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1. Macro Breakfast Bowl

This macro breakfast bowl is easy to make and highly nutritious, so what's not to love? It is also high in carbohydrates and protein.

Ingredients:

• 1 teaspoon of any cooking oil of choice
• 1-2 cloves of finely chopped garlic
• 1 cup of diced Zucchini
• 1/2 cup of roughly chopped Spinach
• 2 teaspoons of Coconut Aminos or Organic Tamari
• 1 Egg (preferably organic pasture-raised)
• 2oz (56g) of Smoked Wild Salmon sliced
• 1 slice of Gluten-free toasted bread
• ¼ of a medium avocado
• ¼ of a lemon
• 1 teaspoon of Sesame seeds
• 1 tablespoon of sauerkraut or Kim Chi
• Salt and Pepper to taste

How to Cook:

1. Heat the oil in a pan on medium flame.
2. Sauté the garlic and zucchini for about 2 minutes.
3. Add the spinach and coconut aminos and cook for about a minute. Then remove from heat.
4. Pan-fry the egg
5. Place all the ingredients together in a bowl and add the salmon and the avocado as a spread to the toast.
6. Squeeze lemon juice over it top with some sesame seeds.
7. Also, add the sauerkraut or kim chi.
8.  Season with salt and Pepper.

2. Breakfast Protein Pancakes

This breakfast recipe is high in carbohydrates and protein.

Ingredients:

• 1/2 cup of Kodiak cakes power cakes flapjack & waffle mix
• 1 egg (organically sourced and pasture-raised)
• 1 tablespoon of plain fat free Greek yogurt
• 3 tablespoons of water
• Oil or butter spray
• Desired toppings

How to Cook:

1. Put a frying pan on medium heat while you prepare the pancake batter

2. Mix the Kodiak pancake mix, egg, Greek yogurt, and water in a bowl

3. Prep the frying pan using oil or butter spray

4. Pour the pancake batter on the pan and cook each side for about 30 seconds (or till the pancake turns to a golden-brown color)

5. Now, just add your favorite pancake toppings and serve!

Ingredients:

• 3/4 cup of onions & peppers finely diced
• 12 eggs (organic pasture-raised)
• ½ cup of breakfast sausage crumbles (homemade breakfast sausage recipe)
• ¼ cup of cheddar cheese
• Salt and Pepper for taste

How to Cook:

1. Preheat the oven to 350 degrees. Coat 12 muffin tins with non-stick cooking spray.

2. Place a medium-sized pan on medium flame and spray with non-stick cooking spray

3. Sauté vegetables with salt and Pepper for about four minutes or until tender.

4. Add about one tablespoon of the sautéed vegetables to the bottom of each muffin tin

5. Crack the eggs into a measuring cup and whisk it well after adding salt and Pepper

6. Add 3 to 4 tablespoons of this mix to each muffin tin (try to divide equally)

7. Add sausage and cheese to the top of each muffin tin

8. Bake for about 15-20 minutes, until the eggs are completely cooked.

9. After taking out of the oven, let it cool for 3 to 4 minutes before removing the muffins

   Leftover muffins can be stored in an airtight container in the fridge for up to five days.

4. French Toast Sticks

Try this for a healthy high-carb treat! Don't forget that good carb can aid you in weight loss.

Ingredients:

• 90g white bread (or any bread of your choice) cut into horizontal slices
• 80g of egg whites
• 2 whole eggs
• 4g vanilla protein powder
• 1 tablespoon of protein almond milk
• Dash of cinnamon
• 1.5 tablespoon of peanut butter drizzle as a topping

How to Cook:

1. Mix the eggs, egg whites, almond milk, cinnamon, and protein powder together in a bowl

2. Place a non-stick pan on medium heat

3. Slightly dip the bread slices in the egg mixture and place them on the pan

4. Cook them for three minutes on each side

5. Top them with the peanut butter drizzle and enjoy!

5. Fibre Rich Probiotic Macro Bowl for Improved Gut Health

The ideal breakfast bowl to boost your gut health and energy. This bowl is filled with healthy carbs. Choose this for a healthy carb-rich breakfast. This bowl is also a good source of complex carbohydrates as it is filled with beans and vegetables. 

Ingredients:

• 1 cup of short-grain brown rice
• 2 small or 1 large rutabaga, peeled and cut into one-inch cubes
• 2 small or 1 large turnip peeled and cut into one-inch cubes
• 6 large or 8 small carrots peeled and cut into one-inch cubes
• 2 tablespoons of any vegetable oil
• Coarse salt
• freshly ground Black Pepper
• Handful of curly or dinosaur kale (stems removed and chopped into small pieces)
• 1 ½ cups of cooked black beans
• 1 cup of organically sourced sauerkraut or kimchi
• Chopped green onions or sesame seeds for topping (optional)

How to Cook:

1. Preheat oven to 425 F or 218 C.
2. Cook the rice as you prefer or using this method
3. Mix the root vegetables with oil and transfer them to a lined baking sheet, then sprinkle salt and Pepper
4. Roast the vegetables for 35-40 minutes or until they turn brown at the edges. Turn them over, halfway through baking
5. Boil a pot of water and attach it to a steamer. Steam the kale for about three minutes or until soft.
6. Divide the cooked rice, steamed kale, roasted vegetables, and black beans equally into four different bowls (to serve four).
7. Add topping of choice, and your delicious breakfast is ready!

Ingredients:

• 1lb ground turkey
• 16 oz can chilli beans
• 16oz  Rotel diced tomatoes & green chillies
• 1 small onion, chopped
• 16oz red kidney beans

How to cook:

1. Brown the ground turkey and sauté the chopped onions in a pan.
2. Now add the beans and tomatoes into the pan and let it simmer for about 20 minutes
3. Alternatively, if you wish to make a crockpot turkey chili, you can put all the ingredients together and cook on low flame for 6 to 8 hours.
4. Garnish with your desired toppings and serve!

7. Thai Basil Turkey Veggie Lunch Bowl

Ingredients:

• 1.5 lb or 671 grams of 93/7 organic ground turkey
• 1 tablespoon of garlic powder
• 2 teaspoons of cooking salt
• ¼ teaspoons of red pepper flakes
• 4 teaspoons of chili garlic sauce
• 4 frozen cubes of ginger, or a tablespoon of finely chopped fresh ginger
• 2 cups or 210 grams of zucchini chopped into small pieces
• 2 cups or 250 grams of bell peppers (any color) chopped
• 5 oz or about 1 cup (142 grams) of fresh/frozen shelled edamame
• ¼ cup or 10 grams of fresh, chopped basil

How to Cook:

1. Put a pan on high heat and spray it with oil
2. Add in the ground turkey and let it cook undisturbed for one to two minutes
3. Add the garlic powder, salt, and red pepper flakes
4. Break up the ground turkey into small pieces
5. Crumble the meat and let it cook (you can use a tool like this to crumble the meat)
6. Add in the chilli garlic sauce, ginger, zucchini, and bell peppers
7. Cook for about two minutes
8. Put in the edamame and cook for another minute
9. Add the fresh basil
10. This can then be served with rice or as a lettuce leaf wrap

8. Avocado, Tuna & Sandwich Thins – A Delicious No-Cook Macro Lunch

Ingredients:

• One medium avocado
• 15g (approx.) of mayo
• One can of tuna
• Two sandwich thins

How to prepare:

1. Open the canned tuna and drain the water
2. Add in the mayo
3. Spread this on the sandwich thins
4. Top it with sliced avocados

9. Macro Friendly Chicken and Wild Rice Soup (Low Fat)

This is a high protein high-carb food recipe for a sumptuous lunch or dinner.

Ingredients:

• 1 lb (approx.) of chicken breast
• 1 cup of uncooked wild rice
• 8 cups of chicken stock
• 1 small onion minced
• 3 celery stalks chopped
• 2 cloves of garlic
• 1.15oz bag of frozen cut carrots
• 1.12 oz bag of frozen cut green beans
• 4 teaspoons or 24 grams of  Better than Bouillon Chicken Base
• 1 teaspoon of poultry seasoning
• Salt and Pepper to taste

How to Cook:

1. Cook the chicken. If using an instant pot, add a cup of water, a little bit of white vinegar, and chicken spices, then cook for about 15 minutes.
2. Cook the wild rice with about 1.75 cups of chicken stock for flavor.
3. Sauté the onion, garlic, and celery
4. If you are using an instant pot, add the rest of the ingredients to the pot, including the remaining chicken stock, cooked rice, and cooked chicken. Add salt and Pepper as per taste.
5. Cook on high flame for 10-12 minutes
6. If you are using an ordinary pot, then add everything except the cooked chicken and cooked rice.
7.  Simmer for about 1-2 hours, and then add the cooked chicken and rice. Add salt and Pepper
8. Cook for few minutes on medium to high flame
9. Delicious soup ready to serve!

10. Low-Calorie Macro Friendly Avocado Chicken Burger

Try this low calorie, macro balanced protein, and fat food recipe

Ingredients:

• 1 lb ground chicken
• 1 medium avocado (diced)
• 2 teaspoons of fresh ginger paste
• 2 tablespoons of minced cilantro (optional)
• 1/2 a cup of chopped green onions
• 1 minced serrano pepper (optional)
• 1.5 teaspoon of any all-purpose salt-free seasoning

How to Cook:

1. Mix all the ingredients in a bowl.
2. Knead the mixture with your hands to make 6 evenly sized burger patties
3. Line a baking sheet with parchment paper and place the patties on it
4. Bake at 400 C for 20 minutes
5. Flip the patties once, halfway through cooking
6. Alternatively, you can also grill the patties

11. Adzuki Chocolate Macro Friendly Snack Balls

Try this recipe filled with good carbohydrate sources for healthy dieting.

Ingredients:

• 1 cup of cooked adzuki beans
• 50 grams of dark chocolate
• 2 tablespoons of black tahini
• 2 tablespoon of cacao powder
• 25 grams of prunes or high-quality Medjool dates
• 1-2 teaspoons of white sesame seeds

How to Cook:

1. Break the dark chocolate into small pieces. Place water in a pan and bring to boil.
2. Now place the chocolate in a bowl over the boiling pan of water and melt it.
3. Blend the beans, melted chocolate, tahini, cacao powder, and prunes/dates in a food processor
4. Once blended evenly, add in white sesame seeds and roll the mix into balls of medium size
5. Store in an airtight container in the fridge

12. No-bake Macro Snack Bar

Give this high-carb food recipe with balanced macronutrients a try! In fact, oats and quinoa are some of the best sources of carbs.

Ingredients:

• ½ cup of uncooked quinoa, rinsed
• ½ cup of walnuts
• ½ cup of raw almonds
• ½ cup of rolled oats
• ½ cup of raw pumpkin seeds
• ½ cup of raw sunflower seeds
• ½ cup mixed dried fruits (I used chopped apricots)
• 1 teaspoon of ground cinnamon
• 1 cup of any nut butter
• 2 tablespoons of unsulphured molasses
• 2 tablespoons of maple syrup
• A pinch of sea salt
• Chocolate chips (optional)

How to prepare:

1. Toast the rinsed quinoa in an oven at 350 F for 10 to 15 minutes or until they turn slightly golden brown in color and set aside.
2. Add walnuts and almonds to a food processor and blend on low till roughly chopped
3. Add rolled oats and pumpkin seeds in and blend on low till it's broken up
4. Add this mixture to a bowl, add in the toasted quinoa and the rest of the ingredients. Mix till well combined.
5. Now transfer this mixture into an 8x8 baking sheet lined with parchment paper. Press the mixture firmly into the pan to even out edges.
6. Refrigerate for two hours and cut into ten equal slices.

Optional:

• Melt the chocolate chips using the double boiler method.
• Dip the top of each bar into the melted chocolate and place them on a parchment-lined baking sheet.
• Freeze for 15-20 minutes
• Store bars in an airtight container in the fridge

13. Peanut Butter Smores Cake

Try this healthy high-carb snack recipe to keep those hunger pangs away. It is filled with healthy fat and carb foods.

Ingredients:

• ½ cup of canned pumpkin
• ½ scoop of chocolate protein powder
• 2 egg whites
• One teaspoon of baking powder
• One teaspoon vanilla essence
• ¼ cup of flour
• One tablespoon of chocolate chips

How to Cook:

1. Mix all the ingredients in a bowl
2. Microwave for about three minutes
3. Optional Toppings: Peanut butter, cinnamon toast crunch

14. Gluten Free Macro Cookies

Ingredients:

• 2/3 cup of almond flour
• 1 cup of old-fashioned oats
• 3/4 teaspoon of baking soda
• 1/4 teaspoon of salt
• 2 tablespoons of butter plant-based (melted)
• 2 tablespoons of applesauce
• 2 tablespoons of cane sugar
• 1 teaspoon almond extract
• 1/3 cup of vegan chocolate chunks

How to Cook:

1. Preheat oven to 350 degrees
2. Mix almond flour, baking soda, salt, and oats in a bowl
3. In a larger bowl, mix butter, applesauce, cane sugar, and almond extract.
4. Mix the dry ingredient and wet ingredients and add in the chocolate chunks.
5. Spray a baking sheet with a cooking spray.
6. Knead the cookie dough and divide it into ten equal-sized cookies
7. Bake for 14 minutes or until the cookies turn slightly brown.
8. Remove and cool the cookies on a wire rack.
9. It can be stored in an airtight container in the fridge for up to 7 days.

15. Macro Balanced Energy Bites (No bake)- Low Calorie

This low-calorie, the protein-carb-fat balanced macro recipe is a must-try!

Ingredients:

• 1 cup of old-fashioned rolled oats
• 1/2 cup of mini chocolate chips
• 3 tablespoons of ground flax seed
• 1/2 cup of peanut butter
• 4 tablespoons of honey
• 1/4 teaspoon of vanilla extract

How to Cook:

1. Mix all the ingredients in a bowl
2. Roll into equal-sized balls of about 1 to 1 ½ inches
3. Place them on a parchment-lined baking sheet and refrigerate for 30 minutes to one hour
4. Place in an airtight container and store in the fridge for a week or in the freezer for up to three months.

16. Honey Garlic Shrimp Macro Dinner Recipe

Try this high-carb high protein macro recipe for a delicious dinner or lunch.

Ingredients:

• 1/3 cup of honey
• 1/4 cup of soy sauce
• 2 garlic cloves (minced)
• 1 teaspoon of minced fresh ginger (optional)
• 1 lb medium uncooked shrimp (peeled and deveined)
• 2 teaspoons of olive oil

How to Cook:

1. Mix the honey, soy sauce, garlic, and ginger in a bowl. Half of this mix will be used for the marinade and the other half for cooking the shrimp
2. Put the shrimp in a sealable container or Ziplock bag.
3. Pour half of the mixture/sauce previously made into the bag and give it a good mix.
4. Let this marinate in the refrigerator for 15 minutes (or between 8-12 hours if you have the Time)
5. Cover and refrigerate the rest of the mixture made in step one
6. Heat olive oil in a pan on medium flame. Place the shrimp in the pan and cook on each side until pink (for about 45 seconds), then flip it over.
7. Pour in the remaining mix/sauce stored in the refrigerator and cook till the shrimp is well cooked for about 1-2 more minutes.
8. Serve with cooked marinade sauce and garnish as you please
9. This can also be served with brown rice and steamed vegetables.

17. Taco Stuffed Avocado - Macro Friendly Meal

A high protein delicious dinner recipe!

Ingredients:

• 4 large avocados (cut in half and remove pits)
• 1 tablespoon olive oil
• 1 clove of garlic finely chopped
• ½ of a small brown onion peeled and minced
• 1 lb of lean ground turkey
• 1 -2 tablespoons of homemade taco seasoning
• 1 large tomato (diced)
• ½ a cup of shredded cheddar cheese
• fresh cilantro

Ingredients for Homemade Taco Seasoning:

• 1 tablespoon chili powder
• 1/4 teaspoon garlic powder
• 1/4 teaspoon onion powder
• 1/4 teaspoon dried oregano
• 1/2 teaspoon paprika
• 1 ½ teaspoon cumin (ground)
• 1 teaspoon table salt
• 1 teaspoon black pepper (ground)

How to Cook:

1. Put the ingredients for taco seasoning in a bowl and mix thoroughly.
2. To make the filling, add oil, garlic, and onion to a large pan on medium heat. Cook until the onion is halfway done and you can sense the garlic's aroma. 
3. Add the ground turkey and cook until almost fully cooked. Now add the tomatoes and cook the turkey completely
4. Lower the heat and add the taco seasoning, little by little. For every tablespoon of seasoning used, add ¼ cup of water to the ground turkey.
5. Add in seasoning till the desired flavor is achieved. Continue cooking till the taco seasoning is evenly distributed.
6. Top it with a sprinkle of cheese.
7. Turn off heat, close the lid and give it a minute or two for the cheese to melt.
8. Fill avocado halves with the filling
9. Garnish with cilantro. Serve warm and enjoy!

18. Macro Friendly Zucchini Pizza Boats

High protein, high carb, delicious meal recipe!

Ingredients:

• 4 zucchinis sliced in long halves
• 1 small can of Pizza Sauce
• 1/2 of an 8oz package button mushrooms (sliced)
• 1 small red onion (diced)
• 1/2 green pepper (diced)
• 2 cups of shredded mozzarella cheese
• 1 tablespoon freshly chopped basil (optional for garnish)
• 1 teaspoon red chili flakes (optional for garnish)

Ingredients for turkey sausage:

• 2 teaspoons of olive oil
• 1/2-pound ground turkey
• 2 teaspoons of fennel seeds
• 1 teaspoon garlic powder
• 1/2 teaspoon salt
• 1 teaspoon Italian seasoning

How to Cook:

1. Heat olive oil in a pan on medium heat. Add the turkey and seasonings, then crush it up and mix well.
2. Cook for 5-6 minutes until the turkey turns brown and is fully cooked. Remove from heat and keep aside
3. Preheat oven to 400 F.
4. Cut the zucchini into long halves and remove the flesh. Keep the zucchini boats on a baking sheet, add the pizza sauce and top it with the sausage, mushrooms, red onion, green pepper, and cheese.
5. Bake in the oven for 15 minutes or till the cheese melts
6. Remove from oven and garnish with fresh basil and chili flakes.

19. Lasagne Spaghetti Macro Friendly Squash Boats

This fat protein-carb balanced recipe is ideal for dinners!

Ingredients (Spaghetti Squash):

• 1 large spaghetti squash cut in half and seeds removed
• 2 tablespoons of olive oil
• ½ teaspoon salt
• ¼ teaspoon pepper

Ingredients (Lasagne Filling)

• 2-3 tablespoons of olive oil
• 2 cloves of garlic
• 1 small sweet onion (minced)
• 1 small green bell pepper (minced)
• 1 lb. ground turkey 93/7
• 24 oz. spaghetti sauce
• 2 teaspoons of Italian seasoning
• 1 teaspoon. salt
• ¼ teaspoon pepper
• 1 cup ricotta cheese
• 1 cup mozzarella cheese
• Grated parmesan (optional)
• Finely chopped parsley (optional)

How to Prepare Spaghetti Squash:

1. Preheat oven to 425°F.
2. Cut one large spaghetti squash into long halves. Remove the flesh and seed
3. Add one tablespoon olive oil to each half and sprinkle salt and Pepper
4. Place the squash halves face-down on a baking sheet lined with parchment paper
5. Roast this in the preheated oven for 45-50 minutes or until the squash is well cooked and tender

How to Cook the Lasagne Filling:

1. Put the olive oil, bell pepper, garlic, and onion in a medium-sized pan and sauté for three to four minutes
2. Move this to the side of the pan and add in the ground turkey. Cook turkey on medium heat for 6-8 minutes or till the turkey is cooked properly.
3. Add in the spaghetti sauce, Italian seasoning, salt, and Pepper. Stir well to mix
4. Cover the lid and then simmer for five minutes
5. Once it is cooked, cut the inside of each half with a fork to make "noodles."
6. Evenly fill the two halves with turkey sauce
7. Add 4 oz. Ricotta cheese into each half and top it with ½ cup mozzarella cheese.
8. Put them back in the oven and cook for 5 to 10 minutes or till the cheese begins to melt.
9. Garnish with parmesan and parsley.

Ingredients (Turkey Stuffed Poblanos)

• 1 tablespoon grapeseed oil
• 1/2 a cup of diced red onion
• 2 garlic cloves, finely chopped
• 1 lb. ground turkey breast
• 2 teaspoons of cumin
• 1 teaspoon smoked paprika
• 1 teaspoon chilli powder
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1/2 cup low sodium black beans (drained and rinsed)
• 14 oz. fire roasted tomatoes (cut)
• 6 poblanos
• 12 tablespoons of shredded Mexican cheese

Ingredients (Avocado Crema):

• 1/2 cup plain Greek yogurt
• 1 avocado
• 1 ½ tablespoon fresh lime juice
• ¼ teaspoon ground cumin
• ¼ teaspoon red pepper flakes
• ¼ teaspoon salt
• Fresh cilantro (for garnish)

How to Cook:

1. Preheat oven to 350 degrees F.
2. Put a medium pan on high heat and add grapeseed oil and onion. Sauté the onions for three to four minutes or until they turn transparent.
3. Add the garlic and sauté for 30 seconds or until the aroma is released.
4.  Add ground turkey and cook till all pink is gone (5-6 minutes).
5. Add cumin, smoked paprika, chili powder, salt, and black Pepper, and mix well.
6. Next, add black beans and fire-roasted tomatoes and mix everything together.
7. Make a 3 to 4-inch slit within each poblano pepper and stuff it with the ground turkey mixture.
8. Place the stuffed poblanos on a baking sheet with the stuffed side facing up
9. Cover the baking sheet with tin foil and bake for 35 minutes
10. Take it out of the oven and top each Pepper with two tablespoons of Mexican cheese.
11. Place poblanos back in the oven and bake for 5 minutes or till the cheese melts
12. Remove from oven and let it cool.
13. Blend the Greek yogurt, avocado, fresh lime juice, cumin, red pepper flakes and salt in a food processor till smooth and evenly mixed.
14. Top each poblano with the avocado crema.
15. Can be garnished with fresh cilantro

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