Counting Macros

Macro-Friendly: 15+ Delicious High Protein Meals

Here are some creative and great tasting meals dominant in the protein macro. They’re great for macro counters and flexible dieters that are also engaged in strength training like Crossfit or traditional weight training.


Cauliflower Hash Brown Egg Cups

This recipe is a great way to start your day and the protein and fat will keep you feeling full longer than a carb dominant breakfast.

These can be made ahead of time and frozen for use during your busy work week.

Here’s the detailed recipe.

Calories and Macros (per egg cup)

Calories: 88

Protein: 8 g
Carbs: 2.2 g
Fat: 5.4 g
Fiber: 1.2 g

Healthy Baked Cheddar Ranch Chicken

Healthy Baked Cheddar Ranch Chicken

This flavorful way to prepare chicken breast can be made ahead of time and frozen for use throughout the week. It can be served with broccoli and snow peas for a complete meal or use as a protein topping for a big salad.

Get the recipe here.

Calories and Macros (per 4 oz chicken breast prepared)

Calories: 276

Protein: 30 g
Carbs: 7 g
Fat: 13 g
Fiber: 0 g

One Pan Pesto Chicken and Veggies

pesto chicken

This is a delicious protein packed recipe for those who hate doing dishes. ONE PAN, DONE! it’s also a great way to get those micronutrients in with all the colorful vegetables and herbs.

Note: As is, this dish has higher fat. Make these modifications to get the fat down to ratios that will better fit most people’s macros.

– Use a nonstick skillet.
– Reduce the olive oil from 2 Tablespoons to 2 teaspoons.
– Use chicken breast instead of chicken thighs.

Here’s the easy recipe.

Calories and Macros (per 1/2 of meal as prepared with the above-modified ingredients)

Calories: 434

Protein: 54.5 g
Carbs: 18.5 g
Fat: 20 g
Fiber: 8 g

Turkey Burgers with Warm Relish

turkey burgers

This recipe is a savory and delicious way to use lean ground turkey.

You can control how many carbs you need by using a lettuce leaf as a wrap or using a whole grain bun.

The macros below reflect the lettuce leaf option.

Find the recipe here.

Calories and Macros (per burger)

Calories: 258

Protein: 23 g
Carbs: 10 g
Fat: 13 g
Fiber: 3 g

Steak Fajita Roll-Ups

steak fajita roll ups

Do you love steak fajitas but lack the carb allotment for the 3 or 4 tortillas that usual?

Problem solved! This is a delicious lower carb alternative to traditional steak fajitas.

Get the recipe here.

Calories and Macros (per 4 rollups)

Calories: 339

Protein: 32 g
Carbs: 8 g
Fat: 19 g
Fiber: 1 g

Light and Easy Chicken Salad

easy chicken salad

This is a tasty chicken salad recipe that can be used for lunches throughout the week.

The recipe makes 6 cups, so it’s plenty for the whole family. You also have the option to eat it on bread or on a bed of greens.

Find the recipe here.

Calories and Macros (per 1/2 cup serving)

Calories: 191

Protein: 18 g
Carbs: 13 g
Fat: 8 g
Fiber: 2 g

Chipotle Chicken Bowl

chicken chipolte bowl

This high protein lunch can be put together in seconds if the shredded chicken is prepared in a slow cooker ahead of time.

Perfect for those that love southwest flavors.

Get the complete recipe here.

Calories and Macros (per serving)

Calories: 246

Protein: 28 g
Carbs: 29 g
Fat: 5 g
Fiber: 5 g

Note: Once the fiber is accounted for this recipe is protein dominant.

Zucchini Tuna Cakes

tuna zucchini cakes

Do you have a lot of zucchini in your home garden and don’t know what to do with it all?

Here’s an easy recipe to use the zucchini and get your protein in too.

The recipe

Calories and Macros (per 2 cakes)

Calories: 280

Protein: 34 g
Carbs: 14 g
Fat: 11 g

Chicken Parmesan Zucchini Boats

chicken parm zucchini

Here’s a great way to enjoy all the flavors of chicken parmesan without all the fat and carbs traditional chicken parm has.

Plus these can easily be stored in the fridge for quick meals on the go throughout the week.

Get the recipe here.

Calories and Macros (per serving)

Calories: 332

Protein: 38 g
Carbs: 13 g
Fat: 18 g
Fiber: 2 g

Roasted Garlic & Herb Chicken and Veggies

garlic herb chicken

This is a flavorful way to eat a lot of vegetables while also getting in lean protein.

If you need more carbs than this meal delivers serve with rice or add partially cooked sweet potatoes to the roasting mix.

The recipe.

Calories and Macros (per serving)

Calories: 253

Protein: 28 g
Carbs: 8 g
Fat: 12 g

Protein Packed Breakfast Burritos

breakfast burritos

These macro friendly breakfast burritos can be made on the weekend when you have more time and then frozen for convenient breakfasts when you need it during your busy work week.

Get the recipe here.

Calories and Macros (per serving)

Calories: 352

Protein: 25 g
Carbs: 22 g
Fat: 20 g
Fiber: 8 g

One Pan Lemon Basil Chicken with Spinach

lemon basil chicken

One pan recipes are the best and save so much time cleaning up.

Here’s a delicious protein packed chicken dish to try. It’s served with rice.

The complete recipe.

Calories and Macros (1/4 of recipe with 1/2 cup rice)

Calories: 349

Protein: 40 g
Carbs: 29 g
Fat: 8 g
Fiber: 4 g

Turkey Taco Wraps

turkey taco wraps

Here’s a filling Mexican recipe but without all the flour and carbs.

If you need more carbs to hit your daily allowance, use tortillas instead of the lettuce.

See the recipe here.

Calories and Macros (1 wrap)

Calories: 385

Protein: 33 g
Carbs: 23 g
Fat: 17 g
Fiber: 6 g

One Skillet Balsamic Chicken and Vegetables

balsamic chicken

Here’s another one pan recipe that is a lightly sweet and savory way to cook chicken.

If you need more carbs, you can eat it over rice or quinoa.

Here’s the complete recipe

Calories and Macros (1/4 of recipe)

Calories: 458

Protein: 57 g
Carbs: 31 g
Fat: 10 g
Fiber: 3 g

Mustard Pork Tenderloin with Grilled Vegetables in Foil

pork tenderloin

Here’s a quick and delicious lean pork recipe that is a breeze to prepare and an even bigger breeze to clean up after.

Get the recipe here.

Calories and Macros (1/4 of recipe)

Calories: 366

Protein: 33 g
Carbs: 16 g
Fat: 20 g
Fiber: 3 g

These recipes are perfect for those that struggle to get your protein macro in without going over on your other macros.

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Ted Kallmyer is an ISSA certified Specialist in Fitness Nutrition, is an expert macros coach, and the author of The Macro Solution. If you need personal help reaching your weight loss/fitness goals see his nutrition & macros coaching options. Follow Ted on Instagram
Last Updated: August 20, 2021


  1. Amy

    Balsamic Chicken and Veggie one pan macros are incorrect or your website. Once you click on the actual Recipe the fats are way higher and the protein is lower.

    • Ted Kallmyer (Certified Macro Coach)

      This means that the recipe has been updated on the linked website after we published this.

  2. Giorgos Papanikolaou

    For the recipe One-Pan Pesto Chicken and Veggies the Calories and Macros (PER 1/2 OF MEAL AS PREAPARED WITH THE ABOVE MODIFIED INGREDIENTS) are Calories: 434,Protein: 54.5 g,Carbs: 18.5 g,Fat: 20 g,Fiber: 8 g
    But the full recipe is for 4 servings. That means the above nutrition values are for 2 servings but the math doesnt add up.
    Please update it.

  3. Whitney

    These look great but they definitely aren’t macro friendly while doing a fat loss macro targets. The fat content is very high.

    • Ted the Macro Coach

      I disagree. The fat in most of the recipes is below 15 g. Perhaps you have your fat macro set too low?

  4. amber

    is it ok to ingest 50g of protein at a time? ! I was always advised to stick to 20 per meal!

    • Ted Kallmyer

      If you are healthy and have healthy kidneys, it is fine to ingest 50 g in one setting. In fact, with the only 20 g rule, most people wouldn’t be able to get in their recommended protein in a reasonable amount of meals.

    • Wasif

      Thats a common misconception. If you’re healthy and active, you can consume a lot more than that in one setting. Do not believe everything people say, do your own research

  5. Vince

    I love this list. I find that I need high protein meals to feel good, yet it’s sometimes tough to figure out what to eat. There are some fun ideas here, including some that I’ll have to try out.


    Help me with my macros please