Beyond Health | Core & Balance Nutrition Dinner 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.

Herb Chicken with Roasted Vegetables

Servings: 4

• 24 oz chicken breast, marinated in lemon, garlic, rosemary
• 3 cups roasted carrots, Brussels sprouts, onions
• 2 cups roasted sweet potatoes
• 2 Tbsp olive oil

Instructions:
 Roast vegetables at 400°F for 25–30 min. Grill chicken and portion with veggies.

Macros (per serving): 460 kcal | 44g protein | 40g carbs | 14g fat

Cod & Brown Rice with Turmeric Vegetables

Servings: 4

• 24 oz cod filets
• 2 cups cooked brown rice
• 2 cups cauliflower + broccoli (roasted with turmeric)
• 1 Tbsp olive oil

Instructions:
 Bake cod at 375°F for ~12 min. Roast vegetables with turmeric + olive oil. Assemble with rice.

Macros (per serving): 430 kcal | 38g protein | 44g carbs | 12g fat

Lemon Herb Tilapia with Wild Rice & Asparagus

Servings: 4

• 24 oz tilapia filets
• 2 cups cooked wild rice
• 2 cups asparagus, roasted
• 1 Tbsp olive oil + lemon juice

Instructions:
 Bake tilapia at 375°F for 12–15 min with olive oil and lemon. Serve with rice and asparagus.

Macros (per serving): 440 kcal | 40g protein | 42g carbs | 12g fat

Chicken & Vegetable Stir-Fry with Brown Rice

Servings: 4

• 24 oz chicken breast, diced
• 2 cups mixed stir-fry vegetables (broccoli, carrots, snow peas)
• 2 cups brown rice
• 2 Tbsp low-sodium soy sauce + 1 tsp sesame oil

Instructions:
 Stir-fry chicken until browned. Add vegetables, soy sauce, sesame oil. Serve over rice.

Macros (per bowl): 470 kcal | 44g protein | 45g carbs | 14g fat

Garlic Herb Chicken with Barley & Roasted Veggies

Servings: 4

• 24 oz chicken breast, seasoned w/ garlic + rosemary
• 2 cups cooked barley
• 2 cups roasted zucchini + Brussels sprouts
• 1 Tbsp olive oil

Instructions:
 Grill chicken until cooked. Roast veggies at 400°F for 20 min. Assemble with barley.

Macros (per serving): 470 kcal | 42g protein | 46g carbs | 13g fat

Salmon with Turmeric Cauliflower Rice

Servings: 4

• 24 oz salmon filet
• 3 cups cauliflower rice (frozen or fresh)
• 1 Tbsp olive oil
• ½ tsp turmeric + ½ tsp black pepper
• 2 cups steamed broccoli

Instructions:
 Bake salmon at 375°F for 15 min. Sauté cauliflower rice in olive oil with turmeric and pepper. Serve with salmon and broccoli.

Macros (per serving): 430 kcal | 40g protein | 20g carbs | 18g fat

Baked Cod with Tomato & Olive Quinoa

Servings: 4

• 24 oz cod fillets
• 2 cups quinoa, cooked
• 1 cup diced tomatoes
• ¼ cup sliced olives
• 1 Tbsp olive oil + garlic

Instructions:
 Bake cod with garlic and olive oil. Toss quinoa with tomatoes and olives. Serve together.

Macros (per bowl): 440 kcal | 39g protein | 42g carbs | 12g fat

Turkey Meatballs with Roasted Vegetables

Servings: 4

• 24 oz ground turkey
• 1 egg + ½ cup breadcrumbs
• 2 cups roasted Brussels sprouts & carrots
• 2 cups brown rice
• 1 Tbsp olive oil

Instructions:
 Bake meatballs at 375°F for 20 min. Roast vegetables, cook rice, and portion.

Macros (per bowl): 480 kcal | 42g protein | 45g carbs | 14g fat

Lemon Garlic Shrimp with Brown Rice

Servings: 4

• 24 oz shrimp, peeled & deveined
• 2 cups cooked brown rice
• 2 cups roasted broccoli
• 1 Tbsp olive oil + lemon juice + garlic

Instructions:
 Sauté shrimp with olive oil, garlic, and lemon. Serve with rice and broccoli.

Macros (per bowl): 470 kcal | 39g protein | 48g carbs | 12g fat

Herb-Crusted Turkey Cutlets with Sweet Potato Mash

Servings: 4

• 24 oz turkey cutlets
• 3 medium sweet potatoes, boiled & mashed
• 2 cups roasted green beans
• 1 Tbsp olive oil + rosemary

Instructions:
 Season turkey with herbs, pan-sear or bake. Serve with sweet potato mash and green beans.

Macros (per plate): 480 kcal | 42g protein | 46g carbs | 13g fat

Citrus Herb Baked Salmon with Couscous

Servings: 4

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

Instructions:
 Bake salmon at 375°F for 15 min with lemon and dill. Serve with couscous and asparagus.

Macros (per plate): 480 kcal | 40g protein | 45g carbs | 14g fat

Chicken & Vegetable Stir-Fry with Brown Rice

Servings: 4

• 24 oz chicken breast, sliced
• 2 cups mixed stir-fry vegetables (broccoli, carrots, snap peas)
• 2 cups cooked brown rice
• 2 Tbsp low-sodium soy sauce
• 1 tsp sesame oil

Instructions:
 Stir-fry chicken and vegetables in sesame oil, add soy sauce, and serve over rice.

Macros (per bowl): 470 kcal | 44g protein | 48g carbs | 13g fat

Miso-Glazed Black Cod with Soba Noodles & Bok Choy

Macros (approx.): 44 g protein, 58 g carbs, 16 g fat

Ingredients

• 4 black cod fillets
• 2 Tbsp miso paste, 2 Tbsp mirin, 1 Tbsp honey, 1 Tbsp soy sauce
• 6 oz soba noodles
• 2 heads baby bok choy, halved
• 1 Tbsp sesame oil

Steps

1. Whisk miso, mirin, honey, soy sauce; marinate cod 30 min.
2. Broil fish 5–7 min until caramelized.
3. Cook soba noodles, rinse in cool water.
4. Sauté bok choy in sesame oil until tender.
5. Plate cod over noodles with bok choy.

Mediterranean Grilled Sea Bass with Farro & Charred Vegetable Salad

Macros: 42 g protein, 64 g carbs, 14 g fat

Ingredients

• 2 whole sea bass, cleaned
• 1 cup farro
• 1 zucchini, 1 eggplant, 1 red pepper, sliced
• 1/4 cup olive oil, lemon, parsley

Steps

1. Grill whole fish stuffed with lemon slices and parsley, 4–5 min per side.
2. Cook farro, toss with olive oil, herbs.
3. Grill vegetables until lightly charred.
4. Serve fish alongside farro and vegetable salad.

Wild Mushroom & Barley Risotto with Grilled Scallops

Macros: 48 g protein, 70 g carbs, 18 g fat

Ingredients

• 1 cup barley
• 4 cups vegetable broth, warm
• 1 cup assorted wild mushrooms, sliced
• 1 shallot, minced
• 2 Tbsp olive oil + 1 Tbsp butter
• 12 large sea scallops

Steps

1. Sauté shallot in oil, add barley, toast. Add broth one ladle at a time until absorbed (30 min).
2. Stir in mushrooms and butter at the end.
3. Sear scallops 2–3 min per side.
4. Serve scallops over mushroom barley risotto.

Sesame-Crusted Tofu with Brown Rice & Ginger-Garlic Vegetables

Macros: 38 g protein, 66 g carbs, 15 g fat

Ingredients

• 16 oz extra firm tofu, pressed & sliced
• 1/4 cup sesame seeds
• 1 cup brown rice
• 2 cups broccoli, carrots, snap peas
• 2 Tbsp soy sauce, 1 Tbsp rice vinegar, 1 Tbsp ginger, 1 clove garlic

Steps

1. Coat tofu in sesame seeds, sear until golden.
2. Cook brown rice.
3. Stir-fry vegetables in garlic, ginger, soy, vinegar.
4. Plate tofu with rice and vegetables.

Thai Lemongrass Shrimp with Coconut Jasmine Rice & Papaya Slaw

Macros: 45 g protein, 72 g carbs, 16 g fat

Ingredients

• 1 lb shrimp
• 2 stalks lemongrass, minced
• 1 can coconut milk
• 1 cup jasmine rice
• 1 green papaya, shredded
• 1 carrot, shredded
• 1 lime, chili flakes

Steps

1. Cook jasmine rice with coconut milk and water.
2. Marinate shrimp in lemongrass, garlic, chili, sauté until pink.
3. Toss papaya and carrot with lime juice.
4. Serve shrimp over coconut rice with slaw.

Roasted Vegetable & Lentil Salad with Grilled Halloumi

Macros: 40 g protein, 68 g carbs, 17 g fat

Ingredients

• 1 cup French lentils
• 1 zucchini, red onion, carrots, bell peppers, roasted
• 8 oz halloumi cheese, sliced
• 2 Tbsp olive oil, lemon, parsley

Steps

1. Cook lentils in salted water until tender.
2. Roast vegetables at 400°F for 25 min.
3. Grill halloumi until golden.
4. Toss lentils and vegetables with olive oil & lemon. Top with halloumi.

Stuffed Eggplant with Quinoa, Chickpeas & Tahini Yogurt Sauce

Macros: 42 g protein, 74 g carbs, 14 g fat

Ingredients

• 2 eggplants, halved
• 1 cup quinoa
• 1 can chickpeas, roasted
• 1/2 cup pomegranate seeds
• 1/2 cup Greek yogurt, 2 Tbsp tahini, lemon

Steps

1. Roast eggplants at 375°F until tender. Scoop flesh, chop.
2. Cook quinoa, mix with eggplant, roasted chickpeas, parsley.
3. Stuff mixture back into eggplants.
4. Drizzle with yogurt-tahini sauce and sprinkle pomegranate seeds.

Grilled Mackerel with Sweet Potato Mash & Citrus-Fennel Salad

Macros: 46 g protein, 62 g carbs, 20 g fat

Ingredients

• 4 mackerel fillets
• 2 large sweet potatoes, boiled
• 2 Tbsp butter
• 1 fennel bulb, shaved thin
• 1 orange, segmented
• 2 Tbsp olive oil

Steps

1. Grill mackerel fillets, skin side down until crisp.
2. Mash sweet potatoes with butter.
3. Toss fennel and orange with olive oil and lemon.
4. Plate fish with mash and citrus-fennel salad.

Japanese Buddha Bowl with Salmon Sashimi, Brown Rice & Edamame

Macros: 44 g protein, 70 g carbs, 13 g fat

Ingredients

• 8 oz sushi-grade salmon, thinly sliced
• 2 cups brown rice
• 1/2 cup shelled edamame
• 1 cucumber, 1 avocado, sliced
• Pickled ginger, sesame seeds, soy sauce

Steps

1. Cook brown rice, let cool slightly.
2. Arrange rice in bowls, top with salmon slices, edamame, cucumber, avocado.
3. Sprinkle sesame seeds, garnish with pickled ginger, drizzle soy sauce.

Grilled Swordfish Kebabs with Couscous & Roasted Red Pepper Sauce

Macros: 47 g protein, 65 g carbs, 15 g fat

Ingredients

• 1 lb swordfish, cubed
• 1 red onion, 1 zucchini, 1 bell pepper, cubed
• 1 cup couscous
• 2 roasted red peppers, blended with garlic, olive oil, lemon

Steps

1. Thread swordfish and vegetables on skewers. Grill until charred and cooked through.
2. Prepare couscous with boiling broth.
3. Blend roasted peppers with garlic, olive oil, lemon for sauce.
4. Serve kebabs over couscous with pepper sauce drizzle.