Whether you’re working from home or physically in an office space, there comes a time when you look at the clock and it’s your lunch break. But do you actually eat lunch during your lunch break? According to the U.S. Department of Agriculture, lunch has been the most frequently skipped meal and one-fifth of individuals aren’t eating it. And when lunch is eaten, too often workers are choosing to scarf down junk food or processed, frozen dishes. Could incorporating high-protein good macro desserts be what you need to satisfy that sweet tooth while improving the health of your midday diet? Find out how to achieve this three-part nutrient balance.

Why Are Macros Important in a Daily Diet?

Macronutrients, a shortened term for macros, refers to three main nutrients in healthy foods: carbohydrates, proteins and fats. People who are mindful of their diet, especially those who use food planners and prioritize daily fitness routines, often track their macro intake. And it’s not just the main course in breakfast, lunch or dinner. A macro dessert is just as significant in this daily diet, ideally including a balanced ratio of these ingredients too.

But a macros diet doesn’t always focus on the same fitness goals. For example, a high-protein, low-carb dessert could be Greek yogurt with sprinkles of chopped nuts and protein powder. But a balanced macro diet could skip the extra protein. (Greek yogurt may contain twice as much protein per serving as dairy yogurt, with a ratio of 18 grams to 8 grams. Plant-based yogurt can contain anywhere from 1 gram to 10 grams of protein.)

When thinking about sweet desserts, fruits may come to mind as a topping on high-protein snacks like yogurt. However, fruit is often high in dietary fiber and vitamins but not protein, with the exception of guava, avocado, kiwi, blackberries and apricots.

A macros diet unites all three macronutrients (carbohydrates, proteins, fats), meaning the diet can be high-protein good macro desserts, low-protein macro desserts, high-carb protein macro desserts or low-carb protein macro desserts. The goal is to customize the macronutrient intake for each person’s personalized health or fitness objectives.

Why Is Protein Important in a Daily Diet?

The American diet is already filled with protein and accessible. Reportedly, most Americans eat approximately 15% of their calories from protein, which is well within the recommended daily requirements (0.36 grams per pound of body weight). For example, if you’re an active, 35-year-old woman or man who is 5’3 and weighs 170 pounds, you should be eating 62 grams of protein, according to USDA’s Dietary Reference Intakes (DRIs) calculator. (Avoid assuming two people that are the same weight should have the same protein diet though. One person may carry that weight in muscle while another carries the same weight in fat. Height, body composition and activity levels count just as much as weight when determining a diet.)

Popular protein-rich items include beans, eggs, lean meats, lentils, nuts, peas, poultry, seafood, seeds and soy products. Whether you’re a vegan, vegetarian or omnivore, protein-rich foods are in abundance. The tricky part is being able to find these same foods, which also offer dietary fiber and potassium. According to the U.S. Department of Agriculture, only about half of the U.S. diet incorporates the latter two. Additionally, more than one-third of U.S. citizens aren’t getting their recommended calcium, magnesium, vitamin C, and vitamin A from foods and beverages. Meanwhile, more than 90% aren’t getting enough Vitamin D from foods and beverages.

What Are Examples of High-Protein Good Macro Desserts?

As mentioned above, protein is very accessible when it comes to a high-protein diet. Per cup, guava has 4.2 grams of protein. Avocados have 3 grams of protein. Dried apricots have 2.2 grams of protein. Kiwi and blackberries both have 2 grams of protein. Even if none of these fruits are available for a high-protein dessert, having a base of quinoa, Greek yogurt, chia seeds, plant-based milk or cottage cheese helps with building other macro desserts.

To incorporate carbohydrates and fats, try the following:

With 1 cup of Greek yogurt, cut up half of a segmented, seedless grapefruit. If you want to add some crunchiness to this otherwise soft snack, top it with 1/4 cup of granola or chopped nuts. A tablespoon of honey, chia seeds or flaxseed, and fresh mint leaves for garnish.

With 1 cup of almond milk, mix in a banana, 1 cup of spinach and a handful of berries. Because plant-based milk has very little protein (1 gram), sprinkle a teaspoon of protein powder. A spoonful of almond butter will give this smoothie its healthy fat.

With 1/4 cup of chia seeds and 1 cup of a plant-based milk (ideally coconut or almond), add 1 cup of fresh fruit and a sprinkle of nuts. (If the plant-based milk is unflavored, refrigerate the milk and chia seeds overnight with a dash of vanilla extract.)

With a bowl of cottage cheese, add sliced peaches or pineapples. A drizzle of honey is optional.

With 1 cup of cooked quinoa, add 1 cup of dried apples, berries or mango. Mix this with 1 cup of Greek yogurt and a sprinkle of nuts.

With 1 cup of rolled oats, roll them into bite-sized balls along with 1/2 cup of protein powder, 1/2 cup of nut butter and 1/2 cup of mini chocolate chips. Honey (up to 1/3 cup) is optional.

Are There Downsides of a Macro Diet?

As with any diet, eating the same thing over and over again can become boring and could lead to giving up on the diet altogether. Before testing out any of these high-protein good macro desserts, give yourself a little wiggle room on having a 24/7 macrobiotic diet. Maybe switch it up for a day to see what works, so you don’t feel like you’re forced to eat a particular main dish or dessert.

Restrictive diets also can be frustrating when it comes to accessibility or convenience. Before trying any of these desserts, consider which ones you already want to eat anyway. If you’re a super fan of strawberries, go that route. Skip buying a bulk container of chia seeds as a first-timer, especially if you don’t know if you’ll like them. If you think Greek yogurt is just OK, test out a few other types of yogurts first so it doesn’t go bad in the back of your fridge. If you like almond milk more than coconut milk, ignore the coconut recipe and go for your chosen plant-based milk. Having foods or drinks that you already like at your disposal makes trying a macrobiotic diet much easier to stick to.

Also, make sure to tell your doctor about dietary changes that could affect any prior health diagnoses. For example, a diabetic consuming honey may not be the best choice for high-protein good macro desserts because of the sugar levels. (One tablespoon of honey contains 17 grams of sugar.) Guava doesn’t have a lot of salt in it, but it may affect someone with high blood pressure. And not all fruit is safe for everyone. For example, some high-blood pressure medications warn against consuming grapefruit, which contains compounds called furanocoumarins that interfere with the enzymes in the liver and intestines. This can lead to higher levels of high-blood-pressure medication into the bloodstream.

Frequently Asked Questions

What are the best high-protein desserts?

Yogurt, chia seeds, quinoa and oats are a good base for a high-protein dessert, along with a combination of fruit and nuts.

Name some healthy protein bars.

While there are protein bars that have sufficient carbohydrates, fats and protein, be mindful of the brand’s other ingredients, specifically the sugar count that can quickly make the “healthy” protein bar unhealthy.

What are macro-friendly desserts?

These are desserts that incorporate macronutrients (shortened to “macros”), which refer to three main nutrients: carbohydrates, proteins and fats.