Beyond Health | Cardio & Endurance Snack 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.

Date & Almond Energy Bites

Yields ~12 bites (3 per serving)

• 1 cup rolled oats
• ½ cup pitted dates
• 2 Tbsp almond butter
• 2 Tbsp chia seeds
• 1 scoop whey protein

Instructions:
 Blend dates and oats, mix in remaining ingredients, roll into bites, refrigerate.

Macros (per 3 bites): 300 kcal | 25g protein | 32g carbs | 8g fat

Greek Yogurt + Banana + Granola

• 1 cup nonfat Greek yogurt
• 1 medium banana
• ¼ cup granola

Macros: 320 kcal | 24g protein | 55g carbs | 6g fat

Peanut Butter Banana Wrap

• 1 whole-grain tortilla
• 2 Tbsp natural peanut butter
• 1 medium banana

Instructions:
 Spread peanut butter, place banana inside tortilla, roll up.

Macros: 330 kcal | 20g protein | 45g carbs | 10g fat

Cottage Cheese + Pineapple + Walnuts

• 1 cup low-fat cottage cheese
• ½ cup pineapple chunks
• 1 Tbsp walnuts

Instructions:
 Mix and serve chilled.

Macros: 280 kcal | 27g protein | 28g carbs | 9g fat

Energy-Boosting Trail Mix Packets

(prep 8–10 snack bags for the week)

• ¼ cup almonds
• 2 Tbsp dried cranberries
• 2 Tbsp pumpkin seeds
• 1 Tbsp dark chocolate chips

Macros (per pack): 280 kcal | 12g protein | 28g carbs | 12g fat

Recovery Smoothie

• 1 scoop whey protein
• 1 cup almond milk
• 1 medium banana
• ½ cup oats (uncooked, blended in)
• 1 Tbsp peanut butter

Instructions:
 Blend until smooth — great for post-run glycogen recovery.

Macros: 420 kcal | 32g protein | 55g carbs | 12g fat

Banana Oat Energy Bars (Batch Prep)

Yields ~8 bars

• 2 ripe bananas, mashed
• 2 cups rolled oats
• ½ cup peanut butter
• 2 scoops whey protein
• ¼ cup honey

Instructions:
 Mix ingredients, press into baking dish, refrigerate, cut into bars.

Macros (per bar): 250 kcal | 22g protein | 32g carbs | 8g fat

Greek Yogurt + Granola + Berries

• 1 cup nonfat Greek yogurt
• ½ cup blueberries
• ¼ cup granola

Macros: 320 kcal | 26g protein | 42g carbs | 6g fat

Date & Almond Butter Energy Bites (~12 bites, 3 per serving)

• 1 cup pitted dates
• 1 cup rolled oats
• ½ cup almond butter
• 1 scoop vanilla whey protein
• 1 Tbsp chia seeds

Instructions:
 Blend dates, mix in remaining ingredients, roll into balls, refrigerate.

Macros (per 3 bites): 290 kcal | 24g protein | 34g carbs | 9g fat

Greek Yogurt with Honey & Banana

• 1 cup nonfat Greek yogurt
• 1 sliced banana
• 1 tsp honey

Macros: 280 kcal | 26g protein | 42g carbs | 6g fat

Banana Peanut Butter Wrap

• 1 whole-grain tortilla
• 1 Tbsp peanut butter
• 1 medium banana

Instructions:
 Spread PB on tortilla, wrap around banana.

Macros: 320 kcal | 22g protein | 44g carbs | 9g fat

Greek Yogurt + Granola Energy Jar

• 1 cup Greek yogurt (nonfat)
• ¼ cup granola
• 1 Tbsp chia seeds
• 1 tsp honey

Instructions:
 Layer yogurt, granola, chia, and honey in a jar.

Macros: 310 kcal | 28g protein | 38g carbs | 8g fat

Roasted Chickpea & Quinoa Power Bowl Cups

Macros (per serving): ~32g protein | 65g carbs | 12g fat
Ingredients (makes 4 snack cups):

• 2 cups cooked quinoa
• 1 cup roasted chickpeas (paprika + cumin seasoning)
• 1/2 cup Greek yogurt sauce (garlic + lemon + tahini)
• 1/2 cup roasted bell peppers & zucchini
• 2 Tbsp pumpkin seeds

Steps:

1. Roast chickpeas until crispy (425°F, 20–25 min).
2. Roast peppers and zucchini with olive oil.
3. Layer quinoa base, roasted chickpeas, vegetables, drizzle yogurt sauce.
4. Garnish with pumpkin seeds.

Lentil & Sweet Potato Energy Bites

Macros (2 bites): ~28g protein | 60g carbs | 10g fat
Ingredients:

• 1 cup red lentils (cooked and mashed)
• 1 small sweet potato (roasted and mashed)
• 1 scoop unflavored whey protein
• 1/2 cup rolled oats
• Spices: turmeric, cinnamon, black pepper
• 1 Tbsp almond butter

Steps:

1. Roast sweet potato, mash with cooked lentils.
2. Mix in oats, whey, and almond butter.
3. Roll into bites, chill to set.

Beet Hummus Pitas with Grilled Chicken

Macros (per pita): ~34g protein | 70g carbs | 14g fat
Ingredients:

• 2 whole-grain pitas
• 6 oz grilled chicken breast, sliced
• 1/2 cup beet hummus (beets, chickpeas, tahini)
• 1/2 cup arugula
• 1/4 cup crumbled feta

Steps:

1. Make beet hummus by blending roasted beets with chickpeas, tahini, lemon.
2. Spread inside pita, layer chicken, greens, feta.

Farro Salad Jars with Salmon & Citrus Dressing

Macros (per jar): ~38g protein | 68g carbs | 15g fat
Ingredients:

• 1 cup cooked farro
• 4 oz baked salmon, flaked
• 1/2 cup roasted asparagus
• 1/4 cup orange segments
• Dressing: olive oil, orange juice, Dijon

Steps:

1. Layer farro, salmon, asparagus in mason jar.
2. Add orange segments.
3. Pack dressing separately, drizzle before serving.

Tofu Satay Skewers with Peanut Dipping Sauce

Macros (2 skewers + sauce): ~32g protein | 64g carbs | 16g fat
Ingredients:

• 8 oz firm tofu, pressed and cubed
• Marinade: soy sauce, garlic, ginger, lime
• 1/2 cup peanut sauce (PB, soy, lime, honey)
• 1 cup brown rice (side prep)

Steps:

1. Marinate tofu cubes 2–3 hours.
2. Skewer and grill until crispy.
3. Serve with rice and peanut sauce.

Mediterranean Lentil-Stuffed Peppers

Macros (per pepper): ~30g protein | 70g carbs | 12g fat
Ingredients:

• 2 bell peppers, halved
• 1 cup cooked lentils
• 1/2 cup quinoa
• 1/4 cup olives + sundried tomatoes
• 1/4 cup feta
• Herbs: oregano, parsley

Steps:

1. Roast peppers until slightly softened.
2. Cook lentils + quinoa, stir in olives, feta, herbs.
3. Stuff peppers, bake 15 min.

High-Carb Tempeh Stir-Fry Wraps

Macros (per wrap): ~36g protein | 72g carbs | 13g fat
Ingredients:

• 2 whole-grain wraps
• 6 oz tempeh, cubed and stir-fried
• 1 cup stir-fry vegetables (bok choy, peppers, carrots)
• 1/2 cup jasmine rice
• Sauce: sesame oil + soy + chili paste

Steps:

1. Cook rice.
2. Stir-fry tempeh and vegetables in sauce.
3. Fill wraps with rice + stir-fry mix.

Spicy Black Bean & Eggplant Tostadas

Macros (2 tostadas): ~34g protein | 68g carbs | 12g fat
Ingredients:

• 2 whole-grain tostadas
• 1 cup roasted eggplant cubes
• 1/2 cup black beans (mashed with cumin)
• 2 oz shredded chicken (optional for added protein)
• Salsa verde, cilantro garnish

Steps:

1. Roast eggplant cubes until caramelized.
2. Spread mashed beans onto tostada, add chicken + eggplant.
3. Top with salsa verde + cilantro.

Wild Rice & Edamame Salad with Miso Dressing

Macros (per serving): ~32g protein | 75g carbs | 11g fat
Ingredients:

• 1 cup wild rice (cooked)
• 1/2 cup edamame
• 1/2 cup roasted carrots
• Dressing: miso paste, rice vinegar, sesame oil, ginger

Steps:

1. Cook wild rice.
2. Roast carrots.
3. Toss rice, edamame, carrots with miso dressing.

High-Protein Trail Mix Yogurt Cups

Macros (per cup): ~30g protein | 62g carbs | 15g fat
Ingredients:

• 1 cup Greek yogurt
• 1 scoop whey protein (vanilla)
• 1/2 cup homemade trail mix (almonds, dried cherries, oats, pumpkin seeds, dark chocolate shavings)
• 1 Tbsp flaxseed

Steps:

1. Mix whey into yogurt.
2. Top with trail mix and flaxseed.
3. Chill for 1–2 hrs for flavors to meld.