This is the dream…
Recipes that help you lose weight, fuel your body, taste great, and take minutes to prep. Too good to be true?
I’ll prove you wrong with this list of my favorite, fastest, macro-balanced recipes. At the end, I’ll you’ll get a 1-week menu with your grocery list ready for you.
This is the simple meal I show all my LEAN clients. I eat it almost every day.
It’s super easy, tastes great, and gives me half my fiber needs for one day. With over 40 grams of protein and only 330 calories, I’m set up for a macro-balanced, fat-burning day.
Just portion out your yogurt into jars (I use two servings of Oikos Triple Zero Vanilla Greek Yogurt). Then, pack in tons of fiber and more protein with basil seeds. Like chia seeds, they’re a superfood full of macro and micronutrients. But basil seeds far outperform chia seeds when it comes to fiber content.
Use this yogurt-basil seed blend as your base, then add your favorite fruit or granola. Not sure what to try? Sliced almonds and blackberries make a delicious combo.
Whip up a dozen breakfasts in under 30 minutes! This is a family favorite, and it only takes about 25 minutes from start to finish. When you’re done, you’ll have 12, high-protein freezer-friendly breakfast sammies ready to grab throughout the next month!
Pancakes are the perfect weekend breakfast. But the typical recipe leaves me feeling jittery and hungry 20 minutes later. It’s a bomb of simple carbs and sugars first thing in the morning. If you prefer to not spike your insulin and fat storage first thing on Saturday, try my filling, high-protein pancake bowls.
I like to make a big batch at a time for my whole family to enjoy on Saturday and Sunday.
Prep 3 or 4 lunches in under 30 minutes! These mason jar salads have three simple steps:
- Prep your chicken. You have a few options for quick chicken: shred a rotisserie chicken, roast chicken breasts in the oven, or throw your chicken in the slow cooker/Instant Pot.
- Chop your veggies. I keep this as simple as possible by buying shredded carrots and coleslaw for the base of my crunchy salads.
- Assemble your mason jar salads. Once your ingredients are ready, assembly takes under 5 minutes.
The options are endless. Throw whatever salad veggies you love in your jar. Give my favorite salad dressing a try: Boathouse Farms Ranch. It only contains 35 calories per serving.
Here’s an Asian-style salad recipe if you prefer those fresh flavors.
Keep these Mason Jar Salads in the fridge for 3-4 days. Then, at lunchtime, dump your jar into a bowl, and enjoy!
This is one of my favorite Costco hacks: I buy a big Turkey Breast to make sandwiches for my family throughout the week.
It’s only $19 but contains 400 grams of protein and is surprisingly low-calorie. With just 4 real-food ingredients, this turkey breast is a better option than turkey deli meat. Slice your own and save a lot of money.
I use Dave’s Killer Bread, Thin Sliced Power Seed. It’s free of seed oils, full of fiber and protein, and contains only 60 calories per slice. Add on mustard, horseradish mustard, some greens, swiss cheese, and your turkey breast.
It’s a 5-minute lunch that racks up to 40 grams of protein. I like to pair my sandwich with some chips and an apple.
This Chicken Taco Bowl is one of my easiest lunches to prep. It’s filling, full of flavor, and takes no time to throw together.
Simply toss together your veggies, shredded chicken (I use rotisserie chicken to save time), and beans with your spices.
Steam some rice. Top with chopped cilantro and a big drizzle of my zesty ranch salsa dressing. Come lunch time, you’ll be scraping the bottom of your bowl.
I make a few at a time, so my lunches are prepped for several days. This recipe is so tasty, I even make it for my daughter to take to school!
Simple Slow Cooker Chicken Tacos
These flavor-packed tacos come together in 10 minutes of prep time!
Simply throw your meat, spices, salsa, and some water in your slow cooker or pressure cooker. Then grab your other ingredients: We love serving these tacos on corn tortillas or big lettuce leaves.
Prep your favorite taco toppings—we usually go with red onions, fresh cilantro, avocado slices, and green salsa.
This is your Chipotle Bowl dupe without all the added calories! High in protein, high in fiber, low in calories, and so simple to make. You’ll love the zesty yogurt-salsa sauce I drizzle ontop.
Each serving contains only 460 calories but is packed with 7 grams of fiber and 35 grams of protein. This recipe keeps in the fridge for days. You’ll love it for dinner or as a lunch meal prep.
Fast, flavorful, and filling, this recipe checks all the boxes. That’s why I make it almost weekly.
I start by cooking my sweet potato in a microwave potato bag. While that’s cooking, I whip up a high-protein slaw. Then grab a sauceless pre-packaged pork and add some low-sugar bbq sauce.
That’s it! This recipe comes together so quickly. Make it for dinner or portion it out for 2-3 for lunches.
Italian Marinade Sheetpan Dinner
With 15 minutes in the kitchen and about 5 ingredients, you’re done making dinner. Sheetpan dinners are such a simple solution to weeknight meals and busy evenings.
Roasting your veggies boosts their flavor. And a simple storebought italian marinade makes this recipe quick and simple.
We eat this recipe once a week! The ingredients are simple, it comes together quickly, and the macros are perfection. Plus, it’s so damn delicious, my son asks me to make double and pack it up for his lunches. Each serving is packed with close to 40 grams of protein and clocks in at just 440 calories.
Who said you can’t have pasta and lose weight too? This protein-packed, macro-friendly, low-calorie lasagna will prove all the pasta-haters wrong.
Small tweaks to the recipes you love will make your food work for you. That’s exactly what I did to my lasagna recipe: I bumped up the protein, I lowered the carbs, and it’s still ooey, gooey, and delicious!
Your 1-Week Menu: Fast, Macro-Balanced Meals
Monday
- Breakfast: Basil Seed Yogurt Bowls
- Lunch: Mason Jar Salad
- Dinner: BBQ Suffed Sweet Potato
Tuesday
- Breakfast: Egg McMuffin Dupe
- Lunch: Quick, High Protein Sandwich
- Dinner: Simple Slow Cooker Chicken Tacos
Wednesday
- Breakfast: Egg McMuffin Dupe
- Lunch: Mason Jar Salad
- Dinner: Chicken Fried Rice
Thursday
- Breakfast: Basil Seed Yogurt Bowls
- Lunch: Mason Jar Salad
- Dinner: Carnita Bowl
Friday
- Breakfast: Egg McMuffin Dupe
- Lunch: Chicken Taco Bowl
- Dinner: Italian Marinade Sheetpan Chicken
Saturday
- Breakfast: Protein Pancake Bowls
- Lunch: Quick, High Protein Sandwich
- Dinner: Carnita Bowl
Sunday
- Breakfast: Protein Pancake Bowls
- Lunch: Chicken Taco Bowl
- Dinner: Lasagna Bowl
With these recipes, you’ll have room in your caloric and macro bank for a filling snack or dessert! To tally each day, find the calorie and macro content for each recipe in the links.
Your Grocery List (What’s Needed for 1 Person to Make the Menu Above)
4-5 chicken breasts
Turkey breast (I buy the Kirkland brand from Costco)
8oz cooked pulled pork (I use a sauceless pre packaged pork)
10oz shredded cooked chicken
1 15-oz container of DelRealFoods carnitas (or sub in any meat of choice)
3-4 oz cooked, 92% lean ground beef
1 bag shredded carrots (about 2.5-3 cups)
1 bag shredded cabbage coleslaw (about 2.5-3 cups)
2 bell peppers
2 green onions
1 pint cherry tomatoes
1 red onion
½ avocado
Greens for your sandwiches
2 apples
1 large sweet potato
1 cup shredded cabbage or slaw mix
1 bunch cilantro
1 lime
2 cups roasting veggies (green beans, squash, onions, peppers, etc.)
Berries, sliced almonds, or granola to top yogurt bowls
Berries to top pancake bowls (or frozen mixed berries)
3 cups Oikos Triple Zero Vanilla Greek Yogurt
2.5 cups plain, low fat greek yogurt
2 slices of swiss cheese
2 tbsp low fat cottage cheese
1.5 tbsp part skim mozzarella cheese
⅕ tbsp grated parmesan cheese
1 tbsp fat free fairlife milk (or milk of choice)
2 tbsp low fat ricotta cheese
4 large eggs
4 slices Dave’s Killer Bread, Thin Sliced Power Seed
2 servings Siete chips
3 cups cooked rice
1 piece lasagna noodles
1 tbsp allulose syrup
1 tablespoon vanilla
½ cup all purpose flour
1.5 tsp baking powder
6 tbsp Boathouse ranch
1 Primal Kitchen italian dressing/marinade
1/4 tsp liquid monk fruit or stevia
Low-sugar BBQ sauce of your choice
1.5 tbsp low-sugar teriyaki sauce
1 tbsp tamari or soy sauce
2 tbsp Mustard
2 tbsp Horseradish mustard
1 tbsp apple cider or white vinegar
7 tbsp Basil seeds
1 can drained corn (or 1 cup frozen corn)
½ can Rotel tomatoes
1 can black beans
1 jar red salsa
¼ cup green salsa
⅔ cup Ragu pasta sauce (or sauce of choice)
¼ cup bone broth (or broth of choice)
2 packs taco seasoning
1 pack ranch seasoning
½ tsp italian seasoning
¼ bag Trader Joe’s fried rice
¼ cup edamame
Don’t Make It Harder Than It Has to Be…
Balancing your macros for weight loss can feel intimidating, but it doesn’t have to be! Start with these recipes.
Want to know exactly how to eat for weight loss (hint: it’s easier than you think)? Join LEAN, find food freedom, and lose the weight too.
