Beyond Health | High Protein / Snack 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.

Protein Shake + Banana

Servings: 1

Ingredients:

• 1 scoop whey protein (chocolate or vanilla)
• 1 cup unsweetened almond milk (or water)
• 1 medium banana

Instructions:

1. Blend protein powder with almond milk until smooth.
2. Eat banana on the side or blend in for extra carbs.

Macros: 260 kcal | 30g protein | 32g carbs | 3g fat

Cottage Cheese Protein Pudding

• 1 cup low-fat cottage cheese
• 1 scoop whey protein
• 1 Tbsp peanut butter
• 1 tsp cocoa powder

Instructions:
 Blend until smooth for a pudding-like texture.

Macros: 310 kcal | 35g protein | 20g carbs | 9g fat

Turkey & Cheese Roll-Ups with Crackers

• 4 oz sliced turkey breast
• 2 slices reduced-fat cheese
• 6 whole-grain crackers

Instructions:
 Roll turkey and cheese, serve with crackers.

Macros: 280 kcal | 28g protein | 22g carbs | 8g fat

Protein PB Yogurt Dip with Apple Slices

• 1 cup Greek yogurt
• 1 scoop vanilla whey protein
• 1 Tbsp peanut butter
• 1 medium apple, sliced

Instructions:
 Mix yogurt, whey, and PB into a dip; serve with apple slices.

Macros: 320 kcal | 34g protein | 32g carbs | 9g fat

High-Protein Trail Mix (batch prep 6 bags)

• 1 cup roasted chickpeas
• 1 cup almonds
• ½ cup pumpkin seeds
• ½ cup dried cranberries

Instructions:
 Divide into 6 snack packs.

Macros (per pack): 290 kcal | 18g protein | 25g carbs | 11g fat

Cottage Cheese & Berry Parfait

• 1 cup low-fat cottage cheese
• ½ cup blueberries
• 1 Tbsp ground flaxseed
• 1 tsp honey

Macros: 280 kcal | 28g protein | 22g carbs | 7g fat

Protein Energy Balls (Batch Prep)

(~12 balls, 3 per serving)

• 1 cup rolled oats
• ½ cup peanut butter
• 2 scoops whey protein
• 2 Tbsp honey
• 2 Tbsp chia seeds

Instructions:
 Mix ingredients, roll into balls, refrigerate.

Macros (per 3 balls): 310 kcal | 26g protein | 30g carbs | 9g fat

Mini Turkey & Quinoa Stuffed Peppers

Macros: ~32 g protein, 42 g carbs, 12 g fat

Ingredients

• 1/2 lb ground turkey
• 1/2 cup cooked quinoa
• 6 mini bell peppers
• 1/4 cup feta cheese
• Tomato paste, oregano

Steps

1. Cook turkey with tomato paste + oregano.
2. Mix in quinoa.
3. Halve and core mini peppers, stuff with mixture.
4. Top with feta, bake 15 min at 375 °F.

Cottage Cheese Parfait with Roasted Oats & Berry Compote

Macros: ~28 g protein, 48 g carbs, 11 g fat

Ingredients

• 1 cup cottage cheese
• 1/4 cup oats + 1 Tbsp honey + cinnamon (toasted)
• 1 cup berries + honey (compote)

Steps

1. Simmer berries with honey until thickened.
2. Toast oats with honey + cinnamon in oven.
3. Layer cottage cheese, compote, and toasted oats in glass.

Smoked Salmon & Avocado Whole-Grain Toast Stack

Macros: ~30 g protein, 36 g carbs, 14 g fat

Ingredients

• 2 slices whole-grain bread
• 4 oz smoked salmon
• 1/2 avocado, mashed
• Greek yogurt + dill spread

Steps

1. Toast bread, spread with yogurt-dill.
2. Add mashed avocado, then salmon.
3. Stack slices and cut into quarters for layered snack.

Mini Chicken & Hummus Flatbreads with Pickled Veggies

Macros: ~35 g protein, 44 g carbs, 12 g fat

Ingredients

• 1 small whole-wheat flatbread
• 1 chicken breast, grilled and sliced
• 2 Tbsp hummus
• Pickled carrots & onions

Steps

1. Spread hummus on flatbread.
2. Layer with sliced chicken and pickled veggies.
3. Cut into wedges for snacking.

Beef Jerky & Roasted Sweet Potato Bites with Yogurt Dip

Macros: ~32 g protein, 46 g carbs, 10 g fat

Ingredients

• 3 oz lean beef jerky (low sodium)
• 1 medium sweet potato, cubed
• 1/2 cup Greek yogurt + garlic + lemon

Steps

1. Roast sweet potato cubes at 400 °F until crisp.
2. Mix yogurt with garlic + lemon.
3. Serve jerky + potatoes with yogurt dip for balanced snack.

High-Protein Deviled Eggs with Tuna & Avocado

Macros: ~34 g protein, 30 g carbs, 15 g fat

Ingredients

• 4 hard-boiled eggs
• 1 can tuna, drained
• 1/4 avocado, mashed
• Dijon mustard, lemon juice

Steps

1. Halve eggs, remove yolks.
2. Mix yolks with tuna, avocado, Dijon, lemon.
3. Fill egg halves with mixture.
4. Serve with whole-grain crackers.

Greek Mezze Snack Box (Chicken Skewers, Tzatziki, Pita Chips)

Macros: ~38 g protein, 44 g carbs, 14 g fat

Ingredients

• 2 mini chicken skewers (grilled with oregano + lemon)
• 1/4 cup tzatziki (Greek yogurt, cucumber, dill)
• 6 whole-wheat pita chips
• Cucumber + olives

Steps

1. Grill chicken skewers.
2. Blend tzatziki.
3. Pack into snack box with pita chips, cucumbers, olives.

Mini Turkey Chili Cups with Cornbread Topper

Macros: ~40 g protein, 48 g carbs, 15 g fat

Ingredients

• 1/2 lb ground turkey
• 1 can kidney beans
• 1/2 cup cornmeal batter (for cornbread)
• Chili spices, tomato sauce

Steps

1. Cook turkey with beans + spices + tomatoes.
2. Spoon chili into ramekins.
3. Top each with spoonful of cornbread batter.
4. Bake until cornbread golden.

Protein Crepe Roll-Ups with Cottage Cheese & Berries

Macros: ~34 g protein, 42 g carbs, 11 g fat

Ingredients

• 1/2 cup oat flour + 1 scoop whey protein
• 2 eggs + almond milk (crepe batter)
• 1/2 cup cottage cheese
• 1/2 cup berries

Steps

1. Make thin crepes in nonstick pan.
2. Spread cottage cheese, top with berries.
3. Roll up crepes, slice into pinwheels.

Asian Chicken Lettuce Cups with Brown Rice & Peanut Sauce

Macros: ~38 g protein, 54 g carbs, 14 g fat

Ingredients

• 1 chicken breast, diced & sautéed with ginger + garlic
• 1/2 cup cooked brown rice
• 4 large romaine or butter lettuce leaves
• 1 Tbsp peanut butter + soy + lime (sauce)

Steps

1. Cook chicken with garlic + ginger.
2. Fill lettuce leaves with chicken + rice.
3. Drizzle with peanut sauce, fold into wraps.