HELLO – I’m excited to share Part 2 of my Meal Inspo for Macros series with you today. In this post, we’re talking all about the Simple Method—my go-to for quick, minimal-prep meals that are still balanced and delicious. If you’ve ever thought “I just don’t have time to eat healthy,” this one’s for you.

Before we dive in, I wanted to give you a heads-up about an upcoming program starting soon:

12-Week Transformation 💪 — Specifically for women in midlife and beyond who want to get stronger, build lean muscle, improve posture, and feel in control of their health. Read more here.

This program can be done in a supportive group setting or 1:1 with me for more personalized coaching. If you’re ready to kickstart your health and want guidance every step of the way, these are a great place to start.

Alright—let’s get to today’s post.

If you’ve been following along in this series, you know that there’s no single “right” way to meal prep. The best approach is the one that fits your schedule, cooking style, and lifestyle—so you can actually stick with it.

Today we’re diving into Option 2: The Simple Method.

This style is perfect if you:+ Have a busy schedule and little time to cook
+ Prefer quick, minimal-prep meals
+ Like using a mix of healthy convenience foods and fresh ingredients
+ Haven’t yet unleashed your inner chef (but might one day!)

Why It Works
The Simple Method is about making healthy eating easier, not harder. Balanced meals, spaced evenly throughout the day (4–5 smaller ones), help:
+ Support lean muscle growth through steady protein intake
+ Keep blood sugar stable
+ Prevent energy crashes and cravings
+ Make weight loss more manageable if that’s your goal

The sample day below includes omnivore, vegetarian, vegan, and pescatarian options to show you just how flexible this style can be. Take what you like, swap what you don’t, and adjust portions to match your own macro needs.

The Three Meal Prep Styles at a Glance
+ Fridge Buffet — Prep a variety of proteins, carbs, and fats ahead of time so you can mix and match throughout the week. Read Part 1 here: Fridge Buffet
+ Simple — The focus of today’s post. Minimal cooking, quick assembly, and healthy store-bought shortcuts.
+ Sophisticated — For those who enjoy cooking and want to get creative with fresh, unique ingredients.

MEAL INSPO FOR MACROS | PART 2 SIMPLE

SAMPLE DAY
MEAL 1 Vanilla Latte | Omnivore w/ Cottage Cheese + Berries | Vegetarian
MEAL 2 Protein Green Smoothie | Vegan
MEAL 3 Turkey Soft Tacos w/ Salsa, Avo + Lime | Omnivore
MEAL 4 Shrimp + Zoodles | Pescatarian
MEAL 5 Lettuce Wrap Burger | Omnivore

MEAL 1 – Vegetarian
25.1 g P | 24.9 g C – 0 S | 7.1 g F | 271 calories

VANILLA LATTE
8 ounces coffee
17 g vanilla collagen (ladybird provisions)
Using a handheld frother, froth ingredients together in a mug and serve. If you do not have a frother, place your ingredients in a blender and serve.

COTTAGE CHEESE + BLUEBERRIES
100 g cottage cheese (good culture, 18 g F*)
145 g blueberries
Place ingredients in a bowl and enjoy.
*I use organic live cultured Good Culture with 18 g protein and 3 g fat. It’s thick and creamy.

SUGGESTIONS:
+ for more carbs, add more fruit
+ for more fat, add ground flax or chia seeds

MEAL 2 – Vegan
26.6 P | 25.9 C – 0 S | 7.1 F | 251 calories

PROTEIN GREEN SMOOTHIE
50 g spinach
35 g banana
10 g flax seeds
2 scoops chocolate protein powder (epic protein)
Blend all ingredients in a blender until smooth and serve.

SUGGESTIONS:
+ for more protein, add more protein powder
+ for more carbs, add more fruit
+ for more fat, add ground flax or chia seeds

MEAL 3 – Omnivore
25.8 g P | 15 g C – 0 S | 7.2 F | 221 calories

TURKEY SOFT TACOS W/ SALSA, AVO + LIME
1 almond flour tortilla (siete foods)
50 g lettuce
1 T salsa
6 g avocado
2 slices herb-roasted turkey breast (columbus craft meats)
fresh squeeze of lime
Place tortilla on a plate and layer lettuce, turkey slices, avo, and salsa. Top with a fresh squeeze of lime.

SUGGESTIONS:
+ for more protein, add more turkey
+ for more carbs, add another tortilla
+ for more fat, add extra avocado

MEAL 4 – Pescatarian
25.9 P | 10.2 C – 0 S | 7.7 F | 213 calories

SHRIMP + ZOODLES
250 g zucchini
75 g tomatoes
150 g shrimp, cooked
6 g extra virgin olive oil
sea salt + pepper to taste
red pepper flakes – optional
You can use a spiralizer or a simple vegetable peeler to turn your zucchini into noodles. Toss zucchini noodles, tomatoes, olive oil, sea salt, pepper and red pepper flakes. Add to a plate, top with shrimp and serve.

SUGGESTIONS:
+ for more protein, add more shrimp
+ for more carbs, add more veggies
+ for more fat, add olive oil or hemp seeds

MEAL 5 – Omnivore
25.7 P | 14.6 g C – 0 S | 9.3 g F | 243 calories

LETTUCE WRAP BURGER
50 g lettuce leaves
50 g tomatoes, thinly sliced
30 g onion, thinly sliced
130 g turkey burger, cooked (applegate organics)
pickles
sea salt and pepper, to taste
Using the lettuce leaves as a bun, layer burger, tomatoes, onion and pickles. Salt and pepper to taste.

SIMPLE SALAD
50 g lettuce, torn
60 g carrots, chopped
60 g cucumber, chopped
lemon, to taste
Toss all ingredients together; along with salt and pepper, to taste.

SUGGESTIONS:

+ for the burger, you can use any frozen patty you like; I chose Applegate Organics turkey burgers because they are leaner than beef. I find that frozen burgers don’t have the same flavor as freshly made from ground meat, so be sure to season with salt and pepper.
+ for more protein, slap on an extra burger
+ for extra fat, add avocado and/or mayo
+ for non-starchy carbs or more carbs, add a portabella mushroom, roasted beets, and/or a sliced tomato
I hope you found this helpful. I am offering an upcoming class if you’d like to learn more and it would be great to have you.

NOW IT IS YOUR TURN…
Think of these as building blocks, not rules. Adjust each meal’s protein, carb, and fat sources to fit your needs—and your taste buds.

If you’re not sure what macro ratios are right for you, that’s where I can help. My clients receive a personalized macro plan, tailored to their goals, activity level, and current body composition, plus recipes and prep strategies like this to make healthy eating sustainable.

If you’re ready to simplify meal planning, eat in a way that fuels your body, and still enjoy your food… let’s talk.

xo Jen

Learn more here: 12-Week Transformation