta with extra veggies. For a low carb night, skip the starch and double the veggies.
• Cook once, eat twice: batch cook chicken, rice, or a pot of chili on the weekend and keep frozen veggies on hand. Then easy macro friendly recipes come together in minutes on busy nights.
• Measure the oil: a tablespoon of oil is about 120 calories, so I measure it instead of pouring.

Keep my Macro Food List handy when you shop. Pssst! Looking for even more ideas? Try these low calorie high protein recipes next.

Frequently Asked Questions