Beyond Health | High Protein / Breakfast Hypertrophy Meal Prep Recipes 

Target macros: ~35–40% protein, ~35–40% carbs, ~20–25% 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.

Strength & Hypertrophy Recipes

Building muscle requires more than just lifting weights — it also depends on fueling your body with the right nutrients. These recipes are higher in protein and calorie-dense, giving your muscles what they need to recover, repair, and grow. They pair lean proteins with complex carbohydrates and healthy fats so you can maximize strength gains and muscle building. Perfect for training days and recovery meals when your body is working hardest.

Strength & Hypertrophy Meal Prep Notes

• Bulk cook proteins (chicken, ground turkey, beef) to use in multiple recipes.
• Double batch carb bases (rice, quinoa) to swap between meals.
• Snack prep: make protein bread, trail mix, or yogurt dip in advance for quick grab-and-go fuel.
• Sauce variety (buffalo, teriyaki, honey garlic, tomato) keeps flavors fresh while hitting macros.

Greek Yogurt Protein Parfait Jars

Servings: 1 (scale as needed)

Ingredients:

• 1 cup plain nonfat Greek yogurt
• ½ scoop vanilla whey protein powder
• ½ cup blueberries (or mixed berries)
• 2 Tbsp rolled oats or granola
• 1 Tbsp chia seeds

Instructions:

1. Mix protein powder into Greek yogurt until smooth.
2. Layer yogurt, berries, oats, and chia in a mason jar.
3. Store up to 3 days in the fridge.

Macros (per jar): 280 kcal | 32g protein | 30g carbs | 5g fat

Breakfast Egg White & Turkey Sausage Muffins

Servings: 12 muffins (6 servings of 2)

Ingredients:

• 2 cups liquid egg whites
• 6 whole eggs
• 6 oz turkey sausage, cooked & crumbled
• 1 cup spinach, chopped
• ½ cup shredded cheese

Instructions:

1. Preheat oven to 375°F.
2. Mix eggs, egg whites, sausage, spinach, cheese.
3. Pour into muffin tin, bake 20–25 min until firm.
4. Store in fridge, reheat quickly for breakfast.

Macros (per 2 muffins): 250 kcal | 28g protein | 4g carbs | 10g fat

Turkey & Egg White Breakfast Skillet

Servings: 4

Ingredients:

• 1 lb lean ground turkey
• 1 cup liquid egg whites
• 2 whole eggs
• 1 cup diced peppers + onions
• 2 medium red potatoes, cubed & roasted

Instructions:

1. Roast potatoes at 400°F for 25 min.
2. Cook ground turkey in a skillet; add peppers/onions.
3. Add egg whites + whole eggs, cook into a scramble.
4. Plate with potatoes on the side.

Macros (per serving): 430 kcal | 45g protein | 38g carbs | 12g fat

High-Protein Blueberry Muffins

Servings: 6 muffins (1–2 per serving)

• 2 cups rolled oats (blended into flour)
• 2 scoops vanilla whey protein
• 1 cup Greek yogurt (nonfat)
• 2 whole eggs
• ½ cup blueberries
• 2 Tbsp honey

Instructions:

1. Preheat oven to 350°F. Mix all ingredients until smooth.
2. Fold in blueberries, pour into muffin tin.
3. Bake 20–25 min until golden.

Macros (per muffin): 150 kcal | 12g protein | 18g carbs | 4g fat

Protein Breakfast Bowl

Servings: 2

• 1 cup cooked quinoa
• 1 cup Greek yogurt
• 1 scoop whey protein
• 1 Tbsp almond butter
• ½ cup strawberries

Instructions:
 Mix quinoa, yogurt, and whey. Top with almond butter and strawberries.

Macros (per bowl): 380 kcal | 32g protein | 42g carbs | 9g fat

Protein Banana Bread

Servings: 8 slices

• 2 scoops vanilla whey protein
• 2 ripe bananas, mashed
• 1 cup rolled oats (blended into flour)
• 2 eggs + 2 egg whites
• 2 Tbsp honey
• 1 tsp baking powder

Instructions:

1. Preheat oven to 350°F.
2. Mix all ingredients into batter, pour into loaf pan.
3. Bake 35–40 min.

Macros (per slice): 160 kcal | 14g protein | 20g carbs | 4g fat

Egg White Veggie Wrap

Servings: 1

• ½ cup egg whites + 1 whole egg
• 1 low-carb/high-protein tortilla
• ½ cup diced peppers & onions
• 1 Tbsp salsa

Instructions:
 Scramble eggs with veggies, wrap in tortilla, top with salsa.

Macros: 280 kcal | 28g protein | 26g carbs | 8g fat

Chocolate Protein Overnight Oats

Servings: 2

• 1 cup rolled oats
• 2 cups unsweetened almond milk
• 1 scoop chocolate whey protein
• 1 Tbsp chia seeds
• 1 Tbsp peanut butter
• ½ banana, sliced

Instructions:
 Mix oats, milk, and whey. Refrigerate overnight. Top with banana and PB.

Macros (per jar): 390 kcal | 32g protein | 45g carbs | 10g fat

Savory Breakfast Bowl

Servings: 2

• 1 cup cooked quinoa
• 2 whole eggs + 4 egg whites
• ½ cup sautéed mushrooms & spinach
• 1 Tbsp feta cheese

Instructions:
 Cook eggs, combine with quinoa and vegetables, top with feta.

Macros (per bowl): 350 kcal | 30g protein | 36g carbs | 9g fat

Savory Protein Pancakes with Smoked Salmon & Dill Yogurt

Macros (approx.): 45 g protein, 55 g carbs, 18 g fat

Ingredients

• 1 cup oat flour
• 1 scoop whey protein (unflavored)
• 2 eggs + 2 egg whites
• 1/2 cup Greek yogurt + dill + lemon juice
• 4 oz smoked salmon
• Capers, arugula

Steps

1. Mix oat flour, protein powder, eggs, and water until batter forms. Cook pancakes.
2. Whisk yogurt with dill and lemon.
3. Layer pancakes with smoked salmon, arugula, capers, and drizzle yogurt sauce.

Quinoa Breakfast Bowl with Poached Eggs & Avocado Salsa

Macros: 42 g protein, 62 g carbs, 16 g fat

Ingredients

• 1 cup cooked quinoa
• 2 poached eggs
• 1 avocado, diced
• 1 tomato, diced
• 1/4 red onion, minced
• 2 Tbsp feta cheese

Steps

1. Cook quinoa in broth for extra flavor.
2. Poach eggs in simmering water with vinegar.
3. Make avocado salsa with avocado, tomato, onion, lime juice.
4. Assemble bowl: quinoa base, eggs, salsa, sprinkle feta.

Sweet Potato Hash with Turkey Sausage & Spinach

Macros: 48 g protein, 68 g carbs, 18 g fat

Ingredients

• 2 medium sweet potatoes, diced
• 8 oz ground turkey sausage
• 2 cups spinach
• 2 eggs
• 1 onion, garlic, paprika

Steps

1. Roast sweet potatoes until golden.
2. Cook turkey sausage with onion and garlic.
3. Add sweet potatoes and spinach, cook until wilted.
4. Top with fried or poached eggs.

Overnight Oats with Whey Protein, Chia & Berry Compote

Macros: 40 g protein, 70 g carbs, 14 g fat

Ingredients

• 1 cup rolled oats
• 1 scoop vanilla whey protein
• 1 Tbsp chia seeds
• 1/2 cup almond milk
• 1 cup mixed berries + 1 tsp honey (compote)

Steps

1. Mix oats, whey, chia, almond milk; refrigerate overnight.
2. Simmer berries with honey until thickened into compote.
3. Layer oats with berry compote before serving.

Shakshuka with Chickpeas & Lean Ground Beef

Macros: 50 g protein, 60 g carbs, 20 g fat

Ingredients

• 1/2 lb lean ground beef
• 1 can chickpeas
• 1 can diced tomatoes
• 1 onion, garlic, paprika, cumin
• 4 eggs
• Parsley

Steps

1. Sauté beef with onion and garlic. Add spices.
2. Stir in tomatoes and chickpeas, simmer 15 min.
3. Make wells, crack eggs into mixture, cover until set.
4. Garnish with parsley.

Protein Crepes with Cottage Cheese & Berry Almond Filling

Macros: 44 g protein, 65 g carbs, 16 g fat

Ingredients

• 1/2 cup oat flour
• 2 eggs + 1 scoop whey protein
• 1/2 cup cottage cheese
• 1/2 cup berries
• 1 Tbsp almond butter

Steps

1. Make thin crepes from oat flour, eggs, whey, and water.
2. Blend cottage cheese, almond butter, and half the berries.
3. Spread filling inside crepes, roll up, top with fresh berries.

Egg White & Smoked Turkey Breakfast Burrito with Black Beans

Macros: 52 g protein, 72 g carbs, 14 g fat

Ingredients

• 4 egg whites + 2 whole eggs
• 4 oz smoked turkey breast, diced
• 1/2 cup black beans
• 1/4 cup shredded cheese
• 1 whole-wheat tortilla
• Salsa

Steps

1. Scramble eggs, fold in turkey and beans.
2. Fill tortilla with egg mixture, sprinkle cheese.
3. Roll burrito, grill until crisp.
4. Serve with salsa.

High-Protein Bagel Sandwich with Spinach, Egg & Smoked Chicken

Macros: 48 g protein, 60 g carbs, 18 g fat

Ingredients

• 1 whole-wheat bagel
• 1 egg + 2 egg whites
• 4 oz smoked chicken breast
• 1 slice Swiss cheese
• 1/2 cup sautéed spinach

Steps

1. Toast bagel.
2. Scramble eggs, cook spinach.
3. Layer chicken, spinach, eggs, and cheese inside bagel.

Steel-Cut Oats with Protein Powder, Banana & Peanut Butter Swirl

Macros: 45 g protein, 72 g carbs, 17 g fat

Ingredients

• 1/2 cup steel-cut oats
• 1 scoop whey protein
• 1 banana, sliced
• 1 Tbsp peanut butter
• Cinnamon

Steps

1. Cook oats until creamy.
2. Stir in whey protein.
3. Top with banana slices and swirl peanut butter.
4. Sprinkle cinnamon.

Salmon & Avocado Toast with Poached Egg & Microgreens

Macros: 42 g protein, 55 g carbs, 15 g fat

Ingredients

• 2 slices whole-grain bread
• 4 oz smoked salmon
• 1 avocado, mashed
• 2 poached eggs
• Microgreens

Steps

1. Toast bread, spread avocado.
2. Add smoked salmon slices.
3. Top with poached eggs and microgreens.