5 Macro Meal Plans You Can Prep in 15 Minutes

Yo bro, too busy to meal prep but still wanna hit your macros? 🍗 I feel you! As an Indian gym bro, you’ve got a packed schedule—work, gym, family—but you can’t let your diet slip. That’s why I’ve put together these 5 macro meal plans you can prep in just 15 minutes. They’re quick, tasty, and perfect for hitting your protein, carbs, and fats while keeping things simple with desi ingredients. Let’s make meal prep easy, bro!

Why Meal Prep Is a Game-Changer for Macro Tracking

Meal prepping saves you time and keeps you on track with your macros. When you’ve got meals ready to go, you’re less likely to grab junk food or overeat. Plus, it’s cheaper than eating out! These meal plans are designed to fit your macro goals—whether you’re bulking, cutting, or maintaining. I’ve included the macros for each meal so you can adjust them to your needs. Let’s get cooking, bro!

5 Quick Macro Meal Plans for Indian Gym Bros

Meal Plan 1: Chicken and Rice Bowl

This is a classic for a reason—high protein, easy carbs, and a little fat to keep you full. Here’s how to make it:

• Ingredients: 150g chicken breast (pre-cooked or grilled), 100g cooked rice, 1 tsp ghee, salt, pepper, and some chaat masala for flavor.
• Steps: Grill or pan-cook the chicken with salt, pepper, and chaat masala (5 mins if pre-cooked, 10 mins if raw). Heat the rice in the microwave (2 mins). Toss the chicken and rice in a bowl, add ghee, and mix. Done!
• Macros: 45g protein, 30g carbs, 10g fats (430 calories)

Meal Plan 2: Paneer and Roti Wrap

Perfect for vegetarians or when you’re craving something handheld. Super quick and macro-friendly!

• Ingredients: 100g paneer (cubed), 1 medium roti, 1 tbsp curd, 1 tsp tandoori masala, a pinch of salt.
• Steps: Mix paneer with curd, tandoori masala, and salt. Pan-fry the paneer for 5 mins until golden. Warm the roti on the pan (1 min). Lay the paneer on the roti, roll it up, and you’re good to go!
• Macros: 20g protein, 15g carbs, 15g fats (270 calories)

Meal Plan 3: Egg and Oats Scramble

Breakfast or post-workout—this one’s a protein-packed lifesaver. Plus, it’s ready in no time!

• Ingredients: 3 eggs (2 whole, 1 white), 40g oats, 1 tsp ghee, salt, pepper, and a pinch of garam masala.
• Steps: Whisk the eggs with salt, pepper, and garam masala. Heat ghee in a pan, add oats, and toast for 1 min. Pour in the eggs and scramble everything together (5 mins). Done!
• Macros: 20g protein, 25g carbs, 15g fats (295 calories)

Meal Plan 4: Chickpea Salad with Curd

Need something light but filling? This chickpea salad is perfect for cutting or a quick snack.

• Ingredients: 100g boiled chickpeas, 100g curd, 1 small cucumber (chopped), 1 tsp chaat masala, salt, and a pinch of red chili powder.
• Steps: Toss the chickpeas, cucumber, curd, chaat masala, salt, and chili powder in a bowl. Mix well (5 mins). That’s it—grab a spoon and dig in!
• Macros: 15g protein, 20g carbs, 5g fats (180 calories)

Meal Plan 5: Whey Protein and Peanut Butter Shake

Short on time? This shake is your go-to for a quick macro hit—great for post-workout or a busy day.

• Ingredients: 1 scoop whey protein (30g), 1 tbsp peanut butter, 200ml milk, 1 banana (100g).
• Steps: Toss everything in a blender—whey, peanut butter, milk, and banana. Blend for 1 min. Pour into a shaker bottle, and you’re done!
• Macros: 30g protein, 35g carbs, 10g fats (350 calories)

Tips to Make Meal Prepping Even Easier

Meal prepping doesn’t have to be a chore, bro. Here’s how to make it even faster:

• Pre-Cook in Bulk: Grill a big batch of chicken or boil chickpeas on Sunday to use all week.
• Keep Staples Ready: Always have cooked rice, boiled eggs, or paneer cubes in your fridge.
• Use Simple Spices: Stick to basics like chaat masala, garam masala, or salt and pepper to save time.
• Invest in Containers: Get some good meal prep containers so you can portion everything out quickly.
• Track Your Macros: Use our Macro Calculator to adjust these meals to your goals.

My Meal Prep Routine: How I Stay on Track

I used to struggle with meal prep, bro—I’d spend hours cooking and still mess up my macros. Then I started keeping it simple with plans like these. Now, I prep 4–5 meals in under an hour on Sundays, and I’m set for the week. My go-to is the chicken and rice bowl—it’s quick, tastes awesome with some chaat masala, and keeps me hitting my macros. These plans have made my life so much easier, and I know they’ll work for you too!

Final Thoughts: Eat Smart, Train Hard

These 5 macro meal plans are perfect for Indian gym bros who want to eat right without spending hours in the kitchen. They’re quick, macro-friendly, and made with desi ingredients you already have at home. Pick your favorites, prep them in 15 minutes, and stay on track with your fitness goals. Eating smart doesn’t have to be hard, bro—let’s keep those gains coming! 💪

Got questions? Hit us up on our Contact Us page. And don’t forget to check out our Macro Calculator to dial in your macros today!