Food Ideas and Recipes That are a Combination of Macronutrients

It's easier to start off with building meal plans using foods that are mostly just one macronutrient, from a meal planning simplicity standpoint. That said, many of our favorite foods are not single-macro foods, and including them in our meal plans doesn't have to be intimidating, nor do you have to give up your favorite flavors in order to reach your health goals.

As you start incorporating new food ideas into your meal plan, try adding these foods to your daily plan second (after your non-negotiables), and then fill in the nutrient gaps with more single-macro food choices.

Some foods that might appear on this list include things like pizza (nutrients are highly dependent on the toppings you choose), meatloaf, soups and stews, stir-fries, many baked goods, desserts, and fattier cuts of meat and seafood. I'm sharing several of my favorites here to get you started.

Most plant-based (vegan and vegetarian) also fall in this category, as plant-based proteins are usually a mixture of protein and carbs by their nature.

Recipe Links (Protein+Fat):

Instant Pot Maple-Smoked Brisket - choose the 'flat' cut brisket for a leaner option, but it still belongs here as a 'protein+fat' type of recipe. So delicious, it's worth visiting to grab this recipe even without a 'jump to recipe' button on the page (normally a deal breaker for me) https://barerootgirl.com/nourish/2015/9/18/maple-smoked-brisket-instant-pot-or-slow-cooker-recipe/

Omelet (basic technique and suggested ingredients)

Tuna salad, chicken salad, and egg salad (if you're watching carb intake, try eating as a topping for a green salad instead of salad dressing).

Recipe Links (Protein+Carbs)

Chickpea Salad (vegetarian) - swap the feta for extra avocado and the honey for maple syrup to make this a vegan dish, or swap the avocado and feta for more veggies to lower the fat content. A tasty side or a light entree. https://thecozycook.com/chickpea-salad/#wprm-recipe-container-51593

Vegan Sticky Sesame Chickpeas (Vegan) - delicious as a side or entrée. If you enjoy sesame chicken, try this lower-fat plant-based option on your next "meatless Monday" https://eatwithclarity.com/sticky-sesame-chickpeas/

Turkey Soup Provençal: Ground turkey is a great alternative to ground beef, and contrary to what you might think, is often less expensive (at least lately!) for the same leanness.

Curried Chicken with Mango Salad: A tender and juicy chicken thigh recipe packed with flavor, paired with a light and fruity salad accompaniment. Swap chicken thighs for breasts and low-fat to non-fat yogurt in the sauce to reduce the fat content to practically nothing, if you're watching fat intake. Bonus recipe on this page: mango chutney, which is used in the sauce to coat the chicken.

Instant Pot Chicken Cacciatore (can also be made in a slow cooker or on the stovetop)

Lentil Salad (German style)

Lentil Soup (German style)

Recipe Links (Carbs+Fats)

Vegan Spicy Thai Peanut Ramen: a favorite when we're feeling a little under the weather. Adjust the level of spice with crushed red pepper. https://www.rabbitandwolves.com/vegan-spicy-thai-peanut-ramen/

Pan-fried Plantains

Apple and Spice Muffins: a light version of a breakfast favorite

Pumpkin Cheesecake Bars

Pumpkin Cranberry Muffins

Molasses-Spice Cookies

Macaroni and Cheese (not from a kit, so you can control sodium)

Recipe Links (Protein+Carbs+Fat)

Quinoa stuffed Acorn Squash (Vegetarian, with Vegan substitutions in notes) - if you've never tried quinoa before, buy just enough to make your first recipe, and be sure to rinse thoroughly as it has a unique flavor that some people don't enjoy at first, which can be reduced by rinsing.

(Gluten Free) Quinoa Coconut Blueberry Pecan Pancakes (yes, that's a mouthful, and a delicious one at that).