Beyond Health | Cardio & Endurance Breakfast Recipes

Macros per meal target: ~25–35g protein, 50–70g carbs, 10–15g fat

Welcome to the Beyond Health Recipe Library

Cooking for your health doesn’t have to be complicated — but it can also be an opportunity to get creative. Our recipe library is designed to meet you where you are in the kitchen:

• At the top of the page, you’ll find simple, quick recipes that use fewer ingredients and straightforward steps. These are perfect for busy schedules or those newer to cooking.
• As you scroll down, the recipes become more complex and adventurous. These meals involve extra preparation, layering flavors, and experimenting with new techniques — ideal if you enjoy cooking or want to expand your skills.

No matter your level, every recipe here has been carefully designed to support your strength, endurance, balance, and overall health goals. Each option combines the right balance of protein, carbohydrates, and healthy fats, while also being rich in micronutrients and anti-inflammatory ingredients.

Start simple, explore as you’re ready, and find meals that work for your lifestyle. Over time, you may surprise yourself with how much you enjoy cooking for both performance and longevity.

Cardio & Endurance Recipes

Endurance work demands sustained energy. These recipes are carb-forward with moderate protein, specifically designed to help you refuel glycogen stores, recover, and perform at your best. You’ll see whole grains, root vegetables, legumes, and lean proteins paired with anti-inflammatory ingredients to keep your body moving strong for the long run. Excellent for fueling long workouts, supporting recovery, or maintaining high daily activity levels.

Cardio & Endurance Meal Prep Notes

• Carb-forward bases: sweet potatoes, oats, rice, pasta — batch cook for 3–4 days.
• Portable snacks: energy bites, yogurt parfait jars, and pitas for on-the-go fueling.
• Post-training recovery: smoothies or bowls with a carb+protein ratio ~2:1 for glycogen replenishment.
• Electrolytes: Incorporate bananas, leafy greens, nuts, and a pinch of sea salt in recovery meals.

Banana Oat Protein Pancakes

Servings: 2

• 1 cup rolled oats
• 2 ripe bananas
• 2 whole eggs + ½ cup egg whites
• 1 scoop vanilla whey protein
• 1 tsp cinnamon

Instructions:
 Blend all ingredients until smooth, cook pancakes on a skillet.

Macros (per serving): 420 kcal | 32g protein | 55g carbs | 10g fat

Berry Smoothie Bowl

Servings: 1

• 1 scoop whey protein
• 1 cup unsweetened almond milk
• 1 cup frozen mixed berries
• ½ cup cooked oats (blended in)
• 1 Tbsp chia seeds
• 1 Tbsp almond butter

Instructions:
 Blend all ingredients, pour into a bowl, top with granola if desired.

Macros: 450 kcal | 30g protein | 60g carbs | 12g fat

Apple Cinnamon Overnight Oats

Servings: 2

• 1 cup rolled oats
• 2 cups unsweetened almond milk
• 1 scoop vanilla whey protein
• 1 medium apple, diced
• 1 tsp cinnamon
• 1 Tbsp chia seeds

Instructions:
 Combine ingredients in jars, refrigerate overnight.

Macros (per jar): 410 kcal | 32g protein | 55g carbs | 9g fat

Egg & Avocado Toast with Fruit

Servings: 2

• 2 slices whole-grain bread
• 2 eggs, fried or poached
• ½ avocado, sliced
• 1 cup mixed berries

Instructions:
 Top toast with avocado slices and eggs; serve with fruit on the side.

Macros (per serving): 390 kcal | 25g protein | 45g carbs | 14g fat

Pumpkin Protein Oatmeal

Servings: 2

• 1 cup rolled oats
• 2 cups almond milk
• 1 scoop vanilla whey protein
• ½ cup pumpkin puree
• 1 tsp cinnamon
• 1 Tbsp ground flaxseed

Instructions:
 Cook oats in almond milk, stir in pumpkin, protein powder, flax, and cinnamon.

Macros (per bowl): 400 kcal | 32g protein | 55g carbs | 9g fat

Breakfast Burrito Wrap

Servings: 2

• 4 egg whites + 2 whole eggs
• 4 oz lean turkey sausage
• 1 whole-grain tortilla
• ½ cup diced peppers & onions
• 2 Tbsp salsa

Instructions:
 Cook eggs, sausage, and vegetables. Wrap in tortilla and top with salsa.

Macros (per wrap): 420 kcal | 34g protein | 42g carbs | 12g fat

Strawberry Banana Protein Smoothie

Servings: 1

• 1 scoop whey protein (vanilla)
• 1 medium banana
• 1 cup strawberries
• ½ cup rolled oats (blended in)
• 1 cup unsweetened almond milk

Instructions:
 Blend all ingredients until smooth.

Macros: 410 kcal | 32g protein | 58g carbs | 8g fat

High-Carb Sweet Potato Hash with Eggs

Servings: 2

• 2 medium sweet potatoes, diced
• 4 whole eggs
• 1 cup spinach
• 1 Tbsp olive oil

Instructions:
 Sauté sweet potatoes until soft, add spinach, and top with fried or poached eggs.

Macros (per bowl): 390 kcal | 25g protein | 44g carbs | 13g fat

Mango Recovery Smoothie

Servings: 1

• 1 scoop whey protein (vanilla)
• 1 cup frozen mango
• 1 medium banana
• ½ cup oats (blended in)
• 1 cup unsweetened almond milk

Instructions:
 Blend until smooth. Great post-training recovery fuel.

Macros: 430 kcal | 32g protein | 65g carbs | 8g fat

Blueberry Almond Overnight Oats

Servings: 2

• 1 cup rolled oats
• 2 cups almond milk
• 1 scoop whey protein
• 1 cup blueberries
• 2 Tbsp slivered almonds

Instructions:
 Mix oats, protein, and almond milk in jars. Refrigerate overnight. Add blueberries and almonds before eating.

Macros (per jar): 390 kcal | 30g protein | 55g carbs | 9g fat

High-Protein Carrot Cake Oats

Servings: 2

• 1 cup rolled oats
• 2 cups almond milk
• 1 scoop vanilla whey protein
• ½ cup grated carrots
• 1 Tbsp raisins
• 1 tsp cinnamon + nutmeg
• 1 Tbsp chopped walnuts

Instructions:
 Cook oats in almond milk, stir in carrots, protein powder, raisins, and spices. Top with walnuts.

Macros (per bowl): 420 kcal | 32g protein | 58g carbs | 10g fat

Egg & Sweet Potato Breakfast Hash

Servings: 2

• 2 medium sweet potatoes, cubed
• 4 whole eggs
• 1 cup spinach
• 1 tsp olive oil

Instructions:
 Roast sweet potatoes, sauté spinach, and top with fried or poached eggs.

Macros (per bowl): 400 kcal | 26g protein | 44g carbs | 13g fat

Greek Yogurt Parfait with Homemade Granola & Roasted Stone Fruit

Macros (approx.): 40 g protein, 84 g carbs, 16 g fat

Ingredients

• 2 cups Greek yogurt
• 1/2 cup oats + 2 Tbsp honey + nuts (for granola)
• 2 plums or peaches, halved
• 1 scoop whey isolate

Steps

1. Roast halved fruit at 400°F with drizzle of honey until caramelized.
2. Toast oats and nuts with honey in oven for 20 min = homemade granola.
3. Mix yogurt with whey protein.
4. Layer parfait: yogurt base, roasted fruit, granola topping.

Protein Chia-Bircher Muesli with Apple & Almond Butter

Macros: 38 g protein, 92 g carbs, 14 g fat

Ingredients

• 1 cup rolled oats
• 1 Tbsp chia seeds
• 1/2 apple, grated
• 1 cup almond milk
• 1 scoop vanilla whey
• 1 Tbsp almond butter

Steps

1. Soak oats, chia, grated apple, and almond milk overnight.
2. In the morning, stir in whey protein.
3. Top with almond butter and cinnamon.

Breakfast Burrito with Roasted Potatoes, Black Beans & Salsa Roja

Macros: 45 g protein, 98 g carbs, 18 g fat

Ingredients

• 1 whole-wheat tortilla
• 2 eggs + 2 egg whites
• 1 cup roasted potatoes
• 1/2 cup black beans
• 1/4 cup salsa roja

Steps

1. Roast potato cubes until golden.
2. Scramble eggs with beans.
3. Load tortilla with potatoes, eggs, beans.
4. Roll burrito, grill lightly, serve with salsa roja.

Ricotta-Stuffed Whole Grain Crepes with Berry Coulis

Macros: 42 g protein, 88 g carbs, 15 g fat

Ingredients

• 1/2 cup whole-grain flour
• 2 eggs + 1 scoop whey
• 1/2 cup ricotta
• 1 cup mixed berries + 1 tsp honey

Steps

1. Make thin crepes from flour, eggs, whey, and milk.
2. Simmer berries with honey → berry coulis.
3. Fill crepes with ricotta, fold, and top with coulis.

Tofu & Vegetable Breakfast Stir-Fry with Brown Rice

Macros: 40 g protein, 90 g carbs, 12 g fat

Ingredients

• 8 oz firm tofu, cubed
• 1 cup brown rice (cooked)
• 1 cup mixed vegetables (bell pepper, broccoli, carrot)
• 2 Tbsp soy sauce + sesame oil

Steps

1. Pan-sear tofu until golden.
2. Stir-fry vegetables with soy and sesame oil.
3. Add cooked brown rice.
4. Serve tofu on top with green onion garnish.

Savory Oatmeal with Poached Egg, Spinach & Parmesan

Macros: 38 g protein, 78 g carbs, 13 g fat

Ingredients

• 1 cup rolled oats, cooked in broth
• 1 poached egg
• 1 cup sautéed spinach
• 2 Tbsp Parmesan

Steps

1. Cook oats in broth for savory flavor.
2. Poach egg separately.
3. Sauté spinach with garlic.
4. Assemble: oats topped with spinach, egg, and Parmesan.

Acai Smoothie Bowl with Granola & Hemp Seeds

Macros: 36 g protein, 95 g carbs, 14 g fat

Ingredients

• 1 packet frozen acai puree
• 1 banana + 1/2 cup blueberries
• 1 scoop whey protein
• 1/4 cup granola
• 1 Tbsp hemp seeds

Steps

1. Blend acai with banana, blueberries, protein, and a splash of almond milk.
2. Pour into bowl.
3. Top with granola, hemp seeds, and extra fruit slices.

Shakshuka with White Beans & Whole Wheat Pita

Macros: 42 g protein, 88 g carbs, 16 g fat

Ingredients

• 1 onion, garlic, 1 can tomatoes
• 1/2 cup white beans
• 3 eggs
• 1 whole-wheat pita

Steps

1. Sauté onion and garlic, add tomatoes. Simmer.
2. Stir in beans.
3. Make wells, crack in eggs, cover until set.
4. Serve with warm pita.

High-Protein French Toast with Cottage Cheese & Strawberries

Macros: 45 g protein, 92 g carbs, 15 g fat

Ingredients

• 4 slices whole-grain bread
• 3 eggs + 1 scoop whey + milk mixture
• 1/2 cup cottage cheese
• 1/2 cup sliced strawberries

Steps

1. Dip bread in egg/whey mixture, cook until golden.
2. Spread cottage cheese on toast.
3. Layer with strawberries, sprinkle cinnamon.

Breakfast Grain Bowl with Farro, Roasted Veggies & Soft-Boiled Egg

Macros: 40 g protein, 84 g carbs, 14 g fat

Ingredients

• 1 cup cooked farro
• 1 cup roasted zucchini, red peppers, carrots
• 1 soft-boiled egg (6 min)
• 2 Tbsp pumpkin seeds

Steps

1. Roast vegetables until caramelized.
2. Cook farro.
3. Boil egg 6 minutes, peel.
4. Assemble bowl with farro, vegetables, egg, sprinkle seeds.