CookUnity shows complete nutrition facts for every meal — calories, protein, carbs, fat, fiber, and sodium — before you order. With 100+ meals per week, hitting your macro targets is absolutely doable. Here's exactly how to do it, whether your goal is high-protein, low-carb, weight loss, or muscle building.
Average CookUnity Macros Per Meal
Based on our analysis of CookUnity's rotating menu across 200+ meal offerings:
Calories
480
avg per meal (range: 350–700)
Protein
35g
avg (range: 20–58g)
Carbs
38g
avg (range: 5–75g)
Fat
18g
avg (range: 8–35g)
These are averages — and the range is wide, which is the point. CookUnity's 12+ diet filters exist specifically to help you slice the menu to your macro targets.
CookUnity's Diet Filters: Your Macro Control Panel
When browsing your weekly menu, you can apply any combination of these filters:
💪 High Protein (35g+)
🥑 Keto (low carb)
🌱 Vegan
🌾 Gluten-Free
⚖️ Low Calorie
🦴 Paleo
🫐 Low Sodium
🧀 Dairy-Free
🌿 Whole30
🫒 Mediterranean
🌾 Grain-Free
💉 GLP-1 Friendly
Pro tip: You can stack multiple filters. "High Protein + Gluten-Free + Low Calorie" will show you high-protein, low-calorie, GF options — typically lean proteins with vegetables, under 500 calories and 35g+ protein.
Macros by Diet Goal
Here's what to expect when you use specific filters:
| Diet Filter | Avg Calories | Avg Protein | Avg Carbs | Avg Fat |
|---|---|---|---|---|
| High Protein | 520 kcal | 42–55g | 30–45g | 16–22g |
| Keto | 460 kcal | 32–45g | 5–15g net | 28–40g |
| Low Calorie | 350–420 kcal | 25–35g | 28–42g | 10–16g |
| Low Carb | 440 kcal | 35–48g | 12–25g | 20–32g |
| Paleo | 470 kcal | 34–46g | 18–35g | 18–28g |
| Mediterranean | 490 kcal | 28–38g | 35–50g | 18–26g |
| Vegan | 440 kcal | 18–30g | 45–65g | 12–22g |
| Standard (no filter) | 480 kcal | 32–40g | 30–45g | 15–22g |
How to Hit Your Macro Goals with CookUnity
💪 Goal: High Protein (Build Muscle)
- Use "High Protein" filter
- Prioritize salmon, steak, chicken dishes
- Target 42–55g protein per meal
- 8 meals/week = 340–440g protein from CU alone
- Supplement remaining meals with protein-rich snacks
🥑 Goal: Keto / Low Carb
- Apply "Keto" filter
- Stack with "Grain-Free" or "Dairy-Free" as needed
- Expect 5–15g net carbs per meal
- Higher fat content (28–40g) keeps you satiated
- CookUnity has 20–30 keto options weekly
⚖️ Goal: Weight Loss / Calorie Deficit
- Use "Low Calorie" filter (350–420 kcal meals)
- Stack with "High Protein" to stay full
- Aim for 1,400–1,600 kcal/day for a deficit
- Two CU meals/day ≈ 700–840 kcal, leaves room for breakfast
- Macros pre-labeled = easy calorie tracking
🫒 Goal: Mediterranean / Heart Health
- Apply "Mediterranean" filter
- Stack with "Low Sodium" if managing BP
- Higher healthy fats (olive oil, fish)
- Expect 28–38g protein, 35–50g carbs
- Rich in fiber and micronutrients
How to Log CookUnity in MyFitnessPal
Tracking CookUnity meals in MyFitnessPal (or similar apps) is straightforward:
- Before ordering: Browse your CookUnity weekly menu and note the exact nutrition facts shown per meal (calories, protein, carbs, fat).
- In MyFitnessPal: Search for the exact meal name (e.g., "CookUnity Herb-Crusted Salmon"). Many are already in the database.
- If not found: Use "Create a Meal" and enter the macros manually from the CookUnity meal page. Takes under 60 seconds.
- Save as a custom food: Once logged once, it saves for easy re-use when you order the same meal again.
Tip: CookUnity's app shows full nutrition info on each meal's detail page. Screenshot it before your order week closes — useful for retroactive logging if you forget.
CookUnity vs Competitors for Macro Tracking
| Service | Macro Labels | Protein Range | Keto Options | Best For |
|---|---|---|---|---|
| CookUnity | Full (all meals) | 20–58g | 20–30/week | Variety + macro tracking |
| Factor | Full (all meals) | 25–55g | 12–18/week | Precise macro plans |
| Trifecta | Full + custom macros | 30–65g | Full keto plan | Athletes, performance |
| Fresh N Lean | Full (all meals) | 28–50g | 10–16/week | Clean/organic macros |
| HelloFresh | Per-serving labels | 20–40g | Limited | Cooking kits, not tracking |
For pure macro precision and athlete performance, Trifecta has the edge — it's built around macros from the ground up. But for most people who want solid macros plus culinary variety and chef quality, CookUnity is the better overall choice.
Weekly Macro Planning: A Sample CookUnity Week
Here's what a week of CookUnity might look like for someone targeting ~2,400 calories, 180g protein, moderate carbs:
| Day | CookUnity Meal | Cals | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Mon | Grilled Salmon (HP filter) | 520 | 48g | 22g | 24g |
| Tue | Herb Chicken Thigh (HP filter) | 490 | 45g | 28g | 18g |
| Wed | Sirloin Steak (HP + GF filter) | 560 | 52g | 18g | 26g |
| Thu | Turkey Meatballs (Low Calorie) | 400 | 38g | 30g | 12g |
| Fri | Mahi-Mahi (HP + Keto) | 470 | 44g | 8g | 28g |
| Sat | Short Rib (standard) | 620 | 36g | 40g | 34g |
| Sun | Chicken Tikka (Mediterranean) | 510 | 40g | 38g | 18g |
| Total | 7 meals | 3,570 | 303g | 184g | 160g |
That's ~510 calories and 43g protein per CookUnity meal on average — leaving plenty of room for breakfast, lunch, and snacks to fill out a 2,400-calorie day with 180g+ total protein.
Start Hitting Your Macro Goals with CookUnity
100+ chef-prepared meals/week. Full nutrition labels. 12+ diet filters. 50% off your first week — no code needed.
Get 50% Off CookUnity →Frequently Asked Questions
How much protein is in a CookUnity meal?
CookUnity meals average 30–45g of protein per serving. Protein-heavy selections (salmon, steak, chicken dishes) often hit 40–55g. Using the High Protein filter surfaces meals with 35g+ protein. The High Protein plan specifically curates selections above 35g protein per meal, making it easy to hit high daily protein targets.
How many carbs are in CookUnity meals?
Standard CookUnity meals average 25–45g of carbs per serving. Keto-filtered meals typically range from 5–15g net carbs. Using the Keto or Low-Carb diet filter brings meals under 20g net carbs per serving. Grain-free and paleo filters also cut carbs significantly, often to 15–25g per meal.
Can you track macros accurately with CookUnity?
Yes — CookUnity displays full nutrition facts for every meal including calories, protein, carbs, fat, fiber, and sodium. These are visible on each meal's detail page before you add it to your order. Logging in MyFitnessPal or similar apps is straightforward since each meal's macros are clearly labeled. Many meals are already in the MFP database.
Does CookUnity have a high-protein filter?
Yes. CookUnity has a dedicated High Protein diet filter that surfaces meals with 35g or more of protein. You can apply this filter when browsing your weekly menu. Combined with the Gluten-Free or Low-Carb filter, you can build a high-protein, macro-optimized meal plan entirely within the app or website.
Is CookUnity good for building muscle?
CookUnity can support muscle building when you select high-protein meals consistently. The High Protein filter surfaces 40–55g protein meals. For a 180-lb person targeting 1g protein/lb bodyweight, 7 CookUnity meals/week contributes 280–385g of protein toward your weekly total. For even more performance-focused nutrition, Trifecta is an alternative specifically designed for athlete macro tracking.