Healthy Meal Recipes

Protein Power Pancakes

Ingredients: Oats, banana, eggs, protein powder, cinnamon

Nutrition: 420 cal | 28g protein | 45g carbs

Prep Time: 10 minutes

Instructions: Blend ingredients, cook on griddle, serve with berries and sugar-free syrup.

Greek Yogurt Bowl

Ingredients: Greek yogurt, berries, nuts, chia seeds, honey

Nutrition: 350 cal | 25g protein | 35g carbs

Prep Time: 5 minutes

Instructions: Layer yogurt with fresh berries, top with nuts and drizzle of honey.

Veggie Egg White Scramble

Ingredients: Egg whites, spinach, tomatoes, mushrooms, feta

Nutrition: 220 cal | 24g protein | 12g carbs

Prep Time: 8 minutes

Instructions: Sauté vegetables, add egg whites, sprinkle feta before serving.

Overnight Oats

Ingredients: Oats, almond milk, chia seeds, protein powder, berries

Nutrition: 380 cal | 22g protein | 48g carbs

Prep Time: 5 min (+ overnight)

Instructions: Combine all ingredients, refrigerate overnight, enjoy cold.

Avocado Toast with Egg

Ingredients: Whole grain bread, avocado, poached egg, tomato

Nutrition: 340 cal | 18g protein | 28g carbs

Prep Time: 10 minutes

Instructions: Toast bread, mash avocado, top with poached egg and tomato slices.

Berry Protein Smoothie Bowl

Ingredients: Mixed berries, protein powder, banana, almond milk, granola

Nutrition: 410 cal | 30g protein | 52g carbs

Prep Time: 5 minutes

Instructions: Blend berries, protein, banana with milk. Top with granola.

Grilled Chicken Caesar Salad

Ingredients: Grilled chicken, romaine, light Caesar, parmesan, whole grain croutons

Nutrition: 420 cal | 42g protein | 28g carbs

Prep Time: 15 minutes

Instructions: Grill chicken, chop romaine, toss with light dressing and toppings.

Asian Chicken Lettuce Wraps

Ingredients: Ground chicken, water chestnuts, ginger, soy sauce, lettuce leaves

Nutrition: 350 cal | 35g protein | 22g carbs

Prep Time: 20 minutes

Instructions: Cook chicken with Asian seasonings, serve in lettuce cups.

Mediterranean Quinoa Bowl

Ingredients: Quinoa, chickpeas, cucumber, tomatoes, feta, olive oil

Nutrition: 450 cal | 18g protein | 58g carbs

Prep Time: 25 minutes

Instructions: Cook quinoa, mix with veggies and chickpeas, drizzle with olive oil.

Turkey & Veggie Wrap

Ingredients: Whole wheat tortilla, turkey breast, avocado, lettuce, tomato, mustard

Nutrition: 390 cal | 32g protein | 35g carbs

Prep Time: 10 minutes

Instructions: Layer ingredients in tortilla, roll tightly, slice in half.

Baked Salmon with Asparagus

Ingredients: Salmon fillet, asparagus, lemon, olive oil, garlic

Nutrition: 480 cal | 45g protein | 12g carbs

Prep Time: 25 minutes

Instructions: Season salmon, bake at 400°F with asparagus for 18-20 minutes.

Chicken Stir-Fry with Brown Rice

Ingredients: Chicken breast, mixed vegetables, low-sodium soy sauce, brown rice

Nutrition: 520 cal | 38g protein | 62g carbs

Prep Time: 30 minutes

Instructions: Stir-fry chicken and veggies, serve over brown rice.

Turkey Meatballs with Zucchini Noodles

Ingredients: Ground turkey, Italian herbs, marinara sauce, spiralized zucchini

Nutrition: 410 cal | 42g protein | 28g carbs

Prep Time: 35 minutes

Instructions: Bake meatballs, spiralize zucchini, combine with sauce.

Grilled Shrimp Tacos

Ingredients: Shrimp, corn tortillas, cabbage slaw, avocado, lime

Nutrition: 440 cal | 35g protein | 48g carbs

Prep Time: 20 minutes

Instructions: Season and grill shrimp, assemble tacos with slaw and avocado.

Lean Beef and Broccoli

Ingredients: Lean beef strips, broccoli, ginger, garlic, low-sodium soy sauce

Nutrition: 450 cal | 40g protein | 35g carbs

Prep Time: 25 minutes

Instructions: Stir-fry beef and broccoli with Asian seasonings.

Baked Cod with Sweet Potato

Ingredients: Cod fillet, sweet potato, green beans, olive oil

Nutrition: 460 cal | 38g protein | 52g carbs

Prep Time: 40 minutes

Instructions: Bake sweet potato, then add cod and beans for final 15 minutes.