As promised, here is Part 3 of Meal Inspo for Macros. I call this meal prep style Sophisticated because it is for those who like to cook and have the time to do so. The clients who enjoy this option typically like to be creative in the kitchen and use unique ingredients.
Even if this cooking style is not for you, I encourage you to read this blog post and incorporate some ideas and inspirations into your meal prep. There are many ways to turn the following suggestions into simpler meals. I also have these blog posts that may be your cup of tea:
MEAL PREP – Fridge Buffet (click here for Meal Prep Fridge Buffet)
With this method, you can prep/cook 2-3 foods in each macro category and store them in the fridge. When you are ready to eat, you can pick and choose what you like and toss together a quick meal. This option allows you to have 4-5 days of meal prep.
MEAL PREP – Simple (click here for Meal Prep – Simple)
This meal prep style is perfect for those with limited time because most of the meals I suggest use mostly healthy prepared foods with minimal cooking, making throwing a meal together easy peasy.
Let’s dive into Option 3…
MEAL INSPO FOR MACROS | PART 3 SOPHISTICATED
SAMPLE DAY
MEAL 1: MudWtr Collagen Latte with Egg + Veggie Muffins | Vegetarian
MEAL 2: Protein Passion Fruit Shake | Vegan
MEAL 3: Chicken Salad w/ Seasonal Veggies | Omnivore
MEAL 4: Baked Herb Trout + Shrimp Salad | Pescatarian
MEAL 5: Bison Burger + Sweet Potato Fries | Omnivore
DISCLAIMER: The macronutrients listed below are not meant for you to follow. They are meant to be used as building blocks to create your own meals according to your personal macronutrient needs. The macros listed below are on the lower end so that you can easily increase your macronutients to meet your needs.
MEAL 1 – Vegetarian
25.2 P | 15.4 C – 0 S | 13.2 F | 276 cal
MUD/WTR COLLAGEN LATTE
Makes 1 mug
13 g collagen (ladybird provisions)
1 T mud/wtr Whisk together collagen, MudWtr, and 8 ounces of hot or cold water, serve, and enjoy.
EGG + VEGGIE MUFFINS
Makes 3 egg muffins
2 eggs
30 g zucchini, shredded
30 g bell pepper, chopped
60 g spinach, chopped
100 g sweet potato, shredded
30 g red cabbage, chopped
15 g green onions, thinly sliced
sea salt
fresh ground pepper
hot sauce (wise goat)
fresh squeezed lime
Preheat oven to 425. Cut natural parchment paper into four squares to place in the muffin tin holes to hold your egg mixture together without sticking to the sides. Prep vegetables and place them in a medium-sized bowl. Add salt and pepper. With your hands, mix in the eggs and evenly coat the veggies. Scoop out the egg and veggie mixture into the parchment-covered muffin tin holes. Be sure to pack down the mixture. Bake until cooked through, approximately 8 minutes. Serve with hot sauce and fresh squeezed lime.
SUGGESTIONS:
+ for more protein, add egg whites
+ for more carbs, add shredded sweet potato
+ for more fat, add avocado
+ for more fun, add hot sauce
MEAL 2 – Vegan
25.9 g P | 25.2 g C – 0 g S | 8.3 g F | 262 cal
PROTEIN DRAGON FRUIT SHAKE
2.25 scoops protein powder (epic vanilla protein powder)
40 g frozen dragon fruit
7 g chia
7 g flax seeds
Place all ingredients in a blender and blend until smooth.
SUGGESTIONS:
+ to simplify, swap out dragon fruit for blueberries
+ for more protein, add more protein powder
+ for more carbs, add more fruit
+ for more fat, add cocoa butter or more flax seeds
MEAL 3 – Omnivore
25.1 P | 15.2 C – 0 S | 8.3 F | 227 cal
CHICKEN SALAD W/ SEASONAL VEGGIES
74 g chicken breast, cooked
60 g celery, chopped
7 g mayo (sir kensington)
celery salt
fresh ground pepper
90 g cucumber
60 g arugula
60 g watermelon radish
50 g carrots
20 g pickled onion
Chop cooked chicken breast into 1/2-inch cubes and mix well with celery, mayo, salt, and pepper. Top on veggies and serve.
SUGGESTIONS:
+ for more protein, add more chicken
+ for more carbs, add your favorite non-gluten bread (switch bakery) or crackers
+ for more fat, add avocado and/or extra mayo
MEAL 4 – Pescatarian
25.8 G P | 15 g C – 0 g S | 7.4 g F | 229 cal
BAKED TROUT + SHRIMP W/ BABY KALE SALAD
50 g trout
50 g shrimp
40 g lupini beans (brami, sea salt & vinegar)
50 g baby kale
45 g cabbage
44 g carrots
10 g green onion
1 T meyers lemon honey vinegar (acid league)
lemon wedges
sea salt
fresh ground pepper
Preheat the oven to 425 degrees. Place parchment paper on a baking sheet and your fish on top, skin side down. Sprinkle with freshly squeezed lemon, sea salt, and pepper. Next, place shrimp in a bowl and toss with freshly squeezed lemon, sea salt, and pepper. Place shrimp on baking sheet and into the oven. Roast shrimp, watching carefully, until shrimp is bright pink on the outside and the meat is opaque, 5 to 10 minutes. Roast fish for 4 to 6 minutes per half-inch thickness. Toss veggies and beans with vinegar and serve topped with fish and shrimp.
SUGGESTIONS:
+ to simplify your salad, you can substitute meyers lemon acid league vinegar with apple cider vinegar and trout with your favorite fish
+ for extra protein, add extra shrimp
+ for extra carbs, add extra lupini beans
+ for extra fat, add extra virgin olive oil
MEAL 5 – Omnivore
25.4 g P | 14.9 g C – 11.4 g S | 8.0 g F | 232 cal
BISON BURGER + SWEET POTATO FRIES
92 g ground bison
55 g sweet potato fries
60 g lettuce
15 g red onions
pickles
ketchup (sir kensington)
mustard
Preheat over to 425 degrees. Mix bison with salt and pepper and form a patty. I usually bbq my patties, but you can add yours to a parchment-lined baking sheet that you will use for your
SUGGESTIONS:
+ to simplify your burger, you can substitute bison for any other protein, such as turkey, beef, or fish.
+ for extra fat, add avocado and/or mayo
+ for non-starchy carbs or more carbs, add a portabella mushroom, roasted beets, and/or a sliced tomato
I would love to hear from you, please let me know how I can support you.
For more meal ideas, be sure to check out @jdnourish
