These are some of my favorite recipes that I use for tasty meals to help me hit my protein and calorie goals. They are nutrient-dense meals around 500 calories. Each meal has a healthy balance of carbohydrates, fats, and proteins.

Breakfast

Protein Mocha

Calories: 230kcal | Protein: 31g

  • A double shot of espresso(I make it before bed and then put it in the fridge overnight)

  • 6 oz of Fairlife Milk

  • 1 scoop of chocolate protein powder(I use Kirkland brand)

    *You can put ice in it if you want


Banana Cinnamon Baked Oatmeal

Calories: 367kcal | Carbohydrates: 57g | Protein: 19g | Fat: 7g

Banana Cinnamon Baked Oatmeal is made with ripe, mashed bananas and a couple of spoonfuls of cinnamon.

Ingredients

  • 240 g old-fashioned oats

  • 60 g vanilla protein powder(I use Legion Whey+, email me for discount code)

  • 4 g baking powder

  • 6 g cinnamon

  • 375 g ripe bananas

  • 14 g butter

  • 42 g maple syrup

  • 150 g liquid egg whites or 2 whole eggs

  • 480 g milk

For the Icing

  • 30 g powdered sugar

  • 5 g milk

  • 0.5 g vanilla extract

  • 0.1 g salt

Instructions

FOR THE BAKED OATMEAL

  • Preheat your oven to 350°F (177°C).

  • In a large bowl, mix together the oats, protein powder, cinnamon, and baking powder.

  • If your bananas aren't very ripe you may need to microwave them for 30 seconds to a minute to soften them up. Peel the bananas, place them into a bowl with the butter and microwave them until they are mashable. If your bananas are already ripe enough, they should be mashable as is.

  • Add in the egg whites, milk, syrup, 1 tbsp of melted butter, and mashed bananas. Stir to combine.

  • Spray a 13"x9" pan with oil and add the oat mixture.

  • Bake for 35-40 minutes.

For the Icing

  • In a small bowl, mix the powdered sugar, pinch of salt, vanilla, and 1 tsp of milk. Stir vigorously until a glaze has formed. If you need a few extra drops of milk to help things move, add it.

  • Place the icing into a piping bag and drizzle over the top once the oatmeal has come out of the oven.

PLATING

  • This recipe makes 6 servings. Cut the oatmeal into 6 equal pieces.

 The Balanced Start

2 Scrambled eggs

1 English muffin

¾ cup of vanilla greek yogurt

¾ cup of strawberries


450 Calories 35G Protein 50G Carbs 11G Fat

Fruit & Yogurt Bowl

1 cup of Vanilla Greek Yogurt

1 cup of frozen mixed berries

⅓ cup of kind granola

1tbsp chia seeds


425 Calories 27G Protein 60G Carbs 8G Fat

Patrick’s Chocolate Protein Pancakes

½ cup Kodiac cakes pancake mix

1 scoop of Quest Chocolate Milkshake Protein Powder

¾ cup of water

1tbsp pure maple syrup

1 tbsp butter


453 Calories 36G Protein 46G Carbs 14G Fat

Lunch & Dinner

Ground Turkey and Bean Burrito

318 calories | 31.7 G Carbs | 33 G Protein | 9.8 G Fat (6 servings)

Ingredients (Makes 6 Burritos):

  • 1 lb ground turkey (93% lean)

  • 6 Extreme Wellness high-fiber wraps
    – 60 cal | 1.5g fat | 16g carbs | 12g fiber | 4g protein each

  • 6 tbsp light sour cream (30g total per burrito)
    – 40 cal | 2.5g fat | 2g carbs | 2g protein each

  • 6 servings (28g each) fat-free cheddar cheese
    – 45 cal | 2g carbs | 9g protein each

  • 1.5 cups refried beans (1/4 cup per burrito)
    – 65 cal | 0.5g fat | 11.5g carbs | 3g fiber | 4g protein per burrito

  • 1 cup baby spinach, chopped

  • Dano’s seasoning (or any no-salt seasoning blend)

Instructions:

  1. Cook the turkey over medium heat until browned. Add chopped spinach and Dano’s seasoning. Cook until spinach is wilted.

  2. Warm the refried beans and tortillas.

  3. Assemble each burrito:

    • Spread 1/4 cup refried beans on the tortilla

    • Add ~2.7 oz cooked turkey/spinach mix

    • Sprinkle 28g fat-free cheddar

    • Add 30g light sour cream

  4. Wrap it up tight burrito-style. You can eat them now or let them cool and wrap in foil for the fridge or freezer.

Parmesan Chicken and Egg Noodle Bowl

550 calories | 49 G Carbs | 46 G Protein | 15 G Fat (6 servings)

476 calories | 42 G Carbs | 40 G Protein | 13 G Fat (7 servings)

Ingredients

  • 3 Boneless Skinless Chicken Breasts, 8 oz each, 1.5 lbs total

  • • 6 Garlic Cloves, chopped

  • • 16 oz Egg Noodles, dry

  • Garlic Parmesan Seasoning(you can use a packet or use an amount of seasoning that would be in a packet)

  • I cup Shredded Parmesan Cheese

  • I cup Fat-Free Fairlife Milk

  • 1/2 cup Water

  • 1/4 cup Grated Parmesan Cheese

  • 1 Bag of frozen peas

  • 2 Tbsp Butter

  • Salt and Pepper to taste

INSTRUCTIONS

Mix garlic parmesan seasoning, water, and chopped garlic in a small bowl. Place the chicken in your crockpot and then cover with the seasoning mixture. Cook on low for four hours or until chicken is fully cooked.

Add the frozen pieces about 20 to 40 minutes before the chicken finishes.

Remove the chicken and cut it into pieces and set aside.

Add the butter to the crockpot and stir it up until it melts. Then add your milk. Let that cook while you make the pasta.

Cook the pasta as suggested on the bag.

Once the pasta is cooked add it to the crockpot, add in the chicken, and mix everything together.

Add the shredded cheese and grated cheese and mix together again.

Salt and pepper to taste, divide into separate meal containers.

Chile Lemon Rice Bowl

473 calories | 43 G Carbs | 42 G Protein | 11 G Fat

Ingredients

FOR THE RICE

  • 3 cups (450 g) cooked rice

  • FOR THE CHICKEN

  • 2 lbs (908 g) boneless skinless chicken thighs

  • ⅔ cup (150 g) plain nonfat Greek yogurt

  • 1 tbsp (8 g) chili powder

  • 1 tbsp (8 g) onion powder

  • 1 tbsp (8 g) garlic powder

  • 1 tsp (6 g) salt

  • 1 tbsp (15 g) lemon juice

FOR THE VEGETABLES

  • 2 medium (300 g) bell peppers any color works

  • 1 small (125 g) onion

  • 12 oz (340 g) shredded cabbage

  • 1 (20 g) chile pepper optional

  • 1 tsp (3 g) onion powder

  • 1 tsp (3 g) chili powder

  • 2 tbsp (30 g) oil

  • 1 tbsp (15 g) minced garlic

  • 1 tbsp (15 g) lemon juice

  • 8 oz (227 g) tomato sauce

  • 1 small (50 g) tomato optional

  • ¼ cup (20 g) chopped cilantro optional

INSTRUCTIONS


FOR THE CHICKEN

  • Preheat your oven to 425°F (217°C).

  • Into a large bowl, add the Greek yogurt, 1 tbsp each of onion powder, garlic powder, chili powder, and lemon juice, as well as 1 tsp of salt.

  • Mix to combine.

  • Add in the chicken thighs and coat all of the cracks and crevices of the chicken with the yogurt marinade.

  • Line a sheet pan with foil and lay the chicken thighs smooth side down on the sheet pan, ensuring enough space between each thigh to promote proper browning.

  • Roast the chicken for 10-12 minutes.

  • After 10-12 minutes, turn the oven to broil and place the sheet pan on the top rack, under the broiler if it is not already there. Watch the chicken closely as it will be prone to burning.

  • Broil the chicken for 3-5 minutes on each side until you are happy with the level of browning on the chicken.

  • Once finished, remove from the oven and allow it to rest before cutting into a large dice.


FOR THE RICE

  • Cook enough rice to yield 3 cups (450g) of cooked rice. 1 cup of dry rice will make between 2-3 cups of rice depending on what kind you use.


FOR THE VEGETABLES

  • Wash and cut all of your vegetables to prepare for cooking. Cut the peppers and the onion into a medium dice.

  • Mince some garlic until you have 1 tbsp worth.

  • For the cabbage, I use the pre-shredded stuff in the bag. If you buy a head of cabbage, shred it into thin slices.

  • For the chile, you can use a jalapeño, serrano, or a red chile if you decide to use one. It is not necessary for this recipe but if you would like a bit more heat, cut one into a small dice and add it to the vegetables.

  • Top each dish with cilantro and fresh tomatoes. This is optional. If you decide to do this, roughly chop the cilantro into small pieces and cut the tomato into a medium dice, removing the seeds first from the center.

  • In a large skillet over medium heat, add about 1 tbsp of oil. Once the oil is hot, add in the onion powder and chili powder and allow the spices to bloom for about 30 seconds.

  • Add in the remaining 1 tbsp of oil if needed and dump in your onions and peppers. Season lightly with salt and mix the spices into the vegetables.

  • Cook the vegetables for about 3-5 minutes and then add in the shredded cabbage and garlic. Mix to combine and cook for about 1-2 minutes.

  • Add in the tomato sauce and stir into the vegetables. Allow this to cook for 3-5 minutes and cook out the raw tomato flavor

  • Add in 3 cups (450g) of cooked rice, all of the diced chicken, 1 tbsp of lemon juice, and salt and pepper to taste.

    PLATING

  • This recipe makes 5 servings. Divide the contents of the pan evenly between 5 meal prep containers.

Hidden Vegetable Butter Chicken

577 calories | 51 G Carbs | 41 G Protein | 23 G Fat

INGREDIENTS

FOR THE CHICKEN

2 lbs (908 g) boneless skinless chicken thighs

½ cup (113 g) plain nonfat Greek yogurt

1 tbsp (6 g) kashmiri chili powder regular chili powder can work or a 3:1 ratio of paprika and cayenne powder

2 tsp (4 g) garam masala

2 tsp (4 g) fenugreek powder

1 tsp (6 g) salt

FOR THE CURRY

1 small (100 g) onion

½ lb (227 g) cauliflower I use frozen

½ lb (227 g) butternut squash I use frozen

1 tbsp (15 g) minced garlic

1 tbsp (15 g) minced ginger

1 tsp (2 g) garam masala

1 tsp (2 g) cumin

1 tsp (2 g) kashmiri chili powder regular chili powder can work or a 3:1 ratio of paprika and cayenne powder

1 tsp (2 g) turmeric

15.5 oz (439 g) crushed tomatoes 15.5oz is one can

1 cup (240 g) water

1 tbsp (15 g) oil

¼ cup (60 g) plain nonfat Greek yogurt

2 tbsp (28 g) butter

1 tbsp (16 g) peanut butter

¼ cup (20 g) cilantro

FOR THE RICE

3¾ cups (563 g) cooked rice

INSTRUCTIONS

FOR THE CHICKEN

  • Preheat your oven to 425°F.

  • In a large bowl add in the yogurt, chili powder, fenugreek, garam masala, and salt. Mix to combine.

  • Trim any excess fat and skin off of the chicken thighs if you wish and add them to the yogurt marinade. Mix until all of the surfaces of the chicken thighs are completely covered. Allowing them to marinate for at least an hour is best but you can cook them immediately if you don't want to wait.

  • Line a sheet pan with aluminum foil and lay out your chicken thighs on the tray with the smooth side down. Ensure there is enough space between each piece to achieve optimal browning.

  • Place the tray into the oven and cook for 10-15 minutes or just prior to when the thighs are cooked all of the way through. The time it takes for these to cook can depend on your oven, how full the sheet pan is, as well as many other factors.

  • Once the chicken thighs are about 90% of the way finished, move the sheet pan to the top rack of the oven and turn the oven to broil. Broil the chicken for 2-5 minutes on each side to get some deep browning. Watch the chicken very closely as it will be very prone to burning under the broiler.

  • Once the chicken has good color, remove it from the oven and allow it to rest before cutting it into a small dice.

FOR THE RICE

  • Prepare enough rice to yield 3¾ cups of cooked rice. 1 cup of dry rice will make 2-3 cups of cooked rice depending on the kind of rice you are using.

FOR THE CURRY

  • While the chicken is cooking you can start on your curry.

  • Cut your onion into a small dice and roughly chop the cilantro into pieces. Mince up the garlic and ginger. If you're using fresh cauliflower and butternut squash, cut them into a medium to large dice.

  • In a large skillet over medium-high heat, add about 1 tsp of oil and toss in the cauliflower and squash. You can put the vegetables straight into the pan from frozen. Season lightly with salt and allow them to cook for 3-5 minutes.

  • Create some space in the center of your pan and add another 1 tsp of oil and add the onions. Cook until the onions start to develop some color.

  • Create some more space in the center of the pan and add the last remaining 1 tsp of oil. Add in the garlic, ginger, chili powder, cumin, and garam masala. Allow the spices to bloom for about 20-30 seconds and then mix everything together.

  • Reduce the heat to medium-low and add the canned tomatoes and water. Stir to combine and allow the tomatoes to cook down a bit and stew for 8-10 minutes.

  • Move the contents of the skillet into a blender and blend until smooth. Alternatively if you have an immersion blender you can do this right in the pan. Note that if your blender isn’t the greatest, you’ll likely have trouble getting a smooth texture. Adding a bit more water can help but then you’ll need to boil it off later.

  • Return the blended sauce to the pan over low heat. Add in the peanut butter, Greek yogurt, turmeric, and butter, and season with salt and pepper to taste. Note that the reason I wait to add the turmeric until now is because it will stain your blender. If you are using an immersion blender you can add it with the other spices.

  • Stir in the yogurt, butter, and peanut butter until they are incorporated then dump in the diced chicken thighs and stir to cover.

PLATING

This recipe makes 5 servings so get out 5 meal prep containers. Each container gets ¾ cup (112g) of cooked rice and ⅕ of the curry mixture. Divide the curry evenly between the containers. Top each dish with the cilantro.

This meal will last for up to 5 days in the fridge and can be reheated in the microwave.

Dijon Chicken and Pasta Salad

593 calories | 51 G Carbs | 47 G Protein | 22 G Fat

INGREDIENTS

FOR THE CHICKEN

1.5 lbs (681 g) boneless skinless chicken breast

2 tbsp (30 g) dijon mustard

1 tbsp (9 g) garlic powder

salt and pepper to taste

FOR THE PASTA

8 oz (227 g) pasta of choice

FOR THE VEGETABLES

1 large (150 g) cucumber

4 stalks (150 g) celery

1 medium (150 g) red bell pepper

1 small (125 g) red onion

4 oz (108 g) canned black olives

15.5 oz (439 g) canned red kidney beans

FOR THE DRESSING

6 tbsp (90 g) olive oil

1/4 cup (60 g) red wine vinegar

2 cloves (10 g) garlic

1 tbsp (15 g) dijon mustard

1 tsp (1 g) dried oregano

1 tsp (1 g) dried basil

½ tsp (1 g) red pepper flakes

Salt and pepper to taste

INSTRUCTIONS

FOR THE PASTA

  • Bring a large pot of water to a boil. Add the pasta and cook until it's al dente, according to the package instructions. Once it's cooked, drain the pasta and rinse under cold water to cool it down and stop the cooking process.

FOR THE CHICKEN

  • Preheat your oven or air fryer to 425°F (218℃).

  • Lay out the chicken breasts and season each side with salt, pepper, ½ tbsp of garlic powder, and 1 tbsp of Dijon mustard. Rub the mustard and seasonings onto the surface of the chicken. Flip to the other side and repeat.

  • Air fry at 425°F (218℃) for 12-15 minutes. If you bake in the oven it will probably take a bit longer.

FOR THE VEGETABLES

  • Wash and cut the celery, cucumber, and red pepper. Cut them all into small to medium-sized dice. Remove the seeds from the cucumber with a spoon before dicing.

  • Cut the red onion into small dice and rinse them under cold water to take the bite out of the raw onion. Pat dry with a paper towel.

  • Combine all of the vegetables in a large bowl.

FOR THE DRESSING

  • In a small bowl, whisk together the olive oil, red wine vinegar, minced garlic, dried oregano, dried basil, red pepper flakes, mustard, and salt to create the dressing.

CONSTRUCTION

  • In the large bowl with the vegetables, add in the drained noodles, beans, and olives and pour the dressing over the top. Toss everything together to ensure it's well-coated. Add the sliced chicken and give everything another good toss.

  • Taste test and season with salt and pepper to taste.

PLATING

  • This recipe makes 5 servings. Divide the pasta salad evenly among 5 meal prep containers. They will last up to 5 days in the fridge.

Korean Beef and Rice Cakes

531 calories | 69 G Carbs | 31 G Protein | 14.5 G Fat

INGREDIENTS

1 medium (60 g) carrot

5 medium (40 g) green onions

1 tbsp (15 g) garlic

1 cup (200 g) kimchi

1 lb (454 g) rice cakes

1 lb (454 g) 90/10 beef

1 tbsp (15 g) gochujang

2 tbsp (30 g) soy sauce

2 tsp (8 g) sugar

2 tbsp (30 g) rice cake water

Salt to taste

INSTRUCTIONS

FOR THE BEEF AND RICE CAKES

  • Start a pot of water over the stove and bring to a boil.

  • Cut your vegetables while the water boils. Use a vegetable peeler to create ribbons with the carrot. Chop the green onions into thin slices separating the whites from the greens. Mince your garlic. Measure out the kimchi and set aside.

  • Once the water boils, add your rice cakes and cook for the specified time on the package. When they are floating and easily pierced by a fork, remove them from the water. Store the rice cakes in cold water until you are ready for them later. Be sure to reserve some of the starchy water to help create the sauce.

  • Heat a large wok or skillet over medium-high heat and drizzle in ½ tbsp (8g) of oil and add in the beef. Season with salt and brown.

  • When the beef is about 80% of the way cooked, create some space in the center and allow the fat rendered off the beef to pool. Add the scallions, garlic, and kimchi and cook for a minute or two to become fragrant. Then add in the carrots and stir to combine.

  • The sauce can be constructed right in the wok/skillet. Add the gochujang, soy sauce, sugar, and 2–3 tbsp of the starchy water. Dump in the cooked rice cakes. As this heats up it will thicken the sauce. Add more starchy water if you feel it is necessary.

  • Taste test and adjust the flavor with salt, pepper, or even sugar if needed. Top with green onions and sesame seeds if you wish.

PLATING

  • This recipe makes 4 servings. Divide evenly among 4 meal prep containers. They will last up to 5 days in the fridge.

CrockPot Chicken & Gravy

350 calories | 50 G Carbs | 31 G Protein | 3 G Fat

Ingredients

  • 3 boneless skinless chicken breasts, 8 oz each

  • 1.5 C white rice, dry

  • 10 oz can Campbell’s Condensed Cream of Potato

  • 10 oz bag Frozen Mixed Vegetables

  • 2 packets Chicken Gravy(0.87 oz each)

  • 1.5 C Chicken Broth

  • ½ Tbsp Garlic Powder

  • 1 tsp Onion Powder

  • Salt and Pepper to taste


Directions

  • In a mixing bowl add in condensed cream of potato, chicken gravy packets, garlic powder, onion powder, and chicken broth. Mix together well and set aside.

  • Place 3 trimmed chicken breasts in the crockpot.

  • Pour in the gravy mixture and then add the frozen vegetables.

  • Put the lid on and cook low and slow for 4 hours.

  • Once the chicken is cooked through shred it using two forks and let it continue to cook.

  • Make rice.

  • Add salt and pepper to taste.

  • Portion rice into meal containers and then add chicken and gravy on top.

Honey Garlic Chicken Noodle Bowls

Calories: 597kcal | Carbohydrates: 66g | Protein: 36g | Fat: 21g

Ingredients

For the Meat and Vegetables

  • 908 g ground chicken (93/7) (2 lbs)

  • 227 g sweet potato glass noodles *You can sub pad thai noodles or any kind of pasta you enjoy

  • 125 g onion

  • 150 g red pepper

  • 227 g mushrooms

  • 227 g shredded cabbage I buy this pre-shredded

  • 15 g garlic

  • 25 g green onions

  • 30 g oil

  • salt and pepper

For the Sauce

  • 30 g soy sauce

  • 84 g honey

  • 80 g oyster sauce

  • 10 g sesame oil

  • 15 g sriracha

Instructions

For the Noodles

  • Place the noodles into a bowl and pour over enough hot water to submerge them. Allow them to soften while you prepare the rest of your ingredients.

For the Stir Fry

  • Heat a large skillet over medium high heat and add 1 tbsp of oil and throw in the ground chicken. Season lightly with salt and pepper.

  • Keep an eye on the chicken while you cut up your vegetables and tend to it as needed. Cook the chicken until it has browned and no pink remains. When finished, remove it from the skillet and set aside.

  • While the chicken is cooking, wash and cut all of your vegetables. Cut the onion into thin slices, the red pepper into a large dice, the mushrooms into thin slices, shred the cabbage (if necessary), mince the garlic, and cut the tops off the green onions on a bias.

  • Once the chicken has finished and you have removed it from the pan, add ½ tbsp of oil and add in the onions and peppers first. Allow these to cook and brown for a couple of minutes before adding the other vegetables.

  • Make some room in the center of the pan and add another ½ tbsp of oil and the mushrooms. Allow the mushrooms to brown and release their water before you stir them around too much.

  • Once the mushrooms have browned, add the cabbage and garlic. Stir to distribute everything in the pan.

For the Sauce

  • In a bowl, stir together the soy sauce, honey, oyster sauce, sesame oil, and sriracha. Mix vigorously to make sure that the honey gets evenly stirred in.

Construction

  • Place the skillet over medium heat. Add in the chicken and pour about half of the sauce over the top. Stir to combine so that the chicken and vegetables are coated.

  • Drain the water away from the noodles and add them into the pan. Pour the remaining sauce over the top and stir. Taste test and add salt and pepper as needed.

Plating

  • This recipe makes 5 servings. Divide the contents of the pan evenly between 5 containers.

Flatbread Peperoni Protein Pizza

300 Calories 25G Protein

1 Joseph’s Lavash Flatbread

1 Serving of RAO’s pizza sauce

1 Serving of low fat pizza cheese

1 Serving of Turkey Pepperoni

*PRO TIP - Toast the flatbread for about 2 minutes prior to adding ingredients

Ranch Chicken Wrap

1 Mission Tortilla

5 oz chicken breast

2 tbsp light ranch dressing

1 bag of Quest protein chips


485 Calories 52G Protein 35G Carbs 17G Fat

Turkey Burgers

1 lb Ground turkey

½ tbsp. Olive oil 

 ⅓ cup Onions

Directions: Saute onions in oil and then mix into ground beef. Add salt, pepper, garlic powder, Mrs. Dash, and parsley flakes. Form into 4 4 oz patties and cook. I grill when possible but you can cook them on the stove or in the air fryer if you want.

4 oz Pattie

1 Wegmans Hamburger bun

1/2 tbsp. Chick Fil A Sauce

421 Calories 24.7G Protein 33G Carbs 22.9G Fat

Calories do not include things like pickles, tomatoes, lettuce. Add as many of them as you want.

Snacks & Desserts

PD’s Protein Balls

2 cups of Kodiac Cakes Protein Oats

2 scoops of Quest Chocolate Milkshake Protein Powder

1 cup of peanut butter

½ cup of honey

1 tbspn. of chia seeds


17 Balls - 179 Calories 14G Protein 15G Carbs 8G Fat