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Simple Meal Recipes That You Will Love

Whether it’s a lunch or a dinner meal, it is essential to keep the body and brain functioning effectively. A delicious homemade meal can be a great option to fulfill your body requirement compared to the canteen and fancy restaurant meals. According to a survey, to live a healthy life and maintain a healthy weight, it is necessary to count macronutrients. 

Macronutrients consist of three essential components: protein, carbohydrates, and fats. These components provide energy to the body. Each individual should consume macronutrients according to their BMI, body composition, and weight one wants to lose or gain. Counting these nutrients consumption daily helps you get your desired body shape by losing or gaining weight.

You guys might be wondering how it is possible to eat healthy and delicious meal recipes by counting calories or how to cook simple meals easily by adding counted ingredients.

Friends, let me tell you that everything is possible. I can help you prepare mouthwatering lunch and dinner meals in less time. All you need to do is read this informative piece of macronutrient recipes and enjoy. 

Macronutrients Lunch meals/ Dinner recipes

1. Mango Salsa

Ingredients required

  • 2 Mango- 350g
  • 1 Shallot- 35g
  • 1 Jalapeno Pepper- 15g
  • Red Bell Pepper- ½ cup
  • Avocado- ½ cup
  • Lime- 1
  • Fresh Cilantro- 2 tablespoon

Method to prepare

  • Step 1- Slice and cut mangoes in cube shape.
  • Step 2- Dice shallots, Jalapeno, Avocado, and Red Bell Pepper.
  • Step 3- Take a bowl, and put all the diced ingredients in it.
  • Step 4- Take a lime and cut it into two halves. Squeeze the juice over the diced fruits.
  • Step 5- Toss the ingredients and mix them properly.
  • Step 6- Before serving sprinkle fresh cilantro and serve.

Nutrition Content

  • Protein- 1.6g
  • Fat- 4g
  • Carbohydrates- 18.4g
  • Calories- 110 kcal

2. Halibut with sweet pea puree

Ingredients required

  • Water- 5 cup
  • Jasmine Rice- ½ cup
  • Halibut- 12 oz
  • Salt to taste
  • Black pepper to taste
  • Frozen green peas- 2 cups
  • Lime juiced- ½
  • Extra Virgin Olive oil- 2 tablespoon
  • Radish- 2
  • Fresh Drill- 1 tablespoon
  • Microgreens- 1 tablespoon

Method to prepare

  • Step 1- Take a small pan and boil 1 cup of water. In the boiling water, add jasmine rice. Cover the lid of the stockpot and lower the gas burner's flame. Cook it for 15-20 minutes.
  • Step 2- While the rice is boiled, season the halibut with salt and black pepper. After that, place the halibut between two paper towels to reduce the moisture.
  • Step 3- Now, take another pan. Add 3-4 cups of water into it and boil. Put frozen peas into it and boil it for 4-5 minutes.
  • Step 4- When the green peas get boiled, strain the water and then put it into the blender jar. Add lime juice, salt, black pepper, and ¼ cup of water. Blend it for 1-2 minutes to form a creamy textured consistency.
  • Step 5- As the puree is done, it's time to cook halibut. Place frying on medium flame.
  • Step 6- Add olive oil to it. Now put the halibut fish into the frying pan. Cook for 2-3 minutes. Turn the fish, and cook it from the other side. Make sure it turns golden brown from both sides.
  • Step 7- Once it is done, place the fried fish into a paper towel to remove excess grease.
  • Step 8- Take a plate. Layer the bottom with pea puree. Now put halibut fish on top of the puree. After that, top it with sliced radish, microgreens, and new drill.
  • Step 9- Serve it with a bowl of rice on the side.

Nutrition Content

  • Protein- 43.3g
  • Fat- 16.9g
  • Carbohydrates- 60.7g
  • Calories- 554kcal

3. Sweet and Sour Salmon

Ingredients required

  • Atlantic Salmon- 5 oz
  • Extra virgin oil- ½ tablespoon
  • Mirin- ½ tablespoon
  • Honey- ½ tablespoon
  • Soy Sauce- 1 ½  tablespoon
  • Chilli Garlic Sauce- ½ tablespoon
  • Sweet and Sour- ½ tablespoon
  • Sesame Seed- ½ tablespoon
  • Sliced scallions- 1 stalk
  • Basmati rice- ¼ cup
  • Baby Bok Choy- 1 head

Method to prepare

  • Step 1- Bring 1 cup of water to a boil. Add rice to it, lower the flame and cover the lid of the pan. Cook for 20-30 minutes.
  • Step 2- While the rice is cooking, it’s time to prepare the salmon. Take a bowl and thoroughly combine mirin, soy sauce, honey, sweet and sour, and chili garlic.
  • Step 3- Now, preheat a pan on medium flame. Add extra olive oil to the pan. Place salmon skin-side down in the pan, brush sweet and sour mix to the salmon and cook for 3-4 minutes. 
  • Step 4- Add bok choy to the pan and cook for two more minutes. Drizzle soy sauce some more. Cook for approx 5 minutes flipping the other side every 30-45 seconds to prevent burning.
  • Step 5- Place the cooked rice into the bowl. Top it with bok choy and salmon.
  • Step 6- After that, brush sweet and sour sauce on the salmon, and at last, sprinkle sesame seeds and scallions.
  • Step 7- The food is ready to serve. Enjoy.

Nutrition Content

  • Protein- 36.5g
  • Fat- 19.8g
  • Carbohydrates- 50.8g
  • Calories- 553 kcal

4. Simple spicy shrimp and soba noodles stir fry recipe

Ingredients required

– For Sauce

  • Soy Sauce- 3 tablespoon
  • Honey- 1 tablespoon
  • White Vinegar- 1 tablespoon
  • Red Chilli Paste-1 tablespoon
  • Hot Chilli Sesame oil- 1  tablespoon

– For Stir Fry

  • Shrimp- 24 oz
  • Black Pepper- ½ tablespoon
  • Red Pepper Flake- ½ tablespoon
  • Garlic- 3 cloves
  • Zucchini- 1½  cups
  • Julienned carrots-  ½ cup
  • Soba Noodles- 2 serving
  • Sesame seeds- ½ tablespoon

Method to prepare

  • Step 1- Make a sauce by combining soy, honey, vinegar, red chili paste, and sesame oil. Stir and mix it thoroughly.
  • Step 2- Take a large bowl. Add Shrimp into it. Put ¾ of the prepared sauce and season with black pepper and red pepper chili paste. Mix it properly.
  • Step 3- Boil 4-6 cups of water in a medium pot.
  • Step 4- When the water starts boiling, add noodles to it. Cook for 4-6 minutes.
  • Step 5- Stir noodles every 2 minutes. Once it is cooked, rinse the noodles under cold water to prevent stickiness.
  • Step 6- While the noodles are being cooked, heat a large saute pan at medium flame. Add ¼ sauce to the pan with garlic, zucchini, and pepper.
  • Step 7- Fry it for 3-4 minutes. After that, add carrots and shrimp to the pan. Saute for a few minutes.
  • Step 8- Cover the lid and cook for 6-10 minutes.
  • Step 9- Add noodles to the saute pan once the shrimp is cooked. Season with black pepper, salt, and red pepper flakes.
  • Step 10- At last, sprinkle sesame seeds and serve.

Nutrition Content

  • Protein- 39.7g
  • Fat- 5.9g
  • Carbohydrates- 42g
  • Calories- 389kcal

5. White Chicken Chilli

Ingredients

  • Boneless Chicken Breast- 2.5lbs
  • Chopped Onion- 1 cup
  • Garlic Powder- 1 ½ teaspoon
  • Olive Oil- 2 teaspoons
  • Great Northern Beans- 15oz
  • Chicken Broth- 14.5 oz
  • Cream of Chicken- 10.5 oz
  • Chopped green chilies- 4 oz
  • Sea Salt- 1 teaspoon
  • Black Pepper- ½ teaspoon
  • Oregano- 1 teaspoon
  • Cumin- 1 teaspoon
  • Cayenne Pepper- ¼ teaspoon

For Toppings;

  • Sliced avocado
  • Cheese
  • Sweet Potato Crackers
  • Plain Greek Yoghurt

Method to prepare

  • Step 1- Put washed boneless chicken breast into a slow cooker.
  • Step 2- Add Chopped Onion, Garlic Powder, Olive Oil, Great Northern Beans, Chicken Broth, Cream of Chicken, Chopped green chilies, Sea Salt, Black Pepper, Oregano, Cumin, and Cayenne Pepper. Bring to a boil and cook for 4-5 hours on low heat.
  • Step 3- Add cheese to it and cook for 15 more minutes.
  • Step 4- Serve and enjoy.

Nutrition Content

  • Protein- 23.3g
  • Fat- 3.9g
  • Carbohydrates- 14.2g
  • Calories- 181kcal

6. Cold Sesame Noodles With Spiralized Vegetables

Ingredients required

  • Whole wheat spaghetti- 4 oz
  • Medium-sized Zucchini- 1
  • Carrots- 2
  • Chickpeas- 2 cups
  • Green onion to garnish
  • Sesame seeds to garnish

For Almond Butter Sauce

  • Almond butter- ¼ cup
  • Grated ginger- 1 teaspoon
  • Garlic- 1 clove
  • Soy sauce- 2 tablespoons
  • Rice vinegar- 3 tablespoons
  • Sesame oil- 1 tablespoon
  • Maple syrup/honey- 1 tablespoon
  • Lime juice- 1 teaspoon
  • Red pepper flakes- ½ teaspoon

Method to prepare

  • Step 1- Bring water to a boil. Add spaghetti and cook for 15-20 minutes. When cooked, rinse it with cold water.
  • Step 2- Prepare sauce by mixing Almond butter, Grated ginger, Garlic, Soy sauce, Rice vinegar, Sesame oil, Maple syrup/honey, Lime juice, and Red pepper flakes in a jar.
  • Step 3- Now divide the almond butter sauce into condiment containers and chickpeas, spiralized vegetables, and cooled pasta into meal prep containers. 
  • Step 4- Drizzle sauce over noodles and mix it properly.
  • Step 5- Serve and enjoy it cold.

Nutrition Content

  • Protein- 34.4g
  • Fat- 14g
  • Carbohydrates- 12g
  • Calories- 254kcal

7. Steak and Caramelized Onion Frittata

Ingredients required

  • Large eggs- 12
  • Ghee- 1 tablespoon
  • Leftover chopped steak- 6-8 oz
  • Mac’s Awesome Sauce- 2 tablespoon
  • Yellow Onion- 1 large
  • Salt- ½  tablespoon
  • Black Pepper- ¼  tablespoon
  • Minced Garlic- 2 large cloves
  • Microgreens  for garnish
  • Caramelized Onion for garnish

Method to prepare

  • Step 1-  Heat an iron skillet on a medium flame. Add Ghee to it.
  • Step 2- Preheat the oven to 350 degrees Fahrenheit.
  • Step 3- Add the garlic and sliced yellow onion to the pan and fry until the onions are caramelized. It will take around 6-7 minutes. 
  • Step 4- Put aside a couple of teaspoons of caramelized onion for garnishing.
  • Step 5- On the pan, add chopped steak and cook with onion for 3-4 minutes.
  • Step 6- Meanwhile, beat the eggs and put them in a bowl. Add Mac’s Awesome Sauce, salt, and black pepper. Mix it thoroughly.
  • Step 7- Now, Pour down the egg mixture on the iron skillet pan. Make sure that the mixture is spread evenly over the beef.
  • Step 8- Place the iron skillet in the oven and cook it for approx 25-30 minutes.
  • Step 9- Garnish it with caramelized onion, Mac’s Awesome Sauce, and microgreens.
  • Step 10- Serve and enjoy.

Nutrition Content

  • Protein- 10.5g
  • Fat- 11.4g
  • Carbohydrates- 2.7g
  • Calories- 158kcal

8. Zucchini and Ground Beef Orzo Casserole

Ingredients required

  • Extra Virgin Olive Oil- 1 tablespoon
  • Zucchini sliced into circles- 3 cups
  • Salt- ¼ tablespoon
  • Black pepper-  ¼ tablespoon
  • Ground beef- 16 oz
  • Diced Shallots- 2 tablespoon
  • Fresh Garlic- 2 cloves
  • Italian Seasoning- ¼  tablespoon
  • Diced tomatoes- 1 ¼ cups
  • Ricotta Cheese- ¾ cup
  • Freshly shredded Cheddar Cheese- ½ cup
  • Chickpea Rice- 1 cup
  • Red Pepper Flake- 1 tablespoon
  • Sliced Scallion- 1 tablespoon

Method to prepare

  • Step 1- Heat a frying pan on medium flame. Add oil to the pan.
  • Step 2- Add sliced zucchini to it and sprinkle salt and pepper. Cook zucchini for 6-7 minutes until it becomes soft and brown.
  • Step 3- Once the zucchini is adequately cooked, place it in a large bowl.
  • Step 4- Preheat the oven to 350 degrees Fahrenheit.
  • Step 5- Add the ground beef, shallots, and garlic on the same frying pan. Stir and cook it for 7-10 minutes. 
  • Step 6- When the beef is cooked, add it to the bowl of cooked zucchini.
  • Step 7- Now, add Diced tomatoes, Ricotta Cheese, Freshly shredded Cheddar Cheese, Chickpea Rice, and Red Pepper Flake to the bowl. Combine it thoroughly.
  • Step 8- Prepare a baking dish by placing parchment paper or tin foil. Put the cheesy beef and zucchini mixture into the casserole dish.
  • Step 9- Place the casserole dish in the oven and cook it for 30 minutes at 350 degrees Fahrenheit.
  • Step 10- When cooked thoroughly, remove from the oven and garnish with scallions.
  • Step 11- Slice into 4-6 serving and Enjoy the food.

Nutrition Content

  • Protein- 24.7g
  • Fat- 15.1g
  • Carbohydrates- 18g
  • Calories- 307kcal

9. Garlic Butter Steak Bites

Ingredients required

  • Sirloin Steak- 2 cups
  • Olive oil- 1 tablespoon
  • Fresh Garlic- 2 cloves
  • Ghee-  1 tablespoon
  • Salt to taste

Method to prepare

  • Step 1- Heat the skillet pan on medium flame. Add Olive oil to the heated pan.
  • Step 2- Place cubed steak pieces on the pan and cook for 3-5 minutes.
  • Step 3- Cook till it gets crispy and crunchy.
  • Step 4- Transfer it to a big bowl when it turns golden brown.
  • Step 5- In the empty skillet, add ghee and garlic. Cook for 30 seconds.
  • Step 6- Now, add the cubed and crispy steaks to that ghee mixture and toss.
  • Step 7- Once done, Serve it hot and enjoy.

Nutrition Content

  • Protein- 40.7g
  • Fat- 13.9g
  • Carbohydrates- 0.8g
  • Calories- 299kcal

10. Spring Roll Bowls

Ingredients required

  • Sliced Cucumber- 1 cup
  • Water- 1 cup
  • White vinegar- ½ cup
  • Salt- 1 tablespoon
  • Sugar-  1 tablespoon
  • Rice noodles- 7 oz
  • Carrot- 1 large
  • Green onion- ½ cup
  • Cilantro to garnish
  • Sesame seeds to garnish
  • Almond butter- ¼ tablespoon
  • Sriracha- 1 tablespoon
  • Soy sauce- 1 tablespoon
  • Sesame oil- 1 tablespoon

Method to prepare

  • Step 1- Prepare pickled cucumber by combining water, vinegar, and salt in a bowl. After that, add sliced cucumber and mix it properly. 
  • Step 2- Let it rest for 5-10 minutes.
  • Step 3- Bring water to a boil. Add rice noodles and boil them for 10-15 minutes.
  • Step 4- While noodles are getting cooked. Slice carrots and onions.
  • Step 5- Now prepare almond butter sauce by mixing Almond butter, Sriracha, Soy sauce, and Sesame oil.
  • Step 6- Take a bowl, and add rice noodles, pickled cucumbers, and vegetables. Top it with almond butter sauce, and sprinkle cilantro and sesame seeds.
  • Step 7- Serve the food and Enjoy.

Nutrition Content

  • Protein- 7g
  • Fat- 7g
  • Carbohydrates- 40g
  • Calories- 300kcal

11. Turkey Meatballs

Ingredients required

  • Ground Turkey- 2 Ibs
  • Tomato Sauce- 3 tablespoon
  • Chopped yellow onion- ⅓ cup
  • Onion powder- ½ tablespoon
  • Dried parsley- ½ tablespoon
  • Oregano- 1 tablespoon
  • Salt- 1 tablespoon
  • Black pepper- ¼  tablespoon
  • Olive oil- 1½ tablespoon
  • Egg- 1
  • Almond flour- ¾ cup
  • Finely chopped garlic- 2 cloves
  • Coconut aminos-  1 tablespoon

Method to prepare

  • Step 1- Preheat the oven to 375 degrees Fahrenheit. 
  • Step 2- Prepare a casserole sheet by placing tin foil.
  • Step 3- Take a large bowl. Add ground turkey, almond flour, salt, garlic, onion powder, oregano, pepper, and parsley, and combine.
  • Step 4- Take another small bowl and beat the egg. Add coconut aminos, onions, and tomato sauce to the ground turkey mixture.
  • Step 5- Using a spoon, scoop the meatballs from the meat mixture.
  • Step 6- Place those meatballs on the baking sheet.
  • Step 7- Brush the meatballs with olive oil.
  • Step 8- Put the baking sheet in the oven and bake it for 15-20 minutes.
  • Step 9- Serve it as an appetizer or enjoy it with green veggies.

Nutrition Content

  • Protein- 28.3g
  • Fat- 15.8g
  • Carbohydrates- 3.2g
  • Calories- 234kcal

12. Asian Ground Beef Lettuce wraps

Ingredients required

  • Ground beef- 1.5 pound
  • Lettuce leaves- 14
  • Sesame seed oil- 1 tablespoon
  • Minced garlic- 2 cloves
  • Coconut aminos- ¼ cup
  • Rice vinegar- 1 tablespoon
  • Finely chopped water chestnut- 8 oz
  • Red bell pepper- 1
  • Ground ginger- ¼ tablespoon
  • Crushed red peppers- ½ tablespoon
  • Cashew for garnish
  • Green onions for garnish

Method to prepare

  • Step 1- Wash and pat dry lettuce leaves.
  • Step 2- Heat a large skillet pan over medium heat. Add sesame seed oil to the heated pan. Put minced garlic and ground beef and cook for 7-10 minutes until beef becomes brown and crumbly.
  • Step 3- Once the beef is cooked, place it on a paper towel to remove excess oil. Then transfer it to a bowl.
  • Step 4- Add chopped red bell pepper and finely diced water chestnut to that hot skillet pan. Cook it for 3-4 minutes till the pepper becomes soft.
  • Step 5- Put the beef back in the pan and combine it with pepper and chestnuts.
  • Step 6- In the pan, add Rice vinegar, Coconut aminos, Ground ginger, and crushed red peppers. Mix and cook it for another 3-4 minutes.
  • Step 7- Place lettuce cups on the platter and add a spoonful of beef mixture into each butter lettuce cup.
  • Step 8- Before serving, garnish it with green onions and cashews.

Nutrition Content

  • Protein- 24.4g
  • Fat- 25g
  • Carbohydrates- 14.4g
  • Calories- 379kcal

13. Taco Pizza with Cauliflower

Ingredients required

  • Cauliflower Pizza Crust- 1
  • Cooked Taco meat- 1Ib
  • Pizza Sauce- ½ cup
  • Shredded Cheese-  1½ cup
  • Diced tomatoes- ⅓ cup
  • Shredded lettuce- ⅓ cup
  • Taco sauce- 3 tablespoon

Method to prepare

  • Step 1- Preheat the oven to 425 degrees Fahrenheit.
  • Step 2- Take a pizza pan and place cauliflower crust from the packet.
  • Step 3- Spread pizza sauce over the sauce evenly.
  • Step 4- Top pizza sauce with cooked taco beef followed by shredded cheese.
  • Step 5- Place it in the oven for 10-15 minutes at 425 degrees Fahrenheit.
  • Step 6- Remove the pizza pan from the oven. Add shredded lettuce, diced tomatoes, and taco sauce over the top of the pizza.
  • Step 7- Cut into 4-6 slices and enjoy.

Nutrition Content

  • Protein- 10.6g
  • Fat- 8.8g
  • Carbohydrates- 71g
  • Calories- 343kcal

14. Spicy Chickpea Quinoa Bowls

Ingredients required

  • Uncooked Quinoa- 1 cup
  • Vegetable broth- 2 cups
  • Olive oil- 1 tablespoon
  • Minced Garlic- 3 cloves
  • Chopped onion- 1
  • Chickpeas- 15 oz
  • Diced tomatoes- 15 oz
  • Tomato paste- 1 tablespoon
  • Cumin- 1 tablespoon
  • Red pepper flakes- ½  tablespoon
  • Black pepper- ¼ tablespoon
  • Salt- ½ tablespoon
  • Fresh cilantro for garnish

Method to prepare

  • Step 1- Rinse and soak quinoa for 10-15 minutes in warm water.
  • Step 2- Boil 2 cups of vegetable broth and add drained quinoa. Cook for 15-20 minutes.
  • Step 3- Heat a large skillet pan over medium-high heat. Add olive oil, garlic, and onion into the pan and saute for 2-3 minutes.
  • Step 4- Then, add Chickpeas, Diced tomatoes, Tomato paste, Cumin, Red pepper flakes, Black pepper, and Salt. Combine by stirring and cook for 10 minutes by covering it. Stir occasionally when required.
  • Step 5- Now, assemble a bowl, add ½ quinoa in each bowl, and top it with ½ cup of chickpea mixture. Sprinkle cilantro and enjoy.

Nutrition Content

  • Protein- 12.4g
  • Fat- 5.9g
  • Carbohydrates- 62.1g
  • Calories- 343kcal

Macro Meal Plan – Tips and Tricks

  • Plan your daily breakfast, lunch, and dinner meal.
  • Count your calories.
  • Avoid unhealthy and refined food.
  • Eat low-calorie dense food.
  • Follow the 40-30-30 rule: 40% carbohydrates, 30% protein, and 30% fat in your food.
  • Don’t starve yourself for a longer period. Eat on time.
  • Use tracking apps to count to calculate macros.
  • Rather than cooking the entire recipe at once, prepare your essential ingredients.
  • Do not forget to shop your ingredients according to your meal plans.

Conclusion

Macronutrients are the main components of food that help our body and brain grow effectively. Prepare macro-friendly meals without compromising the taste and nutrition. One can easily lose or gain weight by tracking their calorie intake. Try the above macronutrient meal and take one step to a healthy life.

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