Beyond Health | Cardio & Endurance Dinner 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.

Turkey & Brown Rice Stuffed Peppers

Servings: 4

• 4 bell peppers, halved and hollowed
• 1 lb lean ground turkey
• 2 cups cooked brown rice
• 1 cup diced tomatoes
• 1 tsp oregano, garlic, salt

Instructions:
 Cook turkey, mix with rice and tomatoes, stuff peppers, bake at 375°F for 25 min.

Macros (per pepper): 420 kcal | 35g protein | 48g carbs | 12g fat

Teriyaki Salmon with Rice & Broccoli

Servings: 4

• 24 oz salmon
• 2 cups jasmine rice, cooked
• 2 cups steamed broccoli
• 3 Tbsp low-sodium teriyaki sauce

Instructions:
 Bake salmon at 375°F, steam broccoli, and assemble bowls with rice and sauce drizzle.

Macros (per bowl): 490 kcal | 42g protein | 48g carbs | 14g fat

Chicken & Sweet Potato Curry

Servings: 4

• 24 oz chicken breast, cubed
• 2 medium sweet potatoes, diced
• 1 cup light coconut milk
• 1 cup crushed tomatoes
• 1 Tbsp curry powder
• 2 cups cooked brown rice

Instructions:
 Simmer chicken, sweet potatoes, coconut milk, and tomatoes with curry spices. Serve over rice.

Macros (per bowl): 510 kcal | 40g protein | 60g carbs | 13g fat

Pasta Primavera with Shrimp

Servings: 4

• 12 oz whole-grain pasta
• 20 oz shrimp, peeled & deveined
• 2 cups zucchini, bell peppers, and cherry tomatoes
• 2 Tbsp olive oil + garlic
• ¼ cup parmesan cheese

Instructions:
 Cook pasta, sauté shrimp with vegetables, toss with olive oil and parmesan.

Macros (per bowl): 500 kcal | 40g protein | 62g carbs | 13g fat

Honey Mustard Baked Salmon with Quinoa

Servings: 4

• 24 oz salmon filet
• 2 Tbsp Dijon mustard + 1 Tbsp honey
• 2 cups cooked quinoa
• 2 cups roasted asparagus

Instructions:
 Mix mustard + honey, spread over salmon, bake at 375°F for 15–18 min. Serve with quinoa and asparagus.

Macros (per bowl): 480 kcal | 42g protein | 46g carbs | 15g fat

Chicken Pesto Pasta with Vegetables

Servings: 4

• 12 oz whole-grain pasta
• 24 oz grilled chicken breast, sliced
• 2 cups broccoli + cherry tomatoes
• 3 Tbsp light pesto sauce

Instructions:
 Cook pasta, grill chicken, and toss with pesto and veggies.

Macros (per bowl): 510 kcal | 42g protein | 62g carbs | 13g fat

Beef & Barley Stew

Servings: 4

• 1 lb lean beef stew meat
• 1 cup barley, cooked
• 2 carrots + 2 celery stalks, diced
• 4 cups low-sodium beef broth
• 1 Tbsp olive oil

Instructions:
 Sear beef in oil, add vegetables, broth, and barley. Simmer 45–60 min until tender.

Macros (per bowl): 480 kcal | 38g protein | 52g carbs | 14g fat

Teriyaki Turkey & Rice Bowls

Servings: 4

• 24 oz ground turkey
• 2 cups jasmine rice, cooked
• 2 cups steamed broccoli
• 2 Tbsp low-sodium teriyaki sauce

Instructions:
 Brown turkey, assemble bowls with rice, broccoli, and teriyaki drizzle.

Macros (per bowl): 490 kcal | 42g protein | 56g carbs | 12g fat

Garlic Herb Salmon with Couscous & Veggies

Servings: 4

• 24 oz salmon filet
• 2 cups cooked couscous
• 2 cups roasted zucchini + carrots
• 1 Tbsp olive oil + lemon juice

Instructions:
 Bake salmon at 375°F for 15 min. Serve with couscous and roasted vegetables.

Macros (per plate): 480 kcal | 40g protein | 46g carbs | 14g fat

Turkey & Vegetable Pasta Bake

Servings: 4

• 1 lb lean ground turkey
• 12 oz whole-grain pasta
• 2 cups marinara sauce (low-sodium)
• 1 cup zucchini + peppers, diced
• ½ cup shredded mozzarella

Instructions:
 Cook pasta, brown turkey, mix with veggies and marinara, top with cheese, and bake at 375°F for 20 min.

Macros (per serving): 510 kcal | 42g protein | 62g carbs | 12g fat

Garlic Lemon Cod with Couscous & Green Beans

Servings: 4

• 24 oz cod filets
• 2 cups couscous, cooked
• 2 cups green beans, steamed
• 1 Tbsp olive oil + lemon juice

Instructions:
 Bake cod at 375°F with garlic and lemon. Serve with couscous and beans.

Macros (per plate): 460 kcal | 40g protein | 46g carbs | 13g fat

Teriyaki Salmon Poke Bowl with Brown Rice & Pickled Vegetables

Macros (approx.): 44 g protein, 82 g carbs, 15 g fat

Ingredients

• 8 oz salmon (sushi grade or lightly seared)
• 2 cups cooked brown rice
• 1 cucumber, 1 carrot, julienned
• 1/4 cup rice vinegar, 1 Tbsp honey
• 2 Tbsp teriyaki sauce
• Avocado slices, sesame seeds

Steps

1. Pickle cucumber & carrot in vinegar + honey for 15 min.
2. Cook brown rice, cool slightly.
3. Cube salmon, toss with teriyaki sauce.
4. Build bowls with rice, salmon, pickled veggies, avocado, sesame seeds.

Pasta Primavera with Grilled Chicken & Pesto

Macros: 52 g protein, 95 g carbs, 18 g fat

Ingredients

• 8 oz whole-grain pasta
• 2 chicken breasts, grilled & sliced
• 1 zucchini, 1 yellow squash, 1 bell pepper, sliced
• 1/4 cup pesto
• 1 Tbsp olive oil

Steps

1. Cook pasta.
2. Grill chicken, slice thin.
3. Roast or sauté vegetables until tender.
4. Toss pasta with pesto and vegetables. Top with grilled chicken.

Moroccan Chicken with Apricot Couscous & Harissa Yogurt

Macros: 46 g protein, 88 g carbs, 16 g fat

Ingredients

• 4 chicken thighs, bone-in
• 1 tsp cumin, paprika, cinnamon
• 1 cup couscous, cooked with apricots & almonds
• 1/2 cup Greek yogurt, 1 tsp harissa paste
• Fresh mint

Steps

1. Rub chicken with spices, roast at 400°F for 35 min.
2. Prepare couscous, stir in apricots & almonds.
3. Mix yogurt with harissa.
4. Plate chicken over couscous, drizzle yogurt, garnish with mint.

Shrimp & Vegetable Paella with Arborio Rice

Macros: 50 g protein, 92 g carbs, 17 g fat

Ingredients

• 1 cup Arborio rice
• 1/2 lb shrimp
• 1 onion, garlic, bell pepper
• 1 cup peas
• 4 cups chicken broth with saffron
• Olive oil

Steps

1. Sauté onion, garlic, pepper. Add rice, toast 2 min.
2. Add broth gradually, simmer without stirring until rice tender.
3. Nestle shrimp and peas into rice, cook until shrimp opaque.
4. Serve with lemon wedges.

Korean Bibimbap with Beef, Brown Rice & Gochujang Sauce

Macros: 48 g protein, 85 g carbs, 20 g fat

Ingredients

• 2 cups brown rice
• 8 oz lean ground beef
• 1 zucchini, 1 carrot, spinach (blanched), bean sprouts
• 2 eggs, fried
• 2 Tbsp gochujang, 1 Tbsp sesame oil

Steps

1. Cook brown rice.
2. Sauté beef with soy, garlic, sesame oil.
3. Arrange rice bowls with beef, vegetables, fried egg.
4. Serve with gochujang sauce.

Grilled Swordfish with Sweet Potato Wedges & Quinoa Salad

Macros: 46 g protein, 78 g carbs, 14 g fat

Ingredients

• 4 swordfish steaks
• 2 large sweet potatoes, cut into wedges
• 1 cup quinoa
• 1 cucumber, tomato, parsley, olive oil, lemon

Steps

1. Roast sweet potato wedges at 400°F with olive oil.
2. Cook quinoa, toss with cucumber, tomato, parsley, lemon.
3. Grill swordfish 3–4 min per side.
4. Plate with wedges and quinoa salad.

Indian Lentil Dal with Grilled Chicken & Basmati Rice

Macros: 52 g protein, 95 g carbs, 18 g fat

Ingredients

• 1 cup red lentils
• 1 onion, garlic, ginger
• 2 tsp curry powder, turmeric
• 1 cup basmati rice
• 2 chicken breasts, grilled

Steps

1. Simmer lentils with onion, garlic, ginger, spices until soft.
2. Cook basmati rice.
3. Grill chicken, slice.
4. Serve chicken over rice with dal spooned on top.

Roasted Vegetable & Barley Bowl with Seared Salmon & Tahini Dressing

Macros: 48 g protein, 82 g carbs, 15 g fat

Ingredients

• 1 cup barley
• 1 cup roasted carrots, zucchini, beets
• 2 salmon fillets
• 2 Tbsp tahini, 1 Tbsp lemon juice, 1 tsp garlic

Steps

1. Cook barley.
2. Roast vegetables at 400°F until caramelized.
3. Sear salmon fillets until crisp.
4. Whisk tahini, lemon, garlic into dressing.
5. Assemble bowls with barley, vegetables, salmon, drizzle dressing.

Pasta al Forno with Turkey Meat Sauce & Spinach

Macros: 50 g protein, 90 g carbs, 16 g fat

Ingredients

• 8 oz whole-grain penne
• 1 lb ground turkey
• 1 onion, garlic, tomato sauce
• 2 cups spinach
• 1/2 cup ricotta, 1/4 cup mozzarella

Steps

1. Cook pasta.
2. Sauté turkey with onion, garlic, add tomato sauce.
3. Stir in spinach.
4. Combine with pasta, ricotta, and mozzarella.
5. Bake at 375°F for 20 min until golden.

Japanese Udon Stir-Fry with Chicken & Vegetables

Macros: 48 g protein, 98 g carbs, 14 g fat

Ingredients

• 10 oz udon noodles
• 2 chicken breasts, sliced
• 1 cup mushrooms, 1 cup cabbage, 1 carrot
• 2 Tbsp soy sauce, 1 Tbsp mirin, 1 tsp sesame oil

Steps

1. Cook udon noodles, set aside.
2. Stir-fry chicken until browned.
3. Add vegetables, cook 4–5 min.
4. Add noodles and sauce, toss well.
5. Serve hot with sesame seeds.