Hit your protein with real meals with one click!
Macro Friendly Meals — free, no login, no ads.
Updated Oct 23, 2026
Maintenance ~2,096 kcal/day
Daily targetsLearn what this means
More (carbs & fat)
- Protein
- Carbs
- Fat
- Flexible
1,599 kcal from your minimums · 0 kcal flexible
Flexible calories get filled by your meals.
Effort
How much time and flavor you want in each meal.
Fast
Let me eat it now!
Flavorful
I do want some flavor!
Feast
I'm in no rush and want to enjoy eating the food!
Splits the weight between cost and protein efficiency.
What Macro Friendly Meals does
Macro Friendly Meals is a free meal planner and recipe site: set calorie and protein targets and get real meals that fit—no login and no ads.
Example day at 2,000 kcal and at least 150 g protein:
- Banana-maple protein waffles — 713 kcal · P 83 g
- Egg white breakfast tacos — 635 kcal · P 60 g
- Lightened General Tso tofu — 651 kcal · P 51 g
Day total — 1,999 kcal
Closest recipes
Garlic-lemon chicken with broth rice
Flavorful · Flavorful
527 kcal50 P
Garlic chicken pasta
Fast · Fast
526 kcal50 P
Baked chicken, rice, and broccoli
Fast · Fast
526 kcal51 P
Tomato-herb lemon chicken pasta salad
Flavorful · Flavorful
549 kcal56 P
Lemon chicken pasta salad
Fast · Fast
508 kcal52 P
Beef and broccoli stir-fry
Flavorful · Flavorful
521 kcal41 P
How it works
- Pick a goal and optional weight and activity.
- Confirm kcal and protein (open More for carbs and fat).
- Choose a mode and filters, then Plan my day.
Built by James Chen because the good info was stuck behind paywalls and ads. Why I built this