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Macro Meal Plan, Meal Prep, & Tracking Guide!

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May 4, 2020 | Author: Ashley McCrary

This macro meal plan & meal prep guide will help you calculate, track, and make macro-friendly meals that the whole family will love.

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You may have heard of counting macros, but wonder, what does that even mean? We’re so used to counting calories that this new way of counting seems challenging and impossible.

I have been counting macros to hit my goals in the gym and kitchen, and not only have I seen great results, but my relationship around ALL food has changed dramatically. I am no longer restricting bread, rice, and a ton of other foods that I truly enjoy. For me, learning how to eat all food groups in a controlled way has really benefited my mental and physical health.

I have created a super helpful macro meal plan along with how I make my meals work for my whole family. This guide will help you understand macros, calculate your individual plan, and choose healthy meals that fit your macros, and feed your kids delicious, healthy food they will love!

What are Macros & Why Should I Count Them?

Macro is short for macronutrients. Macronutrients are comprised of 3 categories of nutrients that most of our energy from food comes from. Every single food we eat has macros. Those categories are Protein, Fat, and Carbohydrates. Counting these nutrients allows you to see where your energy is coming from, and adjust according to your specific body composition and goals.

The important thing to recognize here is that each body is totally different. What may work for me, might not work for you. Your individual macro calculations will be adjusted based on height, weight, age, activity level, and goals. Then you will see just how amazing this system of tracking is!

iphone in the middle of a desk

How to Calculate & Track Macros

My Macro Goals

Calories: 1532 Carbs: 138g Protein: 140g Fat: 47g

My daily macro breakdown is tailored for MY BODY! So this plan is created for my body type and goals. I am currently wanting to burn fat and gain lean muscle. Your macro breakdown will depend on a lot of different variables. Be sure to do your research before starting so you can meet your own goal.

Check out this website to calculate your Macros or I suggest hiring a coach. My coach is Toni Abdo and he is fabulous. If you would like to contact him, his email is Toni@coachingbytransform.com

Tracking Macros

When it comes to keeping track of your macros, there are some really helpful apps that allow you to set your goals, track what you eat, and see your macros in a user-friendly setting. Right from your phone! Here are a few popular apps that will help you track! Click on the link in each photo to download the app or try the web version yourself!

Can I Eat Whatever I Want?

Some people think counting macros means you can eat whatever you want as long as it fits in your daily macro count. While this may work for some for me, that’s not the case. My goal in counting macros is to fuel my body and increase my energy, which means I’m still eating clean because that makes my body feel best. I also still pay attention to my calories, as it’s important to know how many calories I am actually consuming.

I am not incorporating cookies and pizza on a daily basis just because it “fits into my macros.” Eating clean is still very important to me. Balance is key here. As you will see in my meal plan below, the majority of our macro-friendly meals are clean and developed around whole foods. I am using more of the 80/20 rule, 80% of my meals are whole and clean, while 20% may be treats and other beloved foods.

Having a special coffee drink, a glass of bourbon, and even a deli sandwich on occasion is very important to me. I usually find a way to incorporate those things into my meals a couple of times a week. By allowing myself to enjoy these things, I have found that it has completely tamed my cravings. Counting macros may not be for everyone, but my mood and overall energy level have increased dramatically. And the best part, I AM HAPPY!

healthy macro-friendly foods

Macro-Friendly & Family-Friendly Meals

When counting Macros, it can be a little tricky trying to develop family meals based on my needs and theirs. Not only am I counting my macronutrients, but so is my husband, Joel, so that is a double whammy. Some people would have already thrown in the towel because it can be VERY hard in the beginning. However, I stuck it out and am finding a system that works where I don’t have to create 50 different meals a day.

Here are some sample macro-friendly meal plans that have totally made our lives easier, as well as a seven-day family meal plan so you’re not cooking a million different meals every day!

Sample Macro Meal Plan

Meal #1:

  • Option 1: 1 scoop of Whey protein with ½ cup of oats (measured dry) 
  • Option 2: 2 whole eggs 2 egg whites 2 slices of Ezekiel bread or Dave’s kill bread

Meal #2:

  • Option 1: 4 oz of cooked 99% ground turkey with ½ cup of jasmine rice (measured cooked) 4 oz of veggies
  • Option 2: 4 oz of cooked chicken breast with 4 oz of sweet potatoes (weighed cooked) 4 oz of veggies 

Meal #3: 

  • Option 1: 1 scoop of Whey protein with 1 rice cake and a tablespoon of peanut butter 
  • Option 2: 1 scoop of Whey protein with ½ of avocado and 1 teaspoon of raw honey or 1 cup of strawberries 

Meal #4

  • Option 1: 4 oz of cooked grass-fed beef with ½  cup of Quinoa/brown (measured cooked) rice with 4 oz of veggies 
  • Option 2: 4 oz of cooked chicken breast with 4 oz of sweet potatoes (measured cooked) with 4 oz of veggies

Macro-Friendly Family Meal Plan

7 day family friendly meal plan

Macro Meal Plan Prep

Meal prep is so important when tracking macros. Starting each week prepared is key to success. Below is what I have prepped and planned for the week. I do much of my meal prep on Sunday to have meals throughout the week that are easy to grab so I make good decisions when I am hungry.

Macro Foods & Meal Ideas

Below are the actual recipes I make during the week. I simply tailor my above plan with the recipes below to meet my macro calculations daily along with feeding my family in a healthy and delicious way. In addition, I meal prep some Turkey Meatballs along with some Chicken Breast for easy lunch options during the week for me.

For the girls, I use the same protein and dress their plate up with sauce, fruit, and cheese to make it satisfying and yummy.

Breakfast Recipes

Frittata & Fruit

macro-friendly Frittata with fruit

Cauliflower Grits Breakfast Bowls

Cauliflower Grits Breakfast Bowls

Steak & Onion Frittata

Steak & Onion Frittata on a white plate with a silver fork

Lunch/Dinner Recipes

Chicken Feta Burger Patties

macro friendly Chicken Feta Burger Patties on a bed of spinach.

Beef Burrito Bowls

Beef Burrito Bowls

Turkey Meatballs

easy go-to macro food, turkey meatballs

Stuffed Sundried Tomato Chicken Breasts

Stuffed Sundried Tomato Chicken Breasts

Garlic Steak Bites

garlic steak bites full of protein and healthy fat

Asian Beef Lettuce Wraps

Asian Beef Lettuce Wraps

Turkey Club Lettuce Wrap

Turkey Club Lettuce Wrap

Sausage & Brussel Sprout Skillet

Sausage & Brussel Sprout Skillet

Cajun Shrimp Foil Packets

Cajun Shrimp Foil Packets

Side Dishes & Snacks

Air Fryer Hard Boiled Eggs

macro-friendly snack, hard boiled eggs sliced in half in a bowl

Zucchini & Squash Casserole

Zucchini & Squash Casserole

Air Fryer Sweet Potato Fries

Air Fryer Sweet Potato Fries

Tomato & Cucumber Salad

Tomato and Cucumber Salad in a gray bowl

Sour Candy Frozen Grapes

sour candy frozen grapes in a silver bowl

Chocolate Protein Cookies

Chocolate Protein Cookies

Treat Meal

Taco Cauliflower Crust Pizza

Taco Cauliflower Crust Pizza

Macro Meal Plan Tips & Tricks

Fitting my Macros: I tailor some of the recipes from above to fit in my macros, but for the most part, these are all the recipes I plan to use all week for my whole family. I usually eat 4- 5 times a day with 1 meal being a protein shake and drinking a TON of water. In addition, I will add different things to my meals throughout the day to meet my macro needs such as sweet potatoes, brown rice, hard-boiled eggs, etc.

Kid’s Meals: I build their plates with the recipes I create along with adding apple sauce, cheese, fruit, rice, or other chopped veggies I have on hand.

More Meal Plans & Guides

11 thoughts on "Macro Meal Plan, Meal Prep, & Tracking Guide!"

  1. Katie Jakemer says:

    Love this whole post and can’t wait to use it next week! Only hiccup, The taco pizza and the burrito bowl aren’t linked through the post, and when I searched for them on your site they didn’t come up.
    Thank you for all of your resources for a balanced lifestyle! Excited to get back on track.
    XO

    1. Ashley McCrary says:

      I have included the recipe under each picture. Those are just quick meals that don’t have recipes.

  2. Cassidy says:

    Which whey protein do you use?!

    1. Ashley McCrary says:

      I use Clean Simple Eats. It is the best tasting protein I have found and it has clean ingredients. You can use the code HEALTHYLITTLEPEACH for 10% off.

  3. Nicole Clark says:

    This is so helpful! I’m always trying to figure out healthy options that everyone eats and usually I find recipes with ingredients that won’t work for my whole crew (6 of us!) I’m looking forward to trying this! Thank you fir taking the guess work out of meal planning/prepping!

    1. Nicole s says:

      You have been a life saver!!! I barely have time to shower alone let alone try to come up with meal plans to fit my needs. Your macros are almost exact to mine within 10 grams and only 100 off on calories. It was worth the paper I used to print all the recipes. And by far the tastiest recipes!! You are wonderful!!

      1. Ashley McCrary says:

        Thank you so much Nicole. Happy they help!

  4. April Rueppel says:

    This is amazing! Just what I was looking for and looks so delicious! Any chance you have the macro count per meal? Would love to be able to track by meal, instead of by day. 🙂

    1. Ashley McCrary says:

      Hi April…..we are working to get them completed for this recipe and many others. Thank you for your patience. Have a great day!!!

  5. April Rueppel says:

    Ah – I see that Nutrition Facts are included on some of these recipes! I’ll calculate the others. 🙂

    1. Ashley McCrary says:

      Thanks April!!!


 

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About Me

Welcome to Healthy Little Peach. I’m Mac, the lady behind the recipes. I believe in living a healthy lifestyle that consists of a mix of healthy whole foods, and full-fat comfort meals. Life is too short not to enjoy good food while maintaining a healthy body and mind. Here you will find gluten-free, dairy-free, paleo, keto, and even full-fat comfort recipes. Let’s have fun in the kitchen together!

About Me

Welcome to Healthy Little Peach. I’m Mac, the lady behind the recipes. I believe in living a healthy lifestyle that consists of a mix of healthy whole foods, and full-fat comfort meals. Life is too short not to enjoy good food while maintaining a healthy body and mind. Here you will find gluten-free, dairy-free, paleo, keto, and even full-fat comfort recipes. Let’s have fun in the kitchen together!

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✨Full recipe below. Be sure to follow @healthylittlepeach for more recipes

If you love the viral Butter Board trend started by @justine_snacks then you are going to love this Hummus Board that was inspired by her. Full recipe below

✨Hummus Board✨

1 17oz container of Hummus
1/2 cup cherry tomatoes, cut in half
1/3 cup diced cucumbers
1/3 cup Kalamata olives
1/3 cup feta 
3 tbsp red onion
salt/pepper to taste
2 tbsp olive oil, for drizzle
Fresh dill for garnish
Naan bread, crackers, or chips for dipping

Note: If you don’t want to add it to a board, this works just as yummy in a large bowl or platter. 

ENJOY!

#butterboard #hummus #appetizers #snackboard #appetizerideas #funfood #foodie #foodblogger #charcuterieboard #hummuslover #partyfood #trending
Follow @healthylittlepeach for more easy recipes. This Healthy Sesame Chicken recipe is better than takeout and can be on the table in 25 minutes. This recipe is packed with protein and made with simple and wholesome ingredients. 

Gluten-free, paleo and can be tailored to keto and low carb. 

See my profile for the full recipe https://healthylittlepeach.com/healthy-sesame-chicken/

#quickmeals #healthyrecipes #healthyrecipe #quickrecipes #quickmeals #betterthantakeout #chicken #sesamechicken #glutenfree #glutenfreerecipes #dairyfree #dairyfreerecipes #foodie #healthyfood #foodblogger #keto #lowcarb #lowcarbrecipes
Follow @healthylittlepeach for more recipes! Full recipe below👇🏼

✨We all need quick meals and I’m obsessed with these  English Muffin Tuna Melts. They can be on the dinner table in under 15 minutes and can be tailored to be gluten and dairy free. 

 ✨ENGLISH MUFFIN TUNA MELTS✨
*3 English muffins split in half (gluten-free or regular)
*Butter (to toast muffins) optional
*6 slices Colby Jack cheese or cheese of choice (you can also use dairy-free cheese)
*6 slices red onion, thinly sliced (Optional, but adds nice crunch and flavor)
*Three 5-ounce cans of white meat tuna packed in water, drained
*2 tablespoons finely chopped yellow onion
*2 tbsp dill relish or 2 large pickle spears, chopped
*1/3 cup homemade or mayo of choice
*1 tablespoon pickle juice
*1/4 teaspoon ground black pepper
*1/2 teaspoon kosher salt (or to taste)
*Parsley for garnish

✨Instructions✨
1. MIX THE TUNA SALAD: In a medium mixing bowl, add the canned tuna and break up the tuna with a fork. Transfer the chopped onions, relish, pickle juice, salt/pepper, and mayo. Mix together until combined. 
2. TOAST MUFFINS: You can choose to toast the English muffins with butter under the broiler for 2-3 minutes. However, if you don’t want to toast before adding the tuna, that’s okay. It still turns out great without toasting muffins first. 
3. BUILD THE MELTS: Divide the tuna mixture evenly among each of the toasted English muffins. Add a thin slice red onion along with a thin slice of Colby Jack cheese over the top.  Return to the oven and bake for 7-8 minutes in a 375F oven or until cheese is melted. Garnish with fresh parsley and enjoy!

#tunamelt #easylunches #easyrecipes #simplerecipes #tuna #quickmeals #quickrecipes #familyrecipes #foodie #foodblogger #healthyrecipes #glutenfree #glutenfreerecipes #dairyfreerecipes #dairyfree #recipeshare #recipeoftheday
Follow @healthylittlepeach for more recipes, tips and tricks. 

✨Chai Latte✨
*1 chia tea bag steeped in 1 cup hot water 
*1/3 cup dairy free milk, steamed
*1 tsp vanilla syrup 
*1 1/2 tsp granulated monk fruit 
* Cinnamon to garnish 

#chailatte #chai #fallrecipes #drinkrecipes #teatime #tea #latte #lattegram #quotes #mondaymotivation
Follow @healthylittlepeach for more recipes, tips and tricks. 

✨Breakfast for dinner is always a good idea. These Easy Breakfast Burritos hit the spot and fill my family right up. 

✨Breakfast Burritos✨
Tortilla (gf or regular)
Sour cream (df or regular)
Shredded Cheese (df or regular)
Jalapeño slices (I used pickled slices in the jar)
Turkey bacon or sausage 
Eggs beaten with 1-2 Tbsp of Nutpods or heavy cream 
Salt and pepper
Picante sauce 

#breakfast #breakfastideas #breakfastfordinner #breakfastburrito #healthyrecipes #glutenfree #glutenfreerecipes #dairyfreerecipes #easyrecipes #quickmeals #mealideas
@healthylittlepeach