Top 10 Macro-Friendly Meals for Busy People
You’re training hard.
But if your meals are random?
→ Your results will be random too.
Smart nutrition doesn’t have to take hours.
Here are 10 fast, macro-friendly meals that fuel muscle, support fat loss, and keep you energized — even on your busiest days.
🍗 1️⃣ High-Protein Chicken Rice Bowls
✔ Quick meal prep
✔ Balanced carbs + protein
Add veggies + a low-cal sauce → ✅ perfection
Macros (approx.)
420 kcal | 40g protein | 50g carbs | 8g fat
🥑 2️⃣ Turkey Lettuce Wrap Tacos
Swap tortillas for lettuce for a lower-cal option.
Crunchy, fresh, satisfying.
300 kcal | 30g P | 20g C | 12g F
🥚 3️⃣ Egg & Avocado High-Protein Toast
Great for breakfast or post-workout.
350 kcal | 24g P | 30g C | 14g F
🥗 4️⃣ Tuna Greek Yogurt Salad Bowl
Swap mayo for Greek yogurt = extra protein, fewer calories.
310 kcal | 35g P | 12g C | 10g F
🍔 5️⃣ Lean Beef Burger + Side Salad
Flavor without the bulk of calories.
450 kcal | 38g P | 25g C | 20g F
🍣 6️⃣ Salmon + Steamed Veg + Rice
Healthy fats + high protein + high performance.
500 kcal | 42g P | 40g C | 18g F
🧀 7️⃣ Cottage Cheese Snack Plate
Easy no-cook protein fix. Add fruit + nuts.
280 kcal | 28g P | 20g C | 9g F
🌯 8️⃣ Chicken or Tofu Wrap (Whole Grain)
Meals on the go = excuses eliminated.
430 kcal | 35g P | 45g C | 10g F
🍚 9️⃣ Shrimp Stir-Fry w/ Low-Cal Sauce
Fast cooking + high protein per calorie.
390 kcal | 36g P | 40g C | 8g F
🍓 1️⃣0️⃣ Protein Yogurt Parfait
Sweet cravings? Satisfied.
Muscles? Fed.
300 kcal | 30g P | 35g C | 8g F
🧠 Pro Nutrition Tips for Better Results
✔ Protein at every meal (25g+)
✔ Bulk prep 2–3 meals at a time
✔ Keep meals simple and repeatable
✔ Track macros until habits stick
✔ Highly processed snacks? Limit them 👋
The simpler your routine, the more consistent you become.
And consistency is undefeated.
🚀 Korevo Fuel Plan
If you want faster progress:
✅ 0.8–1g protein per lb bodyweight
✅ Hydrate like it’s part of the workout
✅ Avoid long periods without eating
✅ Build meals around whole foods
✅ Pair nutrition with strength training
Korevo Coaches help members dial in both workouts + macros for maximum results 💪