These macro-friendly food recipes are high in protein, easy to make, and seriously delicious! I focus on making recipes that are family-friendly – both husband and toddler approved! The best part about the high protein recipe is they can be altered to be dairy and/or gluten-free (if not already) just read through the blog post for details.
Coming in at #1 is the Big Mac Casserole! This recipe went viral on Instagram not once but TWICE this year and for good reason. This meal will leave the whole family happy with it’s McDonald’s flavors in under 30 minutes. Just add a toy and you’ve got yourself a happy meal! Packed with ground beef, potatoes, and that special big mac sauce, you’ll love this big mac in a bowl.
Full recipe linked here: BIG MAC CASSEROLE
2. Lazy Enchiladas
#2 are my husband’s favorite,Lazy Enchiladas! Once you try these Lazy Enchiladas you might never roll another tortilla for enchiladas again. This is one of the easiest recipes you will come across, it’s the perfect weeknight meal. It’s packed with protein, has all the flavors of beef enchiladas you know and love and one serving is only 300 calories.
Full recipe linked here:LAZY ENCHILADAS
3. Cinnamon Roll French Toast Egg Bake
#3 is theCinnamon Roll French Toast Egg Bake. A OSM reader OG and favorite. Is it a cinnamon roll, is it french toast or is it an egg bake?? The flavors of all three dishes combined make this a winner for all. This recipe is great any time of the year but fun to serve on holiday mornings. Don’t forget the quick and easy protein frosting.
Full recipe linked here:CINNAMON ROLL FRENCH TOAST EGG BAKE
4. Lazy Lasagna
#4Lazy Lasagna. This recipe is another OSM OG … and the name is very fitting as this is the easiest lasagna you can make. This Lasagna Pasta Skillet is jam-packed with flavor, extremely easy to make, and reheats incredibly well. It’s perfect for lunch, dinner, or meal prep. It’s family-friendly and guaranteed to impress guests. You name it, this one has you covered. Also … the macros!Full recipe linked here:LAZY LASAGNA
5. Philly Cheesesteak Stuffed Shells
#5Philly Cheesesteak Stuffed Shells. These Philly Cheesesteak Stuffed Shells will be your next family favorite recipe. This dish is loaded with ground beef, mushrooms, bell peppers, and a deliciously creamy white cheese sauce. Add additional cheese or jalapenos and really pack a punch. The best part is each serving is under 400 calories.Full recipe linked here:PHILLY CHEESESTEAK STUFFED SHELLS
6. Air Fryer Blackened Chicken
#6Air Fryer Blackened Chicken. The most versatile recipe on this site. It’s quick, easy, flavorful, and uses 100% clean ingredients. This chicken makes for the perfect meal prep (goodbye frozen chicken strips). Add it to sandwiches, crunch wraps. salad, pasta, or by itself for a quick and easy protein snack.Full recipe linked here:AIR FRYER BLACKENED CHICKEN
7. Cracked Out Tater Tot Casserole
#7Cracked Out Tater Tot Casserole. This Cracked Out Tater Tot Casserole is a combination of “crack chicken” and “tater tot hot dish.” It’s full of chicken, tater tots, and creamy ranch flavors. Topped with some crispy salty bacon and you’ve got a flavor explosion with a nice serving size.Full recipe linked here:CRACKED OUT TATER TOT CASSEROLE
8. Air Fryer Mini Tacos
#8Air Fryer Mini Tacos. This reel went viral on Instagram with almost 4 MILLION views and 30,000 shares this year. For good reason too .. these tacos are crispy and so amazing. They use minimal ingredients yet have so much flavor and paired with the ricotta cilantro crema they’re a perfect weeknight meal.Full recipe linked here:AIR FRYER MINI TACOS
9. Garlic Parmesan Chicken Pasta
#9Garlic Parmesan Chicken Pasta. This chicken breast pasta is a simple weeknight comfort food your entire family will love. Using roasted garlic gives this dish a gourmet feel while still being quick and easy for busy nights.5 star Review:“This meal definitely did not disappoint! My 1 year old daughter is picky when it comes to food and she devoured it so i knew it had to be good! Love love love this recipe!!”Full recipe linked here:GARLIC PARMESAN CHICKEN PASTA
10. Instant Pot Chicken Stroganoff
#10Instant Pot Chicken Stroganoff. Deliciously rich and easy, this instant pot recipe is going to be your winter staple. It’s made with minimal ingredients and requires zero prep work. Just simply layer everything into your instant pot and let it do the work. Top it off with greek yogurt and enjoy this easy recipe. Here’s alinkto the instant pot I use.Full recipe linked here:INSTANT POT CHICKEN STROGANOFF
For more easy macro friendly recipes check out all the other Oh Snap Macro recipeslinked here.
Green Vegetables are the most macro friendly. They give you the most bang for your buck. These include: Broccoli, Kale, Spinach, Peppers, Green Beans, Asparagus, Cucumber, Zucchini, Lettuce, Mustard Greens, Celery, Brussel Sprouts, and many more.
Some meal ideas that can provide 60 grams of protein include grilled chicken breast with quinoa and steamed vegetables, a tofu stir-fry with edamame and brown rice, or a turkey and spinach omelet with a side of Greek yogurt.
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?
Of the three macronutrients (protein, carbohydrates, and fat), protein can be the hardest to digest and assimilate for many. Proteins are large, complex molecules made up of 20 varying amino acids.
Here are some examples: 4-5 ounces of meat = a large chicken breast or fish fillet, or a medium-sized steak or chop (also at least 5-10g of fat) Four ounces of meat is about the size of a deck of cards. 1 ½ cups of low-fat cottage cheese or greek yogurt. 5-6 whole eggs.
If you're trying to lose weight, shoot for 68-82 grams of protein per day. Matt says to split your daily protein intake between your three daily meals. “Your body does a way better job at metabolizing protein when it's consumed 15-30 grams at a time.
Visualizing 50 grams of protein depends on the protein source. For example, it could be roughly equivalent to 7 large eggs, 200 grams of chicken breast, or 2 cups of cooked lentils.
Macronutrient Ratios: The recommended macronutrient ratios for weight loss can vary significantly depending on the source. For example, the Diet Doctor suggests that many find success with a high protein, low carbohydrate approach, recommending a range of 5-15% carbohydrates, 25-35% protein, and 45-65% fat .
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.
Additionally, fatty proteins from fish and plant based sources are associated with heart health benefits and support good nutrition overall (1). Quality proteins that are higher in fat and lower in carbs include nuts, seeds, nut butters, fatty fish, full fat dairy, and some meat alternatives.
According to McMaster University research, a 5 : 3.5 : 1.5 ratio of carbs, protein and fat (when coupled with doing a four-week workout programme) can deliver healthy fat loss results. And in fact, perhaps better results than when reducing carbs and increasing protein.
So, what is a macro? Macro is the shortened version of the word macronutrient. Macronutrients are the nutrients your body needs in significant amounts daily to function properly. The three macronutrients are proteins, carbohydrates (carbs), and fats.
As long as you hit your macronutrient target, you can, in theory, eat whatever you want. The idea is that 30 grams of carbs — whether from vegetables, cereal, or pizza — is 30 grams.
For example, the Diet Doctor suggests that many find success with a high protein, low carbohydrate approach, recommending a range of 5-15% carbohydrates, 25-35% protein, and 45-65% fat .
Introduction: My name is Mrs. Angelic Larkin, I am a cute, charming, funny, determined, inexpensive, joyous, cheerful person who loves writing and wants to share my knowledge and understanding with you.
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