Beyond Health | Core & Balance Nutrition Lunch 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.

Grilled Salmon & Quinoa Salad

Servings: 4

• 24 oz salmon filet
• 2 cups quinoa, cooked
• 2 cups spinach + arugula
• 1 cup cherry tomatoes
• 2 Tbsp olive oil + lemon juice

Instructions:
 Grill salmon until flaky, assemble salad with quinoa, greens, tomatoes, and dressing.

Macros (per bowl): 480 kcal | 36g protein | 38g carbs | 18g fat

Mediterranean Lentil & Veggie Bowl

Servings: 4

• 2 cups cooked lentils
• 2 cups roasted zucchini + peppers
• 1 cup cucumber + tomato salad
• ½ cup hummus
• 2 Tbsp tahini drizzle

Instructions:
 Assemble all components into bowls; serve warm or cold.

Macros (per bowl): 420 kcal | 26g protein | 55g carbs | 12g fat

Turkey & Farro Salad with Cranberries

Servings: 4

• 24 oz roasted turkey breast, sliced
• 2 cups cooked farro
• 2 cups spinach + arugula
• ¼ cup dried cranberries (unsweetened if possible)
• 2 Tbsp olive oil + balsamic vinegar

Instructions:
 Toss greens, farro, and cranberries with dressing. Top with sliced turkey.

Macros (per bowl): 460 kcal | 42g protein | 48g carbs | 14g fat

Chickpea & Roasted Veggie Grain Bowl

Servings: 4

• 2 cups roasted chickpeas (seasoned w/ paprika & garlic)
• 2 cups cooked bulgur or barley
• 2 cups roasted zucchini, peppers, and carrots
• 2 Tbsp tahini drizzle

Instructions:
 Assemble bowls with grains, chickpeas, roasted vegetables, and tahini drizzle.

Macros (per bowl): 430 kcal | 24g protein | 58g carbs | 12g fat

Asian Chicken & Edamame Brown Rice Bowl

Servings: 4

• 24 oz chicken breast, grilled and sliced
• 2 cups cooked brown rice
• 1 cup shelled edamame
• 1 cup shredded carrots + cabbage
• 2 Tbsp sesame-ginger dressing

Instructions:
 Assemble bowls with rice, chicken, edamame, veggies, and drizzle with dressing.

Macros (per bowl): 460 kcal | 42g protein | 46g carbs | 13g fat

Mediterranean Tuna & Chickpea Salad

Servings: 4

• 2 cans tuna in water (10 oz total, drained)
• 1 (15 oz) can chickpeas, rinsed
• 1 cup cucumber + tomato + red onion, diced
• 2 Tbsp olive oil + lemon juice
• 1 Tbsp fresh parsley

Instructions:
 Mix all ingredients in a bowl; chill before serving.

Macros (per bowl): 420 kcal | 38g protein | 38g carbs | 14g fat

Grilled Chicken & Farro Veggie Bowl

Servings: 4

• 24 oz grilled chicken breast
• 2 cups cooked farro
• 2 cups roasted zucchini & peppers
• 2 cups arugula
• 2 Tbsp olive oil + balsamic vinegar

Instructions:
 Layer farro, chicken, and veggies over arugula. Drizzle with dressing.

Macros (per bowl): 470 kcal | 42g protein | 48g carbs | 13g fat

Lentil & Kale Soup

Servings: 4

• 2 cups cooked lentils
• 1 cup diced carrots + celery + onion
• 4 cups low-sodium vegetable broth
• 2 cups chopped kale
• 1 Tbsp olive oil + garlic

Instructions:
 Sauté vegetables, add broth, lentils, and kale. Simmer 20 minutes.

Macros (per bowl): 380 kcal | 28g protein | 50g carbs | 9g fat

Grilled Chicken & Barley Salad

Servings: 4

• 24 oz grilled chicken breast
• 2 cups cooked barley
• 2 cups arugula + cherry tomatoes
• 2 Tbsp olive oil + lemon juice

Instructions:
 Combine barley, vegetables, and chicken. Toss with olive oil + lemon.

Macros (per bowl): 460 kcal | 40g protein | 46g carbs | 14g fat

Chickpea & Spinach Quinoa Bowl

Servings: 4

• 2 cups cooked quinoa
• 1 (15 oz) can chickpeas, rinsed
• 2 cups fresh spinach
• 1 cup roasted zucchini
• 2 Tbsp tahini drizzle

Instructions:
 Assemble quinoa, chickpeas, spinach, and zucchini. Top with tahini.

Macros (per bowl): 430 kcal | 26g protein | 54g carbs | 13g fat

Turkey & Hummus Wrap

Servings: 2

• 6 oz sliced turkey breast
• 2 whole-grain tortillas
• ¼ cup hummus
• ½ cup cucumber + spinach

Instructions:
 Spread hummus on tortilla, add turkey and vegetables, roll up tightly.

Macros (per wrap): 360 kcal | 32g protein | 40g carbs | 9g fat

Mediterranean Lentil Bowl

Servings: 4

• 2 cups cooked lentils
• 1 cup roasted red peppers + zucchini
• 1 cup cherry tomatoes
• 2 cups spinach
• 2 Tbsp olive oil + balsamic

Instructions:
 Toss all ingredients together in bowls.

Macros (per bowl): 420 kcal | 26g protein | 55g carbs | 11g fat

Grilled Salmon Buddha Bowl with Quinoa, Avocado & Citrus Dressing

Macros: ~42 g protein, 66 g carbs, 16 g fat

Ingredients

• 2 salmon fillets (5 oz each)
• 1 cup quinoa
• 1/2 avocado, sliced
• 1 cup roasted Brussels sprouts
• 1 orange, juiced + zest + olive oil

Steps

1. Cook quinoa.
2. Roast Brussels sprouts at 400 °F until crisp.
3. Grill salmon until flaky.
4. Whisk citrus dressing with orange juice, zest, olive oil.
5. Assemble bowl: quinoa base, salmon, avocado, sprouts, drizzle dressing.

Mediterranean Lentil Salad with Grilled Chicken & Feta

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

Ingredients

• 1 cup French green lentils
• 2 chicken breasts, grilled & sliced
• 1/2 cup feta cheese
• 1 cup cherry tomatoes, halved
• 1/4 cup olives, parsley, olive oil, lemon

Steps

1. Cook lentils until tender.
2. Grill chicken, slice.
3. Toss lentils with tomatoes, olives, parsley, feta, and olive oil + lemon.
4. Plate salad topped with chicken.

Roasted Vegetable & Chickpea Couscous with Tahini Sauce

Macros: ~36 g protein, 68 g carbs, 15 g fat

Ingredients

• 1 cup whole-wheat couscous
• 1 can chickpeas, roasted with cumin
• 1 zucchini, red onion, carrots, roasted
• 2 Tbsp tahini + lemon juice + garlic

Steps

1. Roast chickpeas and vegetables until golden.
2. Cook couscous with broth.
3. Blend tahini, lemon, garlic, water into sauce.
4. Assemble couscous, roasted mix, drizzle tahini.

Asian-Inspired Tofu Bowl with Brown Rice & Sesame Vegetables

Macros: ~38 g protein, 65 g carbs, 14 g fat

Ingredients

• 12 oz firm tofu, pressed & cubed
• 1 cup brown rice
• 2 cups broccoli, bok choy, carrots
• 2 Tbsp soy sauce + sesame oil + ginger

Steps

1. Pan-sear tofu until crisp.
2. Cook brown rice.
3. Stir-fry vegetables in sesame oil + ginger.
4. Assemble: rice base, vegetables, tofu, soy sauce drizzle.

Stuffed Eggplant with Quinoa, Spinach & Pomegranate Seeds

Macros: ~37 g protein, 60 g carbs, 13 g fat

Ingredients

• 2 eggplants, halved
• 1 cup quinoa
• 2 cups spinach, wilted
• 1/2 cup pomegranate seeds
• 1/4 cup Greek yogurt sauce (garlic + lemon)

Steps

1. Roast halved eggplants until soft. Scoop out flesh, chop.
2. Cook quinoa, mix with spinach + eggplant flesh.
3. Stuff mixture back into eggplant skins.
4. Top with yogurt sauce and pomegranate.

Seared Mackerel with Sweet Potato Mash & Fennel Slaw

Macros: ~42 g protein, 58 g carbs, 16 g fat

Ingredients

• 2 mackerel fillets
• 2 medium sweet potatoes
• 1 fennel bulb, thinly sliced
• 1 orange, segmented
• Olive oil, vinegar

Steps

1. Boil sweet potatoes, mash with olive oil.
2. Sear mackerel skin-side down until crisp.
3. Toss fennel + orange with olive oil + vinegar.
4. Serve fish with mash and slaw.

Japanese Soba Noodle Salad with Seared Tuna & Sesame Dressing

Macros: ~44 g protein, 72 g carbs, 15 g fat

Ingredients

• 6 oz ahi tuna steak
• 6 oz soba noodles
• 1 cucumber, julienned
• 1 carrot, julienned
• 2 Tbsp sesame oil + soy sauce + rice vinegar

Steps

1. Cook soba noodles, rinse cold.
2. Sear tuna 1–2 min per side, slice thin.
3. Toss noodles with cucumber, carrot, sesame dressing.
4. Serve with tuna slices on top.

Quinoa & Roasted Beet Salad with Goat Cheese & Walnuts

Macros: ~36 g protein, 66 g carbs, 14 g fat

Ingredients

• 1 cup quinoa
• 2 medium beets, roasted & diced
• 1/4 cup goat cheese
• 2 Tbsp walnuts, toasted
• Arugula + balsamic vinaigrette

Steps

1. Roast beets until tender, dice.
2. Cook quinoa.
3. Toss quinoa with beets, arugula, goat cheese, walnuts.
4. Drizzle balsamic vinaigrette.

Grilled Chicken Wrap with Hummus & Tabouleh Salad

Macros: ~42 g protein, 62 g carbs, 15 g fat

Ingredients

• 2 chicken breasts, grilled
• 1 whole-wheat wrap
• 1/4 cup hummus
• 1/2 cup tabouleh (parsley, tomato, bulgur, lemon)

Steps

1. Grill chicken, slice thin.
2. Spread hummus on wrap, layer with chicken and tabouleh.
3. Roll tightly and serve with a side of olives.

Shrimp & Avocado Grain Bowl with Brown Rice & Mango Salsa

Macros: ~40 g protein, 68 g carbs, 14 g fat

Ingredients

• 12 oz shrimp, peeled
• 1 cup brown rice
• 1 avocado, diced
• 1/2 mango, diced with red onion, cilantro, lime (salsa)

Steps

1. Cook rice.
2. Sear shrimp in olive oil with garlic.
3. Dice avocado, make mango salsa.
4. Assemble bowl with rice base, shrimp, avocado, salsa.