Ready-to-cook recipes — full nutrition data, clear instructions, and meal prep guides
By Meal Type
Breakfast
| Recipe | Calories | Protein | Prep Time | Status |
|---|
| Greek Yogurt Parfait | 350 | 25g | 5 min | 📋 |
| Protein Pancakes | 450 | 35g | 15 min | 📋 |
| Egg & Veggie Scramble | 380 | 28g | 10 min | 📋 |
| Overnight Oats | 400 | 20g | 5 min | 📋 |
Lunch
| Recipe | Calories | Protein | Prep Time | Status |
|---|
| Chicken & Veggie Power Bowl | 566 | 54g | 30 min | ✅ |
| Greek Chicken Salad | 480 | 42g | 20 min | 📋 |
| Turkey & Avocado Wrap | 520 | 38g | 10 min | 📋 |
| Tuna Salad Stuffed Peppers | 350 | 35g | 15 min | 📋 |
Dinner
| Recipe | Calories | Protein | Prep Time | Status |
|---|
| Salmon with Roasted Vegetables | 520 | 40g | 35 min | 📋 |
| Beef Stir-Fry | 580 | 45g | 25 min | 📋 |
| Sheet Pan Chicken Fajitas | 490 | 48g | 40 min | 📋 |
| Baked Cod with Quinoa | 450 | 42g | 30 min | 📋 |
Snacks
| Recipe | Calories | Protein | Prep Time | Status |
|---|
| Protein Energy Balls | 150 | 8g | 15 min | 📋 |
| Cottage Cheese & Fruit | 180 | 15g | 2 min | 📋 |
| Hard-Boiled Eggs | 140 | 12g | 15 min | 📋 |
| Greek Yogurt with Nuts | 250 | 18g | 3 min | 📋 |
By Goal
Fat Loss Recipes
High protein, moderate calories, very filling.
| Recipe | Calories | Protein | Satiety |
|---|
| Chicken & Veggie Power Bowl | 566 | 54g | ⭐⭐⭐⭐⭐ |
| Egg White Veggie Omelet | 280 | 32g | ⭐⭐⭐⭐⭐ |
| Tuna Lettuce Wraps | 220 | 30g | ⭐⭐⭐⭐ |
| Shrimp & Cauliflower Rice | 320 | 35g | ⭐⭐⭐⭐⭐ |
Muscle Building Recipes
High protein with adequate carbs and calories.
| Recipe | Calories | Protein | Carbs |
|---|
| Chicken & Veggie Power Bowl | 566 | 54g | 45g |
| Beef & Sweet Potato Bowl | 680 | 52g | 55g |
| Salmon Rice Bowl | 620 | 45g | 50g |
| Post-Workout Shake | 450 | 40g | 45g |
Meal Prep Favorites
Best recipes for batch cooking.
| Recipe | Servings | Prep Time | Storage |
|---|
| Chicken & Veggie Power Bowl | 4 | 30 min | 4 days |
| Sheet Pan Chicken & Veggies | 4 | 40 min | 4 days |
| Beef Burrito Bowls | 5 | 45 min | 5 days |
| Turkey Meatballs | 6 | 35 min | 5 days |
What Each Recipe Includes
| Section | What's Covered |
|---|
| Quick Reference | Time, servings, difficulty at a glance |
| Nutrition Facts | Full macro and micronutrient breakdown |
| Ingredients | Amounts with links to food database |
| Equipment | What you need to make it |
| Instructions | Step-by-step with times |
| Meal Prep Guide | Storage, reheating, batch cooking |
| Variations | Low carb, higher calorie, vegetarian options |
| Tips | Common mistakes and how to avoid them |
| Goal Relevance | Which goals this recipe supports |
Content Status
| Category | Status | Recipes |
|---|
| Breakfast | 📋 Planned | 0/4 |
| Lunch | 🚧 Building | 1/4 |
| Dinner | 📋 Planned | 0/4 |
| Snacks | 📋 Planned | 0/4 |
For the foods behind these recipes, see Apply → Food Database.