Beyond Health | Core & Balance Nutrition Breakfast Recipes

Target macros (per meal): ~25–30g protein, balanced carbs & fats, nutrient density

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.

Core & Balance Recipes

Core and balance training is about stability, control, and resilience — and your meals should reflect that. These recipes are lighter, nutrient-dense, and anti-inflammatory, designed to fuel steady energy and support joint and connective tissue health. They include plenty of colorful vegetables, healthy fats, and moderate protein to help you feel grounded and nourished without feeling heavy. Ideal for those focused on long-term mobility, balance, and functional strength.

Meal Prep Notes for Core & Balance Nutrition

• Cook once, eat often: Batch roast vegetables & sweet potatoes twice a week.
• Double protein batches: Grill salmon, chicken, or cod ahead.
• Portable snacks: Greek yogurt cups, pre-portioned nuts, or shake packs.
• Nutrient diversity: Rotate legumes, grains, and colorful vegetables to maximize micronutrient intake.

Spinach & Mushroom Egg White Scramble

Servings: 2

• 1 cup egg whites + 2 whole eggs
• 1 cup spinach
• ½ cup mushrooms
• 1 tsp olive oil
• 1 slice whole-grain toast

Instructions:
 Sauté mushrooms and spinach in olive oil, add eggs and scramble. Serve with toast.

Macros (per serving): 300 kcal | 28g protein | 22g carbs | 10g fat

Overnight Oats with Berries & Chia

Servings: 2

• 1 cup rolled oats
• 2 cups unsweetened almond milk
• 1 scoop whey protein
• 1 cup mixed berries
• 2 Tbsp chia seeds

Instructions:
 Mix all ingredients in jars, refrigerate overnight.

Macros (per serving): 350 kcal | 27g protein | 42g carbs | 8g fat

Avocado & Smoked Salmon Whole-Grain Toast

Servings: 2

• 2 slices whole-grain bread
• 4 oz smoked salmon
• ½ avocado, mashed
• 1 Tbsp lemon juice, dill, capers

Instructions:
 Toast bread, spread avocado, top with salmon, finish with dill and lemon.

Macros (per serving): 350 kcal | 27g protein | 28g carbs | 14g fat

Cottage Cheese & Berry Protein Bowl

Servings: 1

• 1 cup low-fat cottage cheese
• ½ cup blueberries
• 2 Tbsp rolled oats
• 1 tsp cinnamon

Instructions:
 Layer all ingredients in a bowl, serve chilled.

Macros: 280 kcal | 30g protein | 25g carbs | 6g fat

Vegetable Frittata with Sweet Potato Crust

Servings: 4

• 6 whole eggs + 1 cup egg whites
• 1 medium sweet potato, thinly sliced (for crust)
• 1 cup spinach
• ½ cup diced peppers & onions
• 2 oz feta cheese

Instructions:

1. Preheat oven to 375°F. Line pie dish with sweet potato slices as a crust.
2. Whisk eggs, veggies, and cheese; pour into dish.
3. Bake 30–35 minutes until set. Slice into 4 portions.

Macros (per slice): 320 kcal | 28g protein | 22g carbs | 12g fat

Protein Chia Yogurt Bowl

Servings: 2

• 1 cup Greek yogurt
• 2 Tbsp chia seeds
• ½ cup sliced strawberries
• 1 scoop whey protein (vanilla)

Instructions:
 Mix yogurt, protein powder, and chia. Top with strawberries.

Macros (per bowl): 310 kcal | 32g protein | 25g carbs | 7g fat

Savory Oatmeal with Egg & Spinach

Servings: 2

• 1 cup rolled oats, cooked in low-sodium broth
• 2 whole eggs + 2 egg whites, fried or poached
• 1 cup spinach, sautéed
• 1 tsp olive oil

Instructions:
 Cook oats in broth, top with spinach and eggs.

Macros (per bowl): 360 kcal | 27g protein | 38g carbs | 11g fat

Berry Almond Chia Pudding

Servings: 2

• 2 cups unsweetened almond milk
• 4 Tbsp chia seeds
• 1 scoop vanilla whey protein
• ½ cup mixed berries
• 1 Tbsp sliced almonds

Instructions:
 Stir milk, chia, and whey. Refrigerate overnight. Top with berries and almonds.

Macros (per bowl): 310 kcal | 26g protein | 32g carbs | 9g fat

Vegetable Omelet with Whole-Grain Toast

Servings: 2

• 2 whole eggs + ½ cup egg whites
• ½ cup diced peppers + onions + spinach
• 1 tsp olive oil
• 2 slices whole-grain toast

Instructions:
 Sauté vegetables in olive oil, pour in eggs, cook into an omelet. Serve with toast.

Macros (per plate): 360 kcal | 28g protein | 34g carbs | 11g fat

Pear & Walnut Greek Yogurt Bowl

Servings: 1

• 1 cup plain Greek yogurt
• ½ sliced pear
• 1 Tbsp walnuts, chopped
• 1 tsp cinnamon

Instructions:
 Top yogurt with pear, walnuts, and cinnamon.

Macros: 280 kcal | 25g protein | 28g carbs | 8g fat

Apple Cinnamon Protein Oats

Servings: 2

• 1 cup rolled oats
• 2 cups unsweetened almond milk
• 1 scoop vanilla whey protein
• 1 diced apple
• 1 tsp cinnamon
• 1 Tbsp ground flaxseed

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

Macros (per bowl): 380 kcal | 30g protein | 48g carbs | 9g fat

Greek Yogurt & Granola Parfait

Servings: 1

• 1 cup Greek yogurt (nonfat)
• ¼ cup granola
• ½ cup mixed berries
• 1 tsp honey

Instructions:
 Layer yogurt, granola, and berries. Drizzle with honey.

Macros: 320 kcal | 27g protein | 40g carbs | 8g fat

Mediterranean Frittata with Feta, Spinach & Sun-Dried Tomatoes

Macros (approx.): 38 g protein, 42 g carbs, 18 g fat

Ingredients

• 6 eggs + 2 egg whites
• 1/2 cup crumbled feta
• 2 cups spinach
• 1/4 cup sun-dried tomatoes, chopped
• 1 small red onion, diced

Steps

1. Preheat oven to 375°F.
2. Sauté onion and spinach until softened.
3. Whisk eggs, fold in feta and tomatoes.
4. Pour mixture into skillet, cook until edges set.
5. Bake 10–12 min until center firm.

Avocado Toast Trio with Smoked Trout, Microgreens & Pickled Onions

Macros: 36 g protein, 50 g carbs, 15 g fat

Ingredients

• 3 slices seeded whole-grain bread
• 1 avocado, mashed
• 4 oz smoked trout
• Pickled red onions
• Microgreens

Steps

1. Toast bread, spread with mashed avocado.
2. Top one toast with smoked trout, one with pickled onion, one with microgreens.
3. Drizzle with olive oil and lemon.

Overnight Buckwheat Groats with Yogurt, Seeds & Pomegranate

Macros: 32 g protein, 58 g carbs, 14 g fat

Ingredients

• 1/2 cup raw buckwheat groats
• 1 cup Greek yogurt
• 1 Tbsp chia seeds, 1 Tbsp flax seeds
• 1/2 cup pomegranate arils

Steps

1. Soak groats overnight in almond milk.
2. In morning, mix with yogurt, seeds.
3. Top with pomegranate and drizzle of honey.

Japanese Tamago Rice Bowl with Edamame & Miso Greens

Macros: 40 g protein, 60 g carbs, 12 g fat

Ingredients

• 1 cup cooked short-grain rice
• 3 eggs, beaten with soy + mirin
• 1/2 cup edamame
• 1 cup bok choy sautéed in miso paste

Steps

1. Cook sweet omelet (tamago) in rectangular pan, slice.
2. Plate rice, top with omelet slices, edamame, miso greens.

Chia Pudding Parfait with Kefir, Berries & Toasted Almonds

Macros: 34 g protein, 55 g carbs, 13 g fat

Ingredients

• 1/4 cup chia seeds
• 1 cup kefir
• 1 scoop collagen protein
• 1 cup mixed berries
• 2 Tbsp almonds, toasted

Steps

1. Mix chia, kefir, protein; refrigerate overnight.
2. Layer with berries in a tall glass.
3. Sprinkle almonds on top before serving.

Middle Eastern Breakfast Bowl with Hummus, Poached Egg & Whole-Wheat Pita

Macros: 37 g protein, 62 g carbs, 14 g fat

Ingredients

• 1/2 cup hummus
• 1 poached egg
• 1/2 cup cucumber & tomato salad
• 1 small whole-wheat pita
• Olive oil drizzle

Steps

1. Arrange hummus, egg, and salad in a bowl.
2. Warm pita, cut into wedges.
3. Garnish with olive oil and za’atar spice.

Quinoa & Roasted Vegetable Breakfast Hash with Tahini Dressing

Macros: 39 g protein, 65 g carbs, 15 g fat

Ingredients

• 1 cup cooked quinoa
• 1 zucchini, 1 bell pepper, 1 carrot (roasted)
• 2 poached eggs
• 1 Tbsp tahini + lemon juice + garlic

Steps

1. Roast vegetables until caramelized.
2. Mix with quinoa in skillet.
3. Top with poached eggs.
4. Drizzle tahini dressing before serving.

Cottage Cheese Pancakes with Apple Compote & Walnuts

Macros: 42 g protein, 60 g carbs, 16 g fat

Ingredients

• 1 cup cottage cheese
• 2 eggs + 2 egg whites
• 1/2 cup oat flour
• 1 apple, diced
• 1 tsp cinnamon, 1 tsp honey
• 2 Tbsp walnuts

Steps

1. Blend cottage cheese, eggs, flour → pancake batter.
2. Cook pancakes until golden.
3. Simmer apple with cinnamon and honey into compote.
4. Top pancakes with compote and walnuts.

Smoked Salmon Grain Bowl with Barley, Avocado & Pickled Beets

Macros: 40 g protein, 70 g carbs, 18 g fat

Ingredients

• 1 cup cooked barley
• 4 oz smoked salmon
• 1/2 avocado, sliced
• 1/2 cup pickled beets
• Microgreens

Steps

1. Arrange barley in bowl.
2. Top with salmon, avocado, and beets.
3. Finish with lemon squeeze and microgreens.

Shakshuka with Kale & White Beans

Macros: 38 g protein, 58 g carbs, 15 g fat

Ingredients

• 1 onion, garlic, 1 can tomatoes
• 1 cup kale, chopped
• 1/2 cup white beans
• 3 eggs
• Cumin, paprika

Steps

1. Cook onion and garlic in olive oil. Add tomatoes, simmer.
2. Stir in kale and beans.
3. Make wells, crack in eggs, cover until set.
4. Garnish with parsley.