6 Quick & Easy Macro Friendly Lunches

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In this article, we’re bringing you six quick and easy macro friendly lunch recipes to help you maintain a balanced diet without sacrificing taste or convenience. These meals are perfect for anyone who wants to eat healthy and delicious food whilst hitting their fat, carb and protein targets.

So, whether you’re a busy professional or a student, get ready to take your lunch game to the next level with these mouthwatering options.

1. Protein Packed Tuna Melt Sandwich

Introducing our delicious and healthy Protein Packed Tuna Melt Sandwich – a satisfying and easy-to-make lunch option that’s perfect for those who are watching their macros. 

This sandwich is loaded with high-quality protein from canned tuna, mixed with a creamy Greek yogurt, finely minced red onion, and finely chopped celery for a delicious filling. 

Add some sharp cheddar cheese on top and season with salt and pepper to taste and you’ve got the perfect macro-friendly lunch. 

Tuna Melt Sandwich Macros

Calories: 347, Fat: 11g, Carbs: 30g, Protein: 32g


112g canned tuna (in water,

15g red onion, finely minced

30g nonfat plain Greek yogurt

15g celery, finely chopped

Salt & pepper to taste

2 slices of white bread (70cal
per slice)

1 slice Extra Sharp Cheddar


In a bowl mix tuna, red onion,
greek yogurt and celery.
Season with salt and pepper.

Top 1 slice of toasted bread
with cheese and microwave
for 5-10 seconds until lightly

Spread tuna mixture on other
slice of bread and top with
slices with melted cheese.
You can also add other fillings
such as lettuce and tomato

2. Better Than Takeout Tuna Poke Bowl

For a protein-packed lunch time energy boost, try our Better Than Takeout Tuna Poke Bowl. A healthy and flavorful lunch option featuring sushi-grade raw tuna marinated in sesame oil and liquid aminos or light soy sauce. 

Served over cooked white rice and topped with diced cucumber, sliced or diced avocado, and edamame, this protein-packed dish is finished with a tangy and spicy sauce made with Greek yogurt, sriracha, and garlic powder. 

With a perfect balance of healthy fats, complex carbs, and high-quality protein, this tuna poke bowl is a satisfying and macro-friendly lunch that’s sure to leave you feeling energized for the rest of your day.

Tuna Poke Bowl Macros

Calories, 485, Fat 17g, Carbs 43g, Protein 40g


75g sushi-grade raw tuna

3 mL Sesame Oil

20 mL Liquid aminos or light
soy sauce

3g Ginger paste (optional)
100g cooked white rice

50g Cucumber, diced

50g Avocado, sliced or diced

50g Edamame, thawed and

20g Greek yogurt

10g Sriracha

Garlic powder


Cut tuna into cubes and
lightly toss in sesame oil,
liquid aminos, and ginger

In a bowl place cooked white
rice and top with tuna,
cucumber, avocado, and

In a separate bowl mix greek
yogurt, 10g siracha, garlic
powder, and salt and pepper.
This is your spicy mayo.
Drizzle over poke bowl and

Spicy mayo can be made ahead
of time and is a great dressing for
salads and sides.

3. Hit the Spot Mini Pepperoni Pizza

Looking for a macro-friendly lunch option that hits the spot? Try our mini pepperoni pizzas, featuring a crispy English muffin base topped with pizza sauce, part-skim mozzarella cheese, dried oregano, and turkey pepperoni.

At just 100 calories per muffin, these pizzas are loaded with protein and healthy fats, making them a great option for those looking to stay on track with their macros.

Mini Pepperoni Pizza Macros

Per pizza: Calories 107, Fat 3g, Carbs 13g, Protein 7g


2 “100-calorie” English muffins

60g pizza sauce

40g part-skim shredded

Dried oregano (a must for
pizza flavor)

6 slices Turkey pepperoni


Cut English Muffins in half so
you have 4 pizza bases.

Add toppings in order – pizza
sauce, cheese, dried oregano,
turkey pepperoni.

Bake for 5-8 minutes or until
lightly golden at 375.

You can experiment with
different toppings and different
cheeses to create your own
unique mini pizzas.

4. Super Simple Rotisserie Chicken Salad

Looking for a super simple and macro-friendly lunch option? Our Rotisserie Chicken Salad is packed with protein and bursting with fresh flavors.

Featuring salad greens, strawberries, blueberries, goat cheese, and chopped chicken, this lunch offers the perfect balance of protein, healthy fats, and complex carbs to keep you feeling satisfied and energized for the rest of your day.

Chicken Salad Macros

Calories 470, Fat 22g, Carbs 47g, Protein 21g


60g salad greens

5g balsamic vinegar

60g strawberries

30g blueberries

35g goat cheese

125g chopped rotisserie
chicken (or cooked chicken

30g plain nonfat Greek yogurt

15g red onion

15g balsamic glaze


In a large bowl toss salad
greens in balsamic vinegar.

Add strawberries, blueberries,
and goat cheese and lightly
toss again.

In a separate bowl add greek
yogurt and red onion to the
chicken and mix well.

Top salad with chicken mix
and finish with a drizzle of
balsamic vinegar.

This will keep for up to 48 hours
in a refrigerator. For a lower
calorie option switch rotisserie
chicken for plain skinless
chicken breast.

5. Low Carb Tzatziki Chicken Bowl

Our Low-Carb Tzatziki Chicken bowl features warm, pulled rotisserie chicken, paired with juicy cherry tomatoes and crisp cucumber slices for the perfect macro-friendly lunch.

We’ve added some reduced-fat feta cheese for a tangy kick, along with a generous dollop of tzatziki sauce. To finish it off, we’ve sprinkled some dried dill, salt, and pepper for a burst of flavor.

With its low carb count and high protein content, this bowl makes the perfect macro friendly lunch to keep you feeling full and satisfied all afternoon.

Tzatziki Chicken Bowl Macros

Calories 387, Fat 19g, Carbs 16g, Protein 38g


100g rotisserie chicken, pulled
apart while warm

35g reduced-fat feta cheese

100g cherry tomatoes, cut in
half lengthwise

150g cucumber, sliced and cut
into half-circles

50g tzatziki

Dried dill (liberally)

Salt and pepper


In a large bowl toss
cucumber and tomato with

Add cold chicken and feta
cheese and mix well.

Add a liberal helping of dried
dill and mix.

Add salt and pepper to taste.

This can be eaten alone or served
in pita bread, wrap, or a side of

This mixture will keep for up to 3
days in the refrigerator.

6. Tasty Tuna Grain Bowl

Try our Tuna Grain Bowl for a macro friendly lunch option that’s easy to make and packed with protein!

This dish features two cans of tuna in oil mixed with pre-cooked rice, sliced red bell pepper, chickpeas, black olives, and capers. We’ve added a zesty twist with some lemon juice and caper brine for a burst of flavor.

This bowl provides a healthy balance of complex carbs and protein, helping you stay full and satisfied throughout the day. Plus, it’s a breeze to prepare using pre-cooked rice.

Tuna Grain Bowl Macros

Calories 392, Fat 12g, Carbs 48g, Protein 23g


2 cans canned tuna in oil,
drained (approx. 239g) –
reserve the oil liquid

90-second pre-cooked rice
(approx. 450g)

500g red bell pepper

1 can chickpeas, drained
(approx 250g)

40g sliced black olives

2 tbsp drained capers

1 tbsp caper brine

½ lemon, juiced


In a large bowl add tuna,
cooked rice, and red pepper
and mix well.

Add chickpeas, black olives,
and drained capers and mix

Add caper brine, lemon juice,
and approximately half a
tablespoon of oil for tuna and
toss well.

This is a great make-ahead
recipe and will keep for up to 3
days in the refrigerator. Our
macros are based on a 300g

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