Italian recipes can be macro friendly if you do things right. This week’s dishes take 5 delicious Italian recipes and make them fit your macros with ease.

Italian food tastes awesome. And that usually means a ton of cheese and rich sauces. But that’s not so great on the macros now is it? So typically that means you avoid these foods. Maybe, you even think that carbs are the enemy, and therefore Italian recipes are like the devil!

If that describes your feeling towards Italian recipes then you’re in luck. Because these Italian recipes are ones you can have over and over again with now fear of completely blowing those macros. There’s no 1,500 calzone here (unfortunately). You’ll just have to wait for you refeed day for that!

So with this week’s Italian recipes I want to show you that the taste of the Mediterranean can actually be macro friendly.

Now So let’s dive right in to this week’s Meal Prep Sunday and look at these 5 great Italian recipes.

Italian Recipes: Italian Shrimp and Pesto Pasta

Recipe makes 2 servings

Nutritional values per serving

MACROS: Protein = 28g, Carbs = 49g, Fat = 14g

TOTAL CALORIES: 463 Kcal

Prep Time: 10 mins

Cook Time: 15 mins

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WHAT YOU NEED:

• 5 oz. (140g) buckwheat fusilli
• 10 cherry tomatoes, halved
• ½ red pepper, cut into strips
• 1 tbsp. olive oil
• 150g shrimps
• 1 clove garlic, crushed
• Italian herbs
• 1 tbsp. pesto
• ¼ cup (15g) sun-dried tomatoes, drained
• 4 handfuls rocket

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WHAT YOU NEED TO DO:

Cook the fusilli according to instructions on packaging.

Heat the grill to high. Place the tomatoes and pepper in a baking dish and cover with olive oil. Roast for about 8-10 mins.

Season the shrimps with salt and pepper, Italian herb and crushed garlic. Place them in a baking dish and cook under the grill for about 4-5 mins.

Mix the cooked pasta with the pesto, sun-dried tomatoes and rocket. Then toss in the roasted tomatoes, peppers and shrimps. Mix well season with salt and pepper, and serve warm.

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Italian Recipes: Vegetarian Lasagne

Recipe makes 6 servings

Nutritional values per serving

MACROS: Protein = 16g, Carbs = 52g, Fat = 8g

TOTAL CALORIES: 353 Kcal

Prep Time: 20 mins

Cook Time: 40 mins

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WHAT YOU NEED:

• 1 tbsp. coconut oil
• 2 garlic cloves
• 1 celery stalk, chopped
• 1 onion, chopped
• 2 carrots, chopped
• 1 red pepper, chopped
• 1 bay leaf
• 2 cups red split lentils, cooked (300g)
• 1 tbsp. tomato puree
• 1 lb passata (500g)
• 9 oz. lasagne sheets (250g)
• 1 cup cottage cheese, pureed (225g)
• ½ cup grated cheese, (50g)
• 2 tomatoes sliced

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WHAT YOU NEED TO DO:

Cook the lentils according to instructions on packaging.

Heat oil in large saucepan and sauté the onions, celery, carrots and garlic on low heat for 5 mins. Add in the pepper and continue to cook for a further 5 mins. Stir in the lentils, tomato puree, passata, bay leaf and one cup of stock. Reduce heat and simmer for 10mins. Season with salt and pepper to taste.

Pre heat the oven to 350F (180C).  Spread a third of the lentil mixture to the bottom of a baking dish (approx. 9″ x 7″), then cover with a single layer of lasagne sheets. Repeat this for another 2 layers.

Spread the pureed cottage cheese on top and then sprinkle with the cheese. Top with the sliced tomatoes. Bake for 30-40 mins, until heated throughout and browned on top.

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Italian Recipes: Meat Free Spaghetti

Recipe makes 4 servings

Nutritional values per serving

MACROS: Protein = 19g, Carbs = 53g, Fat = 8g

TOTAL CALORIES: 375 Kcal

Prep Time: 10 mins

Cook Time: 15 mins

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WHAT YOU NEED:

• 10.5 oz. whole wheat spaghetti, or a gluten free alternative (300g)
• 3 sweet pointed peppers
• 1 tbsp.  oil
• 14 oz. can chopped tomatoes (400g)
• 1 onions
• 1 tsp. Italian herbs
• 12 vegetable balls (store bought)
• 2 tbsp. capers
• 4 tbsp. black olives, sliced

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WHAT YOU NEED TO DO:

Cook the spaghetti according to the directions on the packaging. In the meantime, halve the peppers, remove the stalk and seeds and cut in half-rings. Chop the onion.

Heat half the oil in a pan and fry the onion and Italian herbs for 3 min on low heat. Add in the peppers and cook for another 2 min. Next add the tomatoes and allow to cook for 5 minutes on low heat. Season with salt and pepper.

In the meantime, heat the rest of the oil in a separate frying pan and heat the vegetable balls for 5 minutes on medium heat.

To serve, divide the spaghetti into bowls and pour the tomato sauce over, topping with olives, cappers and the vegetable balls.

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Italian Recipes: Classic Bolognese Sauce

Recipe makes 4 servings

Nutritional values per serving

MACROS: Protein = 36g, Carbs = 10g, Fat = 10g

TOTAL CALORIES: 282 Kcal

Prep Time: 10 mins

Cook Time: 25 mins

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WHAT YOU NEED:

• 500g ground lean beef
• 1 onion, chopped
• 400g chopped tomatoes
• 1 carrot, chopped
• 1 clove garlic, crushed
• 200ml beef stock
• 1 tsp. dried mixed herbs
• 1 tbsp. coconut oil
• pinch stevia

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WHAT YOU NEED TO DO:

Heat ½ tsp. coconut oil in a large pan and add the onion, carrots and garlic. Cook for 5 min, until onion is soft, then set aside.

To the same pan, add the beef and cook for 2-3 mins. until browned.

Return the vegetables to the pan, along with the chopped tomatoes, beef stock and herbs, bring to boil and simmer for 10 min.

Season to taste with some stevia or other sweetener and salt and pepper.

Serve with spaghetti or for a low carb version with zucchini noodles.

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Italian Recipes: Mini Meatballs with Chorizo in Tomato Sauce

Recipe makes 2 servings

Nutritional values per serving

MACROS: Protein = 36g, Carbs = 18g, Fat = 24g

TOTAL CALORIES: 450 Kcal

Prep Time: 10 mins

Cook Time: 15-20 mins

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WHAT YOU NEED:

• 8.8 oz. (250g) lean ground beef
• 1 egg white
• 1 tsp. paprika
• ½ tsp. salt
• 3 oz. (90g) chorizo, sliced
• 12 cherry tomatoes
• 1 red onion, chopped
• 2 tbsp. parsley, chopped
• 1 can chopped tomatoes
• soaked bamboo skewers

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WHAT YOU NEED TO DO:

Place the beef in a bowl and add the egg white, season with paprika, salt and pepper and mix well. Divide the mixture into 12 meatballs.

Preheat the over to 360F (180C). In the meantime heat a non-stick pan to high and fry the meatballs for 2-3 min. until browned.

Place the meatballs in a baking dish, top each with a slice of chorizo and cherry tomato. Insert a skewer to keep them in place, then inset into the oven.

In the meantime, using the same pan as previously fry the onion for 2-3 min. Add in the parsley and chopped tomatoes and cook for a further 2 min. Season with salt and pepper.

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Italian Recipes Done!

And there you have it, 5 Italian recipes that are delicious, easy to make, and friendly on the macros! So I hope you enjoy whipping up these meals in your next meal prep. If you do, tag me in those pics on Instagram!

Do you want to know how to build a nutrition plan that brings real results?

Building these types of recipes into a well-structured meal plan is a key part of achieving your fitness goals. And I know that setting everything up can be a bit of a minefield.

So if you need some help optimising your nutrition and you fancy some some free advice from me, then take a look at my ‘7 Steps to Get Lean’ online workshop.

This online workshop will give you all the information you need to lose fat and build muscle, whatever your circumstances. And you can grab your free spot by clicking on the image below.

You’ll learn all the tips and techniques I use to build my clients’ programmes. So you’ll get a unique insight into my Aesthetics Through Strength programme.

Simon – Iron Paradise Fitness