101 Fitness Tips That Rock

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Here are some creative and great tasting meals dominant in the protein macro. They’re great for flexible dieters that are also engaged in strength training like Crossfit or traditional weight training.

Cauliflower Hash Brown Egg Cups

This recipe is a great way to start your day and the protein and fat will keep you feeling full longer than a carb dominant breakfast.

These can be made a head of time and frozen for use during your busy work week.

Here’s the detailed recipe.

Calories and Macros (per egg cup)

Calories: 88

Protein: 8 g
Carbs: 2.2 g
Fat: 5.4 g
Fiber: 1.2 g

Healthy Baked Cheddar Ranch Chicken

This flavorful way to prepare chicken breast can be made a head of time and frozen for use through out the week. It can be served with broccoli and snow peas for a complete meal or use as a protein topping for a big salad.

Get the recipe here.

Calories and Macros (per 4 oz chicken breast prepared)

Calories: 276

Protein: 13 g
Carbs: 7 g
Fat: 30 g
Fiber: 0 g

One Pan Pesto Chicken and Veggies

This is a delicious protein packed recipe for those who hate doing dishes. ONE PAN, DONE! it’s also a great way to get those micronutrients in with all the colorful vegetables and herbs.

Note: As is, this dish has higher fat. Make these modifications to get the fat down to ratios that will better fit most people’s macros.

– Use a nonstick skillet.
– Reduce the olive oil from 2 Tablespoons to 2 teaspoons.
– Use chicken breast instead of chicken thighs.

Here’s the easy recipe.

Calories and Macros (per 1/2 of meal as prepared with the above modified ingedients)

Calories: 434

Protein: 54.5 g
Carbs: 18.5 g
Fat: 20 g
Fiber: 8 g

Turkey Burgers with Warm Relish

This recipe is a savory and delicious way to use lean ground turkey.

You can control how many carbs you need by using a lettuce leaf as a wrap or using a whole grain bun.

The macros below reflect the lettuce leaf option.

Find the recipe here.

Calories and Macros (per burger)

Calories: 258

Protein: 23 g
Carbs: 10 g
Fat: 13 g
Fiber: 3 g

Steak Fajita Roll-Ups

Do you love steak fajitas but lack the carb allotment for the 3 or 4 tortillas that usual?

Problem solved! This is a delicious lower carb alternative to traditional steak fajitas.

Get the recipe here.

Calories and Macros (per 4 rollups)

Calories: 339

Protein: 32 g
Carbs: 8 g
Fat: 19 g
Fiber: 1 g

Light and Easy Chicken Salad

This is a tasty chicken salad recipe that can be used for lunches throughout the week.

The recipe makes 6 cups, so it’s plenty for the whole family. You also have the option to eat it on bread or on a bed of greens.

Find the recipe here.

Calories and Macros (per 1/2 cup serving)

Calories: 191

Protein: 18 g
Carbs: 13 g
Fat: 8 g
Fiber: 2 g

Chipolte Chicken Bowl

This high protein lunch can be put together in seconds if the shredded chicken is prepared in a slow cooker a head of time.

Perfect for those that love southwest flavors.

Get the complete recipe here.

Calories and Macros (per serving)

Calories: 246

Protein: 28 g
Carbs: 29 g
Fat: 5 g
Fiber: 5 g

Note: Once the fiber is accounted for this recipe is protein dominant.

Zucchini Tuna Cakes

Do you have a lot of zucchini in your home garden and don’t know what to do with it all?

Here’s an easy recipe to use the zucchini and get your protein in too.

The recipe

Calories and Macros (per 2 cakes)

Calories: 280

Protein: 34 g
Carbs: 14 g
Fat: 11 g

Chicken Parmesan Zucchini Boats

Here’s a great way to enjoy all the flavors of chicken parmesan without all the fat and carbs traditional chicken parm has.

Plus these can easily be stored in the fridge for quick meals on the go throughout the week.

Get the recipe here.

Calories and Macros (per serving)

Calories: 332

Protein: 38 g
Carbs: 13 g
Fat: 18 g
Fiber: 2 g

Roasted Garlic & Herb Chicken and Veggies

This is a flavorful way to eat a lot of vegetables while also getting in lean protein.

If you need more carbs than this meal delivers serve with rice or add partially cooked sweet potatoes to the roasting mix.

The recipe.

Calories and Macros (per serving)

Calories: 253

Protein: 28 g
Carbs: 8 g
Fat: 12 g

Protein Packed Breakfast Burritos

These macro friendly breakfast burritos can be made on the weekend when you have more time and then frozen for convenient breakfasts when you need it during your busy work week.

Get the recipe here.

Calories and Macros (per serving)

Calories: 352

Protein: 25 g
Carbs: 22 g
Fat: 20 g
Fiber: 8 g

One Pan Lemon Basil Chicken with Spinach

One pan recipes are the best and save so much time cleaning up.

Here’s a delicious protein packed chicken dish to try. It’s served with rice.

The complete recipe.

Calories and Macros (1/4 of recipe with 1/2 cup rice)

Calories: 349

Protein: 40 g
Carbs: 29 g
Fat: 8 g
Fiber: 4 g

Turkey Taco Wraps

Here’s a filling Mexican recipe but without all the flour and carbs.

If you need more carbs to hit your daily allowance, use tortillas instead of the lettuce.

See the recipe here.

Calories and Macros (1 wrap)

Calories: 385

Protein: 33 g
Carbs: 23 g
Fat: 17 g
Fiber: 6 g

One Skillet Balsamic Chicken and Vegetables

Here’s another one pan recipe that is a lightly sweet and savory way to cook chicken.

If you need more carbs, you can eat it over rice or quinoa.

Here’s the complete recipe

Calories and Macros (1/4 of recipe)

Calories: 458

Protein: 57 g
Carbs: 31 g
Fat: 10 g
Fiber: 3 g

Mustard Pork Tenderloin with Grilled Vegetables in Foil

Here’s a quick and delicious lean pork recipe that is a breeze to prepare and an even bigger breeze to clean up after.

Get the recipe here.

Calories and Macros (1/4 of recipe)

Calories: 366

Protein: 33 g
Carbs: 16 g
Fat: 20 g
Fiber: 3 g