A 6 oz cooked chicken breast lands around 195 calories with 39g protein and barely 4.5g fat. Thats why its the go-to for meal prep. I kept seeing 75% yield on poultry, meaning youll need about 8 oz raw for every 6 cooked.

The information below does not come from some calculator or automatic tool. It is based on real users, forum conversations and experiences of cooking communities on the net.

Simple Meal Prep for Protein, Carbs, and Fat

meal prep for macros turns around the idea that one processes foods before, while one keeps the amounts of protein, carbs and fat. There are many recipes that well match with macros and please the whole family, among them high in protein and fast to cook. The main idea stays to eat healthy and balanced diet, without losing hours in the kitchen each day.

Popular mode is process protein parts and vegetables at the weekly start. Like this, even if you do not have a clear plan for every evening the main part of the meal already is ready. Among commonly used proteins is white fish, ground beef, salmon and chicken meat.

When dealing about vegetables, one chooses zucchini, broccoli, kale and bell peppers.

Excellent idea for breakfast is a sandwich, that works with macros, with around 42 grams of protein and only 380 calories. Such sandwiches carry tasty beef patty with ground beef, crisp bacon, melted cheese and liquid egg. They reheat nicely, so they perfectly work for meal perp.

Precise tracking of macros during meal prep can be difficult. One way is estimate the whole recipe for calories and macros, later share the food equally in tins. One weighs every tin, adds the weights and shares by the number of portions, to find the center.

Later one ensures that every tin reaches that weight average. That helps to keep the portions same.

The exchange system is another useful tool. It helps with measures like cups, spoons and lists of macros, to estimate before the amount of every ingredient in the meal. Like this one reaches the wanted macro goals more easily.

Simple rule: one portion of protein matches the size of an open hand, while for vegetables or starch it must be big as a fist.

Set aside two to three hours for buying and cooking forms a good starting point. Prepare for three to four days works best, because a hole week could seem too heavy and lead to wasted food. Combine tasks during the preparation to make everything faster.

Some recipes let themselves easily adapt to different macro needs. For instance, veggie pesto pizza pasta salad is full in protein and well serves warm or cold. The ingredients in each macro group can be exchanged to answer to particular targets.

Similarly works fast taco salad, only cook ground beef with salt, smoked pepper, garlic, onion powder and chipotle powder.

When one gets experience about balanced meals, careful attention to macros and good diet becomes part of the habit. Choose what to cook, make shopping lists and check the cabinet for ingredients simply belong to everydaymeal planning. Recipes can change and adapt over time, to better reach particular macro goals, which helps to escape repeating the same meals always.