Beyond Health | High Protein / Dinner 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.

Turkey Chili

Servings: 6

Ingredients:

• 2 lbs lean ground turkey (93/7)
• 1 Tbsp olive oil
• 1 medium onion, diced
• 1 red bell pepper, diced
• 2 cloves garlic, minced
• 1 (15 oz) can kidney beans, rinsed
• 1 (15 oz) can black beans, rinsed
• 1 (28 oz) can crushed tomatoes
• 2 Tbsp chili powder, 1 tsp cumin, 1 tsp smoked paprika, salt, pepper

Instructions:

1. Heat oil in a large pot; sauté onion, garlic, and pepper until softened.
2. Add turkey, cook until browned.
3. Stir in beans, tomatoes, and seasonings. Simmer 20–30 min.
4. Portion into 6 meal prep containers.

Macros (per serving): 430 kcal | 40g protein | 35g carbs | 12g fat

Shrimp Quinoa Bowls

Servings: 4

Ingredients:

• 24 oz shrimp, peeled & deveined
• 2 cups cooked quinoa
• 2 cups zucchini + red peppers, diced
• 2 Tbsp olive oil
• Lemon juice, garlic, parsley for seasoning

Instructions:

1. Cook quinoa according to package directions.
2. Roast vegetables with 1 Tbsp olive oil at 400°F for 15 min.
3. Sauté shrimp with garlic + 1 Tbsp olive oil until pink.
4. Assemble bowls: 6 oz shrimp, ½ cup quinoa, 1 cup veggies.

Macros (per bowl): 460 kcal | 38g protein | 40g carbs | 15g fat

Cajun Chicken & Brown Rice Meal Prep

Servings: 4

Ingredients:

• 24 oz chicken breast, diced
• 2 cups cooked brown rice
• 2 cups bell peppers + onions, sliced
• 2 Tbsp olive oil
• 1 Tbsp Cajun seasoning

Instructions:

1. Heat 1 Tbsp olive oil in a skillet. Cook chicken with Cajun seasoning until browned and internal temp hits 165°F.
2. In another skillet, sauté peppers and onions with remaining oil.
3. Assemble bowls with 6 oz chicken, ½ cup rice, and 1 cup peppers/onions.

Macros (per serving): 480 kcal | 44g protein | 42g carbs | 14g fat

Lean Beef & Sweet Potato Hash

Servings: 4

Ingredients:

• 1 lb 93% lean ground beef
• 3 medium sweet potatoes, cubed
• 1 cup spinach, chopped
• 1 Tbsp olive oil
• 1 tsp smoked paprika, salt, pepper

Instructions:

1. Roast sweet potato cubes at 400°F for 25 minutes.
2. Cook ground beef in a skillet, drain any excess fat, and season.
3. Stir in spinach until wilted.
4. Combine with sweet potatoes into containers.

Macros (per serving): 520 kcal | 38g protein | 45g carbs | 18g fat

Honey Garlic Shrimp & Rice Noodles

Servings: 4

Ingredients:

• 24 oz shrimp, peeled & deveined
• 8 oz rice noodles, cooked
• 2 cups broccoli florets
• 2 Tbsp honey
• 2 Tbsp low-sodium soy sauce
• 1 Tbsp olive oil

Instructions:

1. Cook rice noodles and steam broccoli.
2. Sauté shrimp in olive oil, then add honey + soy sauce until shrimp is glazed.
3. Portion noodles, broccoli, and shrimp into containers.

Macros (per bowl): 460 kcal | 36g protein | 46g carbs | 12g fat

Ground Turkey Taco Bowls

Servings: 4

Ingredients:

• 24 oz ground turkey (93% lean)
• 2 cups cooked white rice
• 2 cups shredded lettuce
• 1 cup salsa
• ½ cup shredded low-fat cheese

Instructions:

1. Brown ground turkey, season with taco spices.
2. Assemble bowls with 6 oz turkey, ½ cup rice, lettuce, salsa, and sprinkle of cheese.

Macros (per bowl): 440 kcal | 40g protein | 38g carbs | 12g fat

Teriyaki Salmon & Jasmine Rice

Servings: 4

Ingredients:

• 24 oz salmon filet
• 2 cups jasmine rice, cooked
• 2 cups steamed green beans
• 2 Tbsp low-sodium teriyaki sauce

Instructions:

1. Bake salmon at 375°F for 15–18 min until flaky.
2. Cook jasmine rice and steam green beans.
3. Portion into containers, drizzle teriyaki sauce.

Macros (per bowl): 500 kcal | 42g protein | 45g carbs | 14g fat

Chicken & Chickpea Curry

Servings: 4

Ingredients:

• 24 oz chicken breast, cubed
• 1 (15 oz) can chickpeas, drained
• 1 cup light coconut milk
• 1 cup crushed tomatoes
• 1 Tbsp curry powder
• 2 cups spinach
• 2 cups cooked basmati rice

Instructions:

1. Sauté chicken until browned.
2. Add tomatoes, coconut milk, curry powder; simmer 10 min.
3. Stir in chickpeas and spinach.
4. Serve over rice.

Macros (per bowl): 510 kcal | 44g protein | 48g carbs | 14g fat

Lemon Garlic Cod with Couscous & Roasted Veggies

Servings: 4

Ingredients:

• 24 oz cod filets
• 2 cups cooked couscous
• 2 cups roasted zucchini + carrots
• 1 Tbsp olive oil
• Lemon juice, garlic, parsley

Instructions:

1. Bake cod at 375°F with lemon, garlic, and parsley until flaky (~12 min).
2. Roast vegetables with olive oil until tender.
3. Assemble bowls with cod, couscous, and veggies.

Macros (per bowl): 460 kcal | 40g protein | 42g carbs | 12g fat

Beef & Broccoli Stir-Fry with Rice

Servings: 4

Ingredients:

• 1 lb flank steak, sliced thin
• 4 cups broccoli florets
• 2 cups cooked jasmine rice
• 2 Tbsp soy sauce + 1 Tbsp honey + garlic + ginger
• 1 Tbsp sesame oil

Instructions:

1. Sear beef strips in sesame oil until browned.
2. Add broccoli and sauce; stir-fry until tender.
3. Serve over rice.

Macros (per bowl): 500 kcal | 42g protein | 44g carbs | 15g fat

BBQ Chicken & Sweet Potato Mash

Servings: 4

Ingredients:

• 24 oz chicken breast, grilled & shredded
• 3 medium sweet potatoes, boiled & mashed
• 2 cups steamed green beans
• ½ cup low-sugar BBQ sauce

Instructions:

1. Cook chicken, shred, and toss in BBQ sauce.
2. Mash sweet potatoes until smooth.
3. Assemble bowls with chicken, mash, and green beans.

Macros (per bowl): 480 kcal | 44g protein | 46g carbs | 12g fat

Mediterranean Turkey Meatball Bowls

Servings: 4

Ingredients:

• 24 oz ground turkey (93%)
• 1 egg
• ½ cup breadcrumbs
• 1 tsp oregano, garlic, onion powder
• 2 cups quinoa, cooked
• 1 cup cucumber + tomato salad
• ½ cup tzatziki sauce

Instructions:

1. Mix turkey with egg, breadcrumbs, and seasoning; roll into 16 meatballs.
2. Bake at 375°F for 20 min.
3. Serve with quinoa, salad, and tzatziki.

Macros (per bowl): 500 kcal | 42g protein | 42g carbs | 15g fat

Spicy Tofu & Brown Rice Bowls (Plant-Based Protein Option)

Servings: 4

Ingredients:

• 16 oz extra-firm tofu, cubed & pressed
• 2 cups cooked brown rice
• 2 cups broccoli + bell peppers, roasted
• 2 Tbsp soy sauce + 1 Tbsp sriracha
• 1 Tbsp olive oil

Instructions:

1. Pan-sear tofu in olive oil until golden.
2. Add soy sauce + sriracha glaze.
3. Serve over rice with roasted veggies.

Macros (per bowl): 460 kcal | 32g protein | 46g carbs | 14g fat

Chicken Alfredo Protein Pasta

Servings: 4

• 24 oz chicken breast, grilled
• 12 oz high-protein pasta (chickpea or lentil based)
• 1 cup spinach
• 1 cup light Alfredo sauce (or Greek yogurt–based)
• 1 Tbsp olive oil

Instructions:
 Cook pasta, grill chicken, mix with sauce and spinach.

Macros (per bowl): 510 kcal | 45g protein | 52g carbs | 14g fat

Teriyaki Beef & Veggie Stir-Fry

Servings: 4

• 1 lb flank steak, sliced thin
• 2 cups jasmine rice, cooked
• 2 cups broccoli + carrots + snap peas
• 2 Tbsp teriyaki sauce
• 1 Tbsp sesame oil

Instructions:
 Stir-fry steak and vegetables in sesame oil, toss with teriyaki, and serve over rice.

Macros (per bowl): 520 kcal | 40g protein | 50g carbs | 15g fat

Honey Garlic Chicken with Rice & Veggies

Servings: 4

• 24 oz chicken breast, cubed
• 2 cups jasmine rice, cooked
• 2 cups broccoli & carrots
• 2 Tbsp low-sodium soy sauce
• 1 Tbsp honey
• 1 tsp sesame oil

Instructions:
 Sauté chicken in sesame oil, add soy + honey glaze. Serve with rice and veggies.

Macros (per bowl): 520 kcal | 45g protein | 52g carbs | 14g fat

Stuffed Zucchini Boats with Ground Turkey

Servings: 4

• 24 oz ground turkey
• 4 medium zucchini, halved & hollowed
• 1 cup cooked rice
• ½ cup shredded low-fat mozzarella
• Tomato sauce + seasonings

Instructions:
 Brown turkey, mix with rice + tomato sauce. Stuff zucchini, top with cheese, bake 20 min at 375°F.

Macros (per boat): 440 kcal | 40g protein | 38g carbs | 12g fat

Teriyaki Salmon Rice Bowl

Servings: 4

• 24 oz salmon filet
• 2 cups cooked jasmine rice
• 2 cups steamed broccoli
• 2 Tbsp low-sodium teriyaki sauce
• 1 tsp sesame seeds

Instructions:
 Bake salmon at 375°F until flaky. Assemble bowls with rice, broccoli, and drizzle with teriyaki.

Macros (per bowl): 490 kcal | 42g protein | 50g carbs | 13g fat

Turkey & Spinach Stuffed Peppers

Servings: 4

• 24 oz ground turkey
• 4 bell peppers, halved
• 1 cup cooked brown rice
• 1 cup spinach, chopped
• ½ cup shredded low-fat mozzarella

Instructions:
 Mix turkey, rice, and spinach. Stuff peppers, top with cheese, bake 20 min at 375°F.

Macros (per pepper): 460 kcal | 40g protein | 42g carbs | 14g fat

Herb-Crusted Beef Tenderloin with Farro Risotto & Roasted Asparagus

Macros (approx.): 55 g protein, 65 g carbs, 20 g fat

Ingredients

• 1.5 lbs beef tenderloin
• 1 cup farro
• 4 cups low-sodium chicken broth
• 1 shallot, finely chopped
• 2 cloves garlic, minced
• 2 Tbsp olive oil + 1 Tbsp butter
• 1/3 cup Parmesan, grated
• 1 bunch asparagus, trimmed
• Fresh rosemary, thyme, parsley, Dijon mustard

Steps

1. Preheat oven to 425°F (220°C). Rub tenderloin with Dijon, herbs, salt, and pepper.
2. Sear in skillet 3–4 min per side; transfer to oven for 20–25 min (med-rare). Rest 10 min.
3. Heat broth in saucepan. In another pot, sauté shallot and garlic in oil, add farro, toast 2 min.
4. Slowly ladle in hot broth, stirring constantly until absorbed (like risotto). Repeat until farro is tender (25–30 min). Stir in butter and Parmesan.
5. Roast asparagus with olive oil, salt, pepper, 15 min.
6. Slice tenderloin, plate over farro risotto, serve with asparagus.

Moroccan Spiced Lamb Tagine with Chickpeas & Couscous

Macros: 48 g protein, 72 g carbs, 22 g fat

Ingredients

• 1.5 lbs lamb shoulder, cubed
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 Tbsp ras el hanout (spice mix)
• 1 tsp cinnamon, 1 tsp turmeric
• 1 can chickpeas
• 1 can diced tomatoes
• 1/2 cup dried apricots, chopped
• 4 cups chicken broth
• 1 cup couscous
• Fresh cilantro & almonds for garnish

Steps

1. Heat Dutch oven, sear lamb cubes in oil. Remove.
2. Sauté onion and garlic, add spices until fragrant.
3. Return lamb, add tomatoes, broth, apricots, and chickpeas. Simmer 90 minutes until tender.
4. Prepare couscous by steaming with hot broth.
5. Serve lamb stew over couscous, garnish with cilantro and almonds.

Seared Duck Breast with Sweet Potato Purée & Cherry Reduction

Macros: 50 g protein, 60 g carbs, 21 g fat

Ingredients

• 4 duck breasts, skin on
• 2 large sweet potatoes
• 2 Tbsp butter
• 1/2 cup pitted cherries (fresh or frozen)
• 1/4 cup red wine
• 1/4 cup chicken stock
• 1 Tbsp balsamic vinegar

Steps

1. Score duck skin, season with salt. Place skin side down in cold skillet, render fat 8–10 min until crispy. Flip, cook 3–4 min more. Rest.
2. Boil sweet potatoes, mash with butter, salt, pepper.
3. Deglaze duck pan with wine, add stock, cherries, and balsamic. Reduce to syrupy sauce.
4. Slice duck, serve over sweet potato purée, drizzle sauce.

Stuffed Chicken Roulade with Wild Rice & Mushroom Cream Sauce

Macros: 52 g protein, 68 g carbs, 18 g fat

Ingredients

• 4 chicken breasts, butterflied
• 1 cup spinach, wilted
• 1/2 cup goat cheese
• 1 cup wild rice blend
• 2 cups mushrooms, sliced
• 1 shallot, minced
• 1 cup chicken broth
• 1/2 cup cream
• Olive oil, herbs

Steps

1. Pound chicken breasts thin, stuff with spinach and goat cheese, roll, secure with toothpicks.
2. 

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