Beyond Health | Cardio & Endurance Lunch 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.

Grilled Chicken Pita with Tzatziki

Servings: 2

• 6 oz grilled chicken breast
• 2 whole-grain pita pockets
• ½ cup cucumber + tomato salad
• 2 Tbsp tzatziki sauce

Instructions:
 Stuff pitas with chicken, salad, and tzatziki.

Macros (per pita): 430 kcal | 35g protein | 55g carbs | 9g fat

Salmon & Sweet Potato Power Bowl

Servings: 4

• 24 oz salmon, baked
• 4 medium sweet potatoes, roasted
• 4 cups steamed broccoli
• 2 Tbsp olive oil drizzle

Instructions:
 Assemble bowls with 6 oz salmon, 1 sweet potato, 1 cup broccoli.

Macros (per bowl): 500 kcal | 38g protein | 50g carbs | 15g fat

Quinoa Chicken Power Bowl

Servings: 4

• 24 oz grilled chicken breast
• 2 cups cooked quinoa
• 2 cups roasted zucchini & bell peppers
• 1 cup spinach
• 2 Tbsp olive oil + balsamic

Instructions:
 Assemble bowls with chicken, quinoa, and veggies; drizzle dressing.

Macros (per bowl): 470 kcal | 40g protein | 50g carbs | 13g fat

Shrimp & Couscous Salad

Servings: 4

• 24 oz shrimp, cooked
• 2 cups couscous, cooked
• 1 cup cherry tomatoes
• 1 cucumber, diced
• 2 Tbsp lemon vinaigrette

Instructions:
 Combine couscous, veggies, and shrimp. Chill before serving.

Macros (per bowl): 440 kcal | 36g protein | 52g carbs | 10g fat

Turkey & Avocado Rice Bowls

Servings: 4

• 24 oz lean ground turkey
• 2 cups cooked white rice
• 1 avocado, sliced
• 2 cups steamed broccoli
• 1 Tbsp olive oil drizzle

Instructions:
 Brown turkey, steam broccoli, and assemble bowls with rice and avocado slices.

Macros (per bowl): 480 kcal | 42g protein | 50g carbs | 14g fat

Mediterranean Chicken Wraps

Servings: 2

• 6 oz grilled chicken breast
• 2 whole-grain tortillas
• ½ cup cucumber + tomato + red onion salad
• 2 Tbsp hummus

Instructions:
 Spread hummus on tortilla, layer with chicken and salad, wrap tightly.

Macros (per wrap): 430 kcal | 35g protein | 48g carbs | 11g fat

Tuna & Rice Power Bowl

Servings: 4

• 2 cans tuna in water (10 oz total)
• 2 cups cooked jasmine rice
• 1 cup steamed green beans
• 2 Tbsp olive oil + lemon juice

Instructions:
 Mix rice, tuna, and beans. Drizzle with olive oil + lemon.

Macros (per bowl): 440 kcal | 38g protein | 52g carbs | 11g fat

Turkey & Sweet Corn Wraps

Servings: 2

• 6 oz lean sliced turkey breast
• 2 whole-grain tortillas
• ½ cup roasted sweet corn
• ½ avocado, sliced
• 2 Tbsp salsa

Instructions:
 Layer turkey, corn, avocado, and salsa into tortillas and wrap tightly.

Macros (per wrap): 430 kcal | 34g protein | 50g carbs | 12g fat

Grilled Chicken & Sweet Potato Grain Bowl

Servings: 4

• 24 oz chicken breast
• 2 large sweet potatoes, roasted
• 2 cups cooked quinoa
• 2 cups spinach
• 2 Tbsp olive oil

Instructions:
 Assemble bowls with quinoa, sweet potatoes, spinach, and grilled chicken.

Macros (per bowl): 480 kcal | 42g protein | 54g carbs | 13g fat

Mediterranean Tuna Pasta Salad

Servings: 4

• 8 oz whole-grain pasta
• 2 cans tuna in water (10 oz total)
• 1 cup cherry tomatoes
• ½ cup cucumber
• 2 Tbsp olive oil + lemon juice
• 2 Tbsp feta cheese

Instructions:
 Cook pasta, mix with tuna, vegetables, olive oil, and lemon. Chill before serving.

Macros (per bowl): 460 kcal | 38g protein | 58g carbs | 12g fat

Chicken Burrito Bowls

Servings: 4

• 24 oz chicken breast, grilled and sliced
• 2 cups cooked brown rice
• 1 cup black beans
• 1 cup roasted corn
• ½ avocado, sliced
• Salsa for topping

Instructions:
 Assemble bowls with rice, chicken, beans, corn, and avocado. Top with salsa.

Macros (per bowl): 500 kcal | 44g protein | 58g carbs | 14g fat

Shrimp & Orzo Salad

Servings: 4

• 20 oz shrimp, cooked
• 2 cups cooked orzo pasta
• 1 cup cherry tomatoes
• 1 cup cucumber, diced
• 2 Tbsp olive oil + lemon juice

Instructions:
 Toss all ingredients together, serve chilled.

Macros (per bowl): 470 kcal | 38g protein | 54g carbs | 13g fat

Grilled Chicken & Sweet Potato Bowl with Black Bean-Corn Salsa

Macros (approx.): 45 g protein, 82 g carbs, 14 g fat

Ingredients

• 2 chicken breasts, grilled
• 2 medium sweet potatoes, cubed
• 1/2 cup black beans
• 1/2 cup corn
• 1 tomato, diced + cilantro + lime

Steps

1. Roast sweet potatoes at 400 °F until golden.
2. Grill chicken, slice thin.
3. Mix beans, corn, tomato, cilantro, lime into salsa.
4. Assemble bowl: sweet potato base, chicken slices, salsa on top.

Pasta Salad with Tuna, White Beans & Roasted Vegetables

Macros: 42 g protein, 90 g carbs, 13 g fat

Ingredients

• 8 oz whole-grain pasta
• 1 can tuna (packed in water)
• 1/2 cup cannellini beans
• 1 zucchini, 1 bell pepper, roasted
• Olive oil + lemon dressing

Steps

1. Roast vegetables until caramelized.
2. Cook pasta, rinse cold.
3. Toss pasta with tuna, beans, vegetables, olive oil, lemon juice.
4. Chill and serve.

Teriyaki Salmon Rice Bowl with Edamame & Pickled Veggies

Macros: 44 g protein, 84 g carbs, 16 g fat

Ingredients

• 2 salmon fillets (5 oz each)
• 1/4 cup teriyaki sauce
• 1 cup sushi rice
• 1/2 cup shelled edamame
• Pickled cucumber & carrot

Steps

1. Marinate salmon in teriyaki 30 min, then grill or broil.
2. Cook sushi rice.
3. Pickle cucumber and carrot in vinegar + honey.
4. Assemble bowl: rice base, salmon, edamame, pickles.

Lentil & Brown Rice Pilaf with Roasted Chicken Thighs

Macros: 46 g protein, 92 g carbs, 15 g fat

Ingredients

• 1 cup brown rice
• 1/2 cup lentils
• 2 chicken thighs, bone-in
• Onion, garlic, cumin, coriander
• Olive oil

Steps

1. Roast chicken thighs at 400 °F until skin crisp.
2. Cook rice and lentils together with spices and sautéed onion.
3. Plate pilaf topped with chicken.

Shrimp Tacos with Mango Salsa & Brown Rice Side

Macros: 42 g protein, 86 g carbs, 14 g fat

Ingredients

• 8 oz shrimp, sautéed with garlic & paprika
• 3 corn tortillas
• 1/2 cup mango salsa (mango, red onion, lime, cilantro)
• 1 cup brown rice

Steps

1. Cook brown rice.
2. Sear shrimp until pink.
3. Fill tortillas with shrimp, top with mango salsa.
4. Serve tacos with brown rice on side.

Mediterranean Grain Bowl with Salmon, Couscous & Roasted Veggies

Macros: 48 g protein, 88 g carbs, 16 g fat

Ingredients

• 2 salmon fillets
• 1 cup couscous
• 1 cup roasted zucchini, eggplant, peppers
• 2 Tbsp hummus
• Lemon-olive oil drizzle

Steps

1. Roast vegetables at 425 °F until caramelized.
2. Cook couscous.
3. Grill salmon.
4. Assemble: couscous base, vegetables, salmon, hummus, drizzle dressing.

Chicken Pita Wraps with Tabbouleh & Yogurt Sauce

Macros: 40 g protein, 72 g carbs, 12 g fat

Ingredients

• 2 chicken breasts, grilled
• 2 whole-wheat pitas
• 1/2 cup tabbouleh (bulgur, parsley, tomato, lemon)
• 1/4 cup Greek yogurt + garlic + lemon

Steps

1. Grill chicken, slice thin.
2. Fill pitas with chicken, tabbouleh.
3. Drizzle yogurt sauce, serve with cucumber slices.

Vegetarian Chili with Brown Rice & Avocado

Macros: 38 g protein, 92 g carbs, 14 g fat

Ingredients

• 1 can black beans
• 1 can kidney beans
• 1 can diced tomatoes
• 1 onion, garlic, chili powder, cumin
• 1 cup brown rice
• 1/2 avocado, sliced

Steps

1. Cook rice.
2. Simmer beans, tomatoes, onion, garlic, and spices for 20 min.
3. Serve chili over rice, top with avocado slices.

Japanese Soba Noodles with Chicken & Miso Vegetables

Macros: 44 g protein, 90 g carbs, 15 g fat

Ingredients

• 6 oz soba noodles
• 2 chicken breasts, grilled and sliced
• 1 cup mushrooms, 1 cup bok choy
• 1 Tbsp miso paste + soy sauce + sesame oil

Steps

1. Cook soba noodles, rinse.
2. Grill chicken, slice.
3. Stir-fry vegetables in sesame oil, add miso + soy.
4. Toss noodles with vegetables, top with chicken.

Grilled Steak & Barley Salad with Roasted Peppers & Arugula

Macros: 48 g protein, 86 g carbs, 18 g fat

Ingredients

• 8 oz sirloin steak
• 1 cup barley, cooked
• 1 cup roasted bell peppers
• 2 cups arugula
• Balsamic vinaigrette

Steps

1. Cook barley.
2. Roast peppers until charred.
3. Grill steak to medium-rare, slice thin.
4. Toss barley with arugula and peppers, top with steak and vinaigrette.