The Whole Life Wellness Recipe Library: Easy, High-Protein Recipes
Every recipe I have shared, finally in one place. For a long time these lived only on Instagram, which meant that if you did not see the reel the day it went up, it was gone. So I sat down and wrote all of them out properly, with real measurements, real timings and the notes I would give you if you texted me asking how I actually make it.
There are recipes here across breakfast, lunch, dinner, snacks, baking and dessert. Most of them take under thirty minutes. Almost all of them are built the same way: protein first, fiber alongside it, real ingredients, and nothing you need a specialty store to find. Nothing here is restrictive, and nothing here is a punishment. This is just how I actually eat.
Use the index below to jump straight to what you are looking for, or scroll and find something you did not know you wanted.
A note on nutrition. I have only calculated full macros for one recipe so far, and it is listed on that recipe. I would rather tell you that honestly than publish numbers I have estimated. I am working through the rest and will add them as they are done. Everything here is built around protein, fiber and whole ingredients, and nothing on this page is intended as medical or nutritional advice for any specific condition.
Recipe Index
BreakfastChocolate Peanut Butter Chia Seed PuddingCottage Cheese Veggie Egg BakeEgg, Cottage Cheese and Avocado Smash ToastGreek Yogurt Protein BowlHigh-Protein Banana Pancakes
Baking + BreadsBlueberry Honey Cinnamon SourdoughChocolate Chip Protein Banana BreadSourdough BagelsProtein Banana Chocolate Chip MuffinsProtein Banana BreadProtein Walnut Banana Bread
LunchShrimp Spring Rolls with Peanut Dipping SauceTrader Joe's 5-Ingredient Greek BowlsHigh-Protein Tuna Dip
DinnerShrimp Tacos with Mango-Jalapeno SalsaRibeye Steak SaladChicken Meatball Sheet-Pan Dinner with Sweet PotatoesLemon Garlic Shrimp LinguineSausage and Orzo Boursin BakeCreamy Lasagna SoupHigh-Protein Spaghetti Squash BowlGreen Chile Chicken EnchiladasOne-Pot Turkey, Rice and Broccoli Skillet20-Minute High-Protein Mexican BowlGround Beef and Japanese Sweet Potato BowlRoasted Broccoli and Chickpea Salad with SalmonCauliflower Gnocchi and Chicken Sausage SkilletSweet Potato NachosOne-Pan Mediterranean Baked OrzoTurkey Stuffed Bell PeppersOne-Pan Chicken Sausage DinnerChicken Sausage Feta Spaghetti SquashUnstuffed Pepper SkilletTuscan Kale and Tortellini Soup15-Minute Taco Bowl
Snacks + AppetizersBanana Bread Protein BallsHot Honey Feta Roasted CarrotsPeanut Butter Protein BallsHot Honey Whipped RicottaHomemade Protein Bars
DessertsS'mores Stuffed DatesSweet Potato BrowniesCookie Dough Stuffed DatesBanana Oat Chocolate Chip CookiesBanana Chocolate Chip Protein CookiesDark Chocolate Peanut Butter Stuffed DatesDate Bark
5 recipes
Breakfast
The meals that make the first decision of the day easy.
Chocolate Peanut Butter Chia Seed Pudding
This is the one I make when I know the next morning is going to get away from me. Five minutes the night before and breakfast is already handled. I have it for breakfast most weeks, and when I don't, it turns into lunch.
Prep~5 min
CookNo cook; chill 30 min to 6 hours
Ingredients
1/4 cup chia seeds
1 scoop Truvani chocolate peanut butter protein powder
1 tbsp honey
1 cup milk
sea salt
Instructions
Mix all ingredients together.
Store in the fridge 30 minutes to 6 hours until thickened.
Serve topped with Greek yogurt, peanut butter, berries or whatever you like.
Why I love it
Chia seeds bring fiber and the protein powder does the rest, so this holds you through a morning instead of leaving you hungry an hour later. It is also one of the few breakfasts you can make ahead without it getting worse by day three.
Swaps + shortcuts
Any milk works here, and oat or almond keeps it dairy-free. If you don't use protein powder, add a scoop of Greek yogurt when you serve it instead. Top with berries, peanut butter, or more Greek yogurt.
Cottage Cheese Veggie Egg Bake
I make this on Sunday and eat it all week. It is the single most useful thing in my meal prep rotation, because it means the first decision of my day is already made. Slice it, reheat it, add avocado, done.
Cook~50 min at 350F
Ingredients
Cherry tomatoes
red pepper
zucchini
6 eggs
~1 cup egg whites
1/2 cup cottage cheese
everything but the bagel seasoning
To serve
avocado
flaky sea salt
Instructions
Cut up cherry tomatoes, red pepper and zucchini.
In a bowl combine 6 eggs, ~1 cup egg whites, 1/2 cup cottage cheese, the veggies and seasoning.
Pour into a baking dish and bake at 350F for about 50 minutes.
Serve with avocado and flaky sea salt.
Why I love it
Eggs, egg whites and cottage cheese stack up to a serious amount of protein per slice, and the vegetables add fiber and bulk. It is a genuinely balanced plate that took one dish and no thinking.
Swaps + shortcuts
Swap in whatever vegetables are about to turn in your fridge. Spinach, mushrooms and broccoli all work. If you don't have everything but the bagel seasoning, garlic salt and black pepper will get you most of the way there.
Egg, Cottage Cheese and Avocado Smash Toast
I came up with this on a morning where I wanted something fast but not another yogurt bowl. It takes five minutes if your eggs are already boiled, and it hits that savory craving that sweet breakfasts never quite reach.
Prep~5 min once the eggs are boiled
CookNo cook
Serves1
Ingredients
2 hard boiled eggs
1/4 cup cottage cheese
1/4 avocado
1 slice Ezekiel bread
seasonings: chili lime blend from Trader Joe's, black pepper, Baja Gold mineral sea salt
Instructions
Toast the Ezekiel bread.
Mash the hard boiled eggs with the cottage cheese and avocado.
Spread over the toast and season with chili lime blend, black pepper and sea salt.
Why I love it
Two eggs plus cottage cheese gets you to a real protein number before you have even sat down, and the avocado and Ezekiel bread add fat and fiber so it actually holds.
Swaps + shortcuts
Sourdough works beautifully here if you prefer it to Ezekiel. Cottage cheese not your thing? Use Greek yogurt. And boil a batch of eggs on Sunday so this is a five-minute breakfast on a Wednesday.
Greek Yogurt Protein Bowl
This is the one I have made more times than anything else on this site. It is genuinely dessert-adjacent and still gets me to 30 grams of protein before I have made coffee. When people ask what I eat for breakfast, this is the honest answer.
Prep~5 min
CookNo cook
Serves1
Ingredients
1/2 cup nonfat Greek yogurt
1 scoop Truvani protein powder
1 tbsp chia seeds
1 tbsp peanut butter
1 tbsp Manuka honey
dark chocolate chips
Instructions
Stir the protein powder into the Greek yogurt until smooth.
Top with chia seeds, peanut butter, honey and dark chocolate chips.
Why I love it
Greek yogurt and protein powder together do most of the work, and the chia seeds and peanut butter add fiber and fat so you are not hungry again at ten. It is proof that a high-protein breakfast does not have to be eggs.
Swaps + shortcuts
Berries instead of chocolate chips, almond butter instead of peanut butter, granola on top if you want the crunch. Any honey works if you don't have Manuka. If your protein powder is chalky in yogurt, thin it with a splash of milk first.
High-Protein Banana Pancakes
Weekend breakfast that does not leave me needing a nap at eleven. Half a banana does all the sweetening, and the egg whites and protein powder turn a treat into something that actually fuels the rest of the morning.
Serves1
Ingredients
1/2 banana
1 egg
1/2 cup egg whites
1 scoop Truvani protein powder
cinnamon
stevia
Celtic sea salt
Toppings
PB2 and frozen berries
Instructions
Blend or whisk the banana, egg, egg whites, protein powder, cinnamon, stevia and salt into a batter.
Cook on a greased pan over medium heat until set and golden on both sides.
Top with PB2 and frozen berries.
Why I love it
Most pancakes are almost entirely fast carbs, which is why you crash after them. Building them on egg whites and protein powder changes that completely while keeping the part you actually wanted.
Swaps + shortcuts
PB2 and frozen berries are my usual toppings, but real peanut butter and maple syrup are lovely too. Skip the stevia if you would rather not use it, the banana carries plenty of sweetness on its own.
6 recipes
Baking + Breads
Sourdough, banana bread and the bakes worth turning the oven on for.
Blueberry Honey Cinnamon Sourdough
I fear I may never make a plain loaf again after this one. Blueberry jam, honey and cinnamon swirled through the dough, and it comes out looking like something from a bakery window. The blueberry, cinnamon and honey combination is genuinely incredible.
Cook45 min bake (25 min covered at 450F + 20 min uncovered at 425F), plus overnight cold proof
Ingredients
Dough
100g active sourdough starter
360g warm water
510g bread flour
10g salt
Inclusions
blueberry jam
honey
cinnamon
sugar
Instructions
Mix starter + water, add flour + salt, rest ~30 min.
Do 3-4 sets of stretch + folds ~30 min apart.
Bulk ferment until risen, light and airy.
Shape: stretch dough out, spread thin layer of blueberry jam, drizzle honey, sprinkle cinnamon + sugar. Fold up, shape into loaf, place in floured banneton.
Refrigerate overnight.
Preheat Dutch oven to 450F. Score loaf, bake covered 25 min at 450F.
Lower to 425F, bake uncovered 20 min.
Cool at least 1 hour before slicing.
Why I love it
This is a project loaf, not a weekday one, and I think that is worth saying out loud. Baking bread from scratch is one of my favorite ways to slow down, and the fact that you know every single thing in it is the point.
Swaps + shortcuts
Any jam works. Raspberry and cinnamon is lovely. If you don't have a Dutch oven, bake on a stone with a tray of water underneath for steam. And let it cool the full hour before you cut it, which is painful but necessary.
Chocolate Chip Protein Banana Bread
Banana bread, but built so it actually holds you. This is the version I keep coming back to, with oat flour, peanut butter and a scoop of protein powder folded in. A slice with Greek yogurt is one of my favorite breakfasts.
Cook25-30 min at 350F
Ingredients
2 ripe bananas, mashed
1/4 cup peanut butter
1/3 cup honey
1 egg
1 1/2 cups oat flour
1 scoop Truvani Chocolate Peanut Butter protein powder
2 tsp sea salt
2 tsp cinnamon
2 tsp baking soda
1/3 cup crushed walnuts
1/2 cup chocolate chips
Instructions
Preheat oven to 350F.
Mash bananas in a large bowl.
Add peanut butter, honey and egg; mix until smooth.
Stir in oat flour, protein powder, sea salt, cinnamon and baking soda.
Fold in walnuts and chocolate chips.
Pour into a lined loaf pan.
Bake 25-30 minutes, until a toothpick comes out mostly clean.
Why I love it
Regular banana bread is mostly flour and sugar, which is why one slice leaves you wanting three. Protein powder, peanut butter and oat flour change the balance so a slice is genuinely satisfying.
Swaps + shortcuts
Almond butter works instead of peanut butter, and maple syrup instead of honey. Leave out the walnuts if you are cooking for someone with a nut allergy. It freezes well sliced, which is how I usually keep it.
Sourdough Bagels
The only sourdough bagel recipe I use now. Fluffy, chewy, perfect every time. There is an overnight rest, so start them the day before you want them, but the actual hands-on work is maybe twenty minutes.
PrepKnead 6-7 min; overnight rest; two 30-min rests
CookBoil 30 sec/side; bake 20-25 min at 425F
Serves~1000g dough shaped into ~115g balls
Ingredients
100g active sourdough starter
255g warm filtered water
40g honey
500g bread flour
10g salt
egg wash for the tops
Instructions
Mix starter and water, then add honey, flour and salt.
Knead 6-7 minutes until soft and bouncy.
Cover and rest overnight.
Shape into ~115g balls and rest 30 minutes.
Poke a hole in each and rest 30 more minutes.
Boil 30 seconds per side.
Egg wash and bake at 425F for 20-25 minutes.
Why I love it
Nothing about a bagel is a health food and that is not the point. This is real bread made from four ingredients you can name, and a bagel with eggs and avocado is a genuinely balanced breakfast.
Swaps + shortcuts
Everything bagel seasoning, sesame or flaky salt on top before they go in. If you want to get ahead, freeze them sliced and toast straight from frozen.
Protein Banana Chocolate Chip Muffins
If your bananas are spotty, don't toss them. Bake these instead. They are gluten-free, dairy-free and refined sugar-free, they taste like dessert, and they are perfect for breakfast, post-workout or an afternoon thing.
Cook18-22 min at 350F
Ingredients
3 ripe bananas, mashed
2 cups gluten-free rolled oats
2 pasture-raised eggs
3 scoops Truvani chocolate peanut butter protein
1 tsp cinnamon
Baja Gold sea salt
2 tsp baking powder
splash of Fairlife milk
dark chocolate chips
Instructions
Mix all ingredients together.
Scoop into muffin tins.
Bake at 350F for 18-22 minutes.
Why I love it
Oats and banana bring fiber, the protein powder and eggs bring protein, and together they make a muffin that behaves nothing like the coffee shop version. Portioned into a tin, they are also just easier to grab.
Swaps + shortcuts
Vanilla protein works if you don't have chocolate. Any milk. Add a handful of walnuts if you want more texture. These freeze well and thaw on the counter in about an hour.
Protein Banana Bread
This is the softer, sweeter of my banana breads. Coconut oil and maple syrup make it feel more like a proper bake, and it slices beautifully once it has cooled. Elevated, a little indulgent, and still built on real ingredients.
Cook50-55 min at 350F
Ingredients
3 ripe bananas
2 eggs
3 tbsp coconut oil
1/4 cup oat milk
1/4 cup maple syrup
1 1/2 cups oat flour
1 scoop vanilla protein powder
2 tsp vanilla extract
2 tsp baking powder
pinch of salt
dark chocolate chips (optional)
Instructions
Preheat oven to 350F.
Mix the wet ingredients in one bowl and the dry in another.
Combine and fold in the chocolate chips.
Pour into a loaf pan.
Bake 50-55 minutes.
Slice and enjoy warm or cold.
Why I love it
Oat flour and protein powder mean this behaves differently in your body than a bakery slice would. It is still a treat. It just does not send you looking for a second one twenty minutes later.
Swaps + shortcuts
Any milk works in place of the oat milk. Honey instead of maple syrup. The chocolate chips are technically optional but I have never once left them out.
Protein Walnut Banana Bread
Gluten-free, dairy-free, no refined sugar, and it takes about thirty minutes to put together. This was one of the first recipes I ever shared and it is still the one people message me about. Perfect with Greek yogurt for breakfast or on its own as a snack.
Prep~30 min total per the caption
Cook35-40 min at 350F
Ingredients
4 bananas
1 scoop protein powder
1 tsp baking soda
1 tsp salt
2 eggs
1 tsp vanilla
1/4 cup honey
2 cups flour (oat)
2 tbsp peanut butter
crushed walnuts
Instructions
Preheat oven to 350F.
Smash the bananas in a bowl and add one scoop of protein powder. Stir until smooth.
Add baking soda, salt, eggs and vanilla.
Blend oats in a blender to make oat flour.
Stir the flour in slowly.
Add honey, peanut butter and walnuts.
Oil a loaf pan and transfer the batter.
Bake 35-40 minutes, until the edges are golden brown.
Why I love it
Four bananas, oat flour and a scoop of protein powder. Walnuts add healthy fat and a bit of texture. It is a simple, honest loaf made from ingredients you can pronounce.
Swaps + shortcuts
Blend rolled oats in a blender if you don't have oat flour on hand, which is exactly what I do. Pecans work if you prefer them to walnuts.
Start with breakfast
If you only change one meal, make it this one. My 5 High-Protein Breakfast Recipes ebook has five recipes, a short grocery list and no complicated steps.
3 recipes
Lunch
Midday food that holds you through the afternoon.
Shrimp Spring Rolls with Peanut Dipping Sauce
One of my favorite fresh, easy, high-protein meals. There is no real cooking involved beyond three minutes of shrimp, and the peanut sauce is two ingredients plus whatever you want to add to it. I make a batch and eat them for lunch for two days.
Cook2-3 min per side for the shrimp
Ingredients
Rice paper wrappers
raw or cooked shrimp
shredded carrots
cucumber cut into matchsticks
fresh cilantro
rice noodles (optional)
Peanut dipping sauce
2 tbsp peanut butter
1-2 tbsp balsamic vinegar
splash of warm water to thin
optional garlic powder, coconut aminos or soy sauce, drizzle of honey
Instructions
Season shrimp (garlic powder, paprika, salt, pepper) and cook in a skillet over medium heat 2-3 min per side until pink. Cool slightly.
Prep carrots, cucumber, cilantro and rice noodles.
Soak one rice paper wrapper in warm water 5-10 seconds until soft.
Layer shrimp, carrots, cucumber, cilantro and noodles in the center.
Fold in the sides, then roll tightly from the bottom.
Whisk peanut sauce ingredients until smooth, thinning with water.
Dip and enjoy; save leftovers for grab-and-go.
Why I love it
Lean protein, a pile of raw vegetables and a sauce with healthy fat in it. Light without being the kind of light that leaves you rummaging through the cupboard an hour later.
Swaps + shortcuts
Use pre-cooked shrimp and this becomes a no-cook meal. Chicken or tofu both work. Skip the rice noodles if you want it lighter, or double them if you want it more filling. The rolls keep for a day or two wrapped individually.
Trader Joe's 5-Ingredient Greek Bowls
Fifteen minutes, five ingredients, all from one store. This is what I make when I have not planned anything and still want lunch to feel like a real meal. It also preps beautifully for the week.
Cook15 min total
Ingredients
Chicken meatballs
cucumber
cherry tomatoes
arugula
brown rice
toppings: feta and tzatziki sauce
Instructions
Cook the chicken meatballs.
Prepare the brown rice.
Build bowls with rice, arugula, cucumber and cherry tomatoes.
Top with meatballs, feta and tzatziki.
Why I love it
Chicken meatballs and brown rice give you protein and slow carbohydrates, and the cucumber, tomato and arugula add the fiber and freshness that make it feel like an actual meal instead of a container.
Swaps + shortcuts
Any pre-cooked meatball works. Quinoa or couscous instead of brown rice. Store the tzatziki separately if you are prepping ahead so nothing goes soggy.
High-Protein Tuna Dip
Creamy, herby and packed with protein, and it works as a lunch, a snack or a dinner depending on how you serve it. I make it on Sunday and it disappears by Tuesday. Genuinely one of the most versatile things I make.
CookNo cook
Ingredients
5 tuna packets
1/4 cup avocado mayo (Primal Kitchen)
1/4 cup Greek yogurt
2 tbsp Dijon mustard
1 small avocado
6-8 celery stalks, diced
1/2 red onion, diced
juice of 1/2 lemon
fresh dill, parsley and chives
garlic salt and pepper
Instructions
In a bowl, mix the mayo, Greek yogurt, Dijon and avocado until creamy. Add a squeeze of fresh lemon juice.
Stir in the diced celery, onion and tuna.
Chop the fresh herbs and stir them in. Season to taste with garlic salt and pepper.
Why I love it
Five packets of tuna is a lot of protein for something this easy, and the avocado and Greek yogurt add fat and creaminess without needing a whole jar of mayo. The celery keeps it fresh and adds crunch.
Swaps + shortcuts
Serve it with sourdough, crackers, or spooned over spinach as a salad. Canned salmon works instead of tuna. If you don't have fresh herbs, dried dill is a reasonable stand-in.
21 recipes
Dinner
Weeknight dinners, one-pan meals and the things I make on repeat.
Shrimp Tacos with Mango-Jalapeno Salsa
Ten out of ten, and I do not say that lightly. The mango-jalapeno salsa is what makes these, and it takes about four minutes to throw together while the shrimp cooks. Summer dinner that feels like you went somewhere.
Cook3 min per side for the shrimp
Ingredients
Shrimp
raw shrimp
olive oil
garlic salt
pepper
paprika
red pepper flakes
Mango-jalapeno salsa
red onion
jalapeno
avocado
mango
lime juice
drizzle of honey
sea salt
garlic salt
Assembly
Siete almond flour tortillas
Primal Kitchen Chipotle Lime Mayo
coleslaw
Instructions
Drizzle shrimp with olive oil and season with garlic salt, pepper, paprika and red pepper flakes.
Cook over medium heat 3 minutes per side until pink and cooked through.
Dice red onion, jalapeno, avocado and mango; add to a bowl with lime juice and a drizzle of honey. Season with sea salt and garlic salt and mix.
Build tortillas with chipotle lime mayo, coleslaw, shrimp, then mango-jalapeno salsa on top.
Why I love it
Shrimp is one of the fastest ways to get real protein on a plate, and the salsa and coleslaw bring fiber and freshness. Enough protein to keep your energy steady through the afternoon, which is the whole point.
Swaps + shortcuts
Grilled chicken or white fish both work. Any tortilla you like. If you cannot find chipotle lime mayo, plain avocado mayo with a squeeze of lime and a pinch of chili powder gets you close.
Ribeye Steak Salad
If you know me, this was a huge growth moment. First time cooking a steak, and it came out medium rare. This salad was simple, filling and surprisingly light, and it tasted restaurant quality for under twenty minutes of work.
PrepUnder 20 min total per the caption
Cook3-4 min per side, plus 5-10 min rest
Ingredients
1 ribeye steak
1 large cucumber, chopped
1 avocado, diced
1/2 carton cherry tomatoes, halved
fresh cilantro
Dressing
olive oil
garlic salt
black pepper
oregano
Instructions
Chop cucumber, tomatoes, avocado and cilantro and add to a large bowl.
Drizzle with olive oil, season with garlic salt, pepper and oregano, and toss well.
Pat the ribeye dry and season both sides with garlic salt and pepper.
Heat a cast iron skillet over medium-high with a little olive oil.
Sear 3-4 minutes per side for medium rare.
Rest 5-10 minutes, then slice thinly and place over the salad.
Why I love it
Steak over a big pile of vegetables is one of the most satisfying ways to eat. You get the protein and iron from the beef and the fiber and freshness from the salad, and you are not hungry two hours later.
Swaps + shortcuts
Sirloin or flank steak both work and cost less. Add feta or avocado if you want it richer. The dressing is just olive oil and seasoning, so use whatever herbs you have.
Chicken Meatball Sheet-Pan Dinner with Sweet Potatoes
Under five ingredients and about thirty minutes of mostly waiting. This is my go-to when I want dinner handled without thinking about it, and the roasted sweet potatoes are genuinely the best part.
Cook45 min sweet potatoes at 425F; 20-25 min veggies; 12 min meatballs at 350F in the air fryer
Ingredients
Amylu chicken meatballs
zucchini
tomatoes
Japanese sweet potato
grape sweet potatoes
olive oil
sea salt
garlic parmesan seasoning
Instructions
Cut Japanese and grape sweet potatoes lengthwise into quarters. Rub with olive oil and sea salt and place face down on a baking sheet. Bake at 425F for 45 minutes.
Slice zucchini and tomatoes, toss with olive oil, sea salt, garlic and parmesan, and roast in the same oven 20-25 minutes.
Air fry chicken meatballs at 350F for 12 minutes.
Plate everything together.
Why I love it
Protein, fiber and slow-burning carbohydrates on one plate, which is the shape most of my dinners take. It is simple, it is nourishing, and it does not require you to be a confident cook.
Swaps + shortcuts
Any pre-cooked chicken meatball works. Regular sweet potato instead of Japanese. No air fryer? The meatballs are happy in the oven alongside everything else.
Lemon Garlic Shrimp Linguine
Creamy, bright and done in under twenty minutes. This is the recipe I point to when someone assumes eating well means giving up pasta. It absolutely does not, and this one is proof.
CookUnder 20 min
Ingredients
1 package linguine plus salt for the water
3 tbsp butter
1/2 shallot, diced
2 tbsp garlic, minced
parsley
black pepper
red pepper flakes
garlic salt
splash of pasta water
1 lb cooked shrimp
juice of 1/2 lemon
1/2 cup half & half
1/2 cup parmesan cheese
1 bag spinach
Sides
arugula salad with lemon, parm and black pepper
rosemary sourdough
Instructions
Boil linguine in salted water; reserve a little pasta water before draining.
Melt butter in a pan and saute shallot and garlic until fragrant.
Add shrimp, seasonings and a splash of pasta water.
Stir in lemon juice, half & half, parmesan and spinach until creamy.
Toss in the linguine and mix until coated.
Why I love it
A pound of shrimp is a lot of protein, and adding spinach and serving it with a salad on the side changes the whole balance of the plate. Pasta is not the problem. Pasta with nothing else on the plate is.
Swaps + shortcuts
Chickpea or lentil pasta pushes the protein higher. Half and half can be swapped for whole milk with a bit more parmesan. Chicken works instead of shrimp. Serve with a simple arugula salad and some good bread.
Sausage and Orzo Boursin Bake
One pot, cozy, high protein, low stress. You put everything in a dish, cover it, and walk away for forty minutes. Let it cool before you eat it, unless you want to burn your mouth like I did.
Cook35-40 min covered at 400F, plus 5 min uncovered
Ingredients
12 oz sausage (chicken or andouille), sliced
1 cup dry orzo
1-1 1/2 cups cherry tomatoes
1 package Boursin cheese
2 cups bone broth
baby spinach
1/4 cup milk (optional)
Seasonings
black pepper, garlic salt, onion, red pepper flakes
Instructions
Preheat oven to 400F.
Place Boursin in the middle of the dish, add orzo around it, pour in bone broth, top with cherry tomatoes and spinach. Season and make sure the orzo is fully submerged.
Cover with foil and bake 35-40 minutes until the orzo is tender.
Meanwhile cook the sausage on the stove.
Remove from the oven, stir until creamy, add the sausage and mix.
Bake uncovered 5 more minutes if you want it thicker.
Let cool before serving.
Why I love it
Bone broth instead of water, chicken sausage for protein and a handful of spinach means this is far more balanced than a cheesy pasta bake has any right to be. Sometimes dinner should just be comforting.
Swaps + shortcuts
Andouille if you want heat, chicken sausage if you don't. Any soft herbed cheese works instead of Boursin. Add more spinach than you think you need, it wilts down to almost nothing.
Creamy Lasagna Soup
This tastes like lasagna without the heaviness that usually follows it. The cottage cheese swirl at the end is the trick, and it is the thing that makes people ask what is in it.
Ingredients
Base
1 medium white onion, diced
4-5 cloves garlic, minced
1 lb ground beef (90/10 or 93/7)
1 jar Rao's Vodka Sauce (24 oz)
1 can diced tomatoes (14 oz)
6-8 lasagna noodles, broken into pieces
4 cups beef bone broth
Cheese mixture
1 cup Good Culture cottage cheese
1/2 cup Fairlife whole milk
1/2 tsp garlic salt
Seasonings
1 tsp oregano
1/2 tsp sea salt
1/2 tsp black pepper
1/4-1/2 tsp red pepper flakes
Instructions
Saute onions and garlic.
Brown the beef.
Add sauce, tomatoes, broth and seasonings.
Break in the lasagna noodles and simmer until soft.
Swirl in the cheese mixture.
Serve warm, topped with extra herbs.
Why I love it
A pound of beef and a cup of cottage cheese means this is genuinely protein-forward, not just a bowl of noodles in sauce. Bone broth as the base adds a bit more still.
Swaps + shortcuts
Ground turkey works instead of beef. Any marinara you like instead of Rao's. Gluten-free noodles hold up fine. It reheats well, though the noodles soften, so undercook them slightly if you are prepping ahead.
High-Protein Spaghetti Squash Bowl
I made this on a Tuesday and immediately made it again that week. The cottage cheese stirred into the sauce makes it creamy without anything heavy, and roasting the squash while you brown the beef means it all comes together at once.
Cook35-40 min at 400F
Ingredients
1 spaghetti squash
1 lb ground beef
1 cup Rao's Roasted Garlic sauce
1/4-1/3 cup cottage cheese
fresh parmesan
sea salt
pepper
garlic powder
olive oil
Instructions
Cut the spaghetti squash in half, drizzle with olive oil, salt and pepper, and roast at 400F for 35-40 minutes.
Brown the ground beef with garlic powder, sea salt and pepper.
Stir in the Rao's sauce and cottage cheese until creamy and heated through.
Scrape the squash into strands and top with the beef marinara.
Finish with fresh parmesan.
Why I love it
Spaghetti squash instead of pasta means more fiber and fewer fast carbohydrates, and the beef and cottage cheese together bring the protein up considerably. Simple, nourishing and balanced.
Swaps + shortcuts
Ground turkey or chicken instead of beef. If cottage cheese is not for you, blend it first or use ricotta. Regular pasta works too, this is not a rule.
Green Chile Chicken Enchiladas
Cozy, protein-packed and easy enough for a weeknight. The Greek yogurt in the filling is what makes these different, and it means you get creaminess without a can of condensed anything.
Cook20-25 min at 375F
Ingredients
1 lb ground chicken
2 cans green chilies
3/4 cup Greek yogurt
cilantro
lime juice
1 pack Siete tortillas
1 can green enchilada sauce
1 cup shredded Monterey Jack cheese
Instructions
Cook the chicken with the chilies and seasoning.
Mix with Greek yogurt, cilantro and lime.
Fill the tortillas, roll, and place in a baking dish.
Top with enchilada sauce and cheese.
Bake at 375F for 20-25 minutes until golden and bubbly.
Why I love it
Greek yogurt stands in for sour cream and adds protein and probiotics while it is at it. Ground chicken keeps it lean and the grain-free tortillas make it a little easier to digest if that is something you notice.
Swaps + shortcuts
Rotisserie chicken instead of ground makes this even faster. Regular flour tortillas are completely fine. Add black beans to the filling for extra fiber.
One-Pot Turkey, Rice and Broccoli Skillet
One pan, six servings, and it is on the table fast. This is peak meal prep for me. I make it Sunday, portion it out, and I do not think about lunch again until Thursday.
Serves6
Ingredients
1 package ground turkey
1 bag broccoli
1 bag jasmine rice, cooked
1/4 red onion, chopped
1 cup shredded mozzarella
salt, pepper, garlic to taste
Instructions
Cook the jasmine rice according to package instructions.
In a large pan, brown the ground turkey until cooked through.
Add the chopped onion and broccoli and saute until tender.
Stir in the cooked rice and season with salt, pepper and garlic.
Sprinkle mozzarella on top and cover until melted.
Serve warm.
Nutrition, per serving ~262 per serving (1/6) calories · 19g protein · 23g carbohydrates · 11g fat. Estimate only.
Why I love it
This is the one recipe where I have actually run the numbers: about 262 calories, 19g protein, 23g carbs and 11g fat per serving. Protein, fiber and carbohydrates on one plate, and it costs very little to make.
Swaps + shortcuts
Ground chicken or beef instead of turkey. Frozen broccoli is completely fine and I use it often. Cauliflower rice works if you want it lighter.
20-Minute High-Protein Mexican Bowl
This one is on repeat in my house because it is easy, filling and packed with flavor. Perfect for the nights when you want something good but do not feel like spending an hour in the kitchen.
Cook20 min total
Ingredients
1 tbsp olive oil
1 tbsp garlic
1 lb 93% lean ground beef
1 cup black beans
1 cup corn
black pepper, garlic salt, paprika, red pepper flakes
butter lettuce
red onion
tomatoes
cucumber
avocado
shredded cheese (optional)
Instructions
Cook the beef with olive oil and garlic.
Add beans, corn and seasonings.
In a bowl, layer lettuce, onion, tomato, cucumber and avocado.
Top with the beef mixture and cheese.
Why I love it
A pound of lean beef with beans and corn gives you protein and fiber together, and building it over lettuce and fresh vegetables rather than rice keeps it light without leaving you hungry.
Swaps + shortcuts
Ground turkey or chicken. Add rice or quinoa underneath if you want it heartier. Greek yogurt instead of sour cream. The cheese is optional but it is always yes for me.
Ground Beef and Japanese Sweet Potato Bowl
One of the meals I come back to most. Air-fried sweet potato and squash, seasoned beef, parmesan and a drizzle of honey at the end. It sounds like too much and it is exactly right.
Cook15-20 min in the air fryer at 400F
Ingredients
93% lean ground beef
1 tbsp olive oil
garlic salt
pepper
paprika
Japanese sweet potato
zucchini
squash
parmesan cheese
Maldon sea salt
drizzle of honey
Instructions
Cook the ground beef in 1 tbsp olive oil with garlic salt, pepper and paprika.
Toss the Japanese sweet potato, zucchini and squash with olive oil, garlic salt and pepper.
Air fry at 400F for 15-20 minutes.
Plate together and top with parmesan, Maldon sea salt and a drizzle of honey.
Why I love it
Balanced without needing a recipe card: protein from the beef, fiber and slow carbohydrates from the sweet potato and squash. It is the shape almost all of my dinners take.
Swaps + shortcuts
Regular sweet potato works. Ground turkey instead of beef. If you don't have an air fryer, roast everything at 400 for 25 to 30 minutes instead.
Roasted Broccoli and Chickpea Salad with Salmon
The summer salad upgrade you did not know you needed. Crunchy, savory, a little sweet from the dates, and the tahini dressing pulls the whole thing together. It works warm the night you make it and cold from the fridge the next day.
Cook15 min salmon at 425F; 20-25 min air fryer at 400F
Ingredients
Broccoli salad
2 large heads broccoli, chopped
2 1/2 tbsp olive oil
1/2 tsp salt
1/2 tsp garlic powder
1/2 tsp dried oregano
1/2 cup chopped dates
1/2 cup chopped cashews
1/2 cup chopped cilantro
1/2 cup finely chopped red onion
1 cup roasted carrots
Chickpeas
1 (15 oz) can chickpeas, rinsed and drained
1/2 tbsp olive oil
1/2 tsp black pepper
1/2 tsp salt
1/2 tsp paprika
Salmon
1 filet salmon
olive oil
sea salt
black pepper
Dressing
6 tbsp tahini
1/4 cup grated parmesan
1/2 tbsp maple syrup
1 tbsp sriracha
1 tbsp soy sauce
1/4 tsp salt
pepper to taste
juice of 1 lemon
1 clove garlic, minced
3-4 tbsp water
Instructions
Spray the salmon with olive oil, season with sea salt and black pepper, and roast at 425F for 15 minutes.
In an air fryer, toss broccoli, carrots and chickpeas with olive oil, garlic powder, paprika and pepper. Air fry at 400F for 20-25 minutes, shaking halfway.
Whisk the dressing ingredients until creamy and smooth.
Toss together the broccoli, carrots, chickpeas and onion.
Drizzle with dressing and toss to coat.
Top with the roasted salmon, flake apart with a fork, and serve warm or chilled.
Why I love it
This is one of the most nutritionally complete things on this site. Salmon for protein and omega-3s, chickpeas for plant protein and fiber, broccoli and carrots for more fiber still, and a tahini dressing with real fat in it.
Swaps + shortcuts
Chicken or tofu instead of salmon. Almonds or pecans instead of cashews. If the dressing is too thick, keep adding water a tablespoon at a time until it pours.
Cauliflower Gnocchi and Chicken Sausage Skillet
Cozy, done in under twenty minutes, and made in one pan. This is the kind of dinner that feels like more effort than it was, which is my favorite category of recipe.
CookUnder 20 min
Ingredients
1 bag cauliflower gnocchi
1 chicken sausage link (Applegate or similar)
1 yellow onion, diced
1 cup spinach
1 zucchini, sliced
1/4 cup half-and-half
1/4 cup bone broth
2 tbsp parmesan
1 tsp olive oil
salt, pepper, garlic powder, Italian seasoning to taste
Instructions
Heat 1 tsp olive oil in a large pan over medium heat.
Add sliced chicken sausage and cook 3-4 minutes until it starts to brown.
Add the zucchini and cook another 3-4 minutes until it softens.
Toss in the spinach and cook 1-2 minutes until wilted.
Add the frozen cauliflower gnocchi straight to the pan and cook 5-7 minutes, stirring, until softened and browned.
Pour in the bone broth and half-and-half, add parmesan and seasonings, and stir to combine.
Simmer 3-4 minutes until the sauce thickens and coats everything.
Plate and garnish with extra parmesan or red pepper flakes.
Why I love it
Bone broth and a splash of half and half give you a creamy sauce without a heavy one, and the chicken sausage and parmesan bring protein. The zucchini and spinach are doing more than you would think.
Swaps + shortcuts
Regular gnocchi is fine. Any chicken sausage works. Kale instead of spinach. Coconut milk instead of half and half if you are avoiding dairy.
Sweet Potato Nachos
Roasted sweet potato rounds instead of chips, loaded with everything you actually want on nachos. Great for a Sunday, great for meal prep, and it does not leave you feeling like you need to lie down.
Cook25-30 min at 350F (180C)
Ingredients
2 medium sweet potatoes
1 tbsp olive oil
500g grass-fed beef mince
1 white onion
fajita seasoning
garlic salt and pepper
1 cup black beans
cheese (cheddar + mozzarella, optional)
tomato
bell pepper
avocado
Greek yogurt
paprika
Instructions
Slice the sweet potato and toss with olive oil, paprika, salt and pepper.
Lay on a baking tray and bake at 350F (180C) for 25-30 minutes.
Heat olive oil in a pan and saute the onion. Add the beef, fajita seasoning, garlic salt and pepper, and cook until browned.
Add black beans and stir to warm through.
Assemble: roasted sweet potato chips, beef mix, cheese, chopped veggies, avocado and Greek yogurt.
Why I love it
Sweet potato brings fiber and slow carbohydrates where chips bring neither, and a pound of beef plus black beans means there is real protein under all of that. Greek yogurt instead of sour cream adds a little more.
Swaps + shortcuts
Ground turkey instead of beef. Skip the cheese if you are avoiding dairy, the avocado and yogurt carry it. Make the sweet potato rounds in the air fryer if you want them crispier.
One-Pan Mediterranean Baked Orzo
Everything goes in one dish and comes out thirty minutes later. Genuinely one of the lowest-effort dinners I make, and it serves six, which makes it my go-to when I am feeding people.
Prep~5 min
Cook25-30 min at 400F
Serves6
Ingredients
16 oz whole wheat orzo
1 large handful spinach
1 (15 oz) can chickpeas, drained and rinsed
1 (8.5 oz) jar sun-dried tomatoes (oil omitted)
1 cup chopped red onion
1 tbsp chopped garlic
1 tsp Italian seasoning
1 tsp sea salt
1 tbsp lemon juice
2 tbsp olive oil
2 1/2 cups veggie broth
feta and parsley for topping
Instructions
Preheat oven to 400F.
Add all ingredients except the feta and parsley to a baking dish and stir to combine.
Cover with foil and bake 25-30 minutes, stirring halfway.
Remove from the oven, top with feta and parsley, and serve.
Why I love it
Chickpeas add plant protein and fiber, the olive oil and sun-dried tomatoes bring flavor and fat, and the feta at the end makes it feel finished. A vegetarian dinner that actually keeps you full.
Swaps + shortcuts
Add grilled chicken or shrimp if you want more protein. Regular orzo instead of whole wheat. Kale instead of spinach. Keep an eye on the liquid, and add a splash more broth if the orzo looks dry halfway through.
Turkey Stuffed Bell Peppers
An easy, protein-packed dinner that is perfect for meal prep. I make a tray on Sunday and they hold up beautifully all week, which is not true of every recipe that claims to.
Cook10 min pre-bake + 10-15 min at 375F
Ingredients
4-6 bell peppers
1 yellow onion, diced
1 lb ground turkey
1 cup marinara sauce
1/2 cup shredded cheese
1 tbsp olive oil
2 cloves garlic, minced
1 tsp paprika
1 tsp garlic salt
1 tsp oregano
Instructions
Preheat oven to 375F. Slice the peppers in half and remove the seeds. Drizzle with olive oil and bake 10 minutes.
Saute the onions and garlic until soft. Add the ground turkey and cook until browned.
Stir in the marinara, paprika, garlic salt and oregano and simmer a few minutes.
Fill each pepper with the turkey mixture, top with shredded cheese, and bake another 10-15 minutes until melted and bubbly.
Serve with fresh herbs or avocado.
Why I love it
Ground turkey keeps this lean, the peppers themselves add real fiber, and portioning it into halves means you know exactly what you are eating. Simple and repeatable.
Swaps + shortcuts
Ground beef or chicken. Add cooked rice or quinoa to the filling to stretch it further. Serve with avocado, which I always do.
One-Pan Chicken Sausage Dinner
Super easy and it comes together in under thirty minutes. Everything is from Trader Joe's, everything goes on one pan, and the hummus and goat cheese at the end are what make it.
Cook30-35 min at 425F
Ingredients
1 chicken sausage package
1 large sweet potato
1 bag Brussels sprouts
1 bag spinach
garlic hummus
goat cheese
garlic salt
pepper
red pepper flakes
olive oil
avocado oil spray
Instructions
Preheat oven to 425F.
Slice the sweet potato, Brussels sprouts and chicken sausage.
Line a pan with foil and spray with avocado oil. Add the sweet potatoes, Brussels and sausage.
Drizzle with olive oil and season with garlic salt, pepper and red pepper flakes.
Bake 30-35 minutes.
Assemble in a bowl with spinach at the bottom and top with hummus and goat cheese.
Why I love it
Protein from the sausage, fiber from the Brussels sprouts and spinach, and slow carbohydrates from the sweet potato. A properly balanced plate that took one tray and no thought.
Swaps + shortcuts
Any chicken sausage. Broccoli instead of Brussels sprouts. Skip the goat cheese if you don't do dairy, the hummus does plenty on its own.
Chicken Sausage Feta Spaghetti Squash
Five ingredients, high protein and genuinely delicious. The feta melts into the squash while it roasts and turns into a sauce on its own, which still feels like a small miracle every time.
Cook40-45 min at 425F, plus 10-14 min for the sausage
Ingredients
Spaghetti squash
chicken sausage
block of feta
grape tomatoes
olive oil
garlic
salt and pepper
basil to top
Instructions
Preheat oven to 425F.
Cut the spaghetti squash down the middle and remove the seeds.
Slice the feta block in half and place one piece in each squash half. Add washed tomatoes inside as well.
Cover with olive oil, garlic and seasonings. Bake 40-45 minutes.
Meanwhile, cut up the chicken sausage. Heat a skillet over medium with olive oil and cook the sausage 5-7 minutes per side.
When the squash is done, mix up the feta and tomatoes, add the chicken sausage, and top with basil.
Why I love it
Spaghetti squash gives you volume and fiber, and the chicken sausage and feta bring the protein and fat that make it satisfying. It is one of the easiest ways to make a vegetable feel like a full dinner.
Swaps + shortcuts
Regular pasta works if you prefer it. Any sausage. Add spinach in the last five minutes for more greens.
Unstuffed Pepper Skillet
Everything you love about stuffed peppers with none of the stuffing. One dish, under thirty minutes, and it is one of the best things in my meal prep rotation.
Cook20-25 min at 350F
Ingredients
4 bell peppers (any color, diced)
1 lb ground turkey (or beef)
2 cups rice (cauliflower rice for lower carb)
2 cans diced tomatoes (14.5 oz each, undrained)
parmesan cheese for topping
garlic salt, black pepper, red pepper flakes to taste
optional toppings: Greek yogurt or sour cream, avocado slices
Instructions
Dice the bell peppers and set aside.
Brown the ground turkey in a large skillet over medium heat until fully cooked; drain excess fat.
Add the bell peppers to the bottom of a 9x11 dish.
Add the diced tomatoes with their juice, the rice and the seasonings. Mix well and top with cheese.
Bake at 350F for 20-25 minutes.
Scoop into bowls, sprinkle with parmesan, and add Greek yogurt or avocado.
Why I love it
Ground turkey for protein, peppers and tomatoes for fiber, and cauliflower rice if you want to keep the carbohydrates lower. Balanced by design, not by accident.
Swaps + shortcuts
Ground beef instead of turkey. Regular rice if you want it heartier. Greek yogurt instead of sour cream. Top with avocado for extra fat.
Tuscan Kale and Tortellini Soup
Comforting, nourishing and exactly right for a cozy night in. Ground turkey, tender tortellini, kale and mushrooms in a broth that tastes like it simmered much longer than it did.
Cook~15 min simmer plus tortellini
Ingredients
1 lb ground turkey
1 tbsp olive oil
1 diced onion
2 minced garlic cloves
2 sliced carrots
2 sliced celery stalks
1 cup sliced mushrooms
6 cups broth
1 can (14 oz) diced tomatoes
1 cup black beans
4 cups chopped kale
9 oz cheese tortellini
thyme
oregano
salt
pepper
parmesan cheese
Instructions
Brown the turkey in olive oil and set aside.
Saute the onion, garlic, carrots, celery and mushrooms until soft.
Add the turkey, broth, tomatoes, beans and spices. Simmer 15 minutes.
Add the tortellini and kale and cook until tender.
Garnish with parmesan and serve.
Why I love it
Turkey and beans bring protein, kale and vegetables bring fiber, and the broth base means it is filling without being heavy. A bowl of this genuinely holds you.
Swaps + shortcuts
Ground chicken or sausage instead of turkey. Cheese tortellini can be swapped for gnocchi or pasta. If you are freezing it, leave the tortellini out and add it fresh when you reheat.
15-Minute Taco Bowl
Quick, easy, high-protein meals that actually taste good beat complicated recipes every single time. This is my proof. Fifteen minutes, one pan, and it is endlessly customizable depending on what is in your fridge.
Cook5-7 min for the beef; 15 min total
Ingredients
Lean ground beef
taco seasoning
butter lettuce
corn
black beans
avocado or guacamole
red onion
cherry tomatoes
sour cream or Greek yogurt
shredded cheese
salsa and hot sauce
Instructions
Brown lean ground beef in a pan for 5-7 minutes and season with your favorite taco seasonings.
Build a bowl with butter lettuce, the seasoned beef, corn, black beans, avocado, red onion and cherry tomatoes.
Top with sour cream or Greek yogurt, shredded cheese, salsa and hot sauce.
Why I love it
Lean beef, black beans and avocado together give you protein, fiber and healthy fat in one bowl, which is why it is satisfying enough to keep you full and energized rather than hunting for a snack.
Swaps + shortcuts
Ground turkey works just as well. Add rice or quinoa to make it heartier. Greek yogurt instead of sour cream. Prep the beef ahead and this becomes a five-minute lunch.
Want a plan built around your life, not a recipe list?
These are the meals I come back to. Inside my coaching we build the version that fits your week, your schedule and what you actually like to eat.
5 recipes
Snacks + Appetizers
For the three o'clock stretch and for having people over.
Banana Bread Protein Balls
If you crave something sweet every night, this is my favorite thing to reach for. They taste like banana bread, they take about ten minutes, and the chocolate on the outside makes them feel like a proper treat.
CookNo bake; chill 20-30 min
Ingredients
2 ripe bananas, mashed
1 tbsp honey
2 tbsp peanut butter
1 tsp vanilla extract
pinch of sea salt
1/2 cup almond flour
1 cup oat flour
1 scoop Truvani Chocolate Peanut Butter protein powder
Chocolate topping
1/4 cup dark chocolate chips
1 tsp coconut oil
Instructions
Mash bananas in a bowl until smooth.
Add honey, peanut butter, vanilla and sea salt; mix well.
Stir in almond flour, oat flour and protein powder until a dough forms. Add more oat flour if sticky.
Roll into bite-sized balls.
Melt chocolate chips with coconut oil until smooth.
Dip or drizzle chocolate over each ball.
Refrigerate 20-30 minutes until set.
Why I love it
Oat flour and almond flour bring fiber, the protein powder and peanut butter bring protein and fat, and together they mean a sweet thing that does not send your energy up and straight back down.
Swaps + shortcuts
Almond butter instead of peanut butter. Vanilla protein if you don't have chocolate. If the dough is sticky, add oat flour a spoonful at a time until it rolls. They keep in the fridge for about a week.
Hot Honey Feta Roasted Carrots
Sweet, spicy, creamy and so easy, and these never miss. I made them for Thanksgiving and they were gone before anything else on the table. Covering the dish with foil is the step people skip and it is the one that matters.
Cook45 min at 425F, plus 2-3 min broil
Ingredients
Carrots
olive oil
balsamic vinegar
hot honey
garlic salt
black pepper
red chili flakes
paprika
fresh rosemary
feta
Instructions
Slice carrots and toss with olive oil, balsamic, hot honey, garlic salt, black pepper, red chili flakes, paprika and chopped rosemary.
Cover the dish tightly with foil.
Bake at 425F for 45 minutes.
Remove the foil and broil 2-3 minutes until golden at the edges.
Top with feta, fresh rosemary and a drizzle of hot honey.
Why I love it
Roasted vegetables with real fat and flavor on them are how you actually eat more vegetables. The feta and hot honey are not a compromise here, they are the reason the whole tray disappears.
Swaps + shortcuts
Goat cheese instead of feta. Regular honey with a pinch of chili flakes if you don't have hot honey. Thyme instead of rosemary. Works with parsnips or carrots and sweet potato together.
Peanut Butter Protein Balls
These are a total lifesaver on busy mornings. I grab one on my way out the door, or have one before coffee so I am not starting the day on caffeine alone. Ten minutes to make a whole batch.
CookNo bake
Ingredients
1 cup rolled oats
1/2 cup peanut butter
1/4 cup honey
1 tbsp chia seeds
1 tbsp flax seeds
2 scoops Truvani protein powder (chocolate peanut butter)
dash of cinnamon
sea salt
dark chocolate chips
Instructions
Mix everything together.
Roll into balls.
Keep in the fridge.
Why I love it
Oats, chia and flax bring fiber and healthy fat, and two scoops of protein powder across the batch means these are a real snack rather than a sugar hit dressed up as one.
Swaps + shortcuts
Any nut butter. Maple syrup instead of honey. Add shredded coconut or swap the chocolate chips for cacao nibs. Keep them in the fridge and they hold all week.
Hot Honey Whipped Ricotta
This was such a hit at my 200-hour yoga graduation party, and it was gone in minutes. Three ingredients, ten minutes, and it looks like you tried much harder than you did. My go-to for anything I am hosting.
Cook5-10 min at 350F for the baguette
Ingredients
1 package whipped ricotta (Trader Joe's)
baguettes (Trader Joe's)
2 tbsp hot honey
2 tbsp olive oil
seasonings: thyme, basil, garlic salt
Instructions
Cut the baguettes into pieces, drizzle with olive oil and garlic salt, and bake at 350F for 5-10 minutes.
Meanwhile whip the ricotta with a blender or hand mixer until smooth and transfer to a bowl.
In a separate bowl combine the hot honey, olive oil and spices.
Mix and pour over the ricotta. Serve.
Why I love it
Ricotta has more protein than most things you would put out on a board, and serving it with good bread and a drizzle of honey feels genuinely special. Not everything has to be optimized. Some things are just for the table.
Swaps + shortcuts
Whipped cottage cheese works and adds more protein still. Regular honey with chili flakes instead of hot honey. Serve with crackers or crudités instead of baguette.
Homemade Protein Bars
I got tired of store-bought bars with ingredient lists I could not read. These take five ingredients, one bowl and no oven, and you can make a whole tray in about ten minutes.
CookNo bake; chill 1-2 hours
Ingredients
1 cup oat flour
1/2 cup nut butter
1/3 cup honey or maple syrup
1/2 cup protein powder
1/4 cup milk
optional: dark chocolate chips, nuts, seeds, cinnamon, vanilla
Instructions
Mix the dry and wet ingredients together.
Press into a pan.
Chill 1-2 hours, then slice into bars.
Why I love it
You control everything in them, which is the entire appeal. Oat flour for fiber, nut butter for fat, protein powder for protein, and honey to hold it together. Nothing else needs to be in a protein bar.
Swaps + shortcuts
Any nut butter, any protein powder, maple syrup instead of honey. Add chocolate chips, chopped nuts, seeds or cinnamon. Chill them properly before slicing or they will crumble.
7 recipes
Desserts
Sweet, satisfying, and made with ingredients you can name.
S'mores Stuffed Dates
If you are craving s'mores but want something made with simple ingredients, this is your sign. The best dessert, and it was gone within forty-eight hours in my house. Twenty minutes in the freezer and that is the whole recipe.
Cook20-30 min freeze
Ingredients
Medjool dates
peanut butter
Cool Whip
melted dark chocolate
crushed Simple Mills Sweet Thins (Honey Cinnamon)
flaky sea salt
Instructions
Slice and press the dates flat.
Spread a layer of peanut butter.
Top with Cool Whip.
Drizzle with melted dark chocolate.
Sprinkle with flaky sea salt.
Finish with crushed Simple Mills Sweet Thins.
Freeze 20-30 minutes and enjoy.
Why I love it
Dates bring natural sweetness and real fiber, and the peanut butter adds fat so it lands differently than a candy bar would. It scratches exactly the same itch.
Swaps + shortcuts
Whipped coconut cream or Greek yogurt instead of Cool Whip. Any crunchy cinnamon cookie in place of the Sweet Thins. Almond butter if you prefer it.
Sweet Potato Brownies
Fudgy, rich and built on a sweet potato, which nobody guesses until you tell them. These are what I make when I want a brownie and want it to actually leave me feeling good afterwards.
Cook20-25 min at 350F (plus cooking the sweet potato)
Ingredients
1 medium sweet potato, cooked and mashed
2 eggs
1/4 cup honey
1/4 cup peanut butter
1/2 cup oat flour
1 scoop protein powder
2 tbsp cocoa powder
1/4 cup dark chocolate chips
1/2 tsp baking soda
pinch of salt
Instructions
Preheat oven to 350F.
Mix mashed sweet potato, eggs, honey and peanut butter.
Add oat flour, protein powder, cocoa powder, baking soda and salt.
Fold in chocolate chips.
Pour into a lined pan.
Bake 20-25 minutes.
Cool, slice and enjoy.
Why I love it
Sweet potato brings fiber and moisture, oat flour and protein powder change the balance, and honey does the sweetening instead of refined sugar. It is a real dessert made from real ingredients.
Swaps + shortcuts
Almond butter instead of peanut butter. Maple syrup instead of honey. Pumpkin purée works in place of sweet potato in the autumn. They keep in the fridge for about five days.
Cookie Dough Stuffed Dates
The perfect combination of sweet, satisfying and easy. Four ingredients make the cookie dough, you stuff it into dates, and fifteen minutes in the fridge later they are ready. This is the date recipe I make most.
CookNo bake; chill 15 min
ServesMakes 12-15 stuffed dates
Ingredients
1 box Medjool dates (about 12-15), pitted
1/2 cup peanut butter
1/4 cup almond flour
1 tsp vanilla extract
1/4 tsp sea salt
2 tsp maple syrup
~1/4 cup dark chocolate chips
Instructions
Mix peanut butter, almond flour, vanilla, sea salt and maple syrup until a dough forms.
Stuff into pitted dates.
Top with chocolate chips and chill 15 minutes.
Why I love it
Dates and almond flour bring fiber, peanut butter brings fat, and the whole thing is naturally sweetened. It hits the spot without the crash that usually follows a sweet thing at nine at night.
Swaps + shortcuts
Almond butter or cashew butter instead of peanut butter. Honey instead of maple syrup. Roll them in crushed pistachios if you want them to look fancier than they are.
Banana Oat Chocolate Chip Cookies
I am all for a sweet treat and even more for one that still tastes amazing. These are four real ingredients plus chocolate chips, and the fifteen minutes of chilling makes all the difference to how they bake.
Prep15 min chill
Cook10 min at 350F
Ingredients
1 1/2 cups oats, blended
2 ripe bananas, mashed
1 egg
1/4 cup peanut butter (or nut butter of choice)
1 tbsp honey
1 cup chocolate chips
pinch of salt
a couple drops vanilla extract
coconut oil or butter for the pan
Instructions
Grease a cookie sheet with coconut oil or butter.
Mix all ingredients into a dough.
Chill the dough in the fridge 15 minutes to thicken.
Bake at 350F for exactly 10 minutes.
Why I love it
No flour, no refined sugar, no protein powder needed. Just blended oats, banana and peanut butter. Sometimes the simplest version is the one you actually keep making.
Swaps + shortcuts
Any nut butter. Maple syrup instead of honey. Add cinnamon or a pinch of flaky salt on top before baking. Ten minutes exactly, no more and no less.
Banana Chocolate Chip Protein Cookies
Soft, naturally sweet and packed with nourishing ingredients. No refined sugar, just bananas, oats, peanut butter, a scoop of chocolate protein and a little dark chocolate for the soul. Perfect post-workout or for a cozy evening bite.
PrepPrep + cook about 20 min
Cook12-14 min at 350F
ServesMakes ~8 cookies
Ingredients
2 large ripe bananas, mashed
1 cup rolled oats (gluten-free if needed)
1 scoop chocolate protein powder
1 tbsp peanut butter (or almond butter)
1 tbsp mini dark chocolate chips
1 tbsp honey
1/2 tsp cinnamon (optional)
1/4 tsp sea salt
1/2 tsp vanilla extract
Instructions
Preheat oven to 350F and line a baking sheet with parchment.
Mash the bananas until smooth in a medium bowl.
Add oats, protein powder, nut butter, chocolate chips, honey, cinnamon, salt and vanilla. Mix well.
Scoop the dough into 8 mounds and flatten slightly.
Bake 12-14 minutes until lightly golden.
Cool 5 minutes before serving. Store in the fridge for the week.
Why I love it
Bananas and oats bring fiber, protein powder and peanut butter bring protein and fat. A sweet thing that will not spike your blood sugar the way a bakery cookie would.
Swaps + shortcuts
Almond butter instead of peanut butter. Vanilla protein if that is what you have. Add walnuts for texture. They keep in the fridge for the week, which is how I store them.
Dark Chocolate Peanut Butter Stuffed Dates
I made these for Valentine's Day, shaped into hearts, and they were the easiest thing I have ever gotten a disproportionate amount of credit for. Four ingredients and fifteen minutes.
CookNo bake; freeze 10-15 min
Ingredients
Medjool dates, pitted
peanut butter (1 tsp per date)
dark chocolate (70%+ cacao), melted
flaky sea salt (optional)
Instructions
Slice open each date and remove the pit.
Shape into a heart.
Fill with 1 tsp peanut butter and close the date.
Dip in melted dark chocolate and place on parchment paper.
Sprinkle with sea salt and freeze 10-15 minutes until set.
Why I love it
Dates for fiber, peanut butter for healthy fat and magnesium, dark chocolate for antioxidants. Naturally sweet, genuinely satisfying, and the flaky salt at the end is not optional in my opinion.
Swaps + shortcuts
Any nut butter. 70% or higher dark chocolate holds its shape best. Add a crushed pretzel or a few cacao nibs on top before the chocolate sets.
Date Bark
If you love dates, this is a must try. You press them flat, layer everything on top, freeze it and break it into pieces. It could not be simpler and it is genuinely one of the best sweet things I make.
CookNo bake; freeze
Ingredients
Dates
peanut butter
dark chocolate
almonds (optional)
sea salt
Instructions
Press the dates flat into a layer.
Spread with peanut butter.
Top with melted dark chocolate and almonds.
Sprinkle with sea salt.
Freeze, then break into pieces and serve.
Why I love it
All the same reasons the stuffed dates work, just faster and in a shareable format. Fiber from the dates, fat from the peanut butter and almonds, and dark chocolate on top.
Swaps + shortcuts
Any nut butter, any nut. Add flaky sea salt, which I strongly recommend. Keep it in the freezer and break off a piece when you want one.
That is the whole library
If you make one of these, I would love to know which one. Tag me and I will see it.
A few more are still coming. There are recipes I have shared on Instagram that I never actually wrote down anywhere, including the pumpkin chocolate chip bread, the buffalo chicken dip and the burger bowl. Those are next, and they will land on this page as I get to them.
And if you have been reading this thinking you would rather not have to figure out how to string these into a week, that is exactly what I do with my clients.
