20 Post-Workout Meals That You’ll Savor to the Last Bite

Every meal tastes better after a hard workout.

In the mood for something sweet? Try the peanut butter French toast, banana Greek yogurt parfait, or chocolate peanut butter shake.

Craving something more savory? Try the breakfast burritos, Chinese chicken pasta salad, or grilled fish tacos.

And if you’re leaning toward something lighter, give the coffee banana smoothie, green egg scramble, or stuffed pepper soup a shot.

1. Peanut Butter Protein French Toast

Serves 1

If you think French toast couldn’t get any better … you haven’t tried it with peanut butter. Creamy cinnamon-and-vanilla egg custard, soaked into bread, and then paired with a delicious roasted peanut flavor.

Nutrition Facts (Per Serving)

Calories: 392
Protein: 44 grams
Carbs: 38 grams
Fat: 7 grams

Nutrition excludes optional syrup.

Ingredients

• 2 slices Ezekiel sprouted bread
• 1 large egg
• 2 large egg whites
• 1 tsp. ground cinnamon
• 1 Tbsp. PB2 powdered peanut butter
• 1 scoop (24 g) WHEY+ vanilla protein isolate
• Water, as needed
• Syrup, for serving (optional)

Instructions

1. Whisk the egg, egg whites, cinnamon, PB2, and protein powder in a shallow dish until smooth. If the mixture is too thick to coat the bread, whisk in a little water.
2. Heat a lightly greased nonstick skillet over medium-low heat. Dip each bread slice into the egg mixture, coating both sides.
3. Cook for 3–4 minutes per side, until the bread is golden and the egg coating is set. If any egg mixture remains, pour it around the bread and cook until fully set. Serve warm with syrup if desired.

2. Protein-Packed Breakfast Burritos

Serves 12

Turkey with taco seasoning, scrambled eggs, black beans, and tomatoes fill these warm whole-wheat tortillas. The cheddar gives it a rich, creamy texture, and the tomato adds a splash of acidity. Tip: make a batch and freeze the extras for mornings when you’re in a hurry.

Nutrition Facts (Per Serving)

Calories: 344
Protein: 23 grams
Carbs: 28 grams
Fat: 16 grams

Ingredients

• 1 1/2 lb. 93% lean ground turkey
• 1 packet (1 oz.) taco seasoning
• 1 can (15 oz.) black beans, drained and rinsed
• 1 can (10 oz.) diced tomatoes, undrained
• 2 cups spinach
• 5 large eggs, beaten
• 5 large egg whites
• 1/4 cup low-fat milk
• 1 tsp. salt
• 1/2 tsp. freshly ground black pepper
• 1 cup (4 oz.) shredded cheddar
• 12 medium whole-wheat tortillas

Instructions

1. Heat a large nonstick skillet over medium-high heat. Add the turkey and cook, breaking it into small pieces, until it reaches 165°F. Stir in the taco seasoning, black beans, and undrained tomatoes. Simmer for 2–3 minutes, then transfer to a large bowl.
2. Return the skillet to medium-low heat and lightly grease it if needed. Add the spinach and stir until wilted.
3. Whisk the eggs, egg whites, milk, salt, and pepper in a bowl. Pour into the skillet and gently stir until the eggs are set. Stir the cooked turkey mixture back into the pan and heat through.
4. Warm the tortillas until pliable. Divide the filling and cheddar evenly among the 12 tortillas. Fold in the sides and roll each tortilla around the filling.
5. Serve warm. For later meals, cool promptly, wrap the burritos individually, and refrigerate or freeze. Reheat until the filling reaches 165°F.

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3. PB2 Banana Greek Yogurt Parfait

Serves 1

Sweet banana slices alternate with tangy, peanut-flavored Greek yogurt in this creamy parfait. Peanuts and graham cracker crumbs add crunch, making this an easy breakfast or dessert you can assemble right in the glass.

Nutrition Facts (Per Serving)

Calories: 442
Protein: 35 grams
Carbs: 54 grams
Fat: 9 grams

Ingredients

• 1 medium banana
• 1 cup plain nonfat Greek yogurt
• 2 Tbsp. PB2 powdered peanut butter
• 1 Tbsp. peanuts
• 1 graham cracker, crumbled

Instructions

1. Stir the PB2 into the Greek yogurt until smooth. Slice the banana and roughly chop the peanuts.
2. Layer the yogurt and banana in a glass or bowl. Sprinkle with the peanuts and graham cracker crumbs and serve.

4. Chinese Chicken Pasta Salad

Serves 8

A honey-ginger dressing coats the tender chicken and rotini, with rice vinegar and lemon juice balancing its sweetness. Sesame oil adds a nutty flavor, while shredded vegetables, almonds, peanuts, and crisp chow mein noodles create a delicious crunchy texture.

Nutrition Facts (Per Serving)

Calories: 430
Protein: 28 grams
Carbs: 41 grams
Fat: 18 grams

Ingredients

• 8 oz. dry rotini pasta
• 1/3 cup pure honey
• 1/4 cup unseasoned rice vinegar
• 1/4 cup sesame oil, divided
• 3 Tbsp. soy sauce
• 2 Tbsp. lemon juice
• 2 tsp. ground ginger
• 1 1/2 lb. boneless, skinless chicken breast, diced
• 1 cup purple cabbage, thinly sliced
• 1 cup sugar snap peas
• 1/2 cup edamame, cooked and shelled
• 1/2 cup carrots, shredded
• 1/2 cup yellow bell pepper, diced
• 1/2 cup crisp chow mein noodles
• 1/2 cup sliced almonds
• 1/4 cup peanuts
• 1/2 cup green onions, thinly sliced
• 2 Tbsp. sesame seeds

Instructions

1. Cook the pasta according to the package directions. Drain it and transfer it to a large bowl.
2. Whisk the honey, vinegar, 3 Tbsp. of the sesame oil, soy sauce, lemon juice, and ginger in a bowl.
3. Heat the remaining 1 Tbsp. sesame oil in a large skillet over medium-high heat. Add the chicken and cook for about 5 minutes, turning the pieces so they cook evenly.
4. Pour in the sauce and simmer for about 5 minutes more, stirring, until the chicken reaches 165°F and the sauce has thickened slightly.
5. Add the chicken and all the sauce to the pasta. Toss with the cabbage, sugar snap peas, edamame, carrots, bell pepper, chow mein noodles, almonds, peanuts, green onions, and sesame seeds. Serve warm or refrigerate until chilled.

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5. Baked Banana Walnut Oatmeal

Serves 4

Ripe bananas sweeten these soft oatmeal bars, and cinnamon and vanilla whey give them the flavor of banana bread. Add the walnuts for a nutty crunch against the softer oats, then cut the pan into portions for breakfast or a snack.

Nutrition Facts (Per Serving)

Calories: 442
Protein: 28 grams
Carbs: 57 grams
Fat: 11 grams

Nutrition includes the optional walnuts.

Ingredients

• 3 scoops (72 g) WHEY+ vanilla protein isolate
• 1 1/4 cups water
• 2 large eggs
• 2 very ripe medium bananas, mashed
• 1 tsp. baking powder
• 3 cups old-fashioned oats
• 1/2 tsp. ground cinnamon
• 1/4 cup walnuts, chopped (optional)

Instructions

1. Heat the oven to 350°F. Lightly grease a 9-inch square baking dish.
2. Mash the bananas in a large bowl. Whisk in the water and eggs, then stir in the protein powder, baking powder, oats, and cinnamon. Fold in the walnuts if using.
3. Spread the mixture in the dish. Bake for 30–35 minutes, until the center is set and the edges are lightly browned.
4. Let it cool for 10 minutes, then cut into 4 equal portions. For smaller bars, cut each portion in half.

6. French Toast Protein Shake

Serves 1

Enjoy brunch on-the-go with this healthy protein shake that tastes like French toast.

Starting with a base of cottage cheese makes it rich and creamy. Then cinnamon, maple, and nutmeg turn it into a sippable French toast. If you have pumpkin pie spice in your pantry, you can use that instead to add the right balance of fall flavors.

Nutrition Facts (Per Serving)

Calories: 536
Protein: 34 grams
Carbs: 61 grams
Fat: 18 grams

Nutrition excludes the optional whipped cream and cinnamon topping.

Ingredients

• 1 cup low-fat milk
• 1 medium banana
• 1 scoop (24 g) WHEY+ vanilla protein isolate
• 2 Tbsp. walnuts
• 2 Tbsp. ground flaxseed
• 1 Tbsp. pure maple syrup
• 1/4 tsp. ground allspice
• 1/4 tsp. ground cinnamon
• Ice, as needed
• Whipped cream and ground cinnamon, for topping (optional)

Instructions

1. Put the milk, banana, protein powder, walnuts, flaxseed, maple syrup, allspice, and cinnamon in a blender. Blend until smooth.
2. Add ice a few cubes at a time and blend again until the shake is as thick as you like. Pour into a glass, then top with whipped cream and a dusting of cinnamon if desired.

7. Chocolate Peanut Butter Protein Shake

Serves 1

Cocoa powder and chocolate whey give this frosty shake a rich chocolate flavor, with peanut butter blended through for a creamy texture and roasted peanut taste. A splash of chocolate syrup adds sweetness to balance the cocoa.

Nutrition Facts (Per Serving)

Calories: 375
Protein: 40 grams
Carbs: 16 grams
Fat: 19 grams

Ingredients

• 3/4 cup unsweetened almond milk
• 1 1/2 scoops (39 g) WHEY+ chocolate protein isolate
• 2 Tbsp. peanut butter
• Ice, as needed
• 1 Tbsp. unsweetened cocoa powder
• 1 Tbsp. sugar-free chocolate syrup

Instructions

1. Add the almond milk, protein powder, peanut butter, cocoa powder, and chocolate syrup to a blender. Blend until smooth, stopping to scrape any peanut butter from the sides.
2. Add ice and blend again until thick and smooth. Pour into a glass and serve.

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8. Green Egg Scramble

Serves 1

Garlic-and-herb cheese melts into the eggs, and basil pesto seasons the shredded Brussels sprouts and kale. Cottage cheese keeps the scramble creamy, with salty bacon bits, crunchy pepitas, and chewy, tart cranberries scattered over the top.

Nutrition Facts (Per Serving)

Calories: 291
Protein: 25 grams
Carbs: 18 grams
Fat: 15 grams

Ingredients

• 1 cup Brussels sprouts, shredded
• 1 cup kale, chopped
• 1 large egg
• 2 large egg whites
• 2 Tbsp. fat-free cottage cheese
• 1 wedge (19 g) creamy garlic and herb cheese
• 1/2 Tbsp. basil pesto
• 1/2 Tbsp. light bacon bits
• 1/2 Tbsp. dried unsweetened cranberries
• 1/2 Tbsp. unsalted pepitas

Instructions

1. Lightly grease a nonstick skillet and heat it over medium heat. Add the Brussels sprouts and kale. Cook for 2–3 minutes, stirring, until they begin to soften.
2. Whisk the egg, egg whites, and cottage cheese in a bowl. Pour into the skillet and add the pesto and cheese wedge, breaking the cheese into small pieces.
3. Gently stir and fold the eggs until they are set and the cheese has melted. Transfer to a bowl and top with the bacon bits, cranberries, and pepitas. Serve warm.

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9. Grilled Fish Tacos

Serves 4

These tacos start with flaky tilapia, covered in creamy avocado and chipotle yogurt sauce, along with some cabbage for a crunchy texture, with lime rounding out the flavor.

Nutrition Facts (Per Serving)

Calories: 424
Protein: 40 grams
Carbs: 35 grams
Fat: 15 grams

Ingredients

For the fish tacos:

• 1 tsp. garlic powder
• 1 tsp. onion powder
• 1 tsp. ground cumin
• 1 tsp. dried cilantro
• 1 tsp. paprika
• 1/4 tsp. salt
• 1/4 tsp. cayenne pepper
• 1 1/2 lb. tilapia fillets
• 8 medium corn tortillas (28 g each)
• 1 cup (90 g) shredded green cabbage
• 1 avocado (140 g flesh), sliced
• 1 lime, cut into wedges

For the Baja sauce:

• 1/2 cup (120 g) nonfat plain Greek yogurt
• 2 Tbsp. light mayonnaise
• 2 Tbsp. (30 g) finely chopped chipotle peppers in adobo sauce
• Juice of 1/2 lime

Instructions

1. Stir the yogurt, mayonnaise, chipotles, and half-lime juice together. Refrigerate while you cook the fish.
2. Mix the garlic powder, onion powder, cumin, cilantro, paprika, salt, and cayenne. Pat the tilapia dry and coat both sides with the seasoning.
3. Lightly coat a grill pan with olive oil spray and heat over medium-high heat. Cook the fish for about 3–5 minutes per side, until it flakes easily and reaches 145°F in the thickest part.
4. Warm the tortillas in a dry skillet. Break the fish into chunks and divide among the tortillas. Add cabbage, avocado, and sauce; serve with the lime wedges.

10. Orange Mango Recovery Smoothie

Serves 1

Sometimes simple is better: This mango smoothie has just 7 ingredients: almond milk, vanilla whey, mango, orange, cashews, cinnamon, and turmeric. The cashews and vanilla give it a richer, thicker texture more like a milkshake.

Nutrition Facts (Per Serving)

Calories: 417
Protein: 28 grams
Carbs: 54 grams
Fat: 12 grams

Ingredients

• 1 1/2 cups (360 mL) unsweetened almond milk
• 1 scoop (24 g) WHEY+ French Vanilla protein isolate
• 1 cup (165 g) frozen mango chunks
• 1 medium navel orange (140 g flesh), peeled
• 2 Tbsp. (18 g) raw cashews
• 1 tsp. ground cinnamon
• 1/2 tsp. ground turmeric

Instructions

1. Pour the almond milk into a blender. Add the protein powder, mango, orange, cashews, cinnamon, and turmeric.
2. Blend until smooth, stopping to scrape down the sides if needed. Pour into a large glass and serve.

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11. Sweet Potato Turkey Sandwich

Serves 1

Instead of bread, this sandwich uses pan-fried sweet potato noodles, wrapped around slices of turkey, tomato, and spinach. And instead of mayonnaise it uses a creamy, garlic-infused hummus.

Nutrition Facts (Per Serving)

Calories: 574
Protein: 21 grams
Carbs: 46 grams
Fat: 34 grams

Ingredients

• 1 medium sweet potato (210 g), peeled
• 1 1/2 Tbsp. olive oil, divided
• 1/2 tsp. garlic powder, divided
• 1/2 tsp. dried thyme
• 1/2 tsp. salt
• 1 large egg
• 2 Tbsp. hummus
• 2 oz. sliced deli turkey
• 2 medium tomato slices
• 1/4 cup spinach

Instructions

1. Spiralize the sweet potato into thin noodles, then cut any very long strands into shorter lengths.
2. Heat 1 Tbsp. oil in a nonstick skillet over medium-high heat. Add the noodles and cook, stirring, for about 4 minutes. Mix in 1/4 tsp. of the garlic powder, the thyme, and the salt. Remove from the heat and let cool until warm.
3. Beat the egg in a bowl, then toss with the noodles. Add the remaining 1/2 Tbsp. oil to the skillet. Divide the noodles into two compact, bread-sized squares.
4. Cook over medium-high heat for 2–3 minutes per side, turning carefully with a wide spatula, until browned and the egg has set.
5. Stir the remaining 1/4 tsp. garlic powder into the hummus, then spread it over the two sweet potato squares. Layer the turkey, tomato, and spinach on one, then cover with the other.

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12. Hummus & Chicken Wraps

Serves 2

This wrap is pure Mediterranean: cumin, paprika, and garlic chicken, a layer of creamy hummus, romaine lettuce, tomato, and red onion, and (optionally) some feta cheese on top.

Nutrition Facts (Per Serving)

Calories: 350
Protein: 32 grams
Carbs: 30 grams
Fat: 11 grams

Nutrition excludes optional feta.

Ingredients

For the wraps:

• 1 boneless, skinless chicken breast (8 oz.)
• 1/2 tsp. ground cumin
• 1/2 tsp. paprika
• 1/2 tsp. garlic powder
• 1 tsp. freshly ground black pepper
• 1 tsp. salt
• 1 tsp. olive oil
• 2 medium flour tortillas (45 g each)
• 2 Tbsp. hummus

For the toppings:

• 1 cup chopped romaine lettuce
• 1 small tomato, sliced
• 1/4 small red onion (18 g), sliced
• 1 Tbsp. crumbled feta (optional)

Instructions

1. Pound the chicken to an even thickness. Mix the cumin, paprika, garlic powder, pepper, and salt, then season both sides.
2. Heat the oil in a skillet over medium-high heat. Add the chicken and cook for about 4–6 minutes per side, until the thickest part reaches 165°F. Rest for 5 minutes, then slice.
3. Spread 1 Tbsp. hummus over each tortilla. Divide the chicken, lettuce, tomato, and onion between them. Add feta if using, fold in the sides, and roll tightly.

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13. Chicken & Veggies Stir Fry

Serves 2

Soy sauce, brown sugar, and rice vinegar make a sweet, savory sauce for the chicken and vegetables. Cabbage and onion soften in the skillet, while broccoli, carrots, and snow peas keep some crunch.

Nutrition Facts (Per Serving)

Calories: 530
Protein: 47 grams
Carbs: 60 grams
Fat: 12 grams

Nutrition covers the stir-fry without rice.

Ingredients

For the stir-fry:

• 2 cups (152 g) broccoli florets, halved
• 2 cups (320 g) diced yellow onion
• 1 cup (128 g) diced carrots
• 5 cups (450 g) shredded green cabbage
• 2 cups (126 g) snow peas, halved
• 1 3/4 cups (236 g) diced cooked chicken breast
• 1 Tbsp. olive oil
• 3 Tbsp. water

For the sauce:

• 1/3 cup reduced-sodium soy sauce
• 2 Tbsp. packed brown sugar
• 2 Tbsp. unseasoned rice vinegar
• 3 Tbsp. water

Instructions

1. Whisk the soy sauce, brown sugar, vinegar, and 3 Tbsp. water in a bowl.
2. Lightly coat a large wok or deep nonstick skillet with cooking spray. Heat the measured oil over medium-high heat. Add the broccoli, onion, carrots, and the other 3 Tbsp. water. Cook, stirring often, for 5–7 minutes.
3. Add the cabbage and chicken. Stir-fry for another 3–4 minutes, until the cabbage softens.
4. Stir in the snow peas and sauce. Cook for about 2 minutes, until the vegetables are tender-crisp and the chicken reaches 165°F. Divide into two portions.

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14. Coffee Banana Smoothie

Serves 1

Frozen banana and vanilla whey mellow the coffee’s bitterness, with ground flaxseed adding a mild nutty flavor. Blend with plenty of ice for a thick, frosty drink.

Nutrition Facts (Per Serving)

Calories: 253
Protein: 23 grams
Carbs: 32 grams
Fat: 4 grams

Ingredients

• 1 medium banana (118 g), frozen in chunks
• 1 cup brewed coffee, cooled
• 1 1/2 cups crushed ice
• 1 scoop (24 g) WHEY+ French Vanilla protein isolate
• 1 Tbsp. (7 g) ground flaxseed
• 1/2 tsp. (2 g) chia seeds
• 1 packet stevia

Instructions

1. Place the coffee, banana, ice, protein powder, flaxseed, chia seeds, and stevia in a blender.
2. Blend until smooth. Pour into a large glass and serve right away.

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15. Stuffed Pepper Soup

Serves 8

Ground beef, brown rice, and chunks of green pepper simmer in a tomato-rich broth seasoned with garlic. The slow cooker softens the peppers and onion, and a little brown sugar balances the tomatoes’ tang.

Nutrition Facts (Per Serving)

Calories: 346
Protein: 30 grams
Carbs: 39 grams
Fat: 8 grams

Ingredients

• 2 lb. 95% lean ground beef
• 2 medium green bell peppers, diced
• 2 cans (15 oz. each) diced tomatoes, undrained
• 1 can (15 oz.) tomato sauce
• 4 cups reduced-sodium beef broth
• 1 cup water
• 1 small yellow onion (70 g), diced
• 2 Tbsp. packed brown sugar
• 4 garlic cloves, minced
• 2 tsp. salt
• 1 tsp. freshly ground black pepper
• 4 cups cooked brown rice

Instructions

1. Brown the beef in a nonstick skillet over medium-high heat, breaking it into small pieces, until it reaches 160°F. Transfer the beef and its juices to a slow cooker.
2. Add the peppers, tomatoes, tomato sauce, broth, water, onion, brown sugar, garlic, salt, and pepper. Stir, cover, and cook on low for 6–8 hours, until the vegetables are tender.
3. Stir in the cooked rice for the final 30 minutes. Cover and cook until the soup is hot throughout. Divide into eight portions.

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16. Balsamic-Glazed Sirloin with Sweet Potato Mash

Serves 4

Bite into a pan-seared sirloin coated in a glossy sweet onion balsamic glaze. The mashed sweet potatoes add a fluffy, mellow sweetness next to the more umami and vinegar flavor of the beef.

Nutrition Facts (Per Serving)

Calories: 309
Protein: 28 grams
Carbs: 28 grams
Fat: 8 grams

Ingredients

• 1/2 cup balsamic vinegar
• 1/2 cup (58 g) thinly sliced sweet onion
• 2 tsp. Worcestershire sauce
• 1 tsp. instant coffee granules
• 1/2 tsp. ground allspice
• 1 lb. boneless top sirloin steak, trimmed of visible fat
• 1 lb. sweet potatoes, peeled and diced
• 1/3 cup 1% milk
• 1/2 tsp. salt, divided
• 1/8 tsp. granulated sugar
• 1 tsp. safflower oil
• Freshly ground black pepper to taste
• Fresh thyme sprigs (optional)

Instructions

1. Mix the vinegar, onion, Worcestershire sauce, coffee, and allspice. Spoon 2 Tbsp. over the steak in a shallow dish, turn to coat, and marinate for 15 minutes. Keep the rest of the mixture separate.
2. Meanwhile, steam the sweet potatoes over simmering water for about 13–15 minutes, until fork-tender. Mash with the milk, sugar, and 1/4 tsp. salt. Cover to keep warm.
3. Heat the safflower oil in a skillet over medium-high heat. Lift the steak from the marinade and cook for about 4 minutes per side, adjusting for thickness, until it reaches 145°F. Transfer to a board and let rest for at least 3 minutes.
4. Pour both the reserved vinegar mixture and the marinade from the steak into the hot skillet. Bring to a full boil and boil for at least 1 minute, then continue cooking until reduced by about half. Stir in the remaining 1/4 tsp. salt and black pepper to taste.
5. Slice the steak thinly against the grain. Divide the mash and steak among four plates, spoon over the glaze, and add thyme if using.

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17. Creamy Pesto Chicken Pasta

Serves 6

Cottage cheese and Greek yogurt blend into a smooth pesto sauce with fresh basil and pine nuts. Parmesan adds a salty, savory flavor as the sauce coats the whole-wheat penne and chicken. Tender zucchini adds a mild sweetness to the garlicky sauce.

Nutrition Facts (Per Serving)

Calories: 542
Protein: 44 grams
Carbs: 50 grams
Fat: 19 grams

Ingredients

• 1 1/2 cups 2% cottage cheese
• 1/2 cup (120 g) low-fat plain Greek yogurt
• 1/4 cup pine nuts
• 1 cup (24 g) fresh basil leaves, packed
• 2 Tbsp. extra-virgin olive oil
• 8 garlic cloves, minced
• 4 cups chopped zucchini
• 3 cups diced cooked chicken breast
• 12 oz. dry whole-wheat penne
• 4 oz. Parmesan, finely grated
• Salt and freshly ground black pepper to taste

Instructions

1. Cook the penne in a large pot of boiling water according to the package directions. Reserve 1/2 cup cooking water, then drain.
2. Blend the cottage cheese and yogurt until smooth. Add the pine nuts and basil, then pulse until the basil is finely chopped.
3. Heat the olive oil in a large skillet over medium-high heat. Add the zucchini and cook for about 4–5 minutes, stirring often, until tender. Add the garlic and cook for 30 seconds.
4. Lower the heat. Add the cooked chicken, drained pasta, cottage cheese sauce, and Parmesan. Stir gently until the chicken reaches 165°F, adding a splash of reserved pasta water if needed to loosen the sauce. Season with salt and pepper, then divide into six portions.

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18. Sweet Potato Shepherd’s Pie

Serves 6

Buttery sweet potato mash bakes over ground beef and vegetables in a thick tomato-and-garlic gravy. Rosemary seasons both layers, and a pinch of cinnamon in the filling complements the sweet topping.

Nutrition Facts (Per Serving)

Calories: 327
Protein: 27 grams
Carbs: 26 grams
Fat: 12 grams

Ingredients

For the mashed sweet potatoes:

• 1 1/2 lb. sweet potatoes, peeled and cubed
• 2 Tbsp. unsalted butter
• 1 tsp. chopped fresh rosemary
• Salt and freshly ground black pepper to taste

For the filling:

• 1 1/2 lb. 95% lean ground beef
• 1 Tbsp. extra-virgin olive oil
• 1 medium yellow onion (143 g), diced
• 1 medium celery stalk, chopped
• 1 medium carrot (61 g), sliced
• 1 cup small cauliflower florets
• 4 garlic cloves, minced
• 1 1/4 cups reduced-sodium beef broth
• 1 Tbsp. tomato paste
• 1 Tbsp. coconut aminos
• 1 tsp. chopped fresh rosemary
• 1/8 tsp. ground cinnamon
• Salt and freshly ground black pepper to taste
• Paprika, for garnish

Instructions

1. Heat the oven to 375°F. Place the sweet potatoes in a pot, cover with water, and bring to a boil. Simmer for about 15 minutes, until fork-tender, then drain well. Mash with the butter and the first 1 tsp. rosemary. Season to taste.
2. Meanwhile, heat the oil in a large skillet over medium heat. Add the onion, celery, carrot, and cauliflower. Cook for 5–7 minutes, stirring often, until the vegetables begin to soften. Add the garlic and cook for 30 seconds.
3. Add the beef and break it into small pieces. Cook until browned and it reaches 160°F. Stir in the broth, tomato paste, coconut aminos, remaining rosemary, and cinnamon.
4. Simmer uncovered for 10–15 minutes, until the vegetables are tender and the liquid reduces to a thick gravy. Season with salt and pepper.
5. Transfer the filling to a 2-quart baking dish. Spread the sweet potato mash evenly over it and dust lightly with paprika. Bake for 20–25 minutes, until the filling bubbles around the edges and reaches 165°F. Let stand for 5 minutes, then divide into six portions.

19. Baked Honey Curry Chicken with Green Beans

Serves 6

Chicken and green beans bake in a buttery honey glaze seasoned with curry powder and garlic. Lemon juice and soy sauce balance the honey’s sweetness with tang and salt, and the flour coating on the chicken helps thicken the glaze into a sauce you can spoon over every bite.

Nutrition Facts (Per Serving)

Calories: 384
Protein: 29 grams
Carbs: 28 grams
Fat: 18 grams

Nutrition does not include rice or other grains.

Ingredients

• 1 1/2 lb. boneless, skinless chicken breast, cut into 1-inch cubes
• 1/2 cup all-purpose flour
• 3/4 tsp. garlic powder, divided
• 1/8 tsp. freshly ground black pepper, plus more to taste
• 1/2 tsp. salt, plus more to taste
• 1 lb. fresh or frozen green beans, trimmed
• 5 Tbsp. pure honey
• 1 Tbsp. plus 1 tsp. lemon juice
• 1/2 cup unsalted butter, melted
• 2 tsp. curry powder
• 3 green onions, thinly sliced
• 2 Tbsp. soy sauce

Instructions

1. Heat the oven to 350°F. Lightly grease a 9×13-inch baking dish.
2. Mix the flour, 1/4 tsp. of the garlic powder, the measured salt, and the measured pepper in a bowl. Add the chicken and toss to coat. Spread the chicken and any remaining flour in the dish.
3. Bake for 20 minutes, stirring halfway through. While it bakes, whisk the honey, lemon juice, melted butter, curry powder, green onions, remaining 1/2 tsp. garlic powder, and soy sauce in a bowl.
4. Raise the oven temperature to 400°F. Add the green beans to the chicken and pour the glaze over the dish. Stir to coat, then bake for 10–15 minutes more, until the beans are tender and the chicken reaches 165°F. Season to taste and serve.

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20. High-Protein Oreo Shake

Serves 1

Cottage cheese, milk, and vanilla blended into a cool, creamy shake. This is as close to a “healthy” Oreo blizzard as you can get, but it tastes almost like the real thing.

Nutrition Facts (Per Serving)

Calories: 419
Protein: 33 grams
Carbs: 55 grams
Fat: 8 grams

Ingredients

• 8 oz. fat-free cottage cheese
• 1 cup skim milk
• 3 Oreo cookies
• 1 packet Truvia
• 1 tsp. vanilla extract

Instructions

1. Blend the cottage cheese, skim milk, Truvia, and vanilla extract until smooth.
2. Add the Oreo cookies and pulse until the cookies are broken into small pieces. Pour into a glass and serve.