Beyond Health | Core & Balance Nutrition Snack 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.

Greek Yogurt with Walnuts & Honey

• 1 cup nonfat Greek yogurt
• 1 Tbsp walnuts
• 1 tsp honey

Macros: 220 kcal | 23g protein | 15g carbs | 6g fat

Smoothie for Joint Health

• 1 scoop whey protein
• 1 cup unsweetened almond milk
• ½ cup frozen cherries (anti-inflammatory)
• 1 Tbsp ground flaxseed (omega-3s)
• ½ cup spinach

Macros: 250 kcal | 28g protein | 20g carbs | 6g fat

Nut Butter Apple Slices with Protein Shake

• 1 medium apple, sliced
• 1 Tbsp almond butter
• 1 scoop whey protein mixed in water or almond milk

Macros: 310 kcal | 28g protein | 28g carbs | 9g fat

Trail Mix Energy Bites (Batch Prep)

Yields ~12 bites (3 per serving)

• 1 cup rolled oats
• ½ cup natural peanut butter
• ¼ cup honey
• ¼ cup chopped almonds + walnuts
• 2 Tbsp chia seeds
• 2 scoops whey protein (vanilla)

Instructions:
 Mix all ingredients, roll into 1-inch balls, refrigerate.

Macros (per 3 bites): 290 kcal | 26g protein | 22g carbs | 10g fat

Hummus & Veggie Snack Box

• ½ cup hummus
• 1 cup sliced cucumbers, peppers, celery
• 1 boiled egg (optional for extra protein)

Macros: 250 kcal | 14g protein | 20g carbs | 12g fat

Blueberry Almond Smoothie

• 1 scoop whey protein
• 1 cup unsweetened almond milk
• ½ cup frozen blueberries
• 1 Tbsp almond butter
• 1 tsp flaxseed

Instructions:
 Blend until smooth.

Macros: 280 kcal | 27g protein | 22g carbs | 9g fat

Trail Mix Yogurt Bowl

• 1 cup nonfat Greek yogurt
• 2 Tbsp trail mix (almonds, walnuts, raisins, pumpkin seeds)
• 1 tsp honey

Macros: 280 kcal | 24g protein | 28g carbs | 8g fat

Carrot & Celery Sticks with Hummus + Hard-Boiled Egg

• 1 cup sliced carrots + celery
• ¼ cup hummus
• 1 hard-boiled egg

Macros: 260 kcal | 16g protein | 22g carbs | 11g fat

Almond Butter Rice Cakes

• 2 rice cakes
• 2 Tbsp almond butter
• 1 tsp chia seeds

Macros: 270 kcal | 12g protein | 32g carbs | 10g fat

Protein Smoothie with Berries & Spinach

• 1 scoop whey protein
• 1 cup unsweetened almond milk
• ½ cup mixed berries
• ½ cup spinach
• 1 Tbsp flaxseed

Instructions:
 Blend until smooth.

Macros: 300 kcal | 30g protein | 26g carbs | 9g fat

Almond Butter Banana Rice Cake

• 2 rice cakes
• 1 Tbsp almond butter
• ½ sliced banana

Macros: 250 kcal | 12g protein | 32g carbs | 8g fat

Cottage Cheese & Pineapple Bowl

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

Macros: 280 kcal | 27g protein | 26g carbs | 7g fat

Mediterranean Mezze Cups

Macros: ~26 g protein, 38 g carbs, 12 g fat

Ingredients

• 1/2 cup hummus
• 4 oz grilled chicken breast, diced
• 1/4 cup tabbouleh (parsley, tomato, bulgur, lemon)
• Cucumber slices for dipping

Steps

1. Layer hummus in small cups.
2. Top with chicken cubes and tabbouleh.
3. Serve with cucumber slices.

Cottage Cheese with Roasted Pears & Walnut Crumble

Macros: ~24 g protein, 35 g carbs, 11 g fat

Ingredients

• 1 cup cottage cheese
• 1 pear, halved & roasted with cinnamon
• 2 Tbsp walnuts, toasted & crushed

Steps

1. Roast pear halves at 375 °F until caramelized.
2. Top cottage cheese with roasted pear slices.
3. Sprinkle walnut crumble on top.

Mini Lentil & Veggie Patties with Yogurt Dip

Macros: ~22 g protein, 40 g carbs, 10 g fat

Ingredients

• 1 cup cooked lentils
• 1/2 cup grated carrot & zucchini
• 1 egg, whisked
• 1/2 cup Greek yogurt with lemon & dill

Steps

1. Mix lentils, grated veg, and egg into batter.
2. Form into small patties, pan-sear until golden.
3. Serve warm with yogurt dip.

Avocado & Smoked Trout Rice Cakes

Macros: ~25 g protein, 32 g carbs, 12 g fat

Ingredients

• 2 brown rice cakes
• 1/2 avocado, mashed with lemon
• 3 oz smoked trout
• Microgreens

Steps

1. Spread avocado mash over rice cakes.
2. Top with smoked trout slices.
3. Garnish with microgreens.

Greek Yogurt Parfait with Chia, Berries & Pumpkin Seeds

Macros: ~27 g protein, 42 g carbs, 11 g fat

Ingredients

• 1 cup Greek yogurt
• 1 Tbsp chia seeds
• 1/2 cup mixed berries
• 1 Tbsp pumpkin seeds

Steps

1. Layer yogurt with chia and berries in a glass.
2. Sprinkle pumpkin seeds on top.
3. Chill for 10 minutes before serving.

Stuffed Mini Pitas with Falafel & Tahini Yogurt

Macros: ~24 g protein, 38 g carbs, 13 g fat

Ingredients

• 2 mini whole-wheat pitas
• 2 falafel patties
• 1/4 cup Greek yogurt + tahini + lemon
• Sliced cucumber

Steps

1. Warm mini pitas, cut pockets.
2. Insert falafel halves and cucumber slices.
3. Drizzle tahini-yogurt sauce inside.

Roasted Red Pepper Hummus & Veggie Sticks with Feta Crumble

Macros: ~23 g protein, 36 g carbs, 11 g fat

Ingredients

• 1/2 cup roasted red pepper hummus
• 1/4 cup feta cheese, crumbled
• Veggie sticks: carrots, celery, peppers

Steps

1. Spoon hummus into serving bowl.
2. Sprinkle feta over the top.
3. Serve with a variety of crisp veggie sticks.

Egg & Veggie Muffins with Spinach & Tomato

Macros: ~28 g protein, 30 g carbs, 10 g fat

Ingredients

• 4 eggs + 2 egg whites
• 1 cup spinach
• 1/2 cup cherry tomatoes, halved
• 1/4 cup feta

Steps

1. Whisk eggs and fold in spinach, tomatoes, feta.
2. Pour into muffin tin, bake at 350 °F for 20 min.
3. Serve warm or chilled.

Smoked Salmon & Quinoa Salad Cups

Macros: ~25 g protein, 40 g carbs, 12 g fat

Ingredients

• 1/2 cup cooked quinoa
• 3 oz smoked salmon, diced
• 1/4 avocado, diced
• Arugula, lemon vinaigrette

Steps

1. Mix quinoa, salmon, avocado, and arugula.
2. Portion into small ramekins or lettuce cups.
3. Drizzle with lemon vinaigrette.

Apple Nachos with Peanut Butter Greek Yogurt Dip

Macros: ~22 g protein, 42 g carbs, 12 g fat

Ingredients

• 1 apple, thinly sliced
• 1/2 cup Greek yogurt
• 1 Tbsp peanut butter
• 1 Tbsp granola, sprinkled

Steps

1. Arrange apple slices in “nacho” style on a plate.
2. Mix yogurt + peanut butter into dip.
3. Drizzle dip over apples, sprinkle granola.