Curated list
Best meal prep foods for macros
Foods that hold up well in meal prep, portion cleanly, and make per-serving macro calculation easier.
Why these
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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