Quick and Easy Macro Friendly Recipes Using What You Have On Hand!

Cooking is fun – as long as you have the time and energy to do it! But we’ve all been overwhelmed by the process.

Who isn’t too busy to cook these days? Once 5 o’ clock rolls around our brains always start to think…….

“what should I cook for dinner?”

“What ingredients do I need?”

“Do I have the ingredients on hand?”

“Will this recipe be diet or macro friendly (as we like to say 😉 )?”

Your recipes and approach to cooking meals needs to be sustainable for you and your lifestyle so that you stay consistent daily.

Lucky for you, there are some meals out there that require the most basic of “on hand” ingredients!

What makes a recipe ideal for the Flexible Dieting approach is its ability to be easily adjusted to fit your daily macros. And you can even click the link to learn to enter recipes into My Fitness Pal to be used again and again!

Keep reading on to find out more about some easy-peasy recipes that you can prepare with ingredients you already have on hand around the house.

On top of that, recipes like that are not only good when it comes to controlling your weight but they will also give you plenty of energy to push yourself even on the busiest of days!

That’s too good to be true – let’s take a look at the ingredients!

Nothing is too good to be true when it comes to the if it fits your macros dieting approach – even pizza is on the menu!

However, in order to help you out, we’ve created a list of what we consider to be some basic ingredients. Even if you don’t have them on hand around the house now, you could easily find whatever you’re looking for in every grocery store.

Oh, and before we get started – it might be a good idea to stock on foods that come with a larger volume, so you can feel full for longer. Here’s an article that might help you out get an idea of what that is all about – click here and say goodbye to between-meal cravings.

So, as we said, make room in your fridge for goodies like this:

  • Fruits & vegetables – both fresh and frozen options work wonders though frozen ones will probably last you longer.
  • Chicken breasts – fresh or frozen options work. Chicken cooks up pretty quickly and gives you plenty of protein whenever you’re lacking.
  • Frozen ground meat – opt for low-fat varieties such as ground turkey or ground chicken. Of course, fresh meat always is always a good idea as well!
  • Milk & dairy products – if you keep non-fat, low-fat and whole fat varieties, there’ll be more room for playing around with your macros!
  • Eggs – and especially egg whites, are definitely going to become your new best friend when it comes to quick & easy recipes.
  • Rice, pasta & potatoes – easy for storing and even easier when it comes to meal prep though you may want to pay attention to the number of carbs in each. You can also get your rice and pasta in a wholegrain option, it might save you a few extra calories.
  • Bread or tortillas – so your carbs stay on track but again, make sure you keep track of carbs closely.
  • Canned vegetables – think tomatoes, beans, and what not.
  • Broth or bouillon to make delicious stews and soups on the go.
  • Yogurt – get plain low-fat yogurt for guilt-free smoothies and shakes but dips as well
  • Protein powder – to help with protein goals (especially on the go) and to support lean muscle growth and maintenance.


You could easily combine all of those ingredients into simple but yet macro-effective meals – warm and delicious soups and stews, meat and vegetable stir-fries – don’t over-do it with the cheese on those! – omelets, casseroles and even combine those ingredients into your favorite refreshing drinks, such as smoothies and shakes in less than 15-30 minutes!

Just remember to buy in bulk so you always have the basics on hand.

We understand beginning your macro friendly quest sounds scary and confusing – to say the least! – but that’s why we’ve made our Macro calculator to help you stay on the right track to reaching your goals.

Flexible Dieting Coaching

Let’s get to cookin’ now!

As we promised, here are some simple recipes to get you started using what you have on hand and giving you some ideas on days when you feel stuck. You can cook these even with the most basic of kitchen experience – and with a very little fuss!


Cauliflower Bacon Casserole

The good thing about a casserole is that you can pretty much do it with whatever you have on hand – and bacon is never a bad idea. However, the best part about a casserole is that no matter how you cook it, it’s always super delicious!

Total meal prep time: 30-40 minutes

Nutritional values (per serving):

Calories: 155

Protein: 7 grams

Carbs: 5 grams

Fats: 11 grams

Ingredients (for 4 servings):

  • 1 large cauliflower head
  • ½ cup of low-fat yogurt
  • ½ cup of sharp cheddar cheese
  • 2 bacon strips, crumbled
  • 1 small onion
  • 2-3 garlic cloves
  • A pinch of paprika
  • Salt and pepper to taste


  1. Wash and prepare all of the vegetables – cut the cauliflower into florets, slice the onion and dice the garlic.
  2. Get a large pot and steam the cauliflower for about 15-20 minutes, depending on how fast it gets tender. Meanwhile, put the bacon in the oven and let it brown until it becomes crispy and you can crumble it.
  3. Move the cooked cauliflower in a food processor and add the yogurt to it. Process until you get a thick paste.
  4. In a pan, sauté the onions and the garlic until they brown.
  5. Get a baking dish and start “assembling” your casserole – you can either do layers with the cauliflower paste and the bacon and onions or just add them to the top. Top everything off with cheese.
  6. Broil until the cheese melts – serve and eat it while still warm!


Chicken Noodle Soup

We believe it’s hardly possible to go wrong with chicken soup – it’ll keep you full for hours and you don’t even need to cook it, it kind of cooks itself! But the macro friendly chicken soup may even deserve a place on the throne!

Total meal prep time: 8 hours in a slow cooker

Nutritional values (per serving):

Calories: 187

Protein: 31 grams

Carbs: 10 grams

Fats: 3 grams

Ingredients (for a whole batch!):

  • 2 pounds of chicken breast
  • 2 cups of egg noodles
  • 6 cups of chicken broth (adjust to taste)
  • 2 carrots
  • 2 stalks of celery
  • 1 onion
  • Water (a cup or more, adjust to taste)
  • Salt and pepper to taste


  1. Wash and prep your veggies – peel off the bad parts, keep and dice the good parts! Add them to the slow cooker.
  2. Cut the chicken breasts into pieces and add those as well. Season with salt and pepper – but feel free to add any other spices you may like!
  3. Let it cook on low for 8 hours. Right before it’s ready – 7.5 hours or so – add the egg noodles let them cook as well.
  4. Eat while still hot but you could also easily store this and reheat later on – enjoy!


Hash Brown Runny Egg Cups

Did you say goodbye to hash browns when starting to eat right? Well, get ready to welcome them to your meal plan again – the might cauliflower saves the day, once again!

Total meal prep time: 40 minutes

Nutritional values (per cup):

Calories: 88

Protein: 8 grams

Carbs: 2.2 grams

Fats: 5.4 grams

Ingredients (for 12 egg cups):

  • 1 large cauliflower head
  • 12 eggs – get them small + 1 large egg
  • ½ cup of cheddar cheese
  • ¼ cup of Parmesan cheese
  • ½ tsp. of garlic powder
  • Salt and pepper to taste


  1. Set your oven to preheat to 350F and move on to the rest. Clean and cut the cauliflower into florets and pulse them in a food processor. Be careful not to process it too much – you want to get some cauliflower rice out of it!
  2. Get 3 cups out of your cauliflower rice and steam it in the microwave for about 6-8 minutes until it becomes soft.
  3. Crucial step – you’ve got to drain your cauliflower rice before moving on. You can use paper towels or cloths for this step – just add the cauliflower inside and squeeze over the excess water.
  4. After squeezing the water of the cauliflower rice, put it in a bowl and add the large egg, the cheese, and season some salt and pepper – stir everything so all of the ingredients come together. That’s going to be your hash brown!
  5. Get a muffin tin and grease it. Then, divide the mixture into each hole, shaping it so it forms a cup – you’ll be adding the eggs later.
  6. Bake for about 12-15 minutes, until the edges have browned. Carefully take them out and break an egg into each cup. Return to the oven and bake for another 10-15 minutes, depending on how you like your eggs to be done.
  7. Once they’re ready, get them out of the oven and set them aside to cool down for 5-7 minutes – they might fall apart if you try to move them while still hot! Serve and eat while still fresh.


Slow Cooker Pulled Chicken

Did you know chicken doesn’t have to taste plain in order to be healthy? Actually, adding a few extra veggies and letting all of those come together nicely in a slow cooker is one way to win the macro friendly game.

Total meal prep time: 4 hours in a slow cooker

Nutritional values (per serving):

Calories: 165

Protein: 30 grams

Carbs: 5 grams

Fats: 3 grams

Ingredients (for 6 servings):

  • 3 pieces of chicken breast
  • 1/3 of a cup salsa (or more, depending on taste)
  • 1 medium onion
  • 1 cup of cilantro
  • 1 bell pepper
  • 2 tbsp. of chopped chili peppers
  • Salt and pepper to taste
  • Optionally: rice or even more veggies as a side dish!


  1. Prepare all of the ingredients – cut the chicken breasts, chop the onion and the cilantro and add everything to the slow cooker. Season with salt and pepper.
  2. Set it on medium and let it cook for at least 4 hours. You can set out to cook longer if you want, though lower the heat.
  3. At about 3.5 hours, stir the ingredients and cover it again. The meal is ready when the chicken is easily falling apart.
  4. Serve while still warm or store and reheat afterward. If you’re adding rice or veggies as a side dish, make sure to include those nutrients as well in your macro calculations.


Protein Smoothie Ideas

Whenever you’re running out of time or simply don’t even have the time to make yourself a meal, a smoothie may come and save your day! Because you’re more or less aware of how to make a smoothie, here are some ideas you might like to try out.

Meal prep time on these is less than 5 minutes! And you simply add all of the ingredients in a blender and enjoy!

Banana Bread Protein Shake

For the days when you’d love some flavor!

Nutritional value per serving:

Calories: 282

Protein: 25 grams

Carbs: 34 grams

Fat: 6 grams

Ingredients to blend together:

  • 1 frozen banana
  • 2 tbsp. plain Greek yogurt
  • ½ cup cashew milk
  • 1 scoop of protein powder
  • 1 tsp. almond butter
  • 1 tsp. raw honey
  • ½ tsp. cinnamon
  • A pinch of nutmeg


Post Workout Recovery Shake

To give yourself a bit of a treat after you’ve hit the gym!

Nutritional value per serving:

Calories: 303

Protein: 30 grams

Carbs: 42 grams

Fat: 2 grams

Ingredients to blend together:

  • 1 cup of water (optionally, use low-fat milk but add the calories)
  • 1 cup frozen blueberries
  • 1 tbsp. maca powder
  • 1 scoop protein powder


Those recipes look yummy – should I know something else?

They’re not only yummy but will provide your body with plenty of nutrients to make sure you’re making the most out of each day.

Don’t be scared of experimenting yourself a bit with what you have on hand – all of the ingredients we’ve listed are pretty basic but when combined together, they make for the most delicious of meals!

Do you have any favorites when it comes to basic, everyday meals that keep you full for hours? If that’s the case, leave us a comment and let us know – sharing is caring and you may as well help someone else looking for inspiration!

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Macro Diet Coaching


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