5 Easy, Family-Approved Dinners That Keep You on Track With Your Macros

Laurie Lomenda
Nov 10
4 min read

Healthy, Simple, and Family-Approved

Eating healthy doesn’t have to mean cooking separate meals for yourself and your family. I know what it’s like to want to hit your goals while also feeding hungry kids (and a husband who swears he’s “not eating diet food”).

The truth is — macro-friendly meals can be satisfying, delicious, and simple enough for busy weeknights. These five dinners are balanced with protein, carbs, and healthy fats to keep your energy steady, your hormones happy, and your goals moving forward… without anyone complaining at the dinner table.

🛒 Grocery List for 5 Healthy, Macro-Friendly Dinners

Protein

Extra-lean ground turkey (2 lbs total)
Chicken breast (2 lbs total)
Salmon fillets (4)

Vegetables & Produce

Broccoli florets (4 cups total)
Asparagus (1 cup)
Bell peppers (2–3)
Onion (1)
Garlic (4 cloves)
Fresh ginger (½ tsp)
Cucumber (1)
Tomatoes (2 medium)
Spinach or zucchini (optional, 1 cup)
Lemon (2)
Orange (for juice, ½ cup)

Carbs & Grains

Rice (1 cup cooked)
Black beans (1 can)
Corn (1 cup)
Whole wheat pita or wraps (4)
High-protein pasta (8 oz)

Dairy & Cheese

Shredded mozzarella (½ cup)
Feta cheese (¼ cup)
Cottage cheese (optional, ½ cup)
Tzatziki sauce (¼ cup)

Pantry & Condiments

Olive oil (2–3 tbsp)
Low-sodium soy sauce (2 tbsp)
Rice vinegar (1 tbsp)
Low-sugar marinara sauce (1 jar)
Honey or maple syrup (1 tbsp)
Cornstarch (1 tbsp)
Taco seasoning (1–2 tbsp)
Salt & pepper
Italian seasoning

🌮 1. Turkey Taco Bowls

Ingredients:

1 lb extra-lean ground turkey
1 cup cooked rice
1 can black beans (rinsed)
Diced peppers, onions, and corn
Taco seasoning (homemade or low-sodium)
Optional toppings: avocado, salsa, shredded cheese

Directions:

In a skillet, cook ground turkey over medium heat until browned. Drain any excess liquid.
Add diced peppers, onions, corn, and taco seasoning. Cook for another 3–5 minutes until veggies are tender and everything is well coated.
While that’s cooking, prepare your rice or cauliflower rice.
Assemble bowls: start with rice as the base, add the turkey and veggie mix, then top with black beans and any optional toppings (avocado, salsa, or cheese).

Macros (approx per serving):P: 30g | C: 35g | F: 10g

Pro Tip: Set out toppings buffet-style so everyone can build their own bowl.

🍊 2. Healthy Orange Chicken

Ingredients:

1 lb chicken breast, cut into bite-sized pieces
1 tbsp cornstarch (to lightly coat)
1 tbsp olive oil
½ cup orange juice (fresh or no-sugar-added)
2 tbsp low-sodium soy sauce
1 tbsp rice vinegar
1 tbsp honey or maple syrup
1 clove garlic, minced
½ tsp fresh ginger, grated

Directions:

Lightly toss chicken in cornstarch and cook in a skillet with olive oil until golden brown.
In a small bowl, whisk together orange juice, soy sauce, vinegar, honey, garlic, and ginger.
Pour sauce over chicken and simmer for 5–7 minutes until thickened.

Macros (approx per serving):P: 35g | C: 25g | F: 8g

Pro Tip: Serve over jasmine rice and steamed broccoli for a complete, balanced meal.

🍋 3. Sheet Pan Lemon Garlic Salmon & Veggies

Ingredients:

4 salmon fillets
2 cups broccoli florets
1 cup chopped asparagus
1 tbsp olive oil
Lemon juice, minced garlic, salt, and pepper

Directions:

Preheat oven to 400°F (200°C) and line a baking sheet with parchment paper.
Place salmon fillets in the center of the sheet pan and arrange broccoli and asparagus around them.
Drizzle olive oil and lemon juice evenly over everything, then sprinkle with minced garlic, salt, and pepper.
Bake for 12–15 minutes, or until salmon flakes easily with a fork and veggies are tender.
Optional: Broil for 1–2 minutes at the end for a golden finish.

Macros (approx per serving):P: 35g | C: 12g | F: 18g

Pro Tip: Add baby potatoes or quinoa on the side if your family needs extra carbs.

🌯 4. Greek Chicken Pita Wraps

Ingredients:

1 lb chicken breast (grilled or air-fried with Greek seasoning)
Whole wheat pita or wrap
Tzatziki sauce
Diced cucumber, tomato, onion, and feta

Directions:

Season chicken breast with Greek seasoning (or a mix of olive oil, garlic, oregano, lemon juice, salt, and pepper).
Grill, bake, or air fry the chicken until cooked through — about 6–8 minutes per side depending on thickness.
Slice the cooked chicken into thin strips.
Warm the pita or wrap slightly for easier folding.
Assemble: Spread tzatziki on the pita, layer in the chicken, diced cucumber, tomato, onion, and a sprinkle of feta.
Roll or fold the wrap and enjoy!

Macros (approx per wrap):P: 30g | C: 28g | F: 9g

Pro Tip: Make extra chicken for tomorrow’s lunch — it’s just as good cold!

🍝 5. High-Protein Turkey Pasta Bake

Ingredients:

1 lb extra-lean ground turkey
1 jar low-sugar marinara sauce
8 oz high-protein pasta
½ cup shredded mozzarella or cottage cheese

Directions:

Preheat oven to 375°F (190°C).
Cook the pasta according to package directions until al dente. Drain and set aside.
In a large skillet, cook ground turkey over medium heat until browned. Season with salt, pepper, and Italian seasoning.
Stir in marinara sauce and optional veggies (like spinach or zucchini). Simmer for 3–5 minutes.
In a baking dish, combine cooked pasta with the turkey mixture and stir well.
Top with mozzarella or spoonfuls of cottage cheese.
Bake uncovered for 15–20 minutes, or until hot and bubbly.
Optional: Broil for 2–3 minutes for a golden, cheesy top.

Macros (approx per serving):P: 35g | C: 40g | F: 10g

Pro Tip: Add spinach or zucchini noodles to sneak in extra veggies.

Healthy eating after 40 doesn’t have to mean restriction — it’s about balance, flavor, and fueling your body (and your family) with the nutrients you need.

If you want to learn how to calculate your personal macros, stay tuned for my Macro Guide + Calculator and take the guesswork out of your nutrition.

Xo,