MFL
MyFitnessLeapPerformance Labs
Protocol

High Protein Recipes Nutrition Masterclass

Nutritional_Logic_Protocol

66_ENTRIES
400 kcal KCAL 30 min

Grilled Chicken and Quinoa Bowl

A high-protein, nutrient-dense bowl with vibrant veggies, ideal for post-workout meals.

Components

  • 2 (6 oz each) Chicken breast
  • 1/2 cup Quinoa (dry)
  • 1, sliced Avocado
  • 1 cup, halved Cherry tomatoes
  • 1/2, diced Cucumber
  • 1 tbsp Olive oil
  • 2 tbsp Lemon juice
  • 1 tsp Garlic powder
  • to taste Salt
  • to taste Black pepper

Execution

1. Cook quinoa according to package instructions, set aside.

2. Season chicken breasts with garlic powder, salt, and pepper.

3. Heat olive oil in a grill pan over medium heat, grill chicken for 6-7 minutes per side until cooked through.

4. Slice chicken thinly.

5. In a bowl, combine quinoa, tomatoes, cucumber, and avocado.

6. Drizzle with lemon juice, toss, and top with sliced chicken.

380 kcal KCAL 40 min

Chicken and Broccoli Casserole

A creamy, protein-packed casserole with lean chicken and broccoli, great for family dinners.

Components

  • 1 lb, diced Chicken breast
  • 3 cups Broccoli florets
  • 1 cup Greek yogurt (plain)
  • 1/2 cup Cheddar cheese (shredded)
  • 2 cloves, minced Garlic
  • 1 tbsp Olive oil
  • 1/4 cup Whole-grain breadcrumbs
  • 2 tbsp Parmesan cheese (grated)
  • to taste Salt
  • to taste Black pepper

Execution

1. Preheat oven to 375°F (190°C).

2. Heat olive oil in a skillet, cook chicken until browned, about 5-7 minutes.

3. Steam broccoli for 3-4 minutes until tender-crisp.

4. In a bowl, mix Greek yogurt, garlic, salt, and pepper.

5. Combine chicken, broccoli, and yogurt mixture in a baking dish.

6. Top with cheddar, breadcrumbs, and Parmesan.

7. Bake for 20-25 minutes until golden and bubbly.

350 kcal KCAL 20 min

Grilled Chicken Caesar Wrap

A light, protein-packed wrap with grilled chicken and a healthy Caesar dressing, perfect for lunch.

Components

  • 2 (4 oz each) Chicken breast
  • 2 large Whole-wheat tortillas
  • 2 cups, chopped Romaine lettuce
  • 1/4 cup Greek yogurt (plain)
  • 2 tbsp Parmesan cheese (grated)
  • 1 tbsp Lemon juice
  • 1 clove, minced Garlic
  • 1 tbsp Olive oil
  • to taste Salt
  • to taste Black pepper

Execution

1. Season chicken with salt and pepper, grill over medium heat for 5-6 minutes per side until cooked through.

2. Slice chicken thinly.

3. In a bowl, mix Greek yogurt, Parmesan, lemon juice, garlic, salt, and pepper to make dressing.

4. Toss lettuce with dressing.

5. Place lettuce and chicken in tortillas, roll tightly, and serve.

350 kcal KCAL 25 min

Chicken and Spinach Skillet

A quick, protein-packed skillet meal with chicken and spinach, ideal for busy weeknights.

Components

  • 2 (6 oz each) Chicken breast
  • 3 cups Spinach
  • 2 cloves, minced Garlic
  • 1 cup, halved Cherry tomatoes
  • 2 tbsp Olive oil
  • 2 tbsp Parmesan cheese (grated)
  • 1 tsp Lemon zest
  • to taste Salt
  • to taste Black pepper

Execution

1. Season chicken with salt and pepper.

2. Heat olive oil in a skillet over medium heat, cook chicken for 6-7 minutes per side until cooked through.

3. Remove chicken, slice, and set aside.

4. In the same skillet, sauté garlic for 1 minute, add tomatoes and spinach, cook until spinach wilts, about 2 minutes.

5. Return chicken to skillet, sprinkle with Parmesan and lemon zest.

6. Serve hot.

360 kcal KCAL 35 min

Baked Chicken with Brussels Sprouts

A simple, protein-rich chicken dish with roasted Brussels sprouts, perfect for a healthy dinner.

Components

  • 2 (6 oz each) Chicken thighs (skinless)
  • 2 cups, halved Brussels sprouts
  • 2 tbsp Olive oil
  • 2 cloves, minced Garlic
  • 1 tsp Paprika
  • 1/2 tsp Thyme (dried)
  • to taste Salt
  • to taste Black pepper

Execution

1. Preheat oven to 400°F (200°C).

2. Toss Brussels sprouts with 1 tbsp olive oil, salt, and pepper, spread on a baking sheet.

3. Rub chicken with remaining olive oil, garlic, paprika, thyme, salt, and pepper, place on the same sheet.

4. Bake for 25-30 minutes until chicken is cooked through and sprouts are tender.

5. Serve hot.

320 kcal KCAL 30 min

Grilled Chicken and Veggie Skewers

Flavorful, protein-packed skewers with lean chicken and colorful veggies, perfect for a quick dinner.

Components

  • 1 lb, cubed Chicken breast
  • 2, cubed Bell peppers (mixed colors)
  • 1, sliced Zucchini
  • 1, cubed Red onion
  • 2 tbsp Olive oil
  • 1 tsp Garlic powder
  • 1 tsp Paprika
  • 2 tbsp Lemon juice
  • to taste Salt
  • to taste Black pepper

Execution

1. Preheat grill to medium-high heat.

2. In a bowl, toss chicken and veggies with olive oil, garlic powder, paprika, lemon juice, salt, and pepper.

3. Thread chicken, peppers, zucchini, and onion onto skewers.

4. Grill skewers for 10-12 minutes, turning occasionally, until chicken is cooked through.

5. Serve hot.

350 kcal KCAL 40 min

Baked Chicken and Zucchini Casserole

A protein-rich casserole with lean chicken and zucchini, perfect for a family-friendly dinner.

Components

  • 1 lb, diced Chicken breast
  • 2, sliced Zucchini
  • 1 cup Greek yogurt (plain)
  • 1/2 cup Cheddar cheese (shredded)
  • 2 cloves, minced Garlic
  • 1 tbsp Olive oil
  • 1/4 cup Whole-grain breadcrumbs
  • 2 tbsp Parmesan cheese (grated)
  • to taste Salt
  • to taste Black pepper

Execution

1. Preheat oven to 375°F (190°C).

2. Heat olive oil in a skillet, cook chicken until browned, about 5-7 minutes.

3. In a bowl, mix Greek yogurt, garlic, salt, and pepper.

4. In a baking dish, layer zucchini and chicken, pour yogurt mixture over top.

5. Sprinkle with cheddar, breadcrumbs, and Parmesan.

6. Bake for 20-25 minutes until golden and bubbly.

380 kcal KCAL 30 min

Grilled Chicken and Quinoa Salad

A protein-packed salad with grilled chicken and quinoa, perfect for a healthy lunch or dinner.

Components

  • 2 (5 oz each) Chicken breast
  • 1/2 cup Quinoa (dry)
  • 2 cups Mixed greens
  • 1/2, sliced Cucumber
  • 1/2 cup, halved Cherry tomatoes
  • 2 tbsp Olive oil
  • 1 tbsp Balsamic vinegar
  • 1/2 tsp Garlic powder
  • to taste Salt
  • to taste Black pepper

Execution

1. Cook quinoa according to package instructions, set aside.

2. Season chicken with garlic powder, salt, and pepper, grill for 5-6 minutes per side until cooked through.

3. Slice chicken thinly.

4. In a bowl, toss greens, cucumber, tomatoes, and quinoa with olive oil, balsamic vinegar, salt, and pepper.

5. Top with chicken and serve.

420 KCAL 30 min

Quinoa Power Bowl with Grilled Chicken

A balanced, nutrient-dense bowl combining quinoa, lean chicken, and fresh greens for lasting energy.

Components

  • 1 cup Cooked quinoa
  • 200g Grilled chicken breast
  • 1 cup Baby spinach
  • 1/2 cup Cherry tomatoes
  • 1/2 cup diced Cucumber
  • 1 tbsp Olive oil
  • 1 tbsp Lemon juice
  • To taste Salt & pepper

Execution

1. Cook quinoa as per instructions and let it cool.

2. Grill chicken until cooked through and slice it.

3. Assemble quinoa, vegetables, and chicken in a bowl.

4. Drizzle olive oil and lemon juice over the top.

450 KCAL 35 min

Salmon and Veggie Sheet Pan Dinner

A one-pan, nutrient-packed dinner featuring omega-3-rich salmon and roasted vegetables.

Components

  • 2 (150g each) Salmon fillets
  • 1 cup Broccoli florets
  • 1 cup sliced Carrots
  • 2 tbsp Olive oil
  • 1 tbsp Lemon juice
  • 1 tsp Garlic powder
  • To taste Salt & pepper

Execution

1. Preheat oven to 200°C (400°F).

2. Place salmon and vegetables on a lined baking tray.

3. Drizzle with olive oil, lemon juice, and seasonings.

4. Bake for 20–25 minutes until salmon flakes easily.

410 KCAL 30 min

Tuna and Brown Rice Meal Prep Bowls

A convenient, high-protein meal prep option combining tuna, rice, and colorful veggies.

Components

  • 2 cans (200g total) Canned tuna in water
  • 1.5 cups cooked Brown rice
  • 1/2 cup Corn
  • 1/2 cup diced Bell pepper
  • 1 tbsp Olive oil
  • 1 tbsp Soy sauce
  • 2 chopped Green onions

Execution

1. Cook and cool brown rice.

2. Mix tuna, vegetables, and rice in meal prep containers.

3. Drizzle olive oil and soy sauce before serving.

340 KCAL 25 min

Zesty Lemon Garlic Shrimp Stir-Fry

A quick high-protein shrimp stir-fry with tangy lemon and garlic for a refreshing flavor boost.

Components

  • 300g Shrimp, peeled and deveined
  • 1 cup Broccoli florets
  • 1/2 cup sliced Bell pepper
  • 3 cloves minced Garlic
  • 2 tbsp Lemon juice
  • 1 tbsp Olive oil
  • 1 tbsp Soy sauce (low sodium)
  • To taste Black pepper

Execution

1. Heat oil in a skillet and sauté garlic for 30 seconds.

2. Add shrimp and cook until pink.

3. Add vegetables, soy sauce, and lemon juice; stir-fry 5 minutes.

4. Serve hot with brown rice or quinoa.

360 KCAL 30 min

Garlic Herb Chicken with Steamed Veggies

A simple lean-protein dish with aromatic herbs and nutrient-rich vegetables.

Components

  • 2 (150g each) Chicken breast
  • 3 minced Garlic cloves
  • 1 tbsp Olive oil
  • 1 tsp Mixed herbs
  • 1 cup Broccoli
  • 1 cup sliced Carrots
  • To taste Salt & pepper

Execution

1. Marinate chicken with oil, garlic, and herbs for 10 minutes.

2. Grill or pan-sear chicken until fully cooked.

3. Steam vegetables for 5–7 minutes and serve alongside.

340 KCAL 20 min

High-Protein Pancakes

Fluffy, protein-packed pancakes made with oats and Greek yogurt for a nutritious breakfast that fuels your morning.

Components

  • 1 cup Rolled oats
  • 1/2 cup Greek yogurt
  • 2 Eggs
  • 1 tsp Baking powder
  • 1 mashed Banana
  • 1/2 tsp Cinnamon
  • 2 tbsp Milk

Execution

1. Blend all ingredients until smooth.

2. Pour batter onto a heated non-stick pan and cook 2–3 minutes per side.

3. Serve with fresh berries or a drizzle of honey.

380 KCAL 30 min

Teriyaki Chicken Stir-Fry

A lean, high-protein chicken stir-fry with colorful veggies and a homemade low-sodium teriyaki sauce.

Components

  • 250g sliced Chicken breast
  • 1 cup Broccoli florets
  • 1 sliced Carrots
  • 1 sliced Bell peppers
  • 2 tbsp Soy sauce (low-sodium)
  • 1 tbsp Honey
  • 2 cloves minced Garlic
  • 1 tbsp Olive oil

Execution

1. Mix soy sauce, honey, and garlic to create the teriyaki sauce.

2. Stir-fry chicken in oil until cooked.

3. Add vegetables and sauce; cook for 5 more minutes.

4. Serve with brown rice or noodles.

290 KCAL 20 min

Garlic Shrimp Zoodles

Low-carb shrimp and zucchini noodles tossed in garlic and olive oil for a quick, high-protein dinner.

Components

  • 250g peeled Shrimp
  • 2 spiralized Zucchini
  • 1 tbsp Olive oil
  • 3 cloves minced Garlic
  • 1 tbsp Lemon juice
  • 1 tbsp chopped Parsley
  • 1/4 tsp Salt

Execution

1. Sauté garlic in olive oil until fragrant.

2. Add shrimp and cook 2–3 minutes per side.

3. Toss in zucchini noodles, lemon juice, and parsley. Serve warm.

420 KCAL 25 min

Spicy Tuna Rice Bowl

A quick, protein-rich bowl combining seared tuna, brown rice, and spicy yogurt sauce for a flavorful balanced meal.

Components

  • 300g Tuna steak
  • 1 cup cooked Brown rice
  • 2 tbsp Greek yogurt
  • 1 tsp Sriracha
  • 1 tbsp Soy sauce
  • 1 tsp Sesame oil
  • 1 tbsp chopped Green onions
  • 1/2 sliced Cucumber

Execution

1. Mix yogurt and sriracha to make the sauce.

2. Sear tuna 2–3 min per side in sesame oil.

3. Assemble bowl with rice, sliced tuna, cucumber, and sauce.

390 KCAL 20 min

Chicken Caesar Wrap

A lighter take on the classic Caesar wrap with grilled chicken and Greek yogurt dressing.

Components

  • 2 Whole-wheat wraps
  • 200g sliced Grilled chicken breast
  • 2 cups chopped Romaine lettuce
  • 2 tbsp Parmesan cheese
  • 2 tbsp Greek yogurt
  • 1 tsp Lemon juice
  • 1/4 tsp Black pepper

Execution

1. Mix yogurt, lemon juice, and pepper for dressing.

2. Toss lettuce and chicken with dressing.

3. Fill wraps, sprinkle Parmesan, and roll tightly.

320 KCAL 30 min

Oven-Baked Chicken Tenders

Crispy, high-protein chicken tenders baked to perfection without excess oil for a guilt-free favorite.

Components

  • 300g Chicken tenders
  • 1/2 cup Whole-wheat breadcrumbs
  • 1 beaten Egg
  • as needed Olive oil spray
  • 1/2 tsp Paprika
  • 1/2 tsp Garlic powder
  • 1/4 tsp Salt

Execution

1. Preheat oven to 400°F.

2. Dip chicken in egg then breadcrumbs.

3. Bake on a lined tray for 20 minutes, flipping halfway.

410 KCAL 25 min

Beef and Broccoli Stir-Fry

Classic protein-packed stir-fry with tender beef and broccoli in a light soy-garlic sauce.

Components

  • 250g Beef strips
  • 2 cups Broccoli florets
  • 2 tbsp Soy sauce
  • 2 cloves minced Garlic
  • 1 tsp grated Ginger
  • 1 tbsp Olive oil
  • 1 tsp Cornstarch

Execution

1. Mix soy sauce, garlic, ginger, and cornstarch for sauce.

2. Stir-fry beef in oil until browned.

3. Add broccoli and sauce; cook 5 more minutes.

420 KCAL 30 min

Greek Chicken Grain Bowl

Protein-packed chicken with grains and Mediterranean vegetables for a filling lunch or dinner.

Components

  • 200g Grilled chicken breast
  • 1 cup Cooked quinoa
  • 1/2 cup diced Cucumber
  • 1/2 cup halved Cherry tomatoes
  • 1 tbsp Olive oil
  • 2 tbsp crumbled Feta cheese
  • 1 tbsp Lemon juice
  • to taste Salt and pepper

Execution

1. Combine quinoa, cucumber, and tomatoes in a bowl.

2. Add grilled chicken and top with feta.

3. Drizzle olive oil and lemon juice, then season with salt and pepper.

350 KCAL 25 min

Spicy Shrimp Stir-Fry

Quick shrimp stir-fry with colorful vegetables and bold flavor.

Components

  • 250g peeled Shrimp
  • 1 cup sliced Bell peppers
  • 1 cup Broccoli florets
  • 2 tbsp Soy sauce
  • 2 cloves minced Garlic
  • 1 tbsp Olive oil
  • 1 tsp Chili flakes
  • 1 cup Cooked rice

Execution

1. Heat oil and sauté garlic and chili flakes.

2. Add shrimp and cook until pink.

3. Toss in vegetables and soy sauce, stir-fry for 5–7 minutes.

320 KCAL 20 min

Oat Banana Protein Pancakes

Fluffy protein pancakes made from oats and banana for a healthy breakfast.

Components

  • 1 cup Rolled oats
  • 1 medium Banana
  • 2 large Eggs
  • 1 scoop Protein powder
  • 1 tsp Baking powder
  • 1/2 tsp Cinnamon
  • 1/2 cup Milk
  • for cooking Olive oil spray

Execution

1. Blend all ingredients into a smooth batter.

2. Cook pancakes on a nonstick pan over medium heat.

3. Serve with fruit or Greek yogurt.

380 KCAL 40 min

Turkey Veggie Chili

Lean ground turkey with beans and vegetables for a high-protein comfort meal.

Components

  • 300g Ground turkey
  • 1 cup Kidney beans
  • 1 cup chopped Bell peppers
  • 2 cups Tomato sauce
  • 1 chopped Onion
  • 1 tbsp Chili powder
  • 2 cloves minced Garlic
  • 1 tbsp Olive oil

Execution

1. Brown turkey in olive oil with garlic and onion.

2. Add peppers, beans, tomato sauce, and spices.

3. Simmer for 25 minutes and serve.

450 KCAL 35 min

Salmon with Lemon Herb Quinoa

Omega-3 rich salmon paired with zesty quinoa for a nutritious dinner.

Components

  • 2 (150g each) Salmon fillets
  • 1 cup cooked Quinoa
  • 1 tbsp Olive oil
  • 2 tbsp Lemon juice
  • 2 tbsp chopped Parsley
  • 1/2 tsp Garlic powder
  • to taste Salt and pepper

Execution

1. Bake salmon at 190°C for 15–18 minutes.

2. Mix quinoa with lemon juice, parsley, and olive oil.

3. Serve salmon over quinoa.

370 KCAL 30 min

Baked Cod with Roasted Veggies

Lean white fish baked to perfection with a side of roasted vegetables.

Components

  • 2 (150g each) Cod fillets
  • 1 cup sliced Zucchini
  • 1 cup chopped Bell peppers
  • 1 tbsp Olive oil
  • 1/2 tsp Garlic powder
  • 1 tbsp Lemon juice
  • to taste Salt and pepper

Execution

1. Preheat oven to 190°C.

2. Toss vegetables in olive oil and seasonings, roast for 15 minutes.

3. Add cod fillets, drizzle with lemon, and bake another 12 minutes.

390 KCAL 20 min

Avocado Chicken Wrap

A protein-packed wrap with creamy avocado and lean grilled chicken.

Components

  • 1 large Whole wheat wrap
  • 120g Grilled chicken breast
  • 1/2 medium Avocado
  • 1/2 cup Lettuce
  • 3 Tomato slices
  • 1 tbsp Greek yogurt
  • 1 tsp Lemon juice

Execution

1. Mash avocado with yogurt and lemon juice.

2. Spread on wrap, layer with chicken, lettuce, and tomato.

3. Roll tightly and cut in half.

400 KCAL 25 min

Beef and Broccoli Stir-Fry

A lean beef stir-fry with broccoli in a savory soy-garlic sauce.

Components

  • 250g Lean beef strips
  • 1.5 cups Broccoli florets
  • 2 tbsp Soy sauce
  • 2 cloves minced Garlic
  • 1 tbsp Olive oil
  • 1 tsp Cornstarch
  • 1/4 cup Water

Execution

1. Sauté garlic in oil, add beef and cook until browned.

2. Add broccoli and soy-cornstarch mixture.

3. Cook until sauce thickens and broccoli is tender.

390 KCAL 25 min

Protein-Packed Chickpea Tacos

Plant-based tacos filled with spicy chickpeas and fresh vegetables for a quick, high-protein dinner.

Components

  • 2 cups Chickpeas (cooked)
  • 6 small Whole wheat tortillas
  • 1 tbsp Olive oil
  • 1 tsp Paprika
  • 1 tsp Garlic powder
  • ½ tsp Cumin
  • 1 tbsp Lime juice
  • 1 medium, sliced Avocado
  • 1 cup Cabbage slaw

Execution

1. Heat olive oil in a pan, add chickpeas and spices, sauté 8–10 minutes.

2. Warm tortillas and fill with chickpeas, avocado, and slaw.

3. Top with lime juice and serve warm.

480 KCAL 30 min

Salmon and Quinoa Bowl

A nutrient-dense bowl combining omega-3-rich salmon with high-fiber quinoa and vegetables.

Components

  • 2 (4 oz each) Salmon fillet
  • 1 cup, cooked Quinoa
  • 1 cup Broccoli florets
  • 1 tbsp Olive oil
  • 1 tbsp Lemon juice
  • ½ tsp Garlic powder
  • to taste Salt & pepper

Execution

1. Cook quinoa as per package instructions.

2. Bake salmon at 400°F for 12–15 minutes with olive oil, lemon juice, and spices.

3. Steam broccoli and assemble all in a bowl.

350 KCAL 20 min

Greek Yogurt Chicken Wrap

A light, protein-rich wrap using Greek yogurt as a creamy and nutritious dressing alternative.

Components

  • 1 cup, shredded Cooked chicken breast
  • ¼ cup Greek yogurt (plain)
  • 2 Whole wheat wraps
  • 1 cup Spinach leaves
  • ½ cup Diced cucumber
  • ¼ tsp Garlic powder
  • 1 tsp Lemon juice

Execution

1. Mix Greek yogurt, lemon juice, and garlic powder for dressing.

2. Combine chicken and cucumber, toss with dressing.

3. Assemble wrap with spinach and filling, roll tightly.

520 KCAL 35 min

Lean Beef Burrito Bowl

A hearty burrito bowl packed with lean beef, brown rice, and fresh vegetables for a balanced meal.

Components

  • 400g Lean ground beef (90%)
  • 1 cup, cooked Brown rice
  • ½ cup Black beans
  • ½ cup Corn kernels
  • 1 cup, diced Tomatoes
  • 1 tbsp Olive oil
  • 1 tsp Chili powder
  • 1 tbsp Lime juice

Execution

1. Cook ground beef with chili powder and olive oil.

2. Combine with rice, beans, corn, and tomatoes.

3. Top with lime juice before serving.

380 KCAL 25 min

Grilled Shrimp Quinoa Salad

A refreshing, protein-rich salad featuring grilled shrimp and nutrient-dense quinoa.

Components

  • 300g, peeled Shrimp
  • 1 cup, cooked Quinoa
  • ½ cup Cherry tomatoes
  • 1 cup Spinach
  • 1 tbsp Olive oil
  • 1 tbsp Lemon juice
  • ½ tsp Garlic powder

Execution

1. Grill shrimp with olive oil and garlic powder for 5–6 minutes.

2. Combine quinoa, tomatoes, and spinach in a bowl.

3. Top with shrimp and drizzle lemon juice.

420 KCAL 40 min

Spaghetti Squash with Turkey Marinara

A low-carb alternative to pasta featuring lean turkey sauce and roasted squash.

Components

  • 1 medium Spaghetti squash
  • 300g Lean ground turkey
  • 1 cup Tomato sauce
  • 2 cloves, minced Garlic
  • 1 tbsp Olive oil
  • ½ tsp Oregano

Execution

1. Roast spaghetti squash halves at 400°F for 30 minutes.

2. Cook turkey with garlic and oregano, add tomato sauce.

3. Scrape squash into strands and top with marinara.

410 KCAL 30 min

Creamy Garlic Chicken with Spinach

A protein-packed skillet meal with tender chicken breasts in a light, creamy garlic sauce and wilted spinach for a balanced dinner.

Components

  • 2 medium Chicken breasts
  • 1 tbsp Olive oil
  • 3 Garlic cloves, minced
  • 1/2 cup Low-fat cream
  • 2 cups Spinach leaves
  • 2 tbsp Parmesan cheese
  • to taste Salt and pepper

Execution

1. Season chicken with salt and pepper.

2. Sear in olive oil for 6–7 minutes per side until cooked.

3. Add garlic, sauté for 1 minute.

4. Pour cream and stir in parmesan until thickened.

5. Add spinach and cook until wilted.

6. Serve warm.

480 KCAL 25 min

Salmon and Avocado Sushi Bowl

All the flavor of sushi without the rolling—fresh salmon, avocado, and rice in a balanced bowl.

Components

  • 200g Salmon fillet
  • 1.5 cups Cooked brown rice
  • 1 Avocado
  • 1/2 cup, sliced Cucumber
  • 2 tbsp Soy sauce (low sodium)
  • 1 tbsp Rice vinegar
  • 1 tsp Sesame seeds

Execution

1. Cook salmon until flaky or use sushi-grade raw salmon.

2. Mix soy sauce and vinegar for dressing.

3. Assemble rice, salmon, avocado, and cucumber.

4. Sprinkle sesame seeds and drizzle dressing.

380 KCAL 25 min

Turkey and Veggie Stir-Fry

A lean, colorful stir-fry packed with ground turkey and crisp vegetables for a quick, high-protein dinner.

Components

  • 250g Ground turkey
  • 1 cup Broccoli florets
  • 1 cup, sliced Bell pepper
  • 2 tbsp Soy sauce (low sodium)
  • 2 cloves, minced Garlic
  • 1 tsp, grated Ginger
  • 1 tbsp Olive oil

Execution

1. Sauté garlic and ginger in olive oil.

2. Add turkey and cook until browned.

3. Add vegetables and soy sauce, stir-fry for 5–7 minutes.

4. Serve hot.

360 KCAL 20 min

Protein Pancakes with Greek Yogurt

Fluffy pancakes packed with protein and fiber, topped with creamy Greek yogurt and fruit.

Components

  • 1 cup Oats
  • 2 Eggs
  • 1/2 cup Greek yogurt
  • 1 tsp Baking powder
  • 1 tsp Vanilla extract
  • 1 Banana
  • 1/4 cup Milk

Execution

1. Blend oats, banana, eggs, milk, and baking powder into smooth batter.

2. Cook pancakes on medium heat for 2–3 minutes per side.

3. Serve topped with Greek yogurt and fruit.

420 KCAL 25 min

Beef and Broccoli Stir-Fry

A quick and balanced Asian-inspired dish loaded with lean beef and green vegetables.

Components

  • 250g Lean beef strips
  • 2 cups Broccoli florets
  • 2 tbsp Soy sauce (low sodium)
  • 2 cloves Garlic
  • 1 tsp Ginger
  • 1 tbsp Olive oil
  • 1 tsp Cornstarch
  • 2 tbsp Water

Execution

1. Mix soy sauce, water, and cornstarch for sauce.

2. Sear beef for 3–4 minutes and set aside.

3. Stir-fry broccoli, garlic, and ginger for 2 minutes.

4. Add beef back, pour sauce, and cook until thickened.

390 KCAL 25 min

Grilled Shrimp Tacos with Cabbage Slaw

Light and protein-rich tacos filled with grilled shrimp, crunchy slaw, and zesty lime dressing.

Components

  • 250g, peeled Shrimp
  • 4 Corn tortillas
  • 1 cup, shredded Cabbage
  • 3 tbsp Greek yogurt
  • 1 tbsp Lime juice
  • 1 tbsp, chopped Cilantro
  • 1 tbsp Olive oil
  • chili powder, garlic, salt to taste Spices

Execution

1. Marinate shrimp with olive oil and spices for 10 minutes.

2. Grill shrimp for 2–3 minutes per side.

3. Mix yogurt, lime juice, and cabbage for slaw.

4. Assemble shrimp and slaw in tortillas and serve.

410 KCAL 25 min

Baked Lemon Herb Salmon

An omega-3-packed salmon baked with lemon, herbs, and olive oil for a simple, heart-healthy dinner.

Components

  • 2 (150g each) Salmon fillets
  • 1 tbsp Olive oil
  • 1, sliced Lemon
  • 2 cloves, minced Garlic
  • 1 tbsp Dill or parsley
  • to taste Salt and pepper

Execution

1. Preheat oven to 400°F (200°C).

2. Place salmon on baking tray with lemon and herbs.

3. Drizzle olive oil and season.

4. Bake 15–18 minutes until flaky.

480 KCAL 30 min

Chicken Burrito Bowl

A high-protein, customizable burrito bowl with grilled chicken, rice, beans, and veggies.

Components

  • 250g Grilled chicken breast
  • 1 cup Cooked brown rice
  • 1/2 cup Black beans
  • 1/2 cup Corn
  • 1/2 cup, diced Tomatoes
  • 1/2 Avocado
  • 1 tbsp Lime juice

Execution

1. Assemble rice, chicken, beans, and corn in a bowl.

2. Top with tomatoes and avocado.

3. Drizzle lime juice before serving.

420 KCAL 25 min

Greek Chicken Pita Wraps

A quick and flavorful wrap loaded with lean chicken, vegetables, and Greek yogurt sauce for a protein-rich lunch.

Components

  • 2 pieces Whole wheat pita
  • 200g Grilled chicken breast
  • 3 tbsp Greek yogurt
  • 1/2 cup diced Cucumber
  • 1/2 cup diced Tomato
  • 1/4 cup sliced Red onion
  • 1 tbsp Lemon juice
  • 1 tsp Olive oil
  • to taste Salt and pepper

Execution

1. Mix yogurt, lemon juice, salt, and pepper to make dressing.

2. Layer chicken, cucumber, tomato, and onion on pita.

3. Top with yogurt sauce, drizzle olive oil, and wrap tightly.

350 KCAL 20 min

Protein Pancake Stack

Fluffy high-protein pancakes ideal for a healthy breakfast or post-workout meal.

Components

  • 1/2 cup Oats
  • 1 scoop Protein powder
  • 2 Eggs
  • 1 medium Banana
  • 1/4 cup Milk
  • 1 tsp Baking powder
  • 1/2 tsp Cinnamon
  • 1 tsp for cooking Olive oil

Execution

1. Blend oats, banana, eggs, and remaining ingredients.

2. Pour batter onto heated pan and cook pancakes until golden.

3. Stack and serve with fruit or yogurt.

420 KCAL 25 min

Teriyaki Salmon with Broccoli

A savory salmon dish with a homemade teriyaki glaze and steamed broccoli for a heart-healthy dinner.

Components

  • 300g Salmon fillet
  • 2 tbsp Soy sauce
  • 1 tbsp Honey
  • 1 clove minced Garlic
  • 1 tsp grated Ginger
  • 2 cups Broccoli florets
  • 1 tbsp Olive oil
  • 1 tsp Sesame seeds

Execution

1. Whisk soy sauce, honey, garlic, and ginger for glaze.

2. Brush salmon and bake 15 minutes.

3. Steam broccoli and serve alongside glazed salmon.

410 KCAL 35 min

Turkey Chili Bowl

A hearty, high-protein chili made with lean turkey and beans for a balanced and satisfying meal.

Components

  • 400g Lean ground turkey
  • 1 cup cooked Kidney beans
  • 1 cup Tomato puree
  • 1 chopped Onion
  • 2 cloves minced Garlic
  • 1 tsp Cumin
  • 1 tbsp Chili powder
  • 1 tbsp Olive oil
  • to taste Salt

Execution

1. Sauté onion and garlic in olive oil.

2. Add turkey and cook until browned.

3. Add beans, tomato puree, and spices; simmer 20 minutes.

420 KCAL 25 min

Garlic Shrimp Rice Bowl

A quick shrimp stir-fry over fluffy rice, rich in protein and flavor, perfect for a weekday dinner.

Components

  • 250g peeled Shrimp
  • 1 cup Cooked rice
  • 3 cloves minced Garlic
  • 2 tbsp Soy sauce
  • 1 tbsp Lemon juice
  • 1 tbsp Olive oil
  • 2 tbsp chopped Green onion

Execution

1. Sauté garlic in olive oil until fragrant.

2. Add shrimp and cook 3–4 minutes.

3. Add soy sauce, lemon juice, and toss over rice.

370 KCAL 20 min

Lemon Herb Chicken Salad

A light yet satisfying salad featuring lean chicken, herbs, and citrus dressing for a refreshing meal.

Components

  • 250g sliced Grilled chicken breast
  • 2 cups Mixed greens
  • 1/2 cup Cherry tomatoes
  • 1/2 cup sliced Cucumber
  • 1 tbsp Olive oil
  • 1 tbsp Lemon juice
  • 2 tbsp chopped Fresh herbs (parsley, dill)
  • to taste Salt and pepper

Execution

1. Combine greens, tomato, cucumber, and herbs in a bowl.

2. Top with chicken slices.

3. Drizzle olive oil and lemon juice; toss gently and season.

430 KCAL 25 min

Beef and Broccoli Stir-Fry

Classic protein-rich stir-fry loaded with beef, broccoli, and savory soy glaze.

Components

  • 250g Beef strips
  • 2 cups Broccoli florets
  • 2 tbsp Soy sauce
  • 2 cloves minced Garlic
  • 1 tsp grated Ginger
  • 1 tsp Cornstarch
  • 1 tbsp Olive oil
  • 1 tsp Honey

Execution

1. Mix soy sauce, cornstarch, and honey for sauce.

2. Cook beef until brown, remove.

3. Stir-fry broccoli with garlic and ginger, return beef, add sauce, and toss well.

430 KCAL 25 min

Honey Garlic Chicken Stir-Fry

A quick, flavorful stir-fry with tender chicken and crisp vegetables in a light honey garlic sauce.

Components

  • 250g, sliced Chicken breast
  • 1 cup Broccoli florets
  • 1 cup, sliced Bell peppers
  • 2 tbsp Soy sauce (low-sodium)
  • 1 tbsp Honey
  • 2, minced Garlic cloves
  • 1 tbsp Olive oil
  • 1 cup Cooked brown rice

Execution

1. Heat olive oil in a skillet and sauté garlic until fragrant.

2. Add chicken and cook until browned.

3. Add vegetables and stir-fry for 5 minutes.

4. Mix soy sauce and honey, pour over, and cook 3 more minutes.

5. Serve hot over brown rice.

420 KCAL 35 min

Turkey Chili Bowl

A hearty high-protein chili with ground turkey, beans, and tomatoes simmered in mild spices.

Components

  • 300g Ground turkey
  • 1 cup Kidney beans
  • 1 can Diced tomatoes
  • 1 small, chopped Onion
  • 2 cloves, minced Garlic
  • 1 tsp Chili powder
  • 1 tbsp Olive oil

Execution

1. Sauté onion and garlic in olive oil.

2. Add turkey and cook until browned.

3. Add tomatoes, beans, and spices.

4. Simmer 20 minutes and serve warm.

360 KCAL 25 min

Zucchini Noodles with Pesto Chicken

Low-carb zucchini noodles tossed with fresh pesto and grilled chicken for a light dinner.

Components

  • 2 medium, spiralized Zucchini
  • 200g, grilled and sliced Chicken breast
  • 2 tbsp Pesto sauce
  • 1 tsp Olive oil
  • 1 tbsp Parmesan
  • to taste Salt and pepper

Execution

1. Heat olive oil and sauté zucchini noodles for 2 minutes.

2. Add chicken and pesto, mix well.

3. Top with Parmesan and serve.

460 KCAL 30 min

Teriyaki Salmon Rice Bowl

A protein-rich salmon bowl with teriyaki glaze, steamed vegetables, and fluffy brown rice.

Components

  • 2 (150g each) Salmon fillets
  • 2 tbsp Soy sauce (low-sodium)
  • 1 tbsp Honey
  • 2 cloves, minced Garlic
  • 1 cup Cooked brown rice
  • 1 cup Broccoli florets
  • 1/2 cup, sliced Carrots
  • 1 tsp Sesame seeds

Execution

1. Mix soy sauce, honey, and garlic to make glaze.

2. Brush salmon with glaze and bake at 400°F for 15 minutes.

3. Steam vegetables until tender.

4. Serve salmon over rice with veggies and sesame seeds.

290 KCAL 20 min

Greek Yogurt Chicken Salad

A creamy, high-protein chicken salad using Greek yogurt instead of mayo for a lighter option.

Components

  • 200g, shredded Cooked chicken breast
  • 1/2 cup Greek yogurt
  • 1/4 cup, chopped Celery
  • 2 tbsp, diced Red onion
  • 1 tbsp Lemon juice
  • 1 tsp Dijon mustard
  • to taste Salt and pepper

Execution

1. Mix yogurt, lemon juice, and mustard in a bowl.

2. Add chicken, celery, and onion. Stir until well combined.

3. Chill before serving.

420 KCAL 25 min

Beef and Broccoli Stir-Fry

A classic high-protein stir-fry with lean beef, fresh broccoli, and savory soy-garlic sauce.

Components

  • 250g Lean beef strips
  • 2 cups Broccoli florets
  • 2 tbsp Soy sauce (low-sodium)
  • 2 cloves, minced Garlic
  • 1 tbsp Olive oil
  • 1 tsp Cornstarch
  • 2 tbsp Water

Execution

1. Heat oil and cook beef until browned.

2. Add garlic and broccoli and stir-fry for 4 minutes.

3. Mix soy sauce, cornstarch, and water; pour over.

4. Cook 3 more minutes until sauce thickens.

340 KCAL 20 min

Garlic Butter Shrimp and Veggies

A low-carb one-pan dish featuring juicy shrimp sautéed with garlic and colorful vegetables.

Components

  • 250g, peeled Shrimp
  • 1 tbsp Butter
  • 3 cloves, minced Garlic
  • 1 cup, sliced Zucchini
  • 1 cup, sliced Bell peppers
  • 1 tbsp Lemon juice

Execution

1. Melt butter and sauté garlic until fragrant.

2. Add shrimp and cook until pink.

3. Toss in vegetables and cook 5 minutes.

4. Add lemon juice and serve.

310 KCAL 20 min

High-Protein Pancakes

Fluffy pancakes made with oats and protein powder for a healthy, energizing breakfast.

Components

  • 1/2 cup Rolled oats
  • 1 scoop Protein powder
  • 1 small Banana
  • 2 Eggs
  • 1/4 cup Milk
  • 1 tsp Baking powder

Execution

1. Blend all ingredients until smooth.

2. Pour batter onto a heated pan and cook until bubbles form.

3. Flip and cook 1–2 minutes per side.

290 KCAL 25 min

Asian Chicken Lettuce Wraps

A low-carb, high-flavor wrap filled with ground chicken, veggies, and tangy Asian sauce.

Components

  • 250g Ground chicken
  • 2 tbsp Soy sauce
  • 2 cloves Garlic
  • 1 tsp Ginger
  • 1/2 cup, shredded Carrots
  • 6 large Lettuce leaves
  • 1 tsp Sesame oil

Execution

1. Cook chicken with garlic and ginger.

2. Add soy sauce and carrots; sauté 3 minutes.

3. Spoon filling into lettuce leaves and serve.

420 KCAL 35 min

Turkey Chili Bowl

A hearty one-pot chili made with lean ground turkey and beans for a protein-rich comfort meal.

Components

  • 300g Ground turkey
  • 1 cup, drained Kidney beans
  • 1 cup Tomato sauce
  • 1/2, diced Onion
  • 2 cloves Garlic
  • 1 tbsp Chili powder
  • 1 tbsp Olive oil
  • 1/2, diced Bell pepper

Execution

1. Sauté onion and garlic in olive oil.

2. Add turkey and cook until browned.

3. Stir in tomato sauce, beans, and spices.

4. Simmer 20 minutes and serve.

380 KCAL 25 min

Grilled Salmon with Asparagus

A lean, high-protein dinner featuring omega-3-rich salmon and crisp asparagus.

Components

  • 2 (150g each) Salmon fillets
  • 1 bunch, trimmed Asparagus
  • 1 tbsp Olive oil
  • 1, sliced Lemon
  • 1 tsp Garlic powder
  • to taste Salt and pepper

Execution

1. Preheat grill to medium-high heat.

2. Brush salmon and asparagus with oil and season.

3. Grill salmon 4–5 minutes per side; cook asparagus until tender.

4. Squeeze lemon over before serving.

460 KCAL 35 min

Greek Chicken Power Bowl

A high-protein Mediterranean-inspired bowl with grilled chicken, veggies, and tzatziki.

Components

  • 300g Chicken breast
  • 1 cup, cooked Brown rice
  • 1/2 cup, diced Cucumber
  • 1/2 cup, chopped Tomatoes
  • 1/4 cup Greek yogurt
  • 1 tbsp Olive oil
  • 1 tbsp Lemon juice
  • 1 clove Garlic

Execution

1. Grill chicken with olive oil and lemon juice.

2. Assemble bowl with rice, chicken, cucumber, and tomatoes.

3. Top with Greek yogurt sauce and serve.

420 KCAL 30 min

Spinach and Feta Stuffed Chicken

Tender chicken breasts filled with a creamy spinach and feta mixture for a high-protein meal.

Components

  • 2 large Chicken breasts
  • 1 cup, sautéed Spinach
  • 1/4 cup Feta cheese
  • 1 tsp Garlic powder
  • 1 tbsp Olive oil
  • 1 tbsp Lemon juice
  • to taste Salt and pepper

Execution

1. Slice chicken to form pockets.

2. Stuff with spinach and feta.

3. Pan-sear until golden and bake 10 minutes at 375°F.

350 KCAL 20 min

Cottage Cheese Protein Pancakes

Fluffy pancakes made with cottage cheese and oats for a protein-packed breakfast.

Components

  • 1/2 cup Cottage cheese
  • 1/2 cup Rolled oats
  • 2 Eggs
  • 1 small, mashed Banana
  • 1 tsp Baking powder
  • 1/2 tsp Cinnamon

Execution

1. Blend all ingredients until smooth.

2. Cook on a greased skillet 2 minutes per side.

3. Serve with honey or berries.

420 KCAL 35 min

Spicy Turkey Chili

A hearty, high-protein chili made with lean ground turkey, beans, and spices for a comforting meal.

Components

  • 400g Lean ground turkey
  • 1 can, drained Kidney beans
  • 1 can, crushed Tomatoes
  • 1, chopped Onion
  • 3 cloves, minced Garlic
  • 1 tbsp Chili powder
  • 1 tsp Cumin
  • 1 tbsp Olive oil
  • to taste Salt and pepper

Execution

1. Heat oil and sauté onion and garlic until fragrant.

2. Add turkey and cook until browned.

3. Stir in tomatoes, beans, and spices. Simmer for 20 minutes.

410 KCAL 25 min

Greek Chicken Pita Wraps

Juicy grilled chicken with Greek yogurt sauce and veggies wrapped in whole-grain pita.

Components

  • 250g, grilled Chicken breast
  • 2 Whole-grain pita
  • 1/4 cup Greek yogurt
  • 1/4 cup, sliced Cucumber
  • 1/4 cup, chopped Tomato
  • 1 tbsp Lemon juice
  • 1/2 tsp Garlic powder

Execution

1. Mix yogurt, lemon, and garlic for sauce.

2. Assemble pita with chicken and vegetables.

3. Drizzle yogurt sauce and wrap tightly.

400 KCAL 20 min

Tuna and Brown Rice Power Bowl

A wholesome bowl of tuna, brown rice, and veggies with a sesame soy dressing.

Components

  • 1 can (150g) Canned tuna
  • 2 cups, cooked Brown rice
  • 1 cup, steamed Broccoli
  • 1/2 cup, shredded Carrots
  • 1 tbsp Soy sauce
  • 1 tsp Sesame oil

Execution

1. Arrange rice and vegetables in a bowl.

2. Top with tuna and drizzle with soy-sesame dressing.

3. Mix and serve warm or cold.