Beyond Health | High Protein / Lunch 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.

Grilled Chicken, Sweet Potato & Broccoli Bowls

Servings: 4

Ingredients:

• 24 oz chicken breast
• 4 medium sweet potatoes, cubed
• 4 cups broccoli florets
• 4 Tbsp olive oil (divided)
• 1 tsp garlic powder, 1 tsp paprika, salt, pepper

Instructions:

1. Preheat oven to 400°F (200°C).
2. Toss sweet potatoes with 2 Tbsp olive oil + seasonings; roast for 25 min.
3. Toss broccoli with 1 Tbsp olive oil, add to sheet pan, roast 12–15 min.
4. Grill chicken until 165°F internal temp. Slice into strips.
5. Assemble bowls with ~6 oz chicken, 1 sweet potato, and 1 cup broccoli.

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

Pesto Chicken Quinoa Bowls

Servings: 4

Ingredients:

• 24 oz grilled chicken breast, sliced
• 2 cups quinoa, cooked
• 2 cups cherry tomatoes, halved
• 2 cups spinach
• 3 Tbsp light pesto

Instructions:

1. Cook quinoa per package instructions.
2. Grill or pan-sear chicken until fully cooked.
3. Assemble bowls: 6 oz chicken, ½ cup quinoa, spinach, tomatoes, drizzle with pesto.

Macros (per bowl): 490 kcal | 42g protein | 40g carbs | 15g fat

Steak & Brown Rice Bowls

Servings: 4

• 24 oz lean sirloin steak
• 2 cups cooked brown rice
• 2 cups broccoli + peppers (roasted)
• 1 Tbsp olive oil
• 2 Tbsp low-sodium soy sauce

Instructions:

1. Grill or pan-sear steak, slice thin.
2. Roast vegetables with olive oil.
3. Assemble with rice, steak, and soy sauce drizzle.

Macros (per bowl): 500 kcal | 42g protein | 48g carbs | 14g fat

Ground Turkey Sweet Potato Skillet

Servings: 4

• 1 lb ground turkey (93%)
• 2 medium sweet potatoes, cubed
• 1 cup spinach
• 1 Tbsp olive oil
• 1 tsp paprika, garlic powder

Instructions:

1. Roast sweet potatoes at 400°F for 20 min.
2. Cook ground turkey in skillet with seasonings.
3. Stir in spinach at the end, combine with sweet potatoes.

Macros (per serving): 470 kcal | 38g protein | 42g carbs | 14g fat

Buffalo Chicken Rice Bowls

Servings: 4

• 24 oz chicken breast, grilled & shredded
• 2 cups cooked jasmine rice
• 2 cups roasted broccoli
• ¼ cup buffalo sauce (low-sodium)
• 2 Tbsp light ranch or Greek yogurt sauce

Instructions:
 Layer rice, chicken, and broccoli; drizzle buffalo + ranch sauce.

Macros (per bowl): 490 kcal | 44g protein | 48g carbs | 14g fat

Ground Beef & Quinoa Power Bowl

Servings: 4

• 1 lb lean ground beef (93%)
• 2 cups cooked quinoa
• 1 cup spinach
• 1 cup roasted zucchini
• 1 Tbsp olive oil

Instructions:
 Brown beef, season lightly. Assemble bowls with quinoa, spinach, and zucchini.

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

BBQ Chicken & Rice Bowls

Servings: 4

• 24 oz chicken breast, grilled & shredded
• 2 cups cooked white rice
• 1 cup roasted corn
• 1 cup black beans
• 2 Tbsp low-sugar BBQ sauce

Instructions:
 Layer rice, beans, corn, and chicken. Drizzle BBQ sauce.

Macros (per bowl): 480 kcal | 42g protein | 48g carbs | 12g fat

Beef & Sweet Potato Chili

Servings: 6

• 1 lb lean ground beef (93%)
• 2 medium sweet potatoes, diced
• 1 can black beans, rinsed
• 1 can diced tomatoes
• 1 Tbsp chili powder + cumin + garlic

Instructions:
 Brown beef, add potatoes, beans, tomatoes, and spices. Simmer until tender.

Macros (per bowl): 450 kcal | 38g protein | 46g carbs | 13g fat

Grilled Chicken & Farro Bowl with Roasted Vegetables & Tahini Sauce

Macros (approx.): 48 g protein, 72 g carbs, 17 g fat

Ingredients

• 2 chicken breasts (6 oz each)
• 1 cup farro
• 1 cup roasted carrots, zucchini, red onion
• 2 Tbsp tahini + lemon juice + garlic

Steps

1. Cook farro in broth.
2. Roast vegetables with olive oil at 400 °F until caramelized.
3. Grill chicken breasts until internal temp hits 165 °F.
4. Whisk tahini, lemon, garlic, and water into sauce.
5. Assemble bowl: farro base, vegetables, sliced chicken, drizzle tahini.

Beef & Quinoa Stuffed Bell Peppers with Tomato-Herb Sauce

Macros: 50 g protein, 68 g carbs, 15 g fat

Ingredients

• 4 bell peppers, halved & cored
• 1 lb lean ground beef
• 1 cup cooked quinoa
• 1 onion, garlic, Italian herbs
• 1 cup tomato sauce

Steps

1. Sauté beef with onion, garlic, and herbs.
2. Stir in quinoa, season.
3. Stuff mixture into pepper halves.
4. Top with tomato sauce, bake at 375 °F for 30 min.
5. Garnish with parsley.

Teriyaki Salmon with Brown Rice & Stir-Fried Bok Choy

Macros: 46 g protein, 70 g carbs, 16 g fat

Ingredients

• 2 salmon fillets (6 oz each)
• 1/4 cup teriyaki sauce
• 1 cup brown rice
• 2 cups bok choy + garlic + sesame oil

Steps

1. Marinate salmon in teriyaki 30 min.
2. Cook brown rice.
3. Pan-sear or oven-roast salmon.
4. Stir-fry bok choy in sesame oil and garlic.
5. Plate rice, salmon, and greens together.

Chicken Shawarma Grain Bowl with Hummus & Pickled Veggies

Macros: 50 g protein, 74 g carbs, 18 g fat

Ingredients

• 2 chicken thighs + 2 breasts, marinated in shawarma spices
• 1 cup cooked bulgur or brown rice
• 1/4 cup hummus
• 1/2 cup cucumber & pickled red onion
• Lemon-garlic yogurt

Steps

1. Grill or roast marinated chicken.
2. Prepare bulgur.
3. Whisk yogurt with lemon and garlic.
4. Assemble: grain base, sliced chicken, hummus, pickles, yogurt drizzle.

Turkey Meatballs with Whole-Wheat Orzo & Spinach Pesto

Macros: 52 g protein, 76 g carbs, 17 g fat

Ingredients

• 1 lb ground turkey
• 1 egg + 1/2 cup oats
• 1 cup whole-wheat orzo
• 2 cups spinach + basil + Parmesan + olive oil (pesto)

Steps

1. Mix turkey, egg, oats, form meatballs.
2. Bake meatballs at 375 °F for 25 min.
3. Cook orzo.
4. Blend spinach, basil, Parmesan, olive oil into pesto.
5. Toss orzo with pesto, serve with meatballs.

Grilled Steak with Roasted Sweet Potato & Arugula Salad

Macros: 54 g protein, 65 g carbs, 18 g fat

Ingredients

• 8 oz flank or sirloin steak
• 1 large sweet potato, cubed
• 2 cups arugula
• Balsamic vinaigrette

Steps

1. Roast sweet potato cubes with olive oil.
2. Grill steak to medium-rare, rest 5 min.
3. Toss arugula with vinaigrette.
4. Plate steak with potatoes and salad.

Miso-Ginger Chicken with Soba Noodles & Edamame

Macros: 48 g protein, 78 g carbs, 15 g fat

Ingredients

• 2 chicken breasts
• 1 Tbsp miso + 1 Tbsp ginger + soy sauce marinade
• 6 oz soba noodles
• 1/2 cup edamame
• 1 cup sautéed mushrooms & cabbage

Steps

1. Marinate chicken in miso-ginger mix, grill.
2. Cook soba noodles.
3. Sauté mushrooms & cabbage.
4. Toss noodles with vegetables, top with chicken & edamame.

Grilled Chicken Caesar Wrap with Whole-Wheat Tortilla & Farro Side

Macros: 50 g protein, 70 g carbs, 16 g fat

Ingredients

• 2 chicken breasts, grilled
• 1 whole-wheat tortilla
• 2 cups chopped romaine
• 2 Tbsp Caesar yogurt dressing
• 1/2 cup cooked farro

Steps

1. Slice grilled chicken.
2. Toss romaine with dressing.
3. Assemble wrap: tortilla, romaine, chicken.
4. Serve with farro salad on the side.

Roasted Cod with Lentil Salad & Roasted Root Vegetables

Macros: 48 g protein, 68 g carbs, 14 g fat

Ingredients

• 2 cod fillets
• 1 cup French green lentils
• 1 cup roasted beets, carrots, parsnips
• 1 Tbsp Dijon + olive oil dressing

Steps

1. Roast root vegetables.
2. Cook lentils in broth until tender.
3. Roast cod at 375 °F until flaky.
4. Toss lentils with Dijon dressing, plate with vegetables and cod.

Baked Chicken Parmesan with Whole-Grain Pasta & Roasted Broccoli

Macros: 52 g protein, 78 g carbs, 18 g fat

Ingredients

• 2 chicken breasts, pounded thin
• 1 egg + whole-wheat breadcrumbs
• 1/2 cup marinara
• 1/4 cup mozzarella
• 1 cup whole-grain pasta
• 1 cup roasted broccoli

Steps

1. Bread chicken, bake at 400 °F until golden.
2. Top with marinara & mozzarella, bake until cheese melts.
3. Cook pasta.
4. Roast broccoli.
5. Serve chicken over pasta with broccoli on side.