Macro Meal Planning on a Snowy Sunday

Happy “Sensational” Sunday! (Remember those?)

A couple of months ago I started counting macros and taking more time to plan my meals. It’s been teaching me a lot about how to balance nutrients especially with my workouts and the demands I’m putting on my body with weight training.  I’m going on ten weeks of eating 140-150 g of protein a day, and I’m noticing a big difference.

Every Sunday I make 4-5 lunches for the week using a cookie sheet under the broiler. It’s fast, tasty and makes it super easy to measure out ingredients for tracking.

This is my favorite…

That’s onion, peppers, and chicken with a little of my homemade spice mix. You may think I’m crazy, but I don’t even heat it up at work. It’s delicious at room temp.

Here’s what I do:

  • Preheat the broiler
  • Cut and measure the onion and peppers. (pictured above is 165 grams of each)
  • Spray the cookie sheet with non-stick cooking spray
  • Lay out the onion and peppers in strips, spray again and sprinkle with seasoning
  • Place under the broiler
  • Defrost 2 chicken breast slightly in the microwave, cut into bite-sized pieces
  • Check on the peppers and onion and toss — repeat until they are pretty much done to your liking. I like mine scorched.
  • Add the chicken to the sheet, sprinkling with seasoning and broil until no longer pink in the middle tossing every 2-3 minutes.

I’ve done this same technique with Brussels sprouts, mushrooms, grape tomatoes, and cauliflower rice and it always comes out fantastic! The funny thing is I use the same seasoning mix regardless what I’m roasting.

  • ¼ cup kosher salt
  • tablespoons black pepper
  • 1 tablespoons garlic powder
  • 1 tablespoons onion powder
  • 2 teaspoons dry oregano
  • ¼ teaspoon crushed red peppers

That makes quite a bit, so I keep it in a small bowl by the stove and pinch when needed. I’ve been using it for weeks!

Between these lunches made and my daily breakfast go-to smoothies, 2/3 of meals are taken care for the week, thankfully.

Dinner is a whole other story because there are three of other people I have to compromise and plan with.


Anyway, I’m gonna run. I still have a few things to do before tomorrow.

Oh! By the way, I took the snowman picture above today. I came home from a hike and the boys made them while I was gone. It made me smile.


  1. Jodi - February 19, 2018 1:54 am

    Wow, another great & simple recipe idea, thanks for sharing. Would love to know what you are noticing a difference with counting macros….energy, weight etc. I’m def going to try this recipe!

    • roni - February 19, 2018 12:41 pm

      Well, my weight is down because I’m tracking overall and limiting all macros. The extra protein I’m taking in seems to be helping with maintaining muscle while losing though. I’m still increasing strength at the gym while losing weight on the scale and I also feel leaner even though the scale is heavier than it’s been in the past. For example, I’m wearing jeans at a size I used to be able to only fit in about 10-12 pounds lighter. Does that make sense?

  2. Brandi - March 19, 2018 9:41 am

    What do you make the family for dinner? I don’t have time to be a short order cook. I meal prep breakfast and lunch for myself, as well. Like you said, that’s the easy part. I have a super picky 16 year old girl (that lifts, as well) and a 12 year old girl that eats anything, along with a husband that says he wants to be healthier yet fights all the healthy food I try to make.

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