There’s something about holiday weekends like Memorial Day…

The smell of food on the grill, paper plates stacked high with potluck classics, and maybe a treasured family recipe or two that only makes its grand appearance a couple of times a year.

But if you’re someone who’s been building healthy habits, tracking your macros, or trying to get more protein in (without eating plain chicken breast for every meal), it can be tough to balance tradition and goals.

So let’s fix that.

You can enjoy those nostalgic dishes—and still feel amazing after eating them.

Below, you’ll find our top tips for turning your favorite inherited family recipes and holiday treats into high-protein, macro-friendly meals your whole crew will love.

1. Add Protein Without Changing the Soul of the Dish

You don’t have to reinvent the recipe. Just sneak in some strategic upgrades.

Try this:

• Swap part of the flour in baked goods for protein powder (whey isolate or casein for a softer texture)
• Add cottage cheese to creamy dips, casseroles, or pasta salads—it blends in seamlessly and ups the protein fast
• Use Greek yogurt instead of mayo or sour cream in dressings, deviled eggs, or fruit dips
• Toss in shredded rotisserie chicken to carb-based salads like pasta salad, rice pilaf, or even stuffing

Macro Friendly Hack: When you’re adding protein, aim to increase it by 10–20 grams per serving without drastically changing taste or texture. The goal is subtle, delicious balance.

2. Reimagine Dessert, Macro-Style

You don’t have to skip dessert—just make it work for your goals.

Here are a few go-to swaps:

• Dreami Protein Ice Cream: Mix and freeze to create a dreamy topping for cobblers or fruit crisps
• Protein Cheesecakes: Use Greek yogurt + protein powder for the base (we love a chocolate crust with high-protein filling)
• Chocolate chip cookies with whey protein: Just sub ¼ cup of flour for protein powder, and reduce sugar slightly

Macro Friendly Tip: Don’t go all-in on the first try. Start by making one small swap and test it before your big family gathering. You can even serve a test batch at your Memorial Day BBQ!

3. Don’t Underestimate the Power of Side Dishes

Not every dish has to carry the protein torch, but you can create balance by adding one high-protein dish to the spread.

Easy crowd-pleasers that pull double duty:

• Grilled chicken skewers (kids love them, grownups do too)
• Deviled eggs with Greek yogurt + turkey bacon crumbles
• High-protein pasta salad with chickpea noodles and grilled steak bites
• Cottage cheese ranch dip with raw veggies for a protein-forward snack

Ask yourself: Can I contribute just ONE dish that I know will help me hit my protein goal? Start there.

4. Batch Cook + Remix Throughout the Weekend

Cooking once and repurposing throughout a busy holiday weekend is how you save time and keep your goals on track.

Here’s how to make it work:

• Cook a batch of lean ground beef or shredded chicken → Use it in tacos, salads, and sliders
• Bake protein muffins with oats and whey → Eat for breakfast or dessert
• Whip up a tub of high-protein dip → Use it for crackers, veggies, or sandwich spreads

🏕️ Holiday Bonus: These options travel well and reheat easily—perfect if you’re heading to the lake, hosting at home, or picnicking at the park.

5. Keep the Memories, Ditch the Macro Stress

You don’t have to perfectly log every bite or hit your exact numbers to make progress. Holidays are for connection and joy—and your updated recipes are just one way to bring your health goals to the table without missing out on the moment.

So here’s your permission slip:
Eat the foods you love, enjoy the people you’re with, and feel good knowing that small swaps add up over time. 💪🏼

And hey—if you recreate one of your family’s favorite dishes with a high-protein twist, tag us on Instagram @macro.friendly.food. We’d love to see it.

Need more high-protein ideas? Our Meal Planning App has over 1,000 family-friendly macro-friendly recipes—searchable by protein count, meal type, and even holiday favorites!

SIGN UP HERE to get access and keep your goals rolling all summer long ☀️