# Macro friendly meals: hit your protein with real meals, free

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:

Full day: https://macrofriendlymeals.com/plan?kcal=2000&p=150&c=90&f=40&meals=3&mode=balanced&level=feast&seed=0

- 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 totals: 1,999 kcal · P 194 g · C 203 g · F 51 g

## Explore

- [Food Finder](https://macrofriendlymeals.com/food-finder)
- [Cheap protein sources](https://macrofriendlymeals.com/cheap-protein-sources)
- [High-protein breakfasts under 400 calories](https://macrofriendlymeals.com/high-protein-breakfast-under-400-calories)
- [Learn](https://macrofriendlymeals.com/learn)

Canonical: https://macrofriendlymeals.com/

Data 2026-10-23.1.