Bacon & Egg Breakfast Sandwich

Calories: 343

Protein: 24 g

Prep Time: 5 mins  |  Cook Time: 10 mins

Serves: 1

Ingredients

• Whole wheat English muffin: 60 g / 2.1 oz / 1 muffin
• Whole egg: 50 g / 1.8 oz / 1 large egg
• Egg whites: 46 g / 1.6 oz / 3 Tbsp
• Fresh spinach: handful
• Sliced cheese: 15 g / 0.5 oz / 1 slice
• Bacon strip (cooked): 8 g / 0.3 oz / 1 slice
• Onion powder: 1 tsp
• Garlic powder: 1 tsp
• Dried basil: 1 tsp
• Chili flakes: 1 tsp
• Salt & pepper: to taste

Directions

1. Preheat oven to 400°F / 200°C and bake bacon until crisp for 10–20 minutes (depending on preference). Set aside.
2. While bacon is cooking, in a bowl, whisk 1 egg with 3 Tbsp egg whites, spinach, and seasonings.
3. Pour into a non-stick pan and cook until egg is set.
4. Assemble: bottom muffin, egg patty, cheese, bacon, top muffin.
5. Enjoy immediately and pair with your favourite sauce (ketchup or spicy mayo), or wrap in parchment paper, refrigerate and reheat for later.

Meal Prep Instructions

• Batch Cook Bacon & Eggs: Cook 4–6 strips of bacon at once. Make eggs in a baking dish (bake at 350°F/175°C for ~15 min) instead of frying individually.
• Assemble Ahead (Option 1): Build the full sandwich, wrap tightly in parchment or foil, and refrigerate up to 3 days. Reheat in the microwave for 45–60 seconds or air fryer for 3–4 minutes.
• Freeze for Later (Option 2): Assemble without fresh spinach, wrap tightly, and freeze up to 1 month. Reheat from frozen in microwave (2–3 min) or oven (350°F for ~15 min). Add spinach or avocado fresh after reheating.

Coach’s Tip

For a perfect café-style fit, cook the egg in a mason-jar ring (or cookie cutter) for a round patty that matches the muffin. Toast the cut sides of the muffin directly in the pan after the bacon—those drippings add big flavor with no extra ingredients.

Chocolate PB Baked Oat Cake

Calories: 550

Protein: 32 g

Prep Time: 10 min   Cook Time: 25–30 min

Serves: 1 large or 2 smaller portions

Ingredients

• Rolled oats: 50g / 1.8 oz / ½ cup
• Unsweetened almond milk: 83ml / 2.8 fl oz / ⅓ cup
• Ripe banana (mashed): 80g / 2.8 oz / about ⅔ medium
• Chocolate whey protein: 20g / 0.7 oz / ⅔ scoop
• Natural peanut butter: 10g / 0.35 oz / 2 tsp
• Raisins: 10g / 0.35 oz / 2 tsp
• Dark chocolate (chopped): 5g / 0.2 oz / ~1 Tbsp finely chopped
• Honey: 8g / 0.3 oz / ½ Tbsp
• Egg: ~1 small
• Baking powder: ¾ tsp
• Pinch of salt
• Dash of cinnamon and vanilla extract

Directions

1. Preheat oven to 350°F / 175°C. Grease a ramekin or small baking dish.
2. Add oats, almond milk, banana, peanut butter, honey, egg, protein powder, baking powder, salt, cinnamon, and vanilla to a blender. Blend until smooth (do not over-blend). Rest 5 minutes to thicken.
3. Fold in raisins.
4. Pour into dish and bake 25–30 minutes, or until firm in the center.
5. Cool slightly; top with melted dark chocolate before serving.

Meal Prep Instructions

• Prep three at once: Save time, cut cleanup, and have a protein-packed breakfast ready for busy mornings.
• Batch for 3 servings: Oats 150g (1½ cups), almond milk 250ml (1 cup), bananas ~240g (2 medium), chocolate whey 60g (2 scoops), peanut butter 30g (2 Tbsp), raisins 30g (2 Tbsp), dark chocolate 15g (1 Tbsp), honey 24g (1½ Tbsp), eggs 3 small (or 2 large), baking powder 2¼ tsp, salt, cinnamon & vanilla to taste.
• How to bake: Divide into 3 containers (or muffin tin for 6 smaller bakes). Bake 350°F (175°C) for 25–30 min until set.
• Storage: Refrigerate up to 4 days, or freeze individually up to 1 month.
• Reheat: Microwave 1–2 min, or oven 325°F (160°C) for 10–12 min.

Sausage, Egg, and Cheese Burrito

Calories: 530 kcal

Protein: 38 g

Prep Time: 5 min   Cook Time: 10 min

Serves: 1

Ingredients

• Whole wheat tortilla (60 g / 2.1 oz, medium size)
• Large egg — 1 (50 g / 1.8 oz)
• Egg whites — 2 large (66 g / 2.3 oz / ¼ cup)
• Turkey sausage — 56 g (2 oz), crumbled or links
• Shredded cheddar cheese — 28 g (1 oz / ¼ cup)
• Diced red bell pepper — 20 g (0.7 oz / 2 Tbsp)
• Diced onion — 15 g (0.5 oz / 2 Tbsp)
• Olive oil spray — for cooking
• Salt & pepper — to taste
• Optional: garlic powder, paprika, or onion powder for extra flavor
• Optional: hot sauce for heat
• Salsa for serving (not included in macros)

Directions

1. Heat a skillet over medium heat and lightly spray with olive oil. Add bell pepper and onion; sauté 2–3 min until softened.
2. Add turkey sausage and cook until browned and cooked through. Remove and set aside.
3. In the same skillet, whisk together egg and egg whites; season with salt, pepper, and optional seasonings; scramble until fluffy.
4. Warm the tortilla until soft; layer with eggs, sausage, and cheese; add hot sauce if desired.
5. Fold in sides and roll tightly. For a takeout-style finish, pan-fry seam-side down 1–2 min per side until golden.
6. Serve with salsa, spicy mayo, or ketchup for dipping.

Meal Prep Instructions

• Batch Ahead: Make 3 burritos at once. Wrap tightly in foil or parchment and refrigerate for up to 3 days.
• Freeze for Later: Wrap each burrito individually in foil, place in a freezer bag, and freeze for up to 1 month.
• Reheat: Microwave 1–2 min (unwrapped) or bake at 350°F (175°C) for 15–20 min. For crisp edges, pan-fry or air-fry 2–3 min after reheating.
• Alternative Method: Combine all filling ingredients in a dish, bake until set, then cut into rectangles and wrap in tortillas once cooled.

Coach’s Tip

Always let the filling cool completely before wrapping — steam from hot eggs or sausage will make the tortilla soggy. For a crispy restaurant-style texture, toast the wrapped burrito in a dry skillet or air fryer for a few minutes right before serving.

Yogurt & Berry Parfait

Calories: 395 kcal

Protein: 24 g

Prep Time: 5 min   Cook Time: 0 min

Serves: 1

Ingredients

• 200 g (7 oz / ~1 cup) plain Greek yogurt (nonfat or 2%)
• 10 g (0.35 oz / 2 tsp) maple syrup
• 75 g (2.6 oz / ½ cup) mixed berries (blueberries, raspberries, or strawberries)
• 40 g (1.4 oz / ~⅓–½ cup) high-protein granola (look for 12–15 g protein per 100 g)
• 7 g (0.25 oz / 1 Tbsp) dark chocolate chips

Directions

1. Spoon Greek yogurt into a glass or meal-prep container.
2. Drizzle with maple syrup and stir gently.
3. Top with berries, granola, and chocolate chips.
4. Enjoy immediately or cover and refrigerate.

Meal Prep Instructions

• Batch Ahead: Divide ingredients into 3 containers for grab-and-go parfaits (yogurt base first, toppings on top). Containers with dividers help keep ingredients separate.
• Keep Crunchy: Store granola separately in a small bag or container; add just before eating to avoid sogginess.
• Storage: Parfaits last up to 3 days in the fridge.

Banana Nut Protein Pancakes

Calories: 480 kcal

Protein: 31 g

Prep Time: 5 min   Cook Time: 8–10 min

Serves: 1 (makes ~3–4 pancakes)

Ingredients

• Rolled oats: 25 g / 0.9 oz / ¼ cup
• Vanilla whey protein powder: 20 g / 0.7 oz / ⅔ scoop
• Baking powder: ½ tsp
• Large egg: 1 (50 g / 1.8 oz)
• Large egg white: 1 (33 g / 1.2 oz / 2 Tbsp)
• Ripe banana: 100 g / 3.5 oz / ~1 medium
• Honey or pure maple syrup: 10 g / 0.35 oz / 2 tsp
• Unsweetened almond milk: 60 ml / 2 fl oz / ¼ cup (add a splash if batter is too thick)
• Chopped walnuts: 15 g / 0.5 oz / ~2 Tbsp
• Pinch of salt
• ½ tsp cinnamon
• ½ tsp vanilla extract
• Olive oil spray, for cooking
• Optional: extra banana slices or walnuts for topping (not included in macros)

Directions

1. Blend: Add oats, protein powder, baking powder, egg, egg white, banana, honey/maple, almond milk, salt, cinnamon, and vanilla to a blender. Blend until smooth but not over-mixed. Let rest 3–5 minutes to thicken.
2. Cook: Heat a non-stick skillet on medium and spray with oil. Pour batter to form 3–4 small pancakes. Cook 2–3 min until bubbles form and edges set, flip, then cook another 1–2 min until golden.
3. Serve Warm: Top with banana slices, crushed walnuts, or a drizzle of syrup if desired.

Meal Prep Instructions

• Best made in batches of 3 servings.
• Batch for 3 servings: Oats 75 g (¾ cup), vanilla whey 60 g (2 scoops), baking powder 1½ tsp, eggs 3 large (150 g), egg whites 3 (100 g / ~6 Tbsp), bananas 300 g (~3 medium), honey/maple 30 g (2 Tbsp), almond milk 180 ml (¾ cup), walnuts 45 g (~6 Tbsp), salt pinch, cinnamon 1½ tsp, vanilla 1½ tsp.
• How to Prep: Cook as directed, but make a larger batch. Let cool, freeze in a single layer, then transfer to a freezer bag.
• Storage: Refrigerate up to 3 days, or freeze up to 1 month.
• Reheat: Toaster (best), microwave 30–60 sec, or air fryer 350°F (175°C) for 2–3 min.

Coach’s Tip

Use bananas with plenty of brown spots — they’re sweeter, moister, and make the pancakes taste like banana bread. For extra fluff, don’t skip the resting time after blending — it lets the oats absorb liquid and creates a soft, bakery-style texture.

Tropical Protein Smoothie

Calories: 405 kcal

Protein: 35 g

Prep Time: 5 min   Cook Time: 0 min

Serves: 1

Ingredients

• Frozen pineapple chunks: 75 g / 2.6 oz / ½ cup
• Frozen mango: 75 g / 2.6 oz / ½ cup
• Unsweetened coconut milk (carton-style): 240 ml / 8 fl oz / 1 cup
• Vanilla whey protein powder: 30 g / 1.05 oz / 1 scoop
• Greek yogurt (plain, 2%): 100 g / 3.5 oz / ½ cup
• Chia seeds: 7 g / 0.25 oz / 2 tsp
• Honey or maple syrup: 5 g / 0.18 oz / 1 tsp (optional)
• Ice cubes: 4–5 (optional, for texture)
• Optional: splash of lime juice or vanilla extract for piña colada flavor

Directions

1. Add all ingredients to a blender in this order: coconut milk, yogurt, protein powder, fruit, chia seeds, and ice (if using).
2. Blend on high until smooth and creamy. Add a splash more milk if needed to reach desired consistency.
3. Taste and adjust sweetness with honey or extra fruit, if needed.
4. Pour into a glass or shaker cup and enjoy immediately.

Meal Prep Instructions

• Prep Ahead: Portion mango and pineapple into freezer bags/containers (add chia seeds + protein powder if you like). In the morning, add liquid and blend.
• Storage: Best consumed fresh, but blended smoothies can be refrigerated up to 24 hours — shake or re-blend before drinking.
• Freezer Packs: Make 3–5 “smoothie packs” with all ingredients (except liquid and yogurt) and freeze up to 1 month.

Coach’s Tip

For that creamy piña colada vibe, blend longer — about 45–60 seconds. The extra air time makes it thick, frothy, and milkshake-like without added fat.

Egg & Avocado Toast

Calories: 495 kcal

Protein: 25 g

Prep Time: 5 min   Cook Time: 5 min

Serves: 1

Ingredients

• Whole grain or sourdough bread — 2 slices (100 g / 3.5 oz)
• Ripe avocado — 80 g / 2.8 oz (~½ medium)
• Large egg — 1 (50 g / 1.8 oz)
• Large egg white — 1 (33 g / 1.2 oz / 2 Tbsp)
• Olive oil — 5 g / 1 tsp (optional, for drizzling or frying)
• Lemon juice — 5 ml / 1 tsp
• Salt & pepper — to taste
• Optional toppings: chili flakes, everything bagel seasoning, microgreens, or feta (not in macros)

Directions

1. Toast the bread to your liking.
2. In a small bowl, mash the avocado with lemon juice, salt, and pepper until creamy but slightly chunky.
3. Heat a non-stick pan with olive oil or a light spray. Cook the egg and egg white sunny-side up, over-easy, or scrambled — your choice.
4. Spread the avocado evenly over both slices of toast.
5. Top each slice with the cooked egg mixture.
6. Finish with chili flakes, bagel seasoning, or microgreens for an extra layer of flavor.

Meal Prep Instructions

• Prep Components Ahead: Hard-boil or soft-boil several eggs at once (store up to 4 days). Mash avocado with lemon juice to slow browning.
• Quick Assembly: Toast bread fresh, top with pre-mashed avocado and reheated eggs or a boiled egg.
• Storage: Store eggs and avocado mash separately in airtight containers. Press plastic wrap directly onto the avocado surface to minimize oxidation.

Coach’s Tip

If you’re prepping for the week, mix avocado with lemon and a pinch of salt and press plastic wrap directly onto the surface — it keeps the color vibrant for days. For a café finish, toast bread in the pan with a light brush of olive oil for a golden, crunchy edge.

Apple Pie Overnight Oats

Calories: 520 kcal

Protein: 31 g

Prep Time: 10 min   Cook Time: 5 min (for apples)

Serves: 1

Ingredients

• Rolled oats: 50 g / 1.8 oz / ½ cup
• Vanilla whey protein powder: 10 g / 0.35 oz / ⅓ scoop
• Greek yogurt (plain, 2%): 100 g / 3.5 oz / ½ cup
• 2% milk: 120 ml / 4 fl oz / ½ cup
• Apple (peeled & chopped): 80 g / 2.8 oz / ½ medium apple
• Chia seeds: 8 g / 0.3 oz / 2 tsp
• Pure maple syrup: 10 g / 0.35 oz / 2 tsp
• Coconut oil or butter: 2 g / ½ tsp (for sautéing apple)
• Cinnamon: ½ tsp
• Nutmeg: pinch
• Raisins: 10 g / 1 Tbsp
• Salt: pinch
• Optional toppings: extra cinnamon, walnuts, granola, or apple slices (not included in macros)

Directions

1. Sauté the apple: In a small pan over medium heat, melt coconut oil. Add chopped apple, maple syrup, cinnamon, nutmeg, and a pinch of salt. Cook 3–5 minutes until soft, caramelized, and fragrant.
2. Combine: In a jar or container, mix oats, protein powder, chia seeds, raisins, yogurt, and milk. Whisk protein into milk first to dissolve smoothly. Add the warm apples and stir.
3. Chill: Cover and refrigerate overnight (or at least 4 hours).
4. In the morning: Stir again and add a splash of milk if too thick.
5. Serve: Enjoy cold or warm. Microwave 45–60 seconds for a cozy “apple pie” oatmeal vibe.

Meal Prep Instructions

• Batch Ahead (Using Oven-Roasted Apples): Roast 2–3 apples at 400°F (200°C) for 15–20 min with cinnamon, maple syrup, raisins, and a pinch of salt. Cool, then portion ~80 g apple mixture per jar.
• Storage: Make 3–4 jars at once and refrigerate up to 4 days. Stir before serving; add a splash of milk if needed to loosen.
• Reheat Option: Microwave 45–60 sec for warm, dessert-style oats.

Coach’s Tip

Sprinkle crushed walnuts, granola, or a few oats on top before reheating for a “baked crumble” effect — it adds texture and makes the oats taste like warm apple crisp.

High-Protein Veggie Quiche

Calories: 500 kcal

Protein: 41 g

Prep Time: 10 min   Cook Time: 30–35 min

Serves: 1 (personal quiche) or 2 smaller portions

Ingredients

• Whole-wheat tortilla (7–8 in): 50 g / 1.8 oz / 1 tortilla
• Olive oil spray, for misting (keeps calories low while crisping)

• Large eggs: 2 (100 g / 3.5 oz)
• Egg whites: 66 g / 2.3 oz / ¼ cup
• Low-fat cottage cheese (1–2%): 80 g / 2.8 oz / ~⅓ cup
• Part-skim mozzarella (shredded) or cheddar: 28 g / 1 oz / ¼ cup
• Red bell pepper, diced: 40 g / 1.4 oz / ~¼ cup
• Baby spinach, chopped: 30 g / 1.0 oz / ~1 cup (loosely packed)
• Cherry tomatoes, halved: 40 g / 1.4 oz / ~4–5 halves
• Red onion, finely diced: 15 g / 0.5 oz / 1 Tbsp
• Salt & pepper: to taste
• Optional: pinch dried basil or chili flakes

Directions

1. Preheat oven to 350°F / 175°C. Lightly spray a small oven-safe dish (~5–6 in).
2. Make the crust: Press the tortilla into the dish to form a shell, mist lightly with olive oil spray, and prebake 5–7 min until just set and lightly crisp.
3. Sauté veggies: Lightly spray a skillet; cook onion and bell pepper 2–3 min until softened. Add spinach; cook until wilted.
4. Mix filling: In a bowl, whisk eggs, egg whites, cottage cheese, salt, pepper, and optional herbs. Stir in sautéed veggies, tomatoes, and half the cheese.
5. Bake: Pour into the tortilla shell, sprinkle remaining cheese on top, and bake 25–30 min until the center is set and the top is lightly golden.
6. Rest 5 min before slicing.

Meal Prep Instructions

• Batch for the Week: Make 2–3 quiches at once using small oven-safe dishes or mini loaf pans lined with tortillas. Once baked and cooled, slice into halves or quarters for grab-and-go portions.
• Storage: Wrap slices in parchment; store in an airtight container — fridge up to 4 days or freezer up to 1 month.
• Reheat: Air fryer 350°F / 175°C for 3–4 min (best texture); oven 325°F / 160°C for 10 min; microwave ~60 sec.

Coach’s Tip

When reheating, add a drizzle of hot sauce, a spoon of salsa, or a pinch of shredded cheese and re-melt — it brings back that fresh-baked vibe even on Day 4. For an extra-crisp shell, reheat slices in the air fryer.

Chocolate Protein Smoothie

Calories: 420 kcal

Protein: 39 g

Prep Time: 5 min Cook Time: 0 min

Serves: 1

Ingredients

• Unsweetened almond milk: 240 ml / 8 fl oz / 1 cup
• Plain Greek yogurt (2%): 100 g / 3.5 oz / ½ cup
• Chocolate whey or plant-based protein powder: 30 g / 1.05 oz / 1 scoop
• Frozen banana: 100 g / 3.5 oz / ~1 small
• Natural peanut butter or almond butter: 10 g / 0.35 oz / 2 tsp
• Unsweetened cocoa powder: 5 g / 0.18 oz / 1 Tbsp
• Honey or pure maple syrup: 5 g / 0.18 oz / 1 tsp
• Chia seeds: 5 g / 0.18 oz / 1 tsp
• Ice cubes: 5–6 (adjust for thickness)
• Pinch of salt (enhances chocolate flavor)
• Optional: ½ tsp vanilla extract or 1–2 espresso ice cubes (mocha twist)

Directions

1. Add ingredients to a blender in this order: milk, yogurt, protein powder, banana, nut butter, cocoa powder, then remaining items.
2. Blend on high 45–60 seconds until thick and creamy. Add a splash more milk if too dense.
3. Taste and adjust sweetness with a drizzle of honey or a few banana slices, if desired.
4. Pour into a glass; dust with cocoa or add chocolate shavings (optional).

Meal Prep Instructions

• Smoothie Packs: Portion banana, cocoa powder, protein powder, and chia seeds into freezer bags (3–5 at once). In the morning, add yogurt, nut butter, and almond milk; blend and go.
• Storage: Best enjoyed fresh, but refrigerate up to 24 hours in a shaker or sealed jar. Shake or re-blend before drinking.
• Freezer Option: Blend fully, pour into a mason jar or popsicle mold, and freeze for a “protein fudge shake.”

Coach’s Tip

Don’t skimp on the salt + cocoa — that combo deepens chocolate flavor and cuts protein aftertaste. Blend longer than you think (45–60 sec), and use frozen banana only for a silky, frosty texture.

Spinach Potato Breakfast Frittata 

Calories: 410

Protein: 23 g

Prep Time: 15 mins  |  Cook Time: 25 mins

Serves: 4

Ingredients

• Yukon gold potatoes (small): 300g / 10.6 oz / ~2 small potatoes
• Garlic cloves: 6g / 0.2 oz / 2 cloves
• Fresh (or dried) thyme: 2 tsp / 2g
• Eggs: 400g / 14 oz / 8 large eggs
• Light cooking cream: 60g / 2.1 oz / 1/4 cup
• Gruyère, Fontina or cheddar cheese (grated): 113g / 4 oz / 1 cup
• Baby spinach: 60g / 2 oz / 2 cups
• Cherry tomatoes (halved): 300g / 10.6 oz / 2 cups
• Olive oil: 28g / 1 oz / 2 Tbsp
• Salt: 1 tsp
• Black pepper: 1/4 tsp

Directions

1. Preheat oven to 400°F / 200°C.

2. Thinly slice the potatoes and mince the garlic. Halve the cherry tomatoes and grate the cheese if needed.

3. Heat olive oil in an oven-safe skillet over medium heat. Add the sliced potatoes, salt and pepper. Cook 5–6 minutes until tender and lightly golden.

4. Add garlic, thyme, spinach, and cherry tomatoes. Cook 1–2 minutes until spinach wilts.

5. In a bowl, whisk eggs with light cream until smooth. Pour mixture evenly into the skillet.

6. Sprinkle cheese evenly over the top and cook on the stovetop 1–2 minutes until the edges begin to set.

7. Transfer skillet to oven and bake 8–10 minutes until the eggs are fully set. Broil 1–2 minutes for a lightly golden top if desired.

8. Cool for 5 minutes, slice into 4 wedges, and serve.

Meal Prep Instructions

• Batch Cook Entire Frittata: This recipe is ideal for meal prep. Cook the full frittata, cool completely, and slice into 4 portions.

• Refrigerate (Option 1): Store slices in airtight containers up to 4 days. Reheat in microwave 60–90 seconds or air fryer 3–4 minutes.

• Freeze for Later (Option 2): Wrap individual slices and freeze up to 1 month. Reheat from frozen in microwave 2–3 minutes or oven at 350°F / 175°C for ~15 minutes.

Edamame Avo Toast

Calories: 453

Protein: 30 g

Prep Time: 15 mins  |  Cook Time: 12 mins

Serves: 4

Ingredients

• Cottage cheese: 226g / 8 oz / 1 cup

• Shelled edamame (steamed): 150g / 5.3 oz / ~1 cup (2 servings)

• Avocado (medium, flesh only): 150g / 5.3 oz / 1 avocado

• Fresh cilantro: 10g / 0.35 oz / small handful (~¼ cup loosely packed)

• Lime or lemon juice: 30g / 1 oz / 2 Tbsp

• Salt: ½ tsp (or to taste)

• Black pepper: ¼ tsp

• Eggs: 400g / 14 oz / 8 large eggs

• Dave’s Killer Bread: 160g / 5.6 oz / 4 slices

Directions

1. Place eggs in a saucepan and cover with water. Bring to a boil, then cover, remove from heat, and let sit 10–12 minutes. Transfer to ice water, peel, and refrigerate.

2.  Add cottage cheese, edamame, avocado, cilantro, citrus juice, salt, and pepper to a food processor.

3.  Blend until mostly smooth with a lightly textured consistency. Taste and adjust seasoning if needed.

4.  Divide the mixture evenly into 4 portions and store chilled.

5.  To serve, toast one slice of Dave's Killer Bread.

6.  Spread one portion of the edamame-avocado mixture onto the toast.

7.  Plate with two boiled eggs (halved if desired), season lightly with salt and pepper, and serve.

Meal Prep Instructions

• Batch Prep the Spread:
  Blend the cottage cheese, edamame, avocado, cilantro, and citrus juice all at once and divide into 4 airtight containers. Press a small piece of plastic wrap directly on the surface to slow avocado browning.
• Refrigerate (Option 1): Store spread and boiled eggs in separate airtight containers up to 4 days. Toast bread fresh when serving for best texture. Assemble in under 3 minutes.
• Freeze for Later (Option 2): The spread can be frozen, though texture softens slightly after thawing. Freeze portions up to 1 month. Thaw overnight in the fridge and stir before using.
• Boiled eggs and bread are best made fresh rather than frozen.

Ultra-Fast Grab-and-Go Tip:

• Pre-peel eggs and store two per container alongside a portion of spread. In the morning, just toast bread and assemble.
• Breakfast becomes a 90-second operation instead of a morning negotiation.

Tropical Layered Chia Pudding

Calories: 494

Protein: 25 g

Prep Time: 10 mins  |  Set Time: Overnight (or minimum 4 hours)

Serves: 4

Ingredients

• Chia seeds: 120g / 4.2 oz / ½ cup

• Unsweetened carton coconut milk: 800ml / 27 fl oz / 3½ cups

• Hemp seeds: 55g / 1.9 oz / 4 Tbsp

• Honey or maple syrup: 20g / 0.7 oz / 1 Tbsp

• Vanilla extract: 5ml / 1 tsp

• Lime zest: 4g / 1 tsp

• Plain Greek yogurt (2%): 560g / 19.8 oz / 2⅓ cups

• Honey (for yogurt layer): 15g / 0.5 oz / 1 Tbsp

• Fresh mango (diced): 200g / 7 oz / 1½ cups

• Fresh pineapple (chunks): 150g / 5.3 oz / 1 cup

• Toasted coconut flakes (unsweetened): 30g / 1 oz / ⅓ cup

• Lime juice: 20g / 0.7 oz / 1½ Tbsp

Directions

1.  Make the chia base: In a large bowl or jug, whisk together coconut milk, honey, vanilla extract, and lime zest until combined. Stir in chia seeds and hemp seeds and whisk well to distribute evenly. Let sit 5 minutes, then whisk again to prevent clumping.

2.  Divide the chia mixture evenly into 4 jars or containers. Cover and refrigerate overnight or at least 4 hours until thick and pudding-like.

3.  Prep the toppings: Toss diced mango and pineapple with lime juice. Refrigerate until ready to serve.

4.  Make the yogurt layer: Stir honey into Greek yogurt until smooth.

5.  Assemble: Spoon a generous layer of honey yogurt over each chia pudding. Top with mango, pineapple, toasted coconut flakes, and an extra drizzle of honey if desired. Serve straight from the fridge.

Meal Prep Instructions

• Batch Prep: Make all 4 jars Sunday night — they're ready to grab all week. Add yogurt and toppings fresh each morning for best texture and colour. Takes under 2 minutes to assemble.

• Refrigerate (Option 1): Store chia pudding base in sealed jars up to 5 days. Keep mango and pineapple in a separate airtight container up to 3 days. Yogurt layer is best added fresh each morning.

• Freeze for Later (Option 2): The chia base freezes well up to 1 month. Thaw overnight in the fridge. Always add yogurt and fresh fruit on the day of serving.

Tofu and Egg Breakfast Scramble

Calories: 370

Protein: 33 g

Prep Time: 10 mins  |  Cook Time: 10 mins 

Serves: 4

Ingredients

•  Extra-firm tofu, pressed: 800g / 28 oz / 4 cups crumbled
• Whole eggs: 200g / 7 oz / 4 large eggs
• Nutritional yeast: 40g / 1.4 oz / 4 Tbsp
• Baby spinach: 120g / 4.2 oz / 4 large handfuls
• Cherry tomatoes, halved: 200g / 7 oz / 1⅓ cups
• Yellow onion, diced: 120g / 4.2 oz / 1 medium
• Garlic cloves, minced: 12g / 0.4 oz / 4 cloves
• Olive oil: 20ml / 0.7 fl oz / 4 tsp
• Turmeric: 4g / — / 2 tsp
• Smoked paprika: 4g / — / 2 tsp
• Garlic powder: 2g / — / 1 tsp
• Cumin: 2g / — / 1 tsp
• Salt & black pepper: to taste 

Directions

1. Press tofu for at least 10 minutes, then crumble into bite-sized pieces with your hands.

2. Heat olive oil in a large skillet over medium-high heat. Sauté onion for 3–4 minutes until softened. Add garlic and cook 1 minute more.

3. Add crumbled tofu. Stir in turmeric, smoked paprika, garlic powder, cumin, salt, and pepper. Cook 4–5 minutes, stirring occasionally, until tofu is lightly golden.

4. Push tofu to the side of the pan. Crack in eggs and scramble gently until just set, then fold into the tofu mixture.

5. Stir in spinach and tomatoes. Cook 1–2 minutes until spinach is wilted and tomatoes are softened.

6. Stir in nutritional yeast. Taste and adjust seasoning. Serve immediately or divide into 4 meal prep containers.

Meal Prep Instructions

• Batch Prep: Cook the Full Recipe. Make the entire scramble at once. Cool and divide into 4 airtight containers. Refrigerate up to 4 days.

• Reheat: Microwave for 1.5–2 minutes, stirring halfway. Add a splash of water before reheating to prevent dryness. Or reheat in a skillet over medium heat for 3–4 minutes.

• Freeze for Later: Omit eggs before freezing; scramble eggs fresh when reheating. Freeze tofu base up to 1 month. Thaw overnight in fridge before reheating. 

One-Pan Shakshuka with Lentils & Eggs

Calories: 420

Protein: 33 g

Prep Time: 10 mins  |  Cook Time: 25 mins 

Serves: 4

Ingredients

•  Green or brown lentils (cooked) 480g / 17 oz / 2 cups
• Whole eggs 200g / 7 oz / 4 large eggs
  Egg whites 184g / 6.5 oz / ¾ cup
• Crushed tomatoes (canned) 800g / 28 oz / 2 cans
• Red bell pepper (diced) 150g / 5.3 oz / 1 large
• Yellow onion (diced) 120g / 4.2 oz / 1 medium
• Garlic cloves (minced) 15g / 0.5 oz / 4 cloves
• Feta cheese (crumbled) 80g / 2.8 oz / ½ cup
• Olive oil 15ml / 0.5 fl oz / 1 Tbsp
• Smoked paprika 2 tsp
• Ground cumin 1 tsp
• Chili flakes ½ tsp
• Salt & pepper to taste
• Fresh parsley (to garnish) handful

Directions

1. Heat olive oil in a large oven-safe skillet over medium heat. Sauté onion and bell pepper for 5–6 minutes until softened.

2. Add garlic, smoked paprika, cumin, and chili flakes. Cook 1 minute until fragrant.

3. Stir in crushed tomatoes and cooked lentils. Season with salt and pepper. Simmer on low for 8–10 minutes.

4. Whisk egg whites and pour evenly over the sauce. Create 4 wells and crack a whole egg into each well.

5. Cover the pan and cook on low-medium for 5–7 minutes until egg whites are just set but yolks remain slightly runny.

6. Top with crumbled feta and fresh parsley. Serve directly from the pan with crusty bread or pita.

Meal Prep Instructions

• Batch Cook: Make the tomato-lentil base in bulk and refrigerate up to 4 days. Reheat a portion in a small skillet and cook eggs fresh each time.

• Assemble Ahead (Option 1): Store the sauce base in meal-prep containers. Each morning, pour into a pan, heat, add eggs, and cook in 10 minutes.

• Freeze for Later (Option 2): Freeze just the tomato-lentil sauce in portions for up to 2 months. Thaw overnight, reheat, and cook eggs fresh.

One-Pan Egg, Black Bean & Quinoa Skillet

Calories: 460

Protein: 32 g

Prep Time: 5 mins  |  Cook Time: 25 mins 

Serves: 4

Ingredients

• Black beans (canned, drained & rinsed) 480g / 17 oz / 2 cans
• Quinoa (dry) 200g / 7 oz / 1 cup
• Whole eggs 200g / 7 oz / 4 large eggs
• Egg whites 184g / 6.5 oz / ¾ cup
• Vegetable broth (low sodium) 480ml / 16 fl oz / 2 cups
• Shredded cheddar (reduced fat) 80g / 2.8 oz / ¾ cup
• Red bell pepper (diced) 150g / 5.3 oz / 1 large
• Corn (frozen or canned, drained) 150g / 5.3 oz / 1 cup
• Red onion (diced) 100g / 3.5 oz / ¾ cup
• Garlic cloves (minced) 10g / 0.35 oz / 3 cloves
• Olive oil 15ml / 0.5 fl oz / 1 Tbsp
• Ground cumin 1½ tsp
• Smoked paprika 1 tsp
• Chili powder 1 tsp
• Salt & pepper to taste
• Salsa or hot sauce (to serve) to taste

Directions

1. Rinse quinoa well. Combine quinoa and broth in a large oven-safe skillet. Bring to a boil, reduce heat, cover and simmer 12–15 minutes until quinoa is cooked and liquid absorbed.

2. Fluff quinoa with a fork. Push to the sides of the pan. Add olive oil to the center and sauté red onion, bell pepper, and garlic 3–4 minutes.

3. Stir everything together. Add black beans, corn, cumin, smoked paprika, and chili powder. Cook 2–3 minutes to heat through.

4. Whisk egg whites lightly and pour over the mixture. Stir gently and cook 2 minutes until mostly set.

5. Create 4 wells. Crack a whole egg into each. Cover and cook 4–5 minutes until whites are set.

6. Sprinkle cheddar on top. Cover 1 minute to melt. Serve with salsa or hot sauce.

Meal Prep Instructions

• Batch Cook: Cook the quinoa and black bean base in full. Divide into 4 portions. Each meal, reheat a portion in a skillet over medium heat, then cook 1 egg per serving fresh.

• Assemble Ahead (Option 1): Store the quinoa-bean base in meal-prep containers up to 4 days. Reheat in the microwave 2–3 minutes, then top with a freshly cooked egg and salsa.

• Freeze for Later (Option 2): Freeze the bean-quinoa base (no eggs or cheese) up to 2 months. Thaw overnight, reheat, and cook eggs and add cheese fresh when serving.

Chocolate Peanut Butter Cup Overnight Oats

Calories: 615

Protein: 47 g

Prep Time: 5 mins  |  Cook Time: 0 min (overnight rest)  

Serves: 1

Ingredients

• Rolled oats: 55g / 1.9 oz / ½ cup + 1 Tbsp
• Chocolate whey protein powder: 30g / 1.1 oz / 1 scoop
• PB2 (powdered peanut butter): 14g / 0.5 oz / 2 Tbsp
• Cacao powder: 3g / 0.1 oz / 1 tsp
• Chia seeds: 8g / 0.3 oz / 2 tsp
• Ripe banana: 120g / 4.2 oz / 1 medium (half mashed, half chopped)
• Skyr or plain Greek yogurt: 60g / 2.1 oz / 3 Tbsp
• Unsweetened almond milk: 150ml / 5.1 fl oz / ⅔ cup
• Honey: 7g / 0.25 oz / 1 tsp
• Ground cinnamon: ½ tsp
• Tiny pinch of salt
• Optional toppings (not included in macros): dark chocolate chips, crushed peanuts, cacao nibs

Directions

1. In a jar or container, combine oats, protein powder, PB2, cacao powder, chia seeds, cinnamon, and salt. Stir to mix dry ingredients.

2. Mash half the banana directly into the mixture and stir well.

3. Add the Skyr or Greek yogurt and mix until creamy and fully combined.

4. Slowly pour in the almond milk while stirring, then drizzle in the honey.

5. Fold in the chopped banana pieces.

6. Cover and refrigerate overnight (or at least 6 hours).

7. In the morning, stir well. If too thick, add a small splash of almond milk and stir again.

Meal Prep Instructions

• Batch Ahead: Make up to 3 jars at once - prep all ingredients simultaneously and divide evenly. Keeps well for up to 3 days in the fridge.

• Storage: Refrigerate in sealed jars or airtight containers for up to 3 days.

• Stir before eating each day as the oats continue to absorb liquid overnight.

• Reheat: Best served cold straight from the fridge. If you prefer it warm/room temperature, microwave for 30-60 seconds and stir well.

Chipotle-Style Taco Bowl

Calories: 460

Protein: 35 g

Prep Time: 10 min Cook Time: 25 min

Serves: 1

Ingredients

• Uncooked white or brown rice: 50 g / 1.75 oz / ¼ cup (yields ~150 g cooked; use 80 g / ½ cup in bowl)
• Water: 120 ml / 4 fl oz / ½ cup
• Pinch of salt

• Lean ground beef (90–95% lean): 115 g / 4 oz / ~½ cup raw (yields ~85 g cooked)
• Olive oil spray, for cooking
• Garlic powder: ½ tsp
• Smoked paprika: ½ tsp
• Chili powder: ½ tsp
• Cumin: ¼ tsp
• Salt & pepper: to taste

• Cooked rice: 80 g / 2.8 oz / ½ cup (from above)
• Black beans (drained & rinsed): 30 g / 1 oz / 2 Tbsp
• Corn (frozen or canned): 20 g / 0.7 oz / 2 Tbsp
• Pico de gallo or salsa: 30 g / 1 oz / 2 Tbsp
• Light shredded cheese: 28 g / 1 oz / ¼ cup
• Light sour cream or Greek yogurt: 15 g / 0.5 oz / 1 Tbsp
• Lime juice: from 1 wedge (~5 ml / 1 tsp)
• Optional toppings: cilantro, jalapeño, or diced avocado (not in macros)

Directions

1. Cook the rice: In a small pot, combine rice, water, and salt. Bring to a boil, then simmer on low, covered — 12–15 min (white) or 20–25 min (brown) until tender. Fluff and set aside.
2. Cook the beef: Heat a non-stick skillet with olive oil spray. Add ground beef and seasonings. Cook 5–7 min until browned and fragrant. Drain excess fat if needed.
3. Warm the add-ins: Heat beans and corn together in a small pan or microwave for 1–2 minutes.
4. Assemble the bowl: Layer rice, seasoned beef, black beans, corn, pico, and cheese.
5. Finish with sour cream, lime juice, and cilantro or jalapeño. Serve warm.

Meal Prep Instructions

• Batch for 3–4 servings: Cook 150 g (¾ cup) dry rice with 360 ml (1½ cups) water and 450 g (1 lb) lean beef using triple the spices. Portion rice, beef, beans, and corn; add pico, cheese, and sour cream fresh.
• Storage: Refrigerate up to 4 days.
• Reheat: Microwave base 1–2 min, then add cold toppings before serving.

Coach’s Tip

Stir 1 tsp lime juice and 1 Tbsp chopped cilantro into cooked rice before serving for a true Chipotle-style finish — bright, fresh, and aromatic without changing macros.

Turkey Avocado BLT

Calories: 505

Protein: 38 g

Prep Time: 10 min   Cook Time: 10 min

Serves: 1

Ingredients

• Whole grain or sourdough bread — 2 slices (90 g / 3.2 oz)
• Turkey breast (deli-style or cooked, lean) — 90 g / 3.2 oz (~4–5 slices)
• Turkey bacon — 2 strips (16 g / 0.6 oz)
• Ripe avocado — 50 g / 1.8 oz (~¼ medium)
• Tomato, sliced — 50 g / 1.8 oz (~3 slices)
• Romaine or butter lettuce — 20 g / 0.7 oz (~2 leaves)
• Light mayo or Greek yogurt — 15 g / 1 Tbsp
• Lemon juice — 5 ml / 1 tsp (mix with avocado to prevent browning)
• Salt & black pepper — to taste

Directions

1. Cook the bacon: Heat a skillet over medium. Cook turkey bacon 3–4 min per side until crisp. Drain on paper towels.
2. Mash the avocado: In a small bowl, mash avocado with lemon juice, salt, and pepper.
3. Toast the bread: Toast both slices lightly.
4. Assemble: Spread light mayo (or Greek yogurt) on one slice, mashed avocado on the other. Layer turkey, bacon, tomato, and lettuce.
5. Finish: Press lightly, slice in half, and serve warm or chilled.

Meal Prep Instructions

• Prep Components Separately: Cook all turkey bacon at once; pre-slice tomato and lettuce. Store components in separate airtight containers (bacon & turkey can share).
• Avocado Hack: Mix mashed avocado with 1 tsp lemon juice and 1 tsp Greek yogurt — prevents browning and keeps it creamy up to 3 days.
• Assembly Shortcut: Keep bread at room temp. Assemble fresh when ready — ~2 minutes.
• Grab-and-Go: If preassembling (travel day), skip toasting. Use sturdy sourdough/multigrain, spread avocado on both inner slices as a moisture barrier, and wrap tightly in parchment. Stays fresh up to 24 hrs refrigerated.
• Storage: Refrigerate components up to 3–4 days (except bread). Toast & assemble right before eating for café-style crispness.

Coach’s Tip

For maximum crunch, toast bread then let it cool 2–3 minutes before assembling — steam softens toast. Add tomato in the center (between turkey and lettuce) so the avocado “barrier” keeps bread from getting soggy.

Classic Chicken Caesar Salad

Calories: 495

Protein: 46 g

Prep Time: 10 min   Cook Time: 10 min

Serves: 1

Ingredients

• Chicken breast: 120 g / 4.2 oz (~1 small breast)
• Olive oil: 5 g / 1 tsp
• Garlic powder: ½ tsp
• Onion powder: ¼ tsp
• Smoked paprika: ¼ tsp
• Salt & black pepper: to taste
• Optional: squeeze of lemon juice after cooking

• Romaine lettuce (chopped): 100 g / 3.5 oz (~3 cups)
• Light Caesar dressing: 30 g / 1 oz / 2 Tbsp
• Shaved or grated Parmesan: 15 g / 0.5 oz / 2 Tbsp
• Whole grain croutons: 20 g / 0.7 oz (~⅓ cup)
• Optional: fresh cracked pepper or extra lemon juice to finish

Directions

1. Cook the chicken: Toss chicken with olive oil, garlic, onion powder, smoked paprika, salt, and pepper. Heat a skillet or grill pan over medium-high; cook 5–6 min per side (to 165°F / 74°C). Rest 3–5 min, then slice thinly.
2. Toss the salad: In a large bowl, combine romaine, sliced chicken, half the Parmesan, and dressing; toss to coat.
3. Finish: Top with croutons and remaining Parmesan. Add cracked pepper or a squeeze of lemon. Serve immediately.

Meal Prep Instructions

• Batch Ahead: Cook 3–4 chicken breasts at once with the same seasoning. Chill and slice; store separately from lettuce and dressing.
• Storage: Chicken up to 4 days; lettuce up to 3 days (keep dry); dressing (store-bought) up to 1 week; croutons at room temp.
• Quick Assembly: Pack lettuce, chicken, and Parmesan together; keep dressing & croutons in small side containers. Toss right before eating.

Coach’s Tip

Dry greens = better cling. After washing romaine, spin or pat completely dry so the light dressing coats evenly without watering down the flavor. Toss in a big bowl (not in the container) for restaurant-level coverage.

Creamy Chicken Greek Pasta Salad

Calories: 515 kcal

Protein: 47 g

Prep Time: 10 min   Cook Time: 20 min

Serves: 1

Ingredients

• Chicken breast: 125 g / 4.4 oz (raw → ~100 g / 3.5 oz cooked)
• Pasta (high-protein or whole wheat): 60 g / 2.1 oz / ~¾ cup dry
• Olive oil: 5 g / 1 tsp (divided)
• Salt: pinch (for pasta water)
• Garlic powder: ¼ tsp
• Dried oregano: ¼ tsp
• Black pepper: to taste

• Cherry tomatoes (halved): 50 g / 1.8 oz / ~6–8
• Cucumber (chopped): 40 g / 1.4 oz / ~¼ cup
• Red onion (thinly sliced): 15 g / 0.5 oz / 1 Tbsp
• Light cream cheese (softened): 25 g / 0.9 oz / ~1½ Tbsp
• Reduced-fat feta (crumbled): 15 g / 0.5 oz / 1 Tbsp
• Bacon bits (chopped): 10 g / 0.35 oz / 1 Tbsp
• Fresh parsley or dill (chopped): 2 g / 0.07 oz / 1 tsp
• Kalamata olives, chopped (optional): 10 g / 0.35 oz / ~6–8 slices

• Olive oil: 5 g / 1 tsp
• Lemon juice: 10 ml / 2 tsp
• Greek yogurt (plain, 2%): 5 g / 1 tsp (optional, extra creaminess)
• Garlic powder: pinch
• Salt & pepper: to taste

Directions

1. Cook the pasta: Boil in salted water per package (8–10 min). Drain, toss with ½ tsp olive oil to prevent sticking, and cool slightly.
2. Cook the chicken: Heat a non-stick pan with ½ tsp olive oil. Season chicken with garlic, oregano, salt, and pepper. Cook 5–6 min per side to 165°F / 74°C. Rest, then slice or dice.
3. Make the dressing: Whisk olive oil, lemon juice, Greek yogurt, garlic powder, salt, and pepper until smooth.
4. Assemble: In a large bowl combine pasta, chicken, tomatoes, cucumber, red onion, cream cheese, feta, and bacon. Add dressing and toss to coat.
5. Finish & serve: Sprinkle herbs and olives; season to taste. Serve chilled or at room temperature.

Meal Prep Instructions

• Batch Ahead: Make 3–4 servings by doubling/tripling ingredients. Store pasta, chicken, and dressing separately; mix just before serving.
• Storage: Refrigerate up to 4 days. (Add avocado fresh on serving day for best color and taste.)
• Reheat Option: For a warm bowl, heat pasta + chicken 45–60 sec, then toss with dressing after warming.

Coach’s Tip

For an ultra-silky sauce, whisk the light cream cheese directly into the dressing first — it softens and emulsifies, coating the pasta like a restaurant-style creamy Greek dressing without extra fat.

Chicken Burrito

Calories: 540

Protein: 46 g

Prep Time: 10 min  |  Cook Time: 20 min

Serves: 1

Ingredients

• Raw boneless, skinless chicken thighs: 130 g / 4.6 oz / ~1½ small thighs
• Olive oil: 5 g / 1 tsp
• Garlic powder: ½ tsp
• Smoked paprika: ½ tsp
• Cumin: ¼ tsp
• Chili powder: ¼ tsp
• Salt & pepper: to taste
• Lime juice: 5 ml / 1 tsp (after cooking)

• Whole wheat tortilla: 60 g / 2.1 oz / 1 medium
• Corn (frozen or canned): 30 g / 1 oz / 2 Tbsp
• Black beans (drained & rinsed): 15 g / 0.5 oz / 1 Tbsp
• Bell peppers & onions (sautéed): 60 g / 2.1 oz / ⅓ cup
• Light shredded cheese (Mexican blend or cheddar): 20 g / 0.7 oz / 2 Tbsp
• Salsa: 15 g / 0.5 oz / 1 Tbsp
• Optional: chopped cilantro or squeeze of lime

Directions

1. Cook the chicken: Heat a skillet over medium-high and add olive oil. Season chicken with garlic powder, smoked paprika, cumin, chili powder, salt, and pepper. Cook 5–6 minutes per side until golden and fully cooked (165°F / 74°C). Rest 2 minutes, then slice or shred. Toss with lime juice.
2. Sauté the veggies: In the same skillet, add peppers and onions. Cook 3–5 minutes until softened and lightly caramelized.
3. Warm the add-ins: Heat corn and black beans together for 1–2 minutes (microwave or small pan).
4. Assemble: Warm the tortilla in a dry pan for 30 seconds per side. Layer chicken, beans, corn, peppers, cheese, and salsa in the center.
5. Wrap & toast: Fold in the sides and roll tightly. Toast seam-side down in the skillet for 1–2 minutes per side until golden and crisp.
6. Serve: Slice in half and enjoy warm with extra salsa or Greek yogurt for dipping.

Meal Prep Instructions

• Batch for 3–4 Burritos: Cook 400–500 g chicken thighs at once using the same seasoning. Sauté 1–2 bell peppers and 1 onion together, and portion everything separately (chicken, veg, beans/corn). Assemble fresh daily for best texture.
• Storage: Keep components refrigerated up to 4 days. Store tortillas separately to prevent sogginess.
• Freezer Option: Assemble and toast burritos fully. Wrap tightly in foil and freeze up to 1 month. Reheat in oven (350°F / 175°C for 15 min) or microwave (2–3 min).

Coach’s Tip

Before wrapping, sprinkle a little cheese directly on the tortilla and melt it for 15 seconds — it seals the burrito when you fold it and gives that melty “Chipotle finish.”

Deli-Style Tuna Melt

Calories: 470

Protein: 36 g

Prep Time: 10 min  |  Cook Time: 10 min

Serves: 1

Ingredients

• Canned tuna (drained): 85–90 g / 3 oz (~⅔ can)
• Light mayonnaise: 25 g / 0.9 oz / 1½ Tbsp
• Dijon mustard: 5 g / 1 tsp
• Red onion (finely diced): 15 g / 0.5 oz / 1 Tbsp
• Celery (finely chopped): 20 g / 0.7 oz / 2 Tbsp
• Lemon juice: 5 ml / 1 tsp
• Salt & black pepper: to taste
• Optional: pinch of paprika or dill

• Whole-grain or sourdough bread: 2 slices (90 g / 3.2 oz)
• Light shredded cheddar or Swiss cheese: 28 g / 1 oz / ¼ cup
• Tomato slices: 40 g / 1.4 oz (~3 slices)
• Olive oil or light butter: 5 g / 1 tsp (for grilling)

Directions

1. Make the tuna salad: In a bowl, combine drained tuna, light mayo, mustard, onion, celery, lemon juice, salt, and pepper. Mix until creamy but still slightly chunky. Adjust seasoning to taste.
2. Assemble the melt: Lay out the bread. Spread tuna mixture evenly on one slice. Add tomato slices and cheese, then top with the second slice.
3. Grill it up: Heat a skillet over medium heat. Lightly brush or spray both sides with olive oil or butter. Grill 2–3 minutes per side, pressing slightly, until golden and melted.
4. Serve: Slice diagonally and enjoy warm — crisp outside, melty center.

Meal Prep Instructions

• Batch Ahead: Mix tuna with mayo, lemon juice, and seasonings — lasts 2–3 days refrigerated. Grill sandwiches fresh for best crunch.
• Storage: Tuna salad up to 3 days refrigerated. Pre-assembled (ungrilled) up to 24 hours. Grilled: up to 2 days; reheat in air fryer at 350°F (175°C) for 2–3 minutes to re-crisp.

Coach’s Tip

For true “diner” flavor, spread a thin layer of mustard on the outside of the bread before grilling — it caramelizes beautifully and adds a tangy, golden crust.

Adult Lunchable Box

Calories: 495

Protein: 47 g

Prep Time: 10 min  |  Cook Time: 0 min

Serves: 1

Ingredients

• Pre-cooked chicken or turkey breast (sliced): 120 g / 4.2 oz / ~1 cup loosely packed
• Hummus: 45 g / 1.6 oz / 3 Tbsp
• Mini pita/naan dippers (or small pita pieces): 35 g / 1.2 oz / ~3 mini rounds
• Baby carrots: 80 g / 2.8 oz / ~⅔ cup
• Mini cucumber or chunks: 80 g / 2.8 oz / ~1 cup sliced
• Mini bell peppers (halved): 75 g / 2.6 oz / ~3 small peppers
• Light spreadable cheese (wedge): 20–21 g / 0.7–0.75 oz / 1 wedge
• Everything bagel seasoning: ½ tsp
• Optional: lemon wedge, Dijon or honey mustard (not in macros)

Directions

1. Prep the pepper bites: Halve mini bell peppers and remove seeds. Spread cheese wedge across the halves and sprinkle with everything bagel seasoning.
2. Assemble the box: Add sliced chicken, hummus (in a cup/liner), pita, carrots, cucumber, and the stuffed pepper halves.
3. Finish: Add a lemon wedge or a small cup of mustard if you like a tangy dip.

Meal Prep Instructions

• Batch 3–4 boxes: Multiply ingredients and portion into airtight containers. Use silicone or paper liners for hummus.
• Keep pita pleasant: Store pitas separately at room temp if possible. If refrigerated, warm 10–15 sec in the microwave (cover with a damp paper towel) to soften.
• Storage: Refrigerate boxes up to 4 days. Add lemon/mustard just before eating.
• Protein swap options (similar macros): Rotisserie chicken breast, turkey slices, or grilled chicken — keep to ~120 g cooked.

Coach’s Tip

Season the sliced chicken lightly with a pinch of salt and a squeeze of lemon right before packing — brightens flavor without extra calories.

Smoked Salmon Flatbread

Calories: 505 kcal

Protein: 33 g

Prep Time: 10 min Cook Time: 8 min

Serves: 1

Ingredients

• Whole-wheat or high-protein flatbread (or naan): 80 g / 2.8 oz / 1 small piece
• Light cream cheese: 30 g / 1 oz / 2 Tbsp
• Plain Greek yogurt (2%): 20 g / 0.7 oz / 1 Tbsp
• Smoked salmon: 75 g / 2.6 oz (~3 oz package portion)
• Red onion (thinly sliced): 15 g / 0.5 oz (~1 Tbsp)
• Capers: 5 g / 0.2 oz / 1 tsp
• Fresh arugula: 20 g / 0.7 oz (~1 cup loosely packed)
• Olive oil: 3 g / 0.1 oz / ½ tsp (optional drizzle)
• Lemon juice: 5 ml / 1 tsp
• Fresh dill (chopped): 2 g / ~1 tsp
• Salt & cracked pepper: to taste

Directions

1. Toast the base: Heat a nonstick pan or oven to 375°F / 190°C. Warm the flatbread 5–8 min until edges are lightly crisp.
2. Make the creamy base: Mix cream cheese, Greek yogurt, lemon juice, dill, salt, and pepper until smooth. Spread evenly over the warm flatbread.
3. Assemble: Layer smoked salmon, red onion, capers, and arugula.
4. Finish: Drizzle with a touch of olive oil and an extra squeeze of lemon before serving.

Meal Prep Instructions

• Prep components separately: Slice onions, wash arugula, and portion salmon and capers. Mix the cream-cheese–yogurt spread in advance (keeps up to 5 days refrigerated).
• Flatbread storage: Keep un-toasted flatbreads sealed at room temp up to 3 days or refrigerated up to 5 days. Toast fresh when assembling.
• Assemble fresh: Toast (3–5 min oven/air fryer), spread the creamy base, then top with chilled ingredients. Café-style in under 5 minutes.

Coach’s Tip

Packing for work? Build it as an open-faced sandwich on half a pita or folded wrap — less soggy and easy to eat, with the same deli-fresh flavor.

Shrimp & Veggie Spring Rolls

Calories: 490

Protein: 42 g

Prep Time: 20 min Cook Time: 5 min

Serves: 1 (makes ~3–4 rolls)

Ingredients

• Cooked shrimp (peeled, tails off): 120 g / 4.2 oz / ~10–12 medium
• Rice paper wrappers: 3–4 (30 g / 1.1 oz total)
• Rice vermicelli noodles (optional): 25 g dry (yields ~75 g cooked)
• Shredded carrots: 40 g / 1.4 oz / ¼ cup
• Cucumber (thinly sliced): 40 g / 1.4 oz / ¼ cup
• Red bell pepper (thin strips): 40 g / 1.4 oz / ¼ cup
• Lettuce or spinach: 30 g / 1 oz / ~1 cup loosely packed
• Fresh mint or cilantro: 5 g / 0.2 oz / few leaves

• Natural peanut butter: 15 g / 1 Tbsp
• Soy sauce (low sodium): 10 ml / 2 tsp
• Lime juice: 5 ml / 1 tsp
• Honey: 5 g / 1 tsp
• Water: 10–15 ml / 2–3 tsp (to thin)
• Garlic powder: pinch
• Optional: chili flakes or sriracha

Directions

1. Prep noodles & shrimp: Cook vermicelli per package (2–3 min), drain, rinse cold. Pat shrimp dry.
2. Prep veggies: Slice carrots, cucumber, and bell pepper into thin strips. Set up an assembly line.
3. Soften rice paper: Dip a wrapper in warm water ~10–15 sec until pliable; place on a damp board.
4. Assemble: Layer lettuce, veggies, noodles, herbs, and ~3 shrimp. Fold sides in and roll tightly.
5. Make sauce: Whisk sauce ingredients until smooth, thinning with water as needed.
6. Serve: Halve rolls; garnish with sesame or peanuts (optional). Serve with peanut sauce.

Meal Prep Instructions

• Batch ahead: Make 9–12 rolls (3 servings). Wrap each in a damp paper towel + plastic wrap; store in an airtight container 2–3 days.
• Sauce storage: Keep peanut sauce separate; whisk in a splash of water if it thickens.
• Variation: Swap shrimp for cooked chicken breast or tofu (similar macros).

Coach’s Tip

Eat slightly chilled (not cold) and include a leaf of lettuce in every roll — it adds structure so wrappers don’t tear and keeps fillings crisp.

Crockpot Spiced Turkey & Lentil Stew

Calories: 504

Protein: 40 g

Prep Time: 10 minutes Cook Time: 6-8 hours

Serves: 4

Ingredients

• Olive oil: 15g / 0.5 oz / 1 Tbsp
• Lean ground turkey: 450g / 16 oz / 1 lb
• Onion (diced): 150g / 5.3 oz / 1 medium
• Garlic cloves (minced): 4 cloves
• Tomato paste: 30g / 1 oz / 2 Tbsp
• Canned diced tomatoes: 400g / 14 oz / 1 can
• Red lentils (dried): 200g / 7 oz / 1 cup
• Sweet potato (peeled & cubed): 300g / 10.6 oz / 2 cups
• Chicken or turkey bone broth: 700ml / 24 fl oz / 3 cups
• Light coconut milk: 120ml / 4 fl oz / ½ cup
• Ground cumin: 2 tsp
• Ground coriander: 1½ tsp
• Smoked paprika: 1 tsp
• Turmeric: ½ tsp
• Cayenne pepper: ¼ tsp (or more to taste)
• Salt & pepper: to taste
• Lemon juice: 1 lemon, squeezed in at the end

Directions

1. Heat olive oil in a skillet over medium-high heat. Brown the ground turkey for 3–4 minutes, breaking it apart. Season with salt, pepper, and half the spices.

2. Add the browned turkey, onion, garlic, tomato paste, diced tomatoes, lentils, sweet potato, bone broth, and remaining spices to the crockpot. Stir to combine.
3. Cook on low 6–8 hours or high 3–4 hours until lentils are completely soft and stew has thickened. Go and enjoy your day :)
4. When cooked, stir in coconut milk and squeeze in lemon juice. Taste and adjust seasoning — don't be shy with the salt and cayenne.

Meal Prep Instructions

• This one tastes even better the next day as the spices deepen and develop.
  Store in airtight containers up to 4 days in the fridge, or freeze up to 2 months.\
• Reheat: Microwave 1½–2 minutes, or warm on the stovetop over medium heat with a splash of broth to loosen.

Coach's Tip

Add a fresh squeeze of lemon and a pinch of cayenne right before serving — it wakes the whole stew up and makes it taste like it just came off the stove.

Dense Bean Salad

Calories: 510

Protein: 34 g

Prep Time: 15 minutes Cook Time: 0 min

Serves: 5

Ingredients

• Cooked lentils: 1 container (5 servings total)

• Canned chickpeas: 1 can, drained and rinsed

• Canned black-eyed peas: 1 can, drained and rinsed

• Canned black beans: 1 can, drained and rinsed

• Persian cucumbers: ~2 cups / 300g, diced

• Cherry or grape tomatoes: ~2 cups / 300g, halved

• Red onion: ¾ cup / 100g, finely diced

• Bell pepper (any color): 1 cup / 150g, diced

• Bag of Arugula: 1 handful per serving

• Italian seasoning: 2–3 tsp

• Balsamic vinegar: ½ cup / 120 ml

• Salt: 1–1½ tsp (to taste)

• Black pepper: ½ tsp (to taste)

Directions

1. In a large mixing bowl, combine lentils, chickpeas, black-eyed peas, and black beans. Toss gently so the lentils stay intact.

2. Add cucumbers, tomatoes, red onion, and bell pepper.

3. Sprinkle in Italian seasoning, salt, and pepper.

4. Pour balsamic vinegar over the mixture and stir until everything is evenly coated and glossy.

5. Taste and adjust salt, pepper, or seasoning as needed.

6. Let sit at least 10 minutes before serving so the beans soak up the dressing. Chill for deeper flavor if time allows. Serve over handful of arugula.

Meal Prep Instructions

• This salad actually improves with a little rest. The balsamic softens the beans, the seasoning settles in, and everything becomes more cohesive by day two.

• Store in airtight containers up to 4–5 days in the fridge. For best texture, store the arugula separately and assemble just before serving. Freezing is not recommended, as the fresh vegetables will become watery once thawed.

• Serve cold straight from the fridge, or let it sit at room temperature 15–20 minutes to take the chill off. If the beans absorb too much dressing, stir in a small splash of balsamic or a drizzle of olive oil to loosen.

Coach's Tip

Right before serving, add a pinch of flaky salt and a crack of black pepper. If you want to brighten it up even more, toss in a handful of fresh herbs or an extra squeeze of acid. It brings the whole bowl back to life and keeps it from tasting like leftovers.

One Pan Lemon Orzo with Chicken and Spinach

Calories: 569

Protein: 38 g

Prep Time: 10 minutes Cook Time: 25 minutes

Serves: 5

Ingredients

• Chicken thighs (boneless, skinless): 480g / 17 oz / ~4 small thighs

• Dry orzo pasta: 260g / 9.2 oz / 1½ cups

• Low-sodium chicken broth: 700ml / 24 fl oz / 3 cups

• Fresh spinach: 120g / 4.2 oz / 4 cups loosely packed

• Onion (diced): 100g / 3.5 oz / 1 medium

• Garlic cloves (minced): 20g / 0.7 oz / 6 cloves

• Parmesan (grated): 40g / 1.4 oz / ⅓ cup

• Lemon juice: 45g / 1.6 oz / 3 Tbsp

• Lemon zest: 5g / 1 tsp

• Olive oil: 15g / 0.5 oz / 1 Tbsp

• Dried oregano: ½ tsp

• Smoked paprika: ¾ tsp

• Garlic powder: ½ tsp

• Salt & pepper: to taste

• Fresh parsley (garnish): 10g / 0.35 oz / small handful
  
  

Directions

1. Season chicken thighs with smoked paprika, garlic powder, salt, and pepper on both sides. Heat olive oil in a large deep skillet over medium-high heat. Sear chicken 4–5 minutes per side until golden. Remove and set aside — it will finish cooking later.

2. In the same pan, add onion and cook 3 minutes until softened. Add garlic and oregano, stir 30 seconds until fragrant.

3. Add dry orzo and toast 1–2 minutes, stirring constantly, until lightly golden. This step is the secret to deep flavour ... don't skip it.

4. Pour in chicken broth, lemon juice, and lemon zest. Stir well and bring to a boil. Nestle the seared chicken thighs back into the pan, reduce heat to medium-low, and cover. Cook 12–15 minutes, stirring the orzo occasionally, until liquid is mostly absorbed and orzo is tender.

5. Remove chicken and slice or shred. Stir spinach into the orzo — it will wilt in 1–2 minutes from the residual heat. Return chicken to the pan and stir through.

Sprinkle parmesan over the top, garnish with fresh parsley, and serve straight from the skillet.

Meal Prep Instructions

• Batch Cook: Make the full recipe, cool completely, and divide into 4 airtight containers. The orzo continues to absorb liquid as it sits — this one actually gets better overnight.

• Refrigerate (Option 1): Store up to 4 days. Reheat in the microwave 1½–2 minutes with a splash of broth or water to loosen the orzo, or warm in a skillet over medium-low heat. Add a fresh squeeze of lemon after reheating — it makes it taste just made.

• Freeze for Later (Option 2): Portion into freezer-safe containers and freeze up to 2 months. Thaw overnight in the fridge and reheat with a splash of broth to restore the creamy texture. 

One Pan Smoky Sausage & Veggie Tray

Calories: 545

Protein: 33 g

Prep Time: 10 minutes Cook Time: 30 minutes

Serves: 4

Ingredients

• Chicken sausage (pre-cooked, sliced into rounds): 680g / 24 oz / 4–5 links

• Baby potatoes (halved): 700g / 24.7 oz / ~4 cups

• Bell peppers (mixed, sliced): 300g / 10.6 oz / 3 medium

• Red onion (wedges): 150g / 5.3 oz / 1 large

• Cherry tomatoes: 200g / 7 oz / 1½ cups

• Olive oil: 30g / 1 oz / 2 Tbsp

• Garlic cloves (minced): 15g / 0.5 oz / 5 cloves

• Smoked paprika: 5g / 1½ tsp

• Ground cumin: 3g / ¾ tsp

• Chili powder: 3g / ¾ tsp

• Garlic powder: 2g / ½ tsp

• Dried oregano: 2g / ½ tsp

• Salt & pepper: to taste

• Lemon juice: 20g / 0.7 oz / 1½ Tbsp

• Fresh parsley (garnish): 10g / 0.35 oz / small handful
  
  

Directions

1. Preheat oven to 425°F / 220°C. Line a large sheet pan with parchment paper or foil.

2. Add baby potatoes to the pan, drizzle with half the olive oil, and season with half the spices. Toss to coat and spread in a single layer. Roast 15 minutes.

3. Remove pan from oven. Add sausage rounds, bell peppers, red onion, and cherry tomatoes. Drizzle remaining olive oil over everything, add garlic and remaining spices, and toss together directly on the pan.

4. Return to oven and roast a further 15 minutes until potatoes are golden, veggies are tender and slightly caramelised, and sausage edges are lightly crisped.

5. Squeeze lemon juice over the tray, scatter fresh parsley, and serve straight from the pan or divide into 4 containers.

Meal Prep Instructions

• Batch Cook: This is the ultimate meal prep recipe — everything on one pan, minimal cleanup. Cool completely before portioning into 4 airtight containers.

• Refrigerate (Option 1): Store up to 4 days. Reheat in the microwave 1½–2 minutes or spread back on a tray and reheat in the oven at 375°F / 190°C for 8–10 minutes to re-crisp the potatoes and sausage.

• Freeze for Later (Option 2): Portion cooled tray into freezer-safe containers and freeze up to 2 months. Thaw overnight in the fridge and reheat in the oven for best texture.

Egg Salad And Chickpea Wrap

Calories: 480

Protein: 32 g

Prep Time: 15 mins Cook Time: 12 mins

Serves: 4

Ingredients

• Large whole eggs, hard-boiled: 400g / 14 oz / 8 eggs

• Canned chickpeas, drained & rinsed: 480g / 17 oz / 2⅓ cups

• Large whole wheat wraps/tortillas: 240g / 8.5 oz / 4 large

• Plain Greek yogurt (2%): 120g / 4.2 oz / ½ cup

• Dijon mustard: 20g / 0.7 oz / 4 tsp

• Celery, finely diced: 80g / 2.8 oz / ½ cup

• Red onion, finely diced: 60g / 2.1 oz / ¼ cup

• Fresh dill or chives, chopped: 10g / 0.35 oz / 2 Tbsp

• Romaine or butter lettuce: 80g / 2.8 oz / 4 leaves

• Lemon juice: 15ml / 0.5 fl oz / 1 Tbsp

• Smoked paprika: 2g / — / 1 tsp

• Salt & black pepper: to taste

Directions

1. Hard-boil eggs: place in cold water, bring to boil, cook 10–12 minutes, transfer to ice bath. Peel and roughly chop.

2. Roughly mash chickpeas with a fork in a large bowl, leaving about half intact for texture.

3. Combine mashed chickpeas, chopped eggs, Greek yogurt, Dijon mustard, celery, red onion, dill, lemon juice, and smoked paprika. Mix well. Season with salt and pepper.

4. Warm wraps slightly (30 seconds in microwave or dry pan) to make them pliable.

5. Layer each wrap with a lettuce leaf, then a generous scoop of egg-chickpea salad. Roll tightly, tucking in the sides. Slice in half diagonally and serve.

Meal Prep Instructions

• Batch Prep the Filling: Make the full egg-chickpea salad and store in an airtight container in the fridge for up to 4 days. The flavour improves overnight.

• Assemble Ahead (Option 1): Wrap tightly in parchment paper, then foil. Refrigerate up to 2 days. The wrap may soften — add lettuce on serving day for best texture.

• Freeze for Later (Option 2): The egg-chickpea filling does not freeze well due to egg texture. Instead, freeze wraps unfilled and prep filling fresh each week.

Lentil & Grain Bowl with Feta

Calories: 490

Protein: 31 g

Prep Time: 10 mins Cook Time: 25 mins

Serves: 4

Ingredients

• Green or brown lentils, dry: 320g / 11.3 oz / 1⅔ cups

• Cooked quinoa: 400g / 14 oz / 2 cups cooked

• Feta cheese, crumbled: 200g / 7 oz / 1⅓ cups

• Cucumber, diced: 200g / 7 oz / 1½ cups

• Cherry tomatoes, halved: 160g / 5.6 oz / 1 cup

• Kalamata olives: 60g / 2.1 oz / ⅓ cup

• Red onion, thinly sliced: 80g / 2.8 oz / ½ medium

• Fresh parsley, chopped: 20g / 0.7 oz / ¼ cup

• Olive oil: 40ml / 1.4 fl oz / 2.5 Tbsp

• Lemon juice: 40ml / 1.4 fl oz / 2.5 Tbsp

• Dried oregano: 4g / — / 2 tsp

• Garlic powder: 2g / — / 1 tsp

• Salt & black pepper: to taste

Directions

1. Rinse lentils and cook in 3 cups of water or vegetable broth for 20–25 minutes until tender but not mushy. Drain and cool.

2. Cook quinoa according to package directions (typically 1 cup dry + 2 cups water, 15 minutes). Fluff with a fork and let cool.

3. Whisk together olive oil, lemon juice, oregano, garlic powder, salt, and pepper in a small bowl to make the dressing.

4. In a large bowl, combine lentils, quinoa, cucumber, tomatoes, olives, red onion, and parsley. Drizzle with dressing and toss to coat.

5. Divide into 4 bowls or containers. Top each with crumbled feta just before serving (or keep separate for meal prep).

Meal Prep Instructions

• Batch Cook Base: Cook lentils and quinoa together in large batches. Store the grain/lentil base and chopped vegetables separately in the fridge for up to 4 days.

• Assemble Ahead (Option 1): Store dressing separately to prevent soggy veggies. Toss everything together the morning of. Keep feta on the side until serving.

• Freeze for Later (Option 2): Freeze only the lentils and quinoa base (no cucumber, tomatoes, or feta). Thaw overnight, then add fresh vegetables and feta at serving time.

One-Pan Cottage Cheese Veggie Bake

Calories: 390

Protein: 34 g

Prep Time: 10 mins Cook Time: 30 mins

Serves: 4

Ingredients

•  Full-fat cottage cheese 480g / 17 oz / 2 cups

• Whole eggs 300g / 10.6 oz / 6 large eggs

• Egg whites 184g / 6.5 oz / ¾ cup

• Shredded mozzarella 120g / 4.2 oz / 1 cup

• Broccoli florets (small) 200g / 7 oz / 2 cups

• Red bell pepper (diced) 150g / 5.3 oz / 1 large

• Zucchini (diced) 180g / 6.3 oz / 1 medium

• Cherry tomatoes (halved) 150g / 5.3 oz / 1 cup

• Garlic cloves (minced) 10g / 0.35 oz / 3 cloves

• Dried Italian seasoning 2 tsp

• Garlic powder 1 tsp

• Onion powder 1 tsp

• Chili flakes ½ tsp

• Salt & pepper to taste

• Fresh basil (to garnish) handful

Directions

1. Preheat oven to 375°F / 190°C. Grease a 9×13-inch baking dish or large oven-safe skillet.

2. In a large bowl, whisk together cottage cheese, whole eggs, egg whites, Italian seasoning, garlic powder, onion powder, chili flakes, salt, and pepper until well combined.

3. Stir in broccoli, bell pepper, zucchini, cherry tomatoes, and minced garlic.

4. Pour mixture into prepared baking dish. Spread evenly. Top with shredded mozzarella.

5. Bake for 28–32 minutes until the top is golden, the center is set, and a toothpick comes out clean.

6. Let cool 5 minutes before slicing into 4 portions. Garnish with fresh basil and serve warm.

Meal Prep Instructions

• Batch Cook: Bake the full dish at once. Slice into 4 equal portions while warm, then cool completely before storing. This bake holds its shape well and reheats evenly.

• Assemble Ahead (Option 1): Store slices in airtight containers up to 4 days. Reheat in the microwave for 90 seconds or in the oven at 350°F for 10 minutes.

• Freeze for Later (Option 2): Freeze for Later: Wrap individual slices in parchment and freeze up to 1 month. Reheat from frozen in the oven at 350°F for 15–18 minutes or microwave 3–4 minutes.

One-Pan Tempeh, Sweet Potato & Edamame Hash

Calories: 480

Protein: 35 g

Prep Time: 10 mins Cook Time: 25 mins

Serves: 4

Ingredients

• Tempeh (cubed) 480g / 17 oz / 4 cups

• Sweet potato (diced small) 400g / 14 oz / 2 medium

• Shelled edamame (frozen, thawed) 240g / 8.5 oz / 1½ cups

• Whole eggs 200g / 7 oz / 4 large eggs

• Red onion (diced) 120g / 4.2 oz / 1 medium

• Garlic cloves (minced) 10g / 0.35 oz / 3 cloves

• Olive oil 20ml / 0.7 fl oz / 1½ Tbsp

• Soy sauce (low sodium) 30ml / 1 fl oz / 2 Tbsp

• Smoked paprika 1½ tsp

• Garlic powder 1 tsp

• Onion powder 1 tsp

• Chili flakes ½ tsp

• Salt & pepper to taste

• Green onions (to garnish) 2 stalks

Directions

1. Heat 1 Tbsp oil in a large skillet over medium-high heat. Add cubed tempeh and soy sauce. Cook 5–7 minutes, stirring occasionally, until browned. Remove and set aside.

2. Add remaining oil to the same pan. Cook diced sweet potato for 10–12 minutes, stirring occasionally, until tender and slightly caramelized.

3. Add red onion and garlic. Cook 2–3 minutes until softened. Stir in smoked paprika, garlic powder, onion powder, and chili flakes.

4. Return tempeh to pan. Add edamame and toss everything together. Cook 2 minutes to heat through.

5. Create 4 wells in the hash. Crack an egg into each. Cover and cook 4–5 minutes until eggs are set to your liking.

6. Season with salt and pepper. Garnish with green onions and serve hot.

Meal Prep Instructions

• Batch Cook: Cook the full hash (without eggs) in bulk. Divide into 4 containers. Each meal, reheat a portion in a skillet and cook 1 egg fresh per serving.

• Assemble Ahead (Option 1): Store hash in meal-prep containers up to 4 days. Reheat in the microwave 2–3 minutes, then top with a freshly fried or poached egg.

• Freeze for Later (Option 2): Freeze the tempeh-sweet potato-edamame hash (no eggs) up to 1 month. Thaw in the fridge overnight, reheat, and cook eggs fresh.

Edamame Crunch Salad

Calories: 430

Protein: 31 g

Prep Time: 15 mins Cook Time: 0 min

Serves: 4

Ingredients

•  Shelled edamame (cooked, frozen & thawed) - 600g / 21 oz / 4 cups
• Canned chickpeas (drained & rinsed) - 480g / 17 oz / 2 cans
• Shredded red cabbage - 200g / 7 oz / 2 cups
• Shredded carrots - 150g / 5.3 oz / 1.5 cups
• Cucumber (diced) - 200g / 7 oz / 1 medium
• Green onions (sliced) - 60g / 2.1 oz / 4 stalks
• Roasted sunflower seeds - 60g / 2.1 oz / 1/3 cup
• Fresh cilantro (chopped) - 20g / 0.7 oz / large handful
• Soy sauce or tamari - 45ml / 3 Tbsp
  Rice vinegar - 30ml / 2 Tbsp
• Sesame oil - 15ml / 1 Tbsp
• Honey or maple syrup - 15ml / 1 Tbsp
• Fresh ginger (grated) - 1 tsp
• Garlic powder - 1/2 tsp
• Sesame seeds - 1 Tbsp

Directions

1. If using frozen edamame, thaw in a colander under cold running water. Drain well.

2. In a large bowl, combine edamame, chickpeas, red cabbage, carrots, cucumber, and green onions.

3. In a small jar or bowl, whisk together soy sauce, rice vinegar, sesame oil, honey, ginger, and garlic powder.

4. Pour dressing over the salad and toss well to coat.

5. Top with sunflower seeds, sesame seeds, and fresh cilantro.

6. Serve immediately for maximum crunch, or refrigerate up to 30 minutes to let flavors meld. 

Meal Prep Instructions

• Batch Cook: Prep all vegetables and store in separate containers. Keep dressing in a jar. Assemble individual servings as needed throughout the week.

• Assemble Ahead (Option 1): Keep Crispy: Store the sunflower seeds and sesame seeds separately and add right before eating to preserve crunch.

• Freeze for Later (Option 2): Fully Dressed: Once dressed, salad stays fresh in the fridge for up to 2 days. Cabbage may soften slightly but flavor improves.

Cold Sesame Tofu Noodle Salad

Calories: 510

Protein: 33 g

Prep Time: 15 mins Cook Time: 10 mins

Serves: 4

Ingredients

• Extra-firm tofu - 800g / 28 oz / 2 blocks
• Soba or rice noodles - 300g / 10.6 oz dry
• Shredded cucumber - 200g / 7 oz / 2 medium
• Shredded purple cabbage - 150g / 5.3 oz / 1.5 cups
• Shelled edamame (thawed) - 200g / 7 oz / 1.5 cups
• Green onions (sliced) - 60g / 2.1 oz / 4 stalks
• Tahini - 90g / 3.2 oz / 6 Tbsp
• Soy sauce or tamari - 45ml / 3 Tbsp
• Rice vinegar - 30ml / 2 Tbsp
• Sesame oil - 15ml / 1 Tbsp
• Maple syrup - 15ml / 1 Tbsp
• Garlic (minced) - 2 cloves
• Fresh ginger (grated) - 1 tsp
• Warm water (to thin sauce) - 30–45ml / 2–3 Tbsp
• Sesame seeds & chili flakes for garnish

Directions

1.Press tofu for at least 10 minutes using a clean towel or tofu press. Cut into small cubes.

2. Cook noodles according to package directions. Drain, rinse under cold water, and set aside.

3. In a bowl, whisk together tahini, soy sauce, rice vinegar, sesame oil, maple syrup, garlic, ginger, and warm water until smooth. Adjust consistency with more water if needed.

4. Optionally, pan-fry tofu cubes in a lightly oiled skillet over medium-high heat for 4–5 minutes per side until golden. Alternatively, serve tofu raw/cold for a softer texture.

5. In a large bowl, combine noodles, tofu, cucumber, cabbage, and edamame.

6. Pour sesame sauce over everything and toss well until fully coated.

7. Top with green onions, sesame seeds, and chili flakes. Serve cold.

Meal Prep Instructions

• Batch Cook: Make a double batch of sesame sauce and refrigerate in a jar for up to 1 week. Use on grain bowls, other salads, or as a dipping sauce.

• Assemble Ahead (Option 1): Store Undressed: Keep noodles, tofu, veggies, and sauce in separate containers. Assemble when ready to eat to prevent sogginess.

• Freeze for Later (Option 2): Pre-Dressed: Once combined, refrigerate up to 2 days. Noodles may absorb sauce — add a splash of water and stir before serving.

10 Minute Creamy Salmon Salad

Calories:

Salad alone: ~305
4 large whole grain crackers: ~425
3 rice cakes: ~410
2 slices whole grain bread: ~465

Protein: 

Salad alone: ~26g
4 large whole grain crackers: ~29g
3 rice cakes: ~28g
2 slices whole grain bread: ~34g

Prep Time: 5 mins Cook Time: 10 mins

Serves: 4

Ingredients

• Canned salmon (drained): 284g / 10 oz / 2 cans (5–6 oz each)
• Hard boiled eggs: 200g / 7 oz / 4 large eggs, roughly chopped
• Mayonnaise: 56g / 2 oz / ¼ cup
• Plain Greek yogurt: 60g / 2.1 oz / ¼ cup
• Cucumber: 150g / 5.3 oz / 1 cup, diced
• Capers (drained): 20g / 0.7 oz / 2 Tbsp
• Celery: 80g / 2.8 oz / 2 stalks, finely chopped
• Red onion: 30g / 1.1 oz / 3 Tbsp, finely chopped
• Fresh dill: 10g / 0.35 oz / 1 Tbsp (or 1 tsp dried)
• Fresh lemon juice: 10ml / 0.35 fl oz / 1–2 tsp
• Salt and pepper, to taste

Directions

1. Hard boil the eggs: Place eggs in a saucepan, cover with cold water, and bring to a boil. Once boiling, reduce to medium heat and cook for 10 minutes. Transfer to an ice bath for 5 minutes, then peel and roughly chop.

2. In a large bowl, mix mayo and Greek yogurt together until smooth.

3. Add drained salmon and flake apart gently with a fork.

4. Fold in chopped eggs, cucumber, capers, celery, and red onion.

5. Add dill and lemon juice. Season with salt and pepper to taste.

6. Divide evenly into 4 jars or airtight containers and refrigerate.

7. Serve with your choice of pairing (see calories column).

Meal Prep Instructions

• Batch Ahead: This recipe is already 4 servings - make the full batch in one go and divide into jars. It's one of the fastest meal preps in the library, no oven needed.

• Storage: Refrigerate in sealed jars or airtight containers for up to 3 days.

• Store crackers, rice cakes, or bread separately — never in the jar.

• Reheat: Serve cold straight from the fridge. No reheating needed.

Coach’s Tip

Make the eggs the night before to save time. They keep in the fridge unpeeled for up to a week.

Loaded Sweet Potato Nachos

Calories: 540

Protein: 36 g

Prep Time: 15 min   Cook Time: 35–40 min

Serves: 1

Ingredients

• Sweet potato (skin on): 200 g / 7 oz / ~1 medium
• Olive oil: 5 g / 1 tsp
• Garlic powder: ¼ tsp
• Onion powder: ¼ tsp
• Smoked paprika: ¼ tsp
• Salt & black pepper: to taste
• Lean ground beef (93–95% lean): 115 g / 4 oz
• Taco seasoning: 1 tsp
• Black beans (drained & rinsed): 40 g / 1.4 oz / ~3 Tbsp
• Light shredded cheddar or Mexican cheese: 28 g / 1 oz / ¼ cup
• Diced tomato: 40 g / 1.4 oz / ¼ cup
• Jalapeño (sliced): 10 g / 0.35 oz / ¼ small
• Light sour cream or Greek yogurt: 20 g / 0.7 oz / 1½ Tbsp
• Guacamole or mashed avocado: 25 g / 0.9 oz / 1½ Tbsp

Directions

1. Preheat: Heat oven to 400°F / 200°C. Line a baking sheet with parchment paper.
2. Slice & season: Cut sweet potatoes into thin rounds. Toss with oil and spices. Spread evenly and bake 35–40 min, flipping halfway.
3. Cook beef: In a skillet, brown ground beef with taco seasoning and a splash of water 5–7 min, until thickened.
4. Assemble: Layer roasted potatoes, beef, beans, and cheese. Broil 2–3 min until melted.
5. Finish: Add tomatoes, jalapeños, sour cream, and guacamole. Serve warm.

Meal Prep Instructions

• Batch ahead: Prep roasted potatoes and beef in advance; add toppings fresh. Store separately and crisp potatoes in an air fryer 3–4 min before serving.
• Storage: Refrigerate base up to 4 days. Assemble and broil fresh before serving.

Coach’s Tip

Don’t skip the broil — it melts everything together and gives that perfect “nacho pull” texture without chips.

Mediterranean Turkey Meatballs

Calories: 585

Protein: 47 g

Prep Time: 10 min  |  Cook Time: 15–18 min

Serves: 4 (makes ~16 meatballs)

Ingredients

• Lean ground turkey (93–94% lean): 800 g / 1.76 lb
• Almond flour: 18 g / 0.6 oz / 3 Tbsp
• Red onion (grated): 40 g / 1.4 oz / ¼ cup
• Dried oregano: 2 tsp
• Cumin: 1 tsp
• Onion powder: 2 tsp
• Fresh basil or parsley (chopped): 10 g / ⅓ oz / 2 Tbsp
• Lemon juice: ~15 ml / 1 Tbsp (½ lemon)
• Salt & pepper: to taste
• Olive oil spray (optional, for baking)

• Cooked white or brown rice: 150 g / 5.3 oz / ~1 cup
• Mixed greens or roasted vegetables: ~1 cup
• Feta cheese (crumbled): 15 g / 0.5 oz / 1 Tbsp

Directions

1. Preheat oven to 400°F / 200°C; line a baking tray with parchment.
2. Mix: Gently combine all meatball ingredients in a large bowl (avoid overmixing).
3. Shape & bake: Roll into 16 small meatballs; arrange on tray. Bake 12–18 min until cooked through (165°F / 74°C). Optional: broil 1–2 min for color.
4. Sides: Cook rice as directed. Toss greens with olive oil & lemon, or roast/sauté vegetables.
5. Assemble: Serve 4 meatballs with 1 cup rice, salad/veg, and 1 Tbsp feta.

Meal Prep Instructions

• Batch it once: Portion 4 meatballs + 1 cup rice per container; keep greens/veg separate to prevent sogginess.
• Switch it up: Use in pitas with tzatziki, crumble over a Greek salad, or add to a grain bowl.
• Reheat tip: Warm with a splash of lemon water or a drizzle of olive oil to keep juicy.

Coach’s Tip

A final sprinkle of feta and squeeze of lemon turns solid meal prep into “Mediterranean restaurant.”

Hearty Turkey Chili

Calories: 540

Protein: 40 g

Prep Time: 10 min  |  Cook Time: 30 min

Serves: 1

Ingredients

• Lean ground turkey (93–94% lean): 130 g / 4.6 oz
• Olive oil: 5 g / 1 tsp
• Yellow onion (diced): 40 g / 1.4 oz / ¼ cup
• Garlic (minced): 1 clove / 5 g / 1 tsp
• Red bell pepper (diced): 60 g / 2.1 oz / ½ cup
• Canned diced tomatoes: 150 g / 5.3 oz / ½ cup
• Tomato paste: 15 g / 0.5 oz / 1 Tbsp
• Black beans (drained & rinsed): 60 g / 2.1 oz / ¼ cup
• Kidney beans (drained & rinsed): 60 g / 2.1 oz / ¼ cup
• Corn (optional): 30 g / 1 oz / 2 Tbsp
• Chicken broth or water: 100 ml / 3.4 fl oz / ~⅓ cup
• Chili powder: 1 tsp
• Smoked paprika: ½ tsp
• Cumin: ½ tsp
• Garlic powder: ¼ tsp
• Salt & pepper: to taste
• Optional toppings: chopped cilantro, Greek yogurt, lime wedge

Directions

1. Sauté: Heat olive oil in a pot over medium-high. Add onion, garlic, and bell pepper. Cook 3–4 min until fragrant.
2. Brown the turkey: Add turkey, breaking it up. Season with chili powder, paprika, cumin, garlic powder, salt, and pepper. Cook 5–6 min until browned.
3. Simmer: Add diced tomatoes, tomato paste, beans, corn (if using), and broth. Stir and bring to a boil.
4. Cook: Reduce heat and simmer uncovered 15–20 min, stirring occasionally, until thickened.
5. Finish: Adjust seasoning. Top with cilantro, Greek yogurt, or lime if desired.

Meal Prep Instructions

• Batch the chili! It tastes even better the next day as flavors deepen.
• Batch for 3 servings: Ground turkey 390 g; olive oil 15 g; onion 120 g; garlic 15 g; bell pepper 180 g; diced tomatoes 450 g; tomato paste 45 g; black beans 180 g; kidney beans 180 g; corn 90 g (optional); broth 300 ml; chili powder 3 tsp; smoked paprika 1½ tsp; cumin 1½ tsp; garlic powder ¾ tsp; salt & pepper to taste. Cook as directed, cool before portioning.
• Storage: Refrigerate up to 4 days or freeze up to 2 months.

Coach’s Tip

When reheating, add a splash of broth or water to loosen the texture — it brings back that freshly made taste.

Greek Grilled Chicken Salad

Calories: 585

Protein: 45 g

Prep: 10 min  |  Cook: 12–15 min

Serves: 1

Ingredients

• Chicken thighs, boneless skinless (raw): 150 g / 5.3 oz (yields ~120 g / 4.2 oz cooked)
• Olive oil spray
• Garlic powder: ½ tsp
• Dried oregano: ½ tsp
• Salt & pepper: to taste
• Lemon juice: 5 ml / 1 tsp

• Romaine lettuce (chopped): 85 g / 3.0 oz / ~2 cups
• Roma tomatoes (chopped): 80 g / 2.8 oz / ~½ cup
• Cucumber (diced): 80 g / 2.8 oz / ~1 cup
• Red bell pepper (sliced): 60 g / 2.1 oz / ~½ cup
• Red onion (thinly sliced): 15 g / 0.5 oz / ~1 Tbsp
• Feta (crumbled): 30 g / 1.1 oz / ~2 Tbsp
• Store-bought tzatziki: 30 g / 1.1 oz / ~2 Tbsp
• Bread (pita/naan): 60 g / 2.1 oz (1 small pita or ½ naan)

Directions

1. Cook the chicken: Season thighs with garlic, oregano, salt, and pepper. Spray a skillet and cook over medium-high 6–7 min per side to 165°F/74°C. Rest 2 min, slice, and finish with lemon juice.
2. Toss the salad: In a bowl, combine lettuce, tomatoes, cucumber, pepper, and onion. Stir 1 Tbsp tzatziki with a splash of water/lemon to loosen; toss through the salad.
3. Build the bowl: Top salad with warm sliced chicken and feta. Dollop the remaining 1 Tbsp tzatziki on top.
4. Serve: Warm bread on the side.

Meal Prep Instructions

• Batch for 3 bowls: Chicken thighs 450 g (1 lb) raw; romaine 255 g (~6 cups); tomatoes 240 g (~1½ cups); cucumber 240 g (~3 cups); red pepper 180 g (~1½ cups); red onion 45 g (3 Tbsp); feta 90 g (6 Tbsp); tzatziki 90 g (6 Tbsp); bread 180 g (3 small pitas).
• Cook & store: Season and cook all chicken at once; cool and slice. Keep lettuce & chopped veg dry in separate containers; pack tzatziki and feta in small cups; store bread at room temp and warm before eating.
• Reheat: Chicken 45–60 sec in microwave or quick skillet sear. Toss veg with tzatziki just before serving for max crunch.

Coach’s Tip

Right before eating, add a pinch of salt and a squeeze of lemon — it brightens the whole bowl and makes it taste freshly made.

BBQ Chicken Flatbread Pizza

Calories: 540

Protein: 45 g

Prep: 5 min | Cook: 10 min

Serves: 1

Ingredients

• Chicken thighs, boneless skinless (raw): 170 g / 6 oz / ~2 small thighs
• Garlic powder: ½ tsp
• Smoked paprika: ¼ tsp
• Salt & pepper: to taste
• Olive oil spray (or 5 g / 1 tsp if not using spray)

• Whole wheat flatbread or tortilla: 60 g / 2.1 oz / 1 medium
• Marinara sauce: 30 g / 1 oz / 2 Tbsp
• BBQ sauce: 15 g / 0.5 oz / 1 Tbsp
• Light shredded mozzarella or mixed cheese: 25 g / 0.9 oz / ¼ cup
• Roasted peppers & onions (sliced): 50 g / 1.8 oz / ~⅓ cup
• Fresh spinach (optional): 20 g / 0.7 oz / ~¾ cup

Directions

1. Cook the chicken: Season thighs with garlic, paprika, salt, and pepper. Spray a skillet and cook over medium heat 6–7 min per side to 165°F / 74°C. Rest 2 min, slice or shred, then toss with the BBQ sauce.
2. Assemble: Spread marinara over the flatbread. Add roasted peppers, onions, spinach (if using), BBQ chicken, and cheese.
3. Bake: Place on a parchment-lined tray and bake at 425°F / 220°C for 8–10 min, until cheese melts and edges are crisp.
4. Serve: Slice and enjoy hot.

Meal Prep Instructions

• Batch for 3 pizzas: Chicken thighs 510 g (1.1 lb) raw; BBQ sauce 45 g (3 Tbsp); 3 whole wheat flatbreads (180 g total); marinara 90 g (6 Tbsp); light cheese 75 g (6 Tbsp); roasted peppers & onions 150 g (~1 cup); spinach 60 g (~3 cups).
• How to prep: Cook and shred all chicken at once, then toss in BBQ sauce while warm. Store BBQ chicken and toppings separately up to 4 days.
• How to assemble: Layer marinara, veggies, BBQ chicken, and cheese on the flatbread. Bake 8–10 min (or air-fry 5–6 min at 375°F / 190°C).

Coach’s Tip

If you like it saucy, reserve 1 tsp BBQ sauce per pizza and brush the crust edge before baking — it caramelizes into a smoky ring.

Spicy Crispy Chicken Sandwich

Calories: 510

Protein: 38 g

Prep: 10 min  |  Cook: 12–15 min

Serves: 1

Ingredients

• Chicken breast (boneless, skinless): 115 g / 4 oz / ~1 small breast
• Olive oil: 5 g / 1 tsp
• Whole wheat flour: 8 g / 1 Tbsp
• Panko breadcrumbs: 10 g / 2 Tbsp
• Chili powder: ½ tsp
• Smoked paprika: ½ tsp
• Garlic powder: ½ tsp
• Cayenne pepper: ¼ tsp (optional)
• Salt & pepper: to taste

• Burger bun (whole wheat or brioche): 60 g / 2.1 oz / ~1 medium
• Lettuce leaf: 1 large
• Tomato slices: 2
• Light mayonnaise: 15 g / 1 Tbsp
• Sriracha: 5 g / 1 tsp
• Pickles (optional): 2–3 slices

• Mixed greens: 80 g / 2.8 oz / ~2 cups
• Cherry tomatoes (halved): 60 g / 2.1 oz / ~½ cup
• Cucumber (sliced): 50 g / 1.8 oz / ~⅓ cup
• Olive oil & vinegar: 5 g / 1 tsp + 5 ml / 1 tsp

Directions

1. Prep the chicken: Mix spices with salt & pepper. Rub onto chicken with olive oil. Dredge lightly in flour, then coat in panko.
2. Cook: Air fryer 400°F / 200°C for 10–12 min, flip halfway; or skillet medium heat 4–5 min per side until golden and 165°F / 74°C internal temp.
3. Make sauces & salad: Stir mayo + sriracha for spicy mayo. Toss greens, tomatoes, and cucumber with olive oil & vinegar.
4. Assemble: Toast bun, spread spicy mayo, add lettuce, tomato, pickles (optional), and the crispy chicken. Rest chicken 1–2 min before assembling for best crunch. Serve with side salad.

Meal Prep Instructions

• Batch for 3 sandwiches: Chicken 345 g; olive oil 15 g; flour 24 g; panko 30 g; seasonings x3; buns 3 (180 g total); mayo 45 g; sriracha 15 g; salad greens 240 g; triple salad veg.
• How to prep: Cook all chicken, cool before storing. Keep buns, sauce, and veg separate. Store airtight up to 4 days.
• Reheat: Air-fry chicken 3–4 min or bake 5–6 min at 375°F / 190°C to re-crisp. Assemble fresh.

Coach’s Tip

Lightly salt the lettuce just before building — it amps up the “restaurant crunch” and brightens the whole sandwich.

Garlic Shrimp Tacos with Avocado Lime Slaw

Calories: 555

Protein: 40 g

Prep: 10 min  |  Cook: 10 min

Serves: 1

Ingredients

• Raw shrimp (peeled & deveined): 150 g / 5.3 oz (~15–18 medium)
• Olive oil: 5 g / 1 tsp
• Garlic (minced): 2 cloves (~6 g)
• Smoked paprika: ¼ tsp
• Chili powder: ¼ tsp
• Lime juice: 5 ml / 1 tsp
• Salt & pepper: to taste

• Shredded cabbage or coleslaw mix: 60 g / 2.1 oz / 1 cup
• Light mayonnaise: 20 g / 0.7 oz / 1½ Tbsp
• Lime juice: 10 ml / 2 tsp
• Garlic powder: ¼ tsp
• Salt: pinch

• Corn or whole wheat tortillas: 3 small (90 g / 3.2 oz)
• Avocado (diced): 40 g / 1.4 oz / ¼ medium
• Salsa or diced tomatoes: 40 g / 1.4 oz / ¼ cup
• Light sour cream (drizzle): 15 g / 0.5 oz / 1 Tbsp
• Cilantro: 1 Tbsp

Directions

1. Cook the shrimp: Heat olive oil, add garlic, then shrimp. Season with paprika, chili, salt, and pepper. Cook 2–3 min per side until opaque; finish with lime juice.
2. Make the slaw: Stir mayo, lime juice, garlic powder, and salt; toss with cabbage to coat.
3. Assemble: Warm tortillas; layer slaw, shrimp, avocado, and salsa. Drizzle with sour cream and top with cilantro.

Meal Prep Instructions

• Batch for 3 servings: Shrimp 450 g; olive oil 15 g; garlic 6 cloves; smoked paprika ¾ tsp; chili powder ¾ tsp; lime juice 15 ml; shredded cabbage 180 g; light mayo 60 g; tortillas 9 small (270 g total); avocado 120 g; salsa 120 g; sour cream 45 g; cilantro 3 Tbsp.
• How to prep: Cook all shrimp and store separately. Mix slaw base ahead (add mayo just before serving if prepping far in advance). Assemble tacos fresh for best texture.
• Reheat: Warm shrimp 30–45 sec in a skillet or microwave, then build your tacos.

Coach’s Tip

For a restaurant-style finish, char tortillas directly over a gas flame for ~5 seconds per side (or under a broiler) — that light smoky crunch wakes up the whole taco.

Honey Garlic Chicken & Potatoes

Calories: 530

Protein: 32 g

Prep Time: 10 min  |  Cook Time: 30 min

Serves: 1

Ingredients

• Boneless, skinless chicken thighs: 150 g / 5.3 oz / ~2 small thighs
• Olive oil: 5 g / 1 tsp
• Salt & black pepper: to taste

• Baby or gold potatoes (cut into 1-inch chunks): 150 g / 5.3 oz (~1 medium)
• Olive oil: 5 g / 1 tsp
• Salt & pepper: to taste

• Garlic (minced): 3 cloves (~9 g)
• Honey: 20 g / 1 Tbsp
• Low-sodium soy sauce: 15 ml / 1 Tbsp
• Apple cider or white vinegar: 5 ml / 1 tsp
• Butter (optional for richness): 5 g / 1 tsp
• Fresh parsley (chopped): 1 Tbsp

Directions

1. Preheat oven to 400°F / 200°C.
2. Sear chicken: Heat 1 tsp olive oil in an oven-safe skillet over medium-high. Season thighs with salt & pepper. Sear 2–3 min per side until golden; remove to a plate.
3. Start potatoes: Add remaining 1 tsp oil and potatoes to the same pan. Sauté 5–6 min, stirring, until lightly browned.
4. Make sauce: Lower heat to medium. Add butter and garlic; cook 30 sec. Stir in honey, soy sauce, and vinegar; simmer 1 min.
5. Finish in oven: Return chicken and potatoes to the pan, spoon sauce over. Bake 12–15 min until chicken reaches 165°F / 74°C and potatoes are tender. Broil 1–2 min to caramelize if desired. Rest 2 min, sprinkle parsley, and serve.

Meal Prep Instructions

• Batch for 3 servings: 450 g chicken thighs, 450 g potatoes, 15 g olive oil, 9 cloves garlic, 60 g honey, 45 ml soy sauce, 15 ml vinegar, 15 g butter, 3 Tbsp parsley.
• Cook & store: Cook everything together in one large skillet or oven-safe pan. Store in airtight containers for up to 4 days.
• Reheat: Microwave 1½–2 minutes or warm in a skillet with a splash of water to re-gloss the sauce.

Coach’s Tip

For a restaurant-style glaze, broil for 2 minutes before serving — it caramelizes the honey and makes the potatoes lightly crisp at the edges.

Tuscan Salmon with Grilled Veggies

Calories: 530

Protein: 38 g

Prep: 10 min  |  Cook: 20 min

Serves: 1

Ingredients

• Salmon fillet (skinless): 150 g / 5.3 oz (~1 small fillet)
• Olive oil: 5 g / 1 tsp
• Garlic powder: ½ tsp
• Smoked paprika: ¼ tsp
• Salt & black pepper: to taste

• Garlic (minced): 2 cloves (~6 g)
• Light cream cheese: 25 g / 0.9 oz / ~1½ Tbsp
• Unsweetened almond milk (or low-fat milk): 60 ml / ¼ cup
• Sundried tomatoes (chopped): 20 g / 0.7 oz / ~2 Tbsp
• Spinach: 40 g / 1.4 oz / ~1½ cups loosely packed
• Parmesan (grated): 10 g / 0.35 oz / 1 Tbsp
• Lemon juice: 5 ml / 1 tsp

• Zucchini, bell pepper, and broccoli (or similar): 150 g / 5.3 oz / ~1½ cups
• Olive oil: 5 g / 1 tsp
• Salt, pepper, and Italian herbs: to taste

Directions

1. Roast the veggies: Preheat oven to 400°F / 200°C. Toss veggies with oil, salt, pepper, and herbs. Roast on a parchment-lined sheet for 18–20 min.
2. Cook the salmon: Heat 1 tsp olive oil in a skillet over medium. Season salmon with garlic powder, paprika, salt, and pepper. Sear 3–4 min per side until golden and 135–140°F / 57–60°C internal temp. Remove; set aside.
3. Make the sauce: In the same pan, sauté garlic and sundried tomatoes 30–60 sec. Stir in cream cheese and milk; whisk smooth. Add Parmesan, lemon juice, and spinach; simmer 1–2 min until wilted and slightly thickened.
4. Combine: Return salmon to the pan; spoon sauce over and simmer 1–2 min to absorb flavor.
5. Serve: Plate with roasted veggies and drizzle extra sauce over top.

Meal Prep Instructions

• Batch for 3 servings: Salmon 450 g; olive oil 15 g; garlic 6 cloves; light cream cheese 75 g; almond milk 180 ml; sundried tomatoes 60 g; spinach 120 g; Parmesan 30 g; lemon juice 15 ml; mixed veggies 450 g.
• How to prep: Cook salmon and sauce together; portion into airtight containers. Roast veggies separately and add on the side. Keeps 3–4 days.
• Reheat: Microwave 1½–2 min or warm salmon in a skillet with a splash of water or milk to loosen the sauce.

Coach’s Tip

Finish with a fresh squeeze of lemon right before serving — it brightens the creamy sauce and makes the salmon taste freshly cooked.

Baked Honey Garlic Salmon w/ Roasted Veggies

Calories: 512

Protein: 38 g

Prep: 10 min  |  Cook: 20 min

Serves: 4

Ingredients

• Salmon fillets: 600g / 21 oz / 4 fillets
• Unsalted butter (melted): 28g / 1 oz / 2 Tbsp
• Garlic cloves (minced): 6g / 0.2 oz / 2 cloves
• Honey: 42g / 1.5 oz / 2 Tbsp
• Dried parsley: 1/2 tsp
• Salt & pepper: to taste
• Paprika: pinch
• Lemon: 1 lemon, sliced
• Mixed vegetables of choice (i.e. broccoli, peppers, zucchini, carrots, green beans, etc): 1kg / 35 oz
• Olive oil: 14g / 0.5 oz / 1 Tbsp

Directions

1. Preheat oven to 400°F / 200°C and line a large sheet pan (or use 2, based on size)
2. Cut vegetables into bite-size pieces. Drizzle with olive oil, salt and pepper, then toss and spread evenly.
3. Place salmon fillets in the center of the tray.
4. Mix melted butter, honey, garlic, parsley, paprika, salt and pepper.
5. Pour sauce over salmon and place lemon slices on top.
6. Bake 15–18 minutes until salmon flakes easily and veggies are tender.
7. Spoon tray juices over salmon before serving.

Meal Prep Instructions

• Refrigerate: Store portions in airtight containers up to 3 days.
• Reheat: Microwave 1.5–2 minutes or oven 325°F / 160°C for 10 minutes.
• Cold option: Flake salmon into salads or wraps.

One Pan 20-Minute Beef Ramen

Calories: 496

Protein: 34 g

Prep: 5 minutes  |  Cook: 15 minutes

Serves: 4

Ingredients

• Olive oil: 2 tsp
• Lean ground beef: 450g / 16 oz / 1 lb
• Kosher salt: ¼ tsp
• Garlic cloves (minced): 4 cloves
• Low-sodium tamari sauce: 60ml / 2 fl oz / ¼ cup
• Bone broth or beef stock: 355ml / 12 fl oz / 1.5 cups
• Honey: 14g / 0.5 oz / 2 tsp
• Ramen noodles (flavour packets discarded): 170g / 6 oz / 2 packages
• Red cabbage (shredded): 180g / 6 oz / 2 cups
• White cabbage or slaw mix (shredded): 180g / 6 oz / 2 cups
• Shredded carrots: 85g / 3 oz / 1 cup

Directions

1. 1. Heat a large high-sided skillet over medium-high heat. Add olive oil and ground beef, breaking into small chunks. Cook for 3 minutes until starting to brown.
   2. Add salt and garlic. Cook until meat is no longer pink, about 2–3 more minutes, stirring frequently.
   3. Add tamari, bone broth, and honey. Turn heat to high and bring to a strong simmer.
   4. Add ramen noodles and cook 2–3 minutes, flipping several times, until noodles begin to soften but are not fully cooked.
   5. Add red cabbage, white cabbage, and carrots. Stir to combine and cook a further 2–3 minutes until noodles are cooked through and vegetables have just softened.
   6. Serve immediately with toppings of choice (sliced green onions, sesame seeds, sriracha or chilli crisp).

Meal Prep Instructions

• This one reheats beautifully - the noodles soak up even more flavour overnight.
• Store in airtight containers up to 3 days.
  Reheat: Warm in a skillet over medium heat with a splash of broth or water to loosen the sauce, or microwave 1½–2 minutes.

Coach's Tip

The noodles will continue to absorb liquid as they sit — that extra splash of broth is the key to making it taste freshly made.

Chana Masala

Calories: 625

Protein: 38 g

Prep: 20 minutes  |  Cook: 30 minutes

Serves: 4

Ingredients

• Extra-firm tofu (cubed): 454g / 16 oz / 1 block

• Silken tofu: 340g / 12 oz / 1 block

• Canned chickpeas (drained & rinsed): 480g / 17 oz / 2 cans

• Quinoa (dry): 170g / 6 oz / 1 cup

• Onion (finely chopped): 150g / 5.3 oz / 1 large

• Garlic (minced): 15g / 0.5 oz / 5 cloves

• Fresh ginger (grated): 15g / 0.5 oz / 1 Tbsp

• Crushed tomatoes: 360g / 12.7 oz / 1½ cups

• Tomato puree: 180g / 6.3 oz / ¾ cup

• Vegetable broth or water: 240g / 8.5 oz / 1 cup

• Olive oil: 21g / 0.75 oz / 1½ Tbsp

• Ground cumin: 1½ tsp

• Ground coriander: 1½ tsp

• Garam masala: 1½ tsp

• Turmeric: ¾ tsp

• Chili powder: 1 tsp

• Smoked paprika: ¾ tsp

• Salt: 1 tsp (or to taste)

• Lemon juice: 1–2 Tbsp

Directions

1.  Rinse quinoa thoroughly under cold water. In a saucepan, combine quinoa with 2 cups water. Bring to a boil, reduce to low, cover, and simmer 15 minutes until liquid is absorbed. Remove from heat and let stand covered 5 minutes. Fluff with a fork.

2. In a blender, combine tomato puree and silken tofu. Blend until completely smooth and creamy. Set aside.

3. Heat half of the olive oil in a large skillet or pot over medium heat. Add cubed extra-firm tofu and cook 6–8 minutes until golden on multiple sides. Remove and set aside.

4. Add remaining oil to the pan. Add onion and cook 6–8 minutes until softened.

5. Stir in garlic and ginger and cook 1 minute.

6. Add cumin, coriander, garam masala, turmeric, chili powder, paprika, and salt. Stir 30–45 seconds.

7. Add crushed tomatoes, chickpeas, broth, and the blended silken tofu mixture. Simmer 10 minutes.

8. Return browned tofu to the pot and simmer 5 more minutes. Stir in lemon juice and adjust seasoning.

9. Serve chana masala over 1 serving (¼ cup uncooked equivalent) cooked quinoa per bowl.

Meal Prep Instructions

• Batch Cook Entire Chana Masala: This recipe is excellent for meal prep. Cook the full curry, cool completely, and divide into 4 portions. Store rice or grains separately for best texture.

• Refrigerate (Option 1): Store portions in airtight containers up to 4 days. Reheat in the microwave 2–3 minutes, stirring halfway, or warm on the stovetop over medium-low heat with a splash of water or broth.

• Freeze for Later (Option 2): Portion cooled curry into freezer-safe containers or flat bags and freeze up to 2–3 months. Thaw overnight in the refrigerator or reheat from frozen on the stovetop over low heat, adding a little liquid as needed to loosen the sauce.

Thai Basil Chicken

Calories: 670

Protein: 40 g

Prep: 10 min  |  Cook: 20 min

Serves: 4

Ingredients

• Ground chicken (93% lean): 600g / 21 oz / 1.3 lb
• Garlic cloves (minced): 20g / 0.7 oz / 6 cloves
• Fresh red chili (thinly sliced): 15g / 0.5 oz / 2 small
• Fresh ginger (grated): 10g / 0.35 oz / 2 tsp
• Bell peppers (mixed, sliced): 200g / 7 oz / 2 medium
• Fresh Thai basil leaves: 20g / 0.7 oz / 1 large handful
• Green onions (sliced): 20g / 0.7 oz / 3 stalks
• Extra Virgin Olive OIl oil: 15g / 0.5 oz / 1 Tbsp
• Sesame oil: 10g / 0.35 oz / 2 tsp

• Oyster sauce: 60g / 2.1 oz / 4 Tbsp
• Low-sodium soy sauce: 40g / 1.4 oz / 2½ Tbsp
• Fish sauce: 20g / 0.7 oz / 1½ Tbsp
• Honey: 15g / 0.5 oz / 1 Tbsp

• Jasmine rice (dry): 300g / 10.6 oz / 1½ cups
• Water: 540ml / 18 fl oz / 2¼ cups

• Large eggs: 4 (one per serving)
• Vegetable oil spray (for frying eggs)

Directions

1. Cook the rice per package instructions

2. Mix the sauce: Whisk together oyster sauce, soy sauce, fish sauce, and honey in a small bowl. Set aside.

3. Cook the chicken: Heat oil in a large skillet or wok over high heat. Add garlic, ginger, and chili — stir fry 30 seconds until fragrant. Add ground chicken and cook 5–6 minutes, breaking apart, until cooked through and lightly caramelized.

4. Add bell peppers and stir fry 2 minutes until just tender. Pour sauce over, toss to coat, and cook 1–2 minutes until glossy. Drizzle with sesame oil, remove from heat, and fold in Thai basil.

5. Fry the eggs: In a small pan over medium-high heat, fry eggs 2–3 minutes until whites are set and edges are crispy.

6. Serve: Divide rice into 4 bowls, top with chicken mixture, garnish with green onions, and place one fried egg on top per serving.

Meal Prep Instructions

• Batch Cook: Make the full recipe, cool completely, and divide chicken and rice into 4 airtight containers. Store Thai basil separately and add fresh when serving for best flavour.

• Refrigerate (Option 1): Store chicken and rice up to 4 days. Fry eggs fresh when serving — it only takes 2 minutes. Reheat in the microwave 1½–2 minutes or in a skillet over medium heat with a splash of soy sauce to loosen.

• Freeze for Later (Option 2): The chicken mixture freezes well up to 2 months. Rice can also be frozen in portions. Thaw overnight in the fridge and reheat as above. 

Crockpot Korean Beef Bowl

Calories: 568

Protein: 39 g

Prep: 10 min  |  Cook: 3–4 hours (high) or 6–7 hours (low)

Serves: 4

Ingredients

• Lean ground beef (93% lean): 600g / 21 oz / 1.3 lb
• Jasmine rice (dry): 240g / 8.5 oz / 1¼ cups
• Low-sodium soy sauce: 60g / 2.1 oz / 4 Tbsp
• Sesame oil: 15g / 0.5 oz / 1 Tbsp
• Honey: 20g / 0.7 oz / 1 Tbsp
• Gochujang: 25g / 0.9 oz / 1½ Tbsp
• Garlic cloves (minced): 20g / 0.7 oz / 6 cloves
• Fresh ginger (grated): 15g / 0.5 oz / 1 Tbsp
• Low-sodium beef broth: 120ml / 4 fl oz / ½ cup
• Rice vinegar: 15g / 0.5 oz / 1 Tbsp
• Brown sugar: 15g / 0.5 oz / 1 Tbsp
• Cornstarch: 10g / 0.35 oz / 1 Tbsp
• Green onions (sliced): 20g / 0.7 oz / 3 stalks
• Sesame seeds: 10g / 0.35 oz / 1 Tbsp
• Shredded carrots: 80g / 2.8 oz / ⅔ cup
• Cucumber (thinly sliced): 100g / 3.5 oz / 1 cup
• Rice vinegar (for quick pickle): 20g / 0.7 oz / 1½ Tbsp

Directions

1. Quick pickle the cucumber: Toss sliced cucumber with 1½ Tbsp rice vinegar and a pinch of salt. Set aside in the fridge — it will be ready by the time the beef is cooked.

2. Make the sauce: In a bowl, whisk together soy sauce, sesame oil, honey, gochujang, garlic, ginger, beef broth, rice vinegar, and brown sugar. Pour over ground beef in the crockpot and stir to break up the meat.

3. Cook on high 3–4 hours or low 6–7 hours, stirring once halfway through to break up any clumps.

4. Thicken the sauce: Mix cornstarch with 2 Tbsp cold water until smooth. Stir into the crockpot, cover, and cook a further 15–20 minutes on high until the sauce thickens and coats the beef beautifully.

5. Cook the rice: Rinse jasmine rice, combine with 430ml water in a saucepan, bring to a boil, then cover and simmer on low 15 minutes. Remove from heat and rest 5 minutes. Fluff with a fork.

6. Serve: Divide rice into 4 containers, top with Korean beef, pickled cucumber, and shredded carrots. Garnish with green onions and sesame seeds.

Meal Prep Instructions

• Refrigerate (Option 1): Store beef and rice separately in airtight containers up to 4 days. The beef actually gets better on day two as the sauce deepens.

• Reheat beef in the microwave 1½–2 minutes or in a skillet over medium heat with a splash of broth. Cook rice fresh or reheat with a splash of water.

• Freeze for Later (Option 2): Freeze the beef mixture in portions up to 2 months. Thaw overnight in the fridge and reheat as above. Rice is best made fresh.

  🌱 Vegetarian Option —

  Replace lean ground beef with 500g (17.6 oz) firm tofu, pressed and crumbled into small chunks (or grated), plus 1 can (240g) drained edamame for extra protein. Add both directly to the crockpot with the sauce and cook on high 2–3 hours. Skip the cornstarch step and simply reduce the sauce in a skillet for 5 minutes before serving.

  Macros: ~520 kcal | ~28g protein

Tempeh Stir Fry

Calories: 500

Protein: 34 g

Prep: 10 mins  |  Cook Time: 20 mins

Servings: 4

Ingredients

• Tempeh, cubed: 640g / 22.6 oz / 4 cups
• Cooked brown rice: 640g / 22.6 oz / 4 cups cooked
• Broccoli florets: 320g / 11.3 oz / 4 cups
• Snap peas: 200g / 7 oz / 2 cups
• Red bell pepper, sliced: 160g / 5.6 oz / 1 large
• Carrots, julienned: 120g / 4.2 oz / 1 cup
• Soy sauce (low-sodium): 60ml / 2 fl oz / 4 Tbsp
• Hoisin sauce: 40g / 1.4 oz / 2.5 Tbsp
• Sesame oil: 20ml / 0.7 fl oz / 4 tsp
• Fresh ginger, grated: 15g / 0.5 oz / 1 Tbsp
• Garlic cloves, minced: 16g / 0.6 oz / 5–6 cloves
• Chili flakes: 2g / — / 1 tsp
• Neutral oil: 20ml / 0.7 fl oz / 4 tsp
• Sesame seeds (garnish): 12g / 0.4 oz / 4 tsp

Directions

1. Steam or boil tempeh cubes for 10 minutes to remove bitterness. Drain and pat dry.

2. Mix soy sauce, hoisin, and sesame oil in a bowl. Add half to the tempeh and toss to marinate for 5 minutes.

3. Heat oil in a wok or large skillet over high heat. Sear tempeh 2–3 minutes per side until caramelized and golden. Remove and set aside.

4. In the same pan, stir-fry garlic and ginger 30 seconds. Add broccoli and carrots; stir-fry 4–5 minutes.

5. Add bell pepper and snap peas; stir-fry 2 more minutes. Return tempeh to pan and pour in remaining sauce. Toss everything together over high heat for 1–2 minutes.

6. Serve over brown rice. Garnish with sesame seeds and chili flakes. 

Meal Prep Instructions

• Batch Cook Rice & Tempeh: Cook a full batch of brown rice (stores 5 days in the fridge). Marinate and sear all tempeh at once; store in a container to reheat as needed.

• Assemble Ahead (Option 1): Combine stir-fry and rice in 4 divided containers. Refrigerate up to 4 days. Reheat in microwave 2–3 minutes or in a pan with a splash of water.

• Freeze for Later (Option 2): Freeze seared tempeh and cooked rice separately (not the vegetables — they lose texture). Cook fresh veg on serving day and combine everything. Keeps up to 1 month frozen.

Tofu Peanut Noodle Bowl

Calories: 510

Protein: 30 g

Prep: 10 mins  |  Cook Time: 20 mins

Servings: 4

Ingredients

• Extra-firm tofu, pressed & cubed: 800g / 28 oz / 4 cups
• Soba or whole wheat noodles: 320g / 11.3 oz / 4 servings
• Edamame, shelled (thawed): 200g / 7 oz / 1⅓ cups
• Natural peanut butter: 100g / 3.5 oz / 6 Tbsp
• Soy sauce (low-sodium): 60ml / 2 fl oz / 4 Tbsp
• Sesame oil: 20ml / 0.7 fl oz / 4 tsp
• Rice vinegar: 30ml / 1 fl oz / 2 Tbsp
• Fresh ginger, grated: 15g / 0.5 oz / 1 Tbsp
• Garlic, minced: 12g / 0.4 oz / 4 cloves
• Sriracha or chili garlic sauce: 20g / 0.7 oz / 4 tsp
• Shredded red cabbage: 160g / 5.6 oz / 2 cups
• Green onions, sliced: 40g / 1.4 oz / ½ cup
• Sesame seeds (garnish): 12g / 0.4 oz / 4 tsp
• Cornstarch: 20g / 0.7 oz / 4 tsp
• Neutral oil for cooking: 20ml / 0.7 fl oz / 4 tsp 

Directions

1. Press tofu 15 minutes. Cut into 1-inch cubes. Toss with cornstarch to coat lightly.

2. Heat oil in a non-stick pan or wok over high heat. Sear tofu in a single layer 3–4 minutes per side until golden and crispy. Set aside.

3. Whisk together peanut butter, soy sauce, sesame oil, rice vinegar, ginger, garlic, sriracha, and 3–4 Tbsp warm water until smooth. Set aside.

4. Cook noodles according to package directions. Drain and rinse under cold water.

5. Toss noodles with peanut sauce, edamame, and shredded cabbage until evenly coated.

6. Divide into 4 bowls. Top with crispy tofu, green onions, and sesame seeds.

Meal Prep Instructions

• Keep Components Separate: Store crispy tofu, peanut sauce, noodles, and vegetables in separate containers. Combine right before eating to prevent sogginess. Lasts up to 4 days refrigerated.

• Reheat Tofu: Re-crisp tofu in an air fryer at 375°F for 4–5 minutes or in a dry pan over medium-high heat. Avoid microwaving to keep texture.

• Freeze for Later: Freeze only the crispy tofu (before saucing). Reheat from frozen in the oven at 400°F for 12–15 minutes. Cook noodles and sauce fresh.

Baked Tofu and White Bean Mash

Calories: 430

Protein: 32 g

Prep: 15 mins  |  Cook Time: 30 mins

Servings: 4

Ingredients

• Extra-firm tofu, pressed: 800g / 28 oz / 4 cups sliced
• Canned white (cannellini) beans, drained: 800g / 28 oz / 2 cans
• Vegetable broth: 120ml / 4 fl oz / ½ cup
• Olive oil: 40ml / 1.4 fl oz / 2.5 Tbsp
• Garlic cloves, minced: 16g / 0.6 oz / 5 cloves
• Fresh rosemary: 6g / 0.2 oz / 4 sprigs
• Lemon zest + juice: 1 large lemon
• Soy sauce: 40ml / 1.4 fl oz / 2.5 Tbsp
• Balsamic vinegar: 20ml / 0.7 fl oz / 4 tsp
• Garlic powder: 4g / — / 2 tsp
• Smoked paprika: 4g / — / 2 tsp
• Sautéed greens (spinach or kale): 200g / 7 oz / 4 handfuls
• Salt & black pepper: to taste

Directions

1. Preheat oven to 400°F / 200°C. Press tofu 15 minutes, then cut into ½-inch thick slabs or cubes.

2. Whisk soy sauce, balsamic vinegar, garlic powder, smoked paprika, and 1 Tbsp olive oil. Toss tofu in marinade and arrange on a lined baking sheet.

3. Bake tofu 25–30 minutes, flipping halfway, until deeply golden and slightly chewy at the edges.

4. Meanwhile, heat 1 Tbsp olive oil in a saucepan over medium heat. Sauté garlic and rosemary 1–2 minutes. Add drained beans and vegetable broth. Warm through 5 minutes.

5. Mash beans with a fork or potato masher to a chunky-creamy texture. Stir in lemon zest, lemon juice, remaining olive oil, salt, and pepper.

6. Sauté greens in a pan with garlic and a pinch of salt until wilted (2–3 minutes). Assemble bowls: bean mash, baked tofu, and wilted greens on top.

Meal Prep Instructions

• Batch Bake Tofu: Bake the full 800g at once. Baked tofu stores well in the fridge up to 5 days. It even firms up more overnight, making it better for meal prep than fresh.

• Assemble Ahead (Option 1): Store white bean mash, baked tofu, and greens in separate containers. Reheat mash on the stovetop with a splash of broth; re-crisp tofu in the air fryer at 375°F for 4 min.

• Freeze for Later (Option 2): Both baked tofu and white bean mash freeze well. Freeze separately up to 1 month. Thaw overnight in the fridge. Reheat mash on the stove; crisp tofu in oven at 400°F for 10 minutes.

One-Pot Red Lentil & Spinach Curry

Calories: 450

Protein: 30 g

Prep: 5 mins  |  Cook Time: 25 mins

Servings: 4

Ingredients

• Red lentils (dry) 400g / 14 oz / 2 cups
• Full-fat coconut milk (canned) 400ml / 14 fl oz / 1 can
• Vegetable broth (low sodium) 800ml / 27 fl oz / 3½ cups
• Baby spinach 180g / 6.3 oz / 6 cups
• Greek yogurt (plain, full-fat, for serving) 240g / 8.5 oz / 1 cup
• Yellow onion (diced) 120g / 4.2 oz / 1 medium
• Garlic cloves (minced) 15g / 0.5 oz / 4 cloves
• Fresh ginger (grated) 10g / 0.35 oz / 1 Tbsp
• Canned diced tomatoes 400g / 14 oz / 1 can
• Coconut oil or olive oil 15ml / 0.5 fl oz / 1 Tbsp
• Curry powder 2 tsp
• Ground cumin 1 tsp
• Ground turmeric 1 tsp
• Garam masala 1 tsp
• Chili flakes ½ tsp
• Salt & pepper to taste

Directions

1. Heat oil in a large pot over medium heat. Sauté onion 5 minutes until softened. Add garlic and ginger, cook 1 minute.

2. Add curry powder, cumin, turmeric, garam masala, and chili flakes. Stir 30 seconds until fragrant.

3. Add red lentils, diced tomatoes, coconut milk, and broth. Stir to combine. Bring to a boil.

4. Reduce to a simmer. Cook uncovered for 18–20 minutes, stirring occasionally, until lentils are completely soft and the curry has thickened.

5. Stir in spinach until wilted, about 2 minutes. Season well with salt and pepper.

6. Serve over rice or with naan. Top each bowl with a generous dollop (¼ cup) of Greek yogurt for protein and a creamy contrast.

Meal Prep Instructions

• Batch Cook: This curry actually improves overnight as flavors deepen. Make a full batch and portion into containers. Keep Greek yogurt separate and add it when serving.

• Assemble Ahead (Option 1): Store curry in 4 containers up to 5 days. Reheat on the stove or microwave (2–3 min), add a splash of water if needed, and top with Greek yogurt fresh.

• Freeze for Later (Option 2): Freeze curry (without yogurt) up to 3 months. Thaw overnight in the fridge. Reheat on stovetop over medium heat, stir well, and serve with fresh yogurt.

One-Pot Chickpea, Orzo & Feta Skillet

Calories: 510

Protein: 31 g

Prep: 5 mins  |  Cook Time: 20 mins

Servings: 4

Ingredients

• Chickpeas (canned, drained & rinsed) 480g / 17 oz / 2 cans
• Whole wheat orzo (dry) 300g / 10.6 oz / 1½ cups
• Feta cheese (crumbled) 160g / 5.6 oz / 1 cup
• Vegetable broth (low sodium) 900ml / 30 fl oz / 3¾ cups
• Cherry tomatoes 250g / 8.8 oz / 1½ cups
• Baby spinach 90g / 3.2 oz / 3 cups
• Yellow onion (diced) 120g / 4.2 oz / 1 medium
• Garlic cloves (minced) 15g / 0.5 oz / 4 cloves
• Olive oil 15ml / 0.5 fl oz / 1 Tbsp
• Dried oregano 1½ tsp
• Dried thyme 1 tsp
• Chili flakes ½ tsp
• Lemon (zested & juiced) 1 large
• Salt & pepper to taste

Directions

1. Heat olive oil in a large deep skillet or pot over medium heat. Sauté onion for 4–5 minutes until softened. Add garlic and cook 1 minute.

2. Add oregano, thyme, and chili flakes. Stir 30 seconds.

3. Add dry orzo, chickpeas, cherry tomatoes, and vegetable broth. Stir to combine. Bring to a boil.

4. Reduce heat to medium-low. Cover and simmer 12–14 minutes, stirring occasionally, until orzo is cooked and most liquid is absorbed.

5. Stir in baby spinach until wilted. Add lemon zest and juice. Season with salt and pepper.

6. Remove from heat. Top with crumbled feta. Serve immediately, or let cool and portion into meal-prep containers.

Meal Prep Instructions

• Batch Cook: Make the full pot at once. The orzo will absorb more liquid as it sits — add a splash of broth when reheating. Top with feta fresh each time for best texture.

• Assemble Ahead (Option 1): Portion into 4 containers, add feta on top, and refrigerate up to 4 days. Reheat in the microwave 2–3 minutes, adding a splash of water to loosen.

• Freeze for Later (Option 2): Freeze portions (without feta) up to 2 months. Thaw overnight, reheat with a splash of broth, and crumble fresh feta on top before serving.

One-Pot Protein Pasta with White Beans & Ricotta

Calories: 580

Protein: 38 g

Prep: 5 mins  |  Cook Time: 20 mins

Servings: 4

Ingredients

• Chickpea or lentil pasta (dry) 320g / 11.3 oz / 3 cups
• White beans / cannellini (canned, drained) 480g / 17 oz / 2 cans
• Whole milk ricotta 240g / 8.5 oz / 1 cup
• Parmesan (grated) 60g / 2.1 oz / ¾ cup
• Vegetable broth (low sodium) 1L / 34 fl oz / 4 cups
• Baby spinach 90g / 3.2 oz / 3 cups
• Garlic cloves (minced) 15g / 0.5 oz / 4 cloves
• Yellow onion (diced) 120g / 4.2 oz / 1 medium
• Olive oil 15ml / 0.5 fl oz / 1 Tbsp
• Dried basil 1½ tsp
• Dried oregano 1 tsp
• Nutmeg (pinch) pinch
• Lemon (juiced) ½ lemon
• Salt & pepper to taste

Directions

1. Heat olive oil in a large pot over medium heat. Sauté onion 4–5 minutes until soft. Add garlic and cook 1 minute.

2. Add dry pasta and vegetable broth. Stir and bring to a boil.

3. Reduce heat to medium. Cook pasta according to package directions (8–11 min for most legume pastas), stirring frequently. Add more broth or water if needed.

4. When pasta is just al dente and most liquid absorbed, stir in white beans, basil, oregano, and nutmeg. Cook 2 minutes.

5. Remove from heat. Stir in spinach until wilted. Add lemon juice and half the parmesan. Season generously with salt and pepper.

6. Serve in bowls topped with a generous dollop of ricotta and remaining parmesan.

Meal Prep Instructions

• Batch Cook: Cook the full pot and divide into 4 containers. Keep ricotta in a separate small container per meal so it stays fresh and creamy rather than mixing into the pasta.

• Assemble Ahead (Option 1): Store pasta and beans in containers up to 4 days. Refrigerate ricotta separately. Reheat pasta 2–3 min in the microwave, then top with ricotta cold or warmed.

• Freeze for Later (Option 2): Freeze for Later: Freeze pasta and bean base (no ricotta) up to 2 months. Thaw overnight, reheat with a splash of broth, and add a fresh dollop of ricotta when serving.

Creamy Ricotta Spinach Protein Pasta

Calories: 580

Protein: 34 g

Prep: 5 mins  |  Cook Time: 15 mins

Servings: 4

Ingredients

• High-protein pasta (chickpea or lentil) - 400g / 14 oz / 4 servings
• Whole milk ricotta - 480g / 17 oz / 2 cups
• Fresh baby spinach - 200g / 7 oz / 4 large handfuls
• Parmesan cheese (grated) - 80g / 2.8 oz / 3/4 cup
• Garlic cloves (minced) - 4 cloves
• Olive oil - 30ml / 2 Tbsp
• Lemon (zest + juice) - 1 lemon
• Pasta water (reserved) - 120ml / 1/2 cup
• Nutmeg (pinch) - 1/4 tsp
• Red pepper flakes - 1/2 tsp
• Salt & black pepper to taste

Directions

1. Cook pasta according to package directions until al dente. Reserve 1/2 cup of pasta water before draining.

2. In a large skillet, heat olive oil over medium heat. Add garlic and sauté for 1–2 minutes until fragrant.

3. Add spinach in batches, tossing until wilted, about 2–3 minutes.

4. Reduce heat to low. Add ricotta, parmesan, lemon zest, lemon juice, nutmeg, and red pepper flakes. Stir to combine.

5. Add reserved pasta water a little at a time, stirring to loosen the sauce to a creamy consistency.

6. Add drained pasta to the skillet and toss well to coat.

7. Season generously with salt and pepper. Serve immediately with extra parmesan if desired.

Meal Prep Instructions

• Batch Cook: Cook pasta and make sauce separately. Store in airtight containers in the fridge for up to 4 days.

• Assemble Ahead (Option 1): Reheat: Add a splash of water or milk to the pasta before microwaving to restore the creamy texture. Reheat 60–90 seconds, stir, repeat.

• Freeze for Later (Option 2):Not recommended for freezing — ricotta-based sauces can separate. Best made fresh or stored refrigerated.

Lentil & Cottage Cheese Stuffed Peppers

Calories: 420

Protein: 32 g

Prep: 15 mins  |  Cook Time: 40 mins

Servings: 4

Ingredients

• Large bell peppers - 4 whole (any color)
• Green or brown lentils (dry) - 300g / 10.6 oz / 1.5 cups
• Cottage cheese (full-fat) - 480g / 17 oz / 2 cups
• Canned diced tomatoes - 400g / 14 oz / 1 can
• Onion (diced) - 150g / 5.3 oz / 1 medium
  Garlic cloves (minced) - 3 cloves
• Olive oil - 15ml / 1 Tbsp
• Shredded mozzarella (optional topping) - 80g / 2.8 oz / 1/3 cup
• Cumin - 1 tsp
• Smoked paprika - 1 tsp
• Dried oregano - 1 tsp
• Salt & pepper to taste
• Fresh parsley for garnish

Directions

1. Preheat oven to 375°F / 190°C.

2. Rinse lentils and cook in 3 cups of water for 20–25 minutes until tender but not mushy. Drain and set aside.

3. Slice tops off peppers and remove seeds. Lightly brush with olive oil and place cut-side up in a baking dish.

4. In a skillet, heat olive oil over medium heat. Sauté onion for 4–5 minutes, then add garlic and cook 1 more minute.

5. Add diced tomatoes, cumin, smoked paprika, oregano, salt, and pepper. Simmer for 5 minutes.

6. Remove from heat and stir in cooked lentils and cottage cheese. Mix well.

7. Generously fill each pepper with the lentil mixture. Top with shredded mozzarella if using.

8. Cover with foil and bake for 25 minutes. Uncover and bake 10 more minutes until peppers are tender and tops are golden.

9. Garnish with fresh parsley and serve immediately.

Meal Prep Instructions

• Batch Cook: Cook a full batch of lentils at the start of the week. Store in the fridge up to 5 days and use in other recipes.

• Assemble Ahead (Option 1): Assemble & Refrigerate: Stuff peppers, cover tightly with foil, and refrigerate uncooked up to 2 days. Bake from cold, adding 10 extra minutes.

• Freeze for Later (Option 2): Freeze for Later: Bake fully, cool completely, wrap individually, and freeze up to 2 months. Reheat covered in oven at 350°F for 20–25 min or microwave 3–4 min.

Teriyaki Tofu Bowl

Calories: 480

Protein: 32 g

Prep: 5 mins  |  Cook Time: 20 mins

Servings: 4

Ingredients

• Firm tofu - 800g / 28 oz / 2 blocks
• Pre-made teriyaki sauce - 240ml / 1 cup
  Frozen stir-fry vegetables (mixed) - 800g / 28 oz / 1 large bag
• Cooked rice or grain (for serving) - 4 servings
• Sesame seeds & green onions (optional garnish) to taste

Directions

1. Press and drain tofu, then cut into 1-inch cubes.

2. Cook frozen vegetables in a large skillet or wok over high heat according to package directions (usually 5–7 minutes), stirring occasionally. Season lightly and set aside.

3. In the same skillet over medium-high heat, add tofu cubes. Cook undisturbed for 4–5 minutes per side until golden and crispy on the edges.

4. Pour teriyaki sauce over the tofu and toss to coat. Cook for 2–3 more minutes until sauce thickens and caramelizes.
5. Serve over rice or grains alongside the cooked vegetables.

6. Garnish with sesame seeds and sliced green onions if desired.

Meal Prep Instructions

• Batch Cook: Double the tofu and sauce. The cooked teriyaki tofu reheats exceptionally well and tastes even better the next day once the sauce absorbs.

• Assemble Ahead (Option 1): Fridge: Store tofu, veggies, and rice in separate containers for up to 4 days. Reheat in microwave 60–90 seconds or in a pan over medium heat.

• Freeze for Later (Option 2): Freeze Tofu Only: Cooked teriyaki tofu freezes well for up to 1 month. Reheat directly from frozen in a skillet with a splash of water.

Honey Sriracha Sheet Pan Tofu & Veggies

Calories: 460

Protein: 31 g

Prep: 15 mins  |  Cook Time: 35 mins

Servings: 4

Ingredients

• Extra-firm tofu - 800g / 28 oz / 2 blocks
• Broccoli florets - 400g / 14 oz / 4 cups
• Bell peppers (any color, sliced) - 300g / 10.6 oz / 2–3 peppers
• Snap peas or green beans - 200g / 7 oz / 2 cups
• Honey or maple syrup - 45ml / 3 Tbsp
• Sriracha sauce - 30ml / 2 Tbsp
• Soy sauce or tamari - 30ml / 2 Tbsp
• Sesame oil - 15ml / 1 Tbsp
• Garlic (minced) - 3 cloves
• Fresh ginger (grated) - 1 tsp
• Cornstarch - 15g / 0.5 oz / 1 Tbsp
• Olive oil (for veggies) - 15ml / 1 Tbsp
• Sesame seeds & green onions for garnish
• Cooked rice (for serving) - 4 servings

Directions

1. Preheat oven to 425°F / 220°C. Line a large sheet pan with parchment paper.

2. Press tofu for 10 minutes, then cut into 1-inch cubes. Toss with cornstarch and a pinch of salt.

3. Spread tofu on one half of the sheet pan. Add vegetables to the other half, tossed with olive oil, salt, and pepper.

4. Roast for 20 minutes, flipping tofu halfway through.

5. Meanwhile, whisk together honey, sriracha, soy sauce, sesame oil, garlic, and ginger in a small bowl.

Meal Prep Instructions

• Batch Cook: Double the recipe and use two sheet pans side by side. Leftovers reheat extremely well for weekday lunches.

• Assemble Ahead (Option 1): Fridge: Store tofu, veggies, and rice separately for up to 4 days. Reheat tofu and veggies in oven or air fryer at 375°F for 5–7 minutes to re-crisp.

• Freeze for Later (Option 2): Freeze Tofu Only: The glazed tofu freezes well for up to 1 month. Reheat in oven from frozen at 375°F for 15 minutes. Prepare fresh veggies when serving.

Creamy Indian Chicken Curry

Calories: 617

Protein: 40 g

Prep: 15 min  |  Cook: 35-40 mins

Serves: 4

Ingredients:

For Curry

• Boneless chicken thighs (pre-marinated): 700g / 24.7 oz total

• Coconut oil: 4g / 0.14 oz / 1 tsp

• Onion: 150g / 5.3 oz / 1 medium, diced

• Garlic: 16g / 0.6 oz / 4 cloves, minced

• Fresh ginger: 10g / 0.35 oz / 1 Tbsp, grated

• Red curry paste: 30g / 1.1 oz / 2 Tbsp

• Curry powder: 7g / 0.25 oz / 1 Tbsp

• Ground cumin: 2.5g / 0.09 oz / 1 tsp

• Paprika: 2.5g / 0.09 oz / 1 tsp

• Turmeric: 1.5g / 0.05 oz / ½ tsp

• Tomato paste: 15g / 0.5 oz / 1 Tbsp

• Coconut milk (light): 300ml / 10.1 fl oz

• Water or chicken broth: 250ml / 8.5 fl oz / 1 cup

• Red bell pepper: 150g / 5.3 oz / 1 large, sliced

• Honey: 21g / 0.75 oz / 1 Tbsp

• Plain Greek yogurt: 15g / 0.5 oz / 1 Tbsp

• Salt and pepper, to taste

Fresh cilantro, to garnish (optional)
 

For Rice:

• Jasmine rice (uncooked): 280g / 9.9 oz / 1½ cups

• Water: 460ml / 15.5 fl oz / 2-2.5 cups
  (Yields ~700g cooked rice - serves 4 at 150g per person, with buffer for any that sticks to the bottom)

Directions

1. Cook the rice.

2. Brown the chicken: Heat coconut oil in a large skillet or pot over medium-high heat. Add chicken thighs and cook 4–5 minutes per side until browned. Remove and set aside.

3. Build the curry base: In the same pan, add diced onion and cook 5–7 minutes until softened. Add garlic, ginger, red curry paste, curry powder, cumin, paprika, turmeric, and tomato paste. Cook 1 minute, stirring constantly so spices don't burn.

4. Make the sauce: Pour in coconut milk and water or broth. Stir well and scrape up any browned bits from the pan.

5. Simmer: Add sliced bell pepper and return chicken to the pan. Simmer partially uncovered for 15–20 minutes until the sauce thickens slightly.

6. Finish: Reduce heat to low. Stir in honey and Greek yogurt. Season with salt and pepper.

7. Serve with 150g cooked jasmine rice per serving. Garnish with fresh cilantro if desired.

Meal Prep Instructions

• Batch Ahead: This recipe is already 4 servings - make the full batch at once and divide into containers.

  The curry actually tastes better the next day as the spices deepen overnight.

• Storage: Refrigerate curry and rice separately in airtight containers for up to 4 days. Freeze curry (without rice) for up to 2 months - rice is best made fresh or stored no more than 3 days.

• Reheat: Microwave curry 2–3 minutes, stirring halfway. Add a splash of water or broth if the sauce has thickened too much. Reheat rice separately with a small splash of water, covered, for 1–2 minutes.

  Coach's Tip:
  Pre-mix the dry spices (curry powder, cumin, paprika, turmeric) in a small jar so you can pull this recipe together quickly on a busy night.

Strawberry Yogurt Bark Bites

Calories: 100

Protein: 8 g

Prep: 5 min | Freeze: 2–3 hrs

Serves: 6

Ingredients

• Greek yogurt (2% or 5%): 400 g / 14 oz / ~1⅔ cups
• Honey or maple syrup: 20 g / 1 Tbsp
• Vanilla extract: ½ tsp
• Strawberries (sliced): 100 g / 3.5 oz / ~¾ cup
• Mini dark chocolate chips: 25 g / 0.9 oz / 2 Tbsp
• Pinch of salt
• Optional for creaminess: 30 g (2 Tbsp) plain cream cheese or vanilla protein yogurt — rounds out tang and gives a softer bite

Directions

1. Mix the base: In a bowl, whisk yogurt, honey, vanilla, and a pinch of salt until smooth (blend in optional cream cheese/yogurt if using).
2. Line & layer: Line a small baking sheet or dish with parchment. Spread yogurt evenly (~½ inch thick).
3. Top: Scatter sliced strawberries and chocolate chips evenly. Lightly press them in.
4. Freeze: Place in freezer for 2–3 hours until firm.
5. Break & store: Break into bark pieces. Store in a sealed container or freezer bag up to 1 month.

Meal Prep Instructions

• Make once, snack smart all week.
• Batch for 12 pieces (double the recipe): Yogurt 800 g (3⅓ cups), honey 40 g (2 Tbsp), strawberries 200 g (~1½ cups), mini chocolate chips 50 g (¼ cup).

Coach’s Tip

For creamier, less-icy bark, let pieces sit at room temp 2–3 minutes before eating. You can also swirl in 1 Tbsp peanut or almond butter before freezing for a “PB&J” vibe without changing macros much.

Hummus, Pita & Veggies

Calories: 330

Protein: 11 g

Prep: 10 min  |  Cook: 0 min

Serves: 1

Ingredients

• Hummus (store-bought or homemade): 60 g / 2.1 oz / 4 Tbsp
• Whole-wheat pita (small): 60 g / 2.1 oz / 1 pita, cut into wedges
• Cucumber sticks: 80 g / 2.8 oz / ~1 cup
• Bell peppers (mixed colors): 80 g / 2.8 oz / ~1 cup
• Carrot sticks: 60 g / 2.1 oz / ~¾ cup
• Optional: olive oil drizzle 5 g / 1 tsp + sprinkle of paprika or chili flakes

Directions

1. Slice pita into wedges and lightly toast (optional) for crisp edges.
2. Cut all veggies into dippable sticks.
3. Add hummus to a small bowl; drizzle olive oil and sprinkle paprika/chili if desired. Serve with pita and veggies.

Meal Prep Instructions

• Make once, grab all week: Ideal for midday snacks or light lunches.
• Batch for 3 servings: Hummus 180 g (¾ cup); whole-wheat pitas 3 (180 g total); cucumber 240 g (~3 cups); bell peppers 240 g (~3 cups); carrots 180 g (~2¼ cups).
• Prep & store: Portion hummus into 3 small containers (60 g each). Chop veggies and store in sealed containers or jars with a paper towel on the bottom to keep them crisp. Toast pita fresh, or store cut wedges in an airtight bag and reheat 30 sec in a dry pan.

Coach’s Tip

For a protein boost, stir 1 Tbsp Greek yogurt into each 60 g serving of hummus — it lightens the texture and adds a few extra grams of protein without changing the flavor.

Mini Protein Energy Bites

Calories: 180 (per 2 bites)

Protein: 9 g

Prep: 10 min  |  Chill: 30 min

Serves: 6 (makes ~12 bites)

Ingredients

• Rolled oats: 90 g / 3.2 oz / 1 cup
• Vanilla or chocolate whey protein powder: 30 g / 1 scoop
• Natural peanut or almond butter: 55 g / 1.9 oz / slightly under ¼ cup
• Honey or maple syrup: 20 g / 0.7 oz / 1 Tbsp
• Mini dark chocolate chips: 20 g / 0.7 oz / 2 Tbsp
• Ground flaxseed or chia seeds: 10 g / 0.35 oz / 1 Tbsp
• Cocoa powder: 5 g / 1 Tbsp
• Vanilla extract: ½ tsp
• Espresso powder (optional): ¼ tsp
• Pinch of salt (⅛ tsp fine salt)
• Unsweetened almond milk or water: 2–3 Tbsp (as needed to bind)

Directions

1. Toast oats (optional): Heat a dry skillet over medium; stir oats 3–4 min until lightly golden and nutty. Cool slightly.
2. Mix dry: In a bowl, combine oats, protein powder, cocoa, flaxseed, espresso, and salt.
3. Add wet: Stir in nut butter, honey, vanilla, and 2 Tbsp milk/water. Mix until dough-like; if crumbly, add a splash more liquid.
4. Fold & roll: Fold in chocolate chips and roll into 12 small balls (~25 g each).
5. Rest & chill: Let sit 10–15 min so oats hydrate, then refrigerate 30 min to firm.

Meal Prep Instructions

• Batch for 3 servings (~36 bites): Oats 270 g (3 cups); protein powder 90 g (3 scoops); nut butter 165 g (¾ cup); honey 60 g (3 Tbsp); chocolate chips 60 g (6 Tbsp); flaxseed 30 g (3 Tbsp); cocoa 15 g (3 Tbsp); vanilla 1½ tsp; espresso ¾ tsp; salt ⅜ tsp; milk/water ~6 Tbsp (adjust).
• Storage: Refrigerate up to 1 week or freeze up to 2 months. They thaw in ~10 minutes.

Coach’s Tip

Roll finished bites in toasted coconut or crushed rice cereal for a light crunch — it gives truffle vibes without adding much to the macros.

High-Protein Muffins

Calories: 232 kcal (per muffin)

Protein: 13 g

Prep: 8–10 min  |  Bake: 10–12 min

Serves: 8 muffins

Ingredients

• Vanilla whey protein powder: 64–67 g / ~2 scoops
• Baking powder: 1 tsp (~4 g)
• Almond flour: 56–60 g / 2.0–2.1 oz / ½ cup
• Creamy peanut butter (or any nut/seed butter): 128 g / 4.5 oz / ½ cup
• Unsweetened applesauce: 240 g / 8.5 oz / 1 cup
• Chocolate chips (optional): 85 g / 3.0 oz / ½ cup
• Pinch of salt (optional, boosts flavor)

Directions

1. Preheat oven to 350°F / 180°C. Line or grease an 8-cup muffin tin.
2. Whisk together protein powder, almond flour, and baking powder (and salt if using).
3. Add peanut butter and applesauce; mix until a thick, uniform batter forms.
4. Fold in chocolate chips.
5. Divide evenly into 8 cups.
6. Bake 10–12 minutes, until a toothpick comes out mostly clean. If tops brown early, tent with foil at 8 minutes.
7. Cool 5 minutes in tin, then transfer to a rack.

Meal Prep Instructions

• Batch for 3 servings (24 muffins): Almond flour 168–180 g (1½ cups); whey protein 192–201 g (~6 scoops); baking powder 1 Tbsp (~12 g); peanut butter 384 g (1½ cups); unsweetened applesauce 720 g (3 cups); chocolate chips 255 g (1½ cups). Same oven temp; bake in two trays.
• Storage: Refrigerate up to 5 days or freeze up to 2 months. Reheat 15–20 sec in microwave or 3–4 min in toaster oven.

Coach’s Tip

Protein bakes dry out if overbaked — pull them when the centers are just set. If the batter seems too thick, stir in 1–2 Tbsp milk to keep the crumb tender.

Savory Cottage Cheese & Egg White Bites

Calories (per 2 bites): 140

Protein (per 2 bites): 15 g

Prep: 10 min  |  Bake: 20–22 min

Serves: 6 bites

Ingredients

• Egg whites: 240 g / 8.5 oz / 1 cup
• Cottage cheese (low-fat): 120 g / 4.2 oz / ½ cup
• Cheddar or mozzarella (shredded): 30 g / 1 oz / ¼ cup
• Red bell pepper (finely diced): 40 g / 1.4 oz / ¼ cup
• Green onion (chopped): 15 g / 0.5 oz / 2 Tbsp
• Garlic powder: ½ tsp
• Onion powder: ½ tsp
• Salt: ¼ tsp
• Black pepper: ¼ tsp
• Dried Italian herbs (or parsley + oregano): ½ tsp
• Olive oil spray: light coating for muffin tin

Directions

1. Preheat oven to 350°F / 175°C and lightly spray a 6-cup muffin tin.
2. In a blender, combine egg whites, cottage cheese, garlic powder, onion powder, salt, and pepper; blend until completely smooth.
3. Pour mixture into a bowl and stir in shredded cheese, bell pepper, green onion, and herbs.
4. Divide evenly among muffin cups, filling about ¾ full.
5. Bake 20–22 minutes, until tops are firm and lightly golden.
6. Cool 5 minutes, then gently loosen with a spatula. Serve warm or refrigerate for later.

Meal Prep Instructions

• Storage: Refrigerate up to 4 days or freeze up to 2 months. Reheat 20–30 sec in the microwave or 4–5 min in the oven at 325°F / 160°C.
• Batch for 3 servings (18 bites): Egg whites 720 g (3 cups); cottage cheese 360 g (1½ cups); shredded cheese 90 g (¾ cup); red bell pepper 120 g (¾ cup); green onion 45 g (6 Tbsp); garlic powder 1½ tsp; onion powder 1½ tsp; salt ¾ tsp; black pepper ¾ tsp; Italian herbs 1½ tsp. Lightly oil the tin between batches.

Coach’s Tip

Blend the cottage cheese until silky before mixing — it disappears into the eggs for a creamy, soufflé-like texture. Add a pinch of smoked paprika or a few drops of hot sauce for extra depth without more calories.

Ready-to-Blend Protein Shake

Calories: 290

Protein: 24 g

Prep: 1 min | Blend: 30 sec

Serves: 1

Ingredients

• Unsweetened almond milk: 300 g / 10.6 oz / 1¼ cups
• Banana (frozen or fresh): 80 g / 2.8 oz / ¾ medium
• Vanilla protein powder: 30 g / 1 scoop
• Natural peanut butter or almond butter: 10 g / 0.35 oz / 2 tsp
• Ice cubes: 4–5

Directions

1. Add all ingredients to a blender.
2. Blend until smooth and creamy.
3. Pour and enjoy immediately.

Meal Prep Suggestions

Pre-freeze banana chunks in zip bags (1 per serving). In the morning, toss frozen banana, protein, and nut butter into the blender with almond milk — done in 60 seconds flat.

Flavor Swap: Replace banana with 100 g frozen mango for a tropical twist.

Coach’s Tip

Use frozen fruit for an instant creamy texture without ice. For extra protein, add 1 Tbsp Greek yogurt — it thickens the shake and makes it taste like dessert.

Tuna Salad & Crackers

Calories: 270

Protein: 23 g

Prep: 5 min

Serves: 1

Ingredients

• Canned tuna (in water, drained): 85 g / 3 oz / 1 can
• Light mayonnaise: 15 g / 1 Tbsp
• Dijon mustard: 5 g / 1 tsp
• Celery (finely chopped): 20 g / 2 Tbsp
• Crackers (whole-grain): 30 g / ~6 crackers
• Lemon juice: 1 tsp
• Salt & pepper: to taste

Directions

1. In a bowl, mix tuna, mayo, Dijon, celery, lemon juice, salt, and pepper until combined.
2. Serve immediately with crackers, or store tuna in an airtight container for up to 3 days.

Meal Prep Instructions

• Make a larger batch: Keep tuna mix and crackers stored separately to maintain crunch.

Batch for 3 Servings

• Canned tuna: 255 g / 9 oz / 3 cans
• Light mayonnaise: 45 g / 3 Tbsp
• Dijon mustard: 15 g / 3 tsp
• Celery: 60 g / 6 Tbsp
• Crackers: 90 g / ~18 crackers
• Lemon juice: 3 tsp
• Salt & pepper: to taste

Better-For-You Banana Raisin Bread

Calories: 134

Protein: 3 g

Prep: 10 min  Cook Time: 50 mins

Serves: 12 slices

Ingredients

• Very ripe bananas (mashed): 320g / 11.3 oz / ~3 large bananas
• Large egg: 50g / 1.8 oz / 1 egg
• Vanilla extract: 1 tsp
• Brown sugar: 38g / 1.3 oz / 3 Tbsp
• Granulated sugar: 25g / 0.9 oz / 2 Tbsp
• All-purpose flour: 180g / 6.3 oz / 1 1/2 cups
• Unsweetened applesauce: 30g / 1 oz / 2 Tbsp
• Raisins: 110g / 3.9 oz / 3/4 cup
• Ground cinnamon: 1 tsp
• Baking soda: 1 tsp
• Baking powder: 1/4 tsp
• Salt: 1/4 tsp

Directions

1. Preheat oven to 350°F / 175°C and line or grease a 9x5 inch loaf pan.

2. In a large bowl, mash bananas until smooth.

3. Add egg, vanilla, sugars and applesauce. Mix until combined.

4. Add flour, cinnamon, baking soda, baking powder and salt. Stir gently until just combined (do not overmix).

5. Fold in raisins.

6. Pour batter into loaf pan and bake 45–55 minutes until a toothpick comes out clean.

7. Cool completely before slicing into 12 pieces.

Meal Prep Suggestions

Room temp: Store in airtight container up to 3 days.

Refrigerate: Store up to 1 week.

Freeze: Slice and freeze up to 2 months. Toast or microwave to reheat.