If you only have a few minutes to cook, the best plan is one that uses quick-cooking proteins, pre-cut vegetables, and a few smart shortcuts.
Pick "Quick" in the quiz and every MacroPlate recipe stays under about 20 minutes, while still hitting your macros.
Your macros and Day 1 are free. No account needed.
A real plan made by MacroPlate for a 33-year-old woman, lightly active, maintaining her weight. Yours will be built from your own stats and preferences.
Using the Mifflin-St Jeor equation, your resting needs are about 1,330 kcal. With a light activity multiplier (about 1.375), your maintenance is roughly 1,830 kcal. Protein is set near 1.8 g/kg to support muscle and fullness, with moderate fat and the remaining calories from carbs for steady energy.
Layer the yogurt, oats, and berries in a jar. Top with the almonds and honey. Make it the night before so the oats soften.
Use pre-cooked or rotisserie chicken and microwave-ready rice to keep it quick. Layer everything in a container and finish with the salsa and a squeeze of lime.
Slice the apple and serve it with the peanut butter for dipping. Pack with a squeeze of lemon to prevent browning.
Spoon the cottage cheese into a container and top with the pineapple and cinnamon. No cooking required.
Heat the oil in a large pan and sauté the garlic and ginger for 30 seconds. Add the vegetables and cook for 3 to 4 minutes. Add the shrimp and soy sauce and cook for 3 minutes until pink, then serve over the rice.
Get your own targets, a full week of meals, and a combined shopping list.
Rotisserie chicken, microwave rice pouches, canned beans, frozen vegetables, and pre-washed greens save the most time.
Yes. Choose "Same meals every day" to cook one batch for the whole week.