5 quick and healthy breakfast, lunch, and dinner ideas (+ macro counts)

Looking for macro-friendly recipes to add into your meal rotation? Check out these healthy and quick breakfast, lunch, and dinner ideas!

Hellooooo. How’s the day going? I hope you’re enjoying the morning! I’m off to an orangetheory class and looking forward to taking Liv to see Christopher Robin. We’ve been enjoying late summer nights playing and partying around here so I’ve spent this week trying to get the girls back on a normal schedule before school starts. It’s definitely been hit or miss so far! This is where I throw back a cup of decaf and pretend it’s caffeinated.

For today’s post, I thought I’d share some of my latest meal staples since I’ve been on the macro counting train for a few months. While I definitely don’t think macro counting is for everyone – I don’t think it would have been a good idea for me when I was counting calories and obsessed with everythinghealthy back in the day – but I’ve been loving it. I’m eating way more food, feel energized (even when P falls asleep on the couch at 5pm and then doesn’t go to bed until 11. HALP ME), and don’t hit that afternoon slump.

I’m a huge fan of intuitive eating, but had found that my intuition was leading me to skip meals because I was busy with the girls/life and then try to make up for it later by eating a ton of random snacks or a huge dinner. I wasn’t fueling myself as well as I could (I love to say “eat like a PRO” with PROtein and PROduce in every meal, but I wasn’t following this regularly) and found that macro counting has encouraged me to eat more proteins, carbs, and produce, while still enjoying treats, donuts, and wine on a regular basis. Wins all around.

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Looking for macro-friendly recipes to add into your meal rotation? Check out these healthy and quick breakfast, lunch, and dinner ideas! Perfect for Sunday meal prep. fitnessista.com

Here are some of my staple healthy meal ideas for breakfast, lunch, and dinner.

These are some of my fave quick things to make when I’m looking for something quick and healthy to make that is a great balance of carbs, fat, protein. It’s also worth mentioning that I have snacks and usually a before-bed snack, too. 🙂

Please keep in mind that I’m not a Registered Dietitian, but LOVE my RD friends the support they provide others. If you need individual help, please seek out a local RD, or hit up Emily (check out our podcast episode here!), Kim, Anne, Whitney (our podcast episode is here), or Kath.

Breakfast:

1 egg, 2 egg whites, 1 piece of homemade sourdough bread with 1/4 cup mashed avocado, “everything but the bagel” seasoning and sriracha 

Egg patty and sourdough

Stats: 316 kcal // 21g protein // 27g carbs // 11g fat

Betsys best oatmeal

1/2 cup oatmeal with 1 scoop vanilla protein powder, 1/2 cup berries, and 1 tablespoon of almond butter with lots of cinnamon

Stats: 399 kcal // 28g protein // 49g carbs // 11g fat

1 serving chocolate protein oatmeal bake with 1 tablespoon almond butter on top + 2 scrambled eggs

Protein baked chocolate oatmeal 5

Stats: 487 kcal // 33g protein // 42g carbs // 27g fat

(In this pic, I added cacao nibs, too. Stats are minus the cacao nibs) 

Egg scramble with 2 eggs, 1 egg white, 1 cup chopped sweet potato, 1/2 c sliced avocado, and a handful of greens 

Stats:  405 kcal // 25g protein // 33g carbs // 23g fat

2 Van’s waffles with 2 tablespoons of Nuttzo nut butter, 1/4 cup blueberries and 1 tablespoon syrup  + 6 egg whites

Waffles

Stats: 521 kcal // 19g protein // 66g carbs // 24g fat

Lunch:

Smoothie:

Smoothie time

1 cup almond milk, 1/3 cup frozen cauliflower, 1 scoop vanilla Garden of Life grain-free protein, 1 tablespoon chia seeds, 1 tablespoon almond butter, 1 scoop collagen, handful of spinach, lots of cinnamon

Stats: 361 kcal // 35g protein // 30g carbs // 15g fat

Tuna salad wrap

Tuna wrap

4oz tuna with 1 tablespoon Primal Kitchen mayo, chopped onion, chopped carrot, cornichons, seasoned with salt, pepper, 1 teaspoon mustard, and garlic powder. Wrap in a Siete tortilla or coconut wrap.

Stats (with Siete tortilla): 365 kcal 28g protein // 8g carbs // 26g fat

Siete pizza

1 Siete tortilla with 1/2 cup Rao’s marinara, 4 oz chicken, 1 serving kalamata olives, fresh basil, 1 oz midnight moon goat cheese 

Stats: 493 kcal // 35g protein // 16g carbs // 31g fat

Tempeh bacon wrap

1/2 block of tempeh, turned into bacon using this method, 1/4 avocado, 1 sliced tomato, lettuce, wrapped up in a Siete tortilla

 Stats: 394 kcal // 23g protein // 28g carbs // 22g fat

Dinner:

Sushi roll bowl

Sushi roll bowl

1 cup cooked white rice, 4 oz seared ahi tuna or salmon, 1/2 avocado, 1/2 chopped cucumber, 1/4 cup seaweed snacks, 1 teaspoon sesame seeds, coconut aminos to taste

Stats (with ahi): 467 kcal // 34g protein // 54g carbs // 13g fat

Spring roll bowl

Spring roll bowl

I eat 2/3 of a serving of the complete dish. I love serving it with sliced bell peppers, cucumber, 1/2 avocado, and carrots, with 4 oz grilled chicken

Stats (2/3 of a serving + chicken and avocado): 550 kcal // 28g protein // 50g carbs // 29g fat

Harney Cobb 

The family that cobbs together

1 slice turkey bacon, 4 oz grilled chicken, 1 boiled egg, romaine, 1/4 cup olives, tomato, cucumber, 1/2 avocado, 2 tablespoons Primal Kitchen Ranch

Stats: 482 kcal // 36g protein // 10g carbs // 36g fat

Chicken Thighs with Roasted Butternut Squash and Salad

4 oz chicken thighs (cooked with salt, pepper, and garlic powder), 1 cup cubed butternut squash (with 1 tablespoon Kerrygold butter and cinnamon) + a salad with spinach, tomatoes, cucumber, carrots, bell pepper, and 2 tablespoons Primal Kitchen honey mustard

Stats: 599 kcal // 38g protein // 21g carbs // 40g fat

Sheet pan salmon dinner

Sheet pan

Recipe is here. I have about a cup of cooked potatoes, 4 oz salmon, 1 serving Trader Joe’s vegan pesto, and tons of green beans (I don’t track raw or cooked non-starchy veggies, and just allocate about a tablespoon of avocado oil or whatever I used for cooking)

Stats: 526 kcal // 26g protein // 34g carbs // 33g fat

I’d love to hear about your favorite meal staples! What’s in your current rotation? I always love getting new ideas.

xoxo

Gina

 

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21 Comments

  1. Laura on August 7, 2018 at 11:47 am

    Hey Gina! I was wondering if you could elaborate a little bit on macro counting. These recipes/meal ideas sound awesome, but I always get so confused because while I understand the theory, my impression is that the “right” macro balance varies by person? What percentages do you use of each macronutrient, and how did you figure out what is right for you? After doing Whole 30 I have stuck with most of the principles because I felt so good, but find that leaves me in a pretty low-carb range. I haven’t really continued to lose any weight, however, so I’m curious about how macro tracking might kick start that again. It looks like you may go a little bit higher with carbs but just wondering if you have any tips for finding the right individual balance. Thanks!

    • Fitnessista on August 7, 2018 at 1:00 pm

      yes, it varies depending on so many factors. i included the stats for any of my friends who also count macros and are looking for new ideas!
      i highly recommend chatting with an RD who specializes in this (emily fields is awesome) because they will tailor your macros to your goals, activity levels, body composition, etc.
      i ate pretty low carb just out of habit, but feel amazing eating more carbs. i’ve lost inches and built more lean muscle
      hope this helps a little!

  2. Alaina on August 7, 2018 at 12:07 pm

    What a great post! I’ve recently thought about using this to help gain a bit more muscle. Do you eat the same ratio daily or increase carbs and/or protein on work put days?

    • Fitnessista on August 7, 2018 at 12:59 pm

      the ratio changes each day depending on my workout. my protein intake stays the same, but on high active days i eat high carbs and less fat and on low/non active days i eat more fat and moderate carbs

      • Alaina D. Burran on August 7, 2018 at 1:11 pm

        Thanks for answering! Do you also strive to eat more protein prior to and post-workout as opposed to a typical breakfast, lunch and dinner with no scheduling around exercise?

  3. Denise on August 7, 2018 at 3:16 pm

    My favorite quick lunch right now is 2 hard boiled eggs, avocado, sauerkraut, and diced peppers. It is soooo delicious!!

    • Fitnessista on August 9, 2018 at 12:44 am

      ohhh i love sauerkraut with eggs <3

  4. Laura McRae on August 7, 2018 at 6:30 pm

    This is awesome!!! I’d love to see even more of these posts for additional ideas. Snacks would be cool. Always helpful!

    • Fitnessista on August 9, 2018 at 12:44 am

      yes, i can definitely do one on snacks! xo

      • Laura McRae on August 9, 2018 at 11:46 am

        Thank you!

  5. Rachel on August 7, 2018 at 8:42 pm

    Thanks for the super helpful post! I’m SO uncreative when it comes to meals. These all look delicious and simple! What are some of your go to snacks? Especially bed-time snacks? I find that I’m never super hungry between meals or before bed, but I know I need to be eating more food to meet my nutritional goals. Any suggestions?

    Thanks 🙂

    • Fitnessista on August 9, 2018 at 12:43 am

      i can definitely do a post with my faves!
      here are some on the list:
      perfect bars (i LOVE these)
      smoothies (easy to customize if i need more fat or carbs that day)
      pb and j on a paleo english muffin
      eggs or egg scrambles
      yogurt with fruit and paleo granola
      rice cakes with kite hill cream cheese and salmon

  6. Virjinia on August 8, 2018 at 11:58 am

    I’m not counting macros but these are very good meal ideas! I’m snagging a few to mix up my usual rotation!

    • Fitnessista on August 9, 2018 at 12:41 am

      so happy you got some new ideas 🙂

  7. Hillary on August 8, 2018 at 12:41 pm

    I love Birch Benders paleo toaster waffles with nut butter for breakfast.

    • Fitnessista on August 9, 2018 at 12:41 am

      do they have these at whole foods? i haven’t seen them yet!

  8. Kate on August 9, 2018 at 9:40 am

    This was super helpful! I don’t track macros, but just getting ideas for healthy meals is wonderful. Thanks, Gina!

  9. briana on August 9, 2018 at 2:11 pm

    Love love love that you share the macros and caloric information. Thank you so much! So helpful.

    briana | youngsophisticate.com

  10. Charlene on August 9, 2018 at 7:31 pm

    Definitely picked up some new meal ideas!

  11. Molly Elizabeth on August 13, 2018 at 9:04 pm

    Hi Gina! Thank you for sharing! I love seeing a green smoothie without banana. I don’t have all your ingredients but are there any general guidelines for making them work without fruit? I need to try ASAP 🙂

    • Fitnessista on August 14, 2018 at 12:50 am

      i like to use ice, chia seeds, and frozen cauliflower to give it great texture without the banana 🙂

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