Best meal prep foods for macros
Foods that hold up well in meal prep, portion cleanly, and make per-serving macro calculation easier.
The best meal prep foods are repeatable and measurable. These staples make batch macros easier to calculate and faster to log all week.
16 top picks
- 🍗
1. Chicken breast
287 kcal · 53.9g P · 1 medium breast
- 🦃
2. Turkey breast
153 kcal · 33.9g P · 4 oz
- 🐟
3. Salmon
235 kcal · 24.9g P · 4 oz fillet
- 🥚
4. Eggs (large)
78 kcal · 6.5g P · 1 large egg
- 🥢
5. Tofu (firm)
360 kcal · 42.5g P · 1 block (1 cup)
- 🥢
6. Tempeh
217 kcal · 22.6g P · 4 oz
- 🫘
7. Lentils (cooked)
230 kcal · 17.8g P · 1 cup cooked
- 🫘
8. Black beans (cooked)
227 kcal · 15.3g P · 1 cup cooked
- 🍚
9. Brown rice (cooked)
240 kcal · 5.3g P · 1 cup cooked
- 🌾
10. Quinoa (cooked)
222 kcal · 8.1g P · 1 cup cooked
- 🍠
11. Sweet potato
112 kcal · 2.1g P · 1 medium baked
- 🥦
12. Broccoli
32 kcal · 2.2g P · 1 cup chopped
- 🥦
13. Cauliflower
27 kcal · 2g P · 1 cup chopped
- 🫑
14. Bell pepper
37 kcal · 1.2g P · 1 medium
- 🥣
15. Greek yogurt (plain, nonfat)
145 kcal · 24.5g P · 1 cup
- 🥣
16. Cottage cheese (low-fat)
183 kcal · 24.9g P · 1 cup
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