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Meal Recipes

Healthy, simple, homemade, time-efficient meals (and sometimes with a little bit of help from ChatGPT) with no complicated scientific jargon.

It is best to switch between these meals throughout the week. For animal products, it is recommended to purchase those that are grass-fed or organic and also to wash animal meats (steak, chicken, etc.) throughly before cooking. I also do not recommend consuming steak more than 1x per week. 

My next steps will be to include vegetarian recipes that are high in protein

DISCLAIMER: This is a not a menu for a restaurant. These are recipes, all of which are general examples of meals that satisfy general nutritional requirements that have personally helped me function well as a runner and even just perform well in everyday life. Meals such as these tend to cover general macronutrient and micronutrient requirements, according to the National Academy of Sports Medicine (NASM). That being said, please use these recipes as general guidance for help, such as learning how to cook time-efficient meals at home instead of eating out at fast-food restaurants.

 

I do not claim any liability for any other issues that may coming upon following any recipes on this page. For specific dietary issues or allergens, or to address serious mental health conditions such as an eating disorder, please seek a nutritionist and/or registered dietician for proper guidance. 

Lunch & Dinner Meals

1. Pistachio-Coated Salmon & Vegatables

Estimated Time: 20-25 minutes

Serves 1-4 people depending on portion sizes

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Ingredients:

  • 1 bag Pistachios

  • 1 Salmon Fillet

  • ​1 tbsp Honey

  • 1 tbsp Panko Breadcrumbs

  • 2 tbsp parmesean cheese

  • 1 tbsp garlic

  • 1 tbsp olive oil

    • If no olive oil available, use 1 tbsp butter​

  • 1 bag of vegetables

Directions

1. Preheat oven to 400 F

2. Place Pistachios into a Ziploc bog, along with parmesean cheese and breadcrumbs. 

3. Mash pistachios with a hammer or hammer-like object until crushed

4. Cover baking sheet with olive oil or butter so Salmon will not stick to sheet while in oven

5. Coat Salmon with honey and 1 tbsp of garlic

6. Coat Salmon with pistachio mix

7. Open bag of vegetables and place onto baking sheet

8. Use all remaining pistachio mix to cover vegetables

9. Once oven temperature reaches 400 F, place baking sheet into the middle rack of oven

10. Cook for 20 minutes

11. Remove salmon from oven after 20 minutes

12. Enjoy! Great for a rich & luxurious meal

2. Magic Pasta & Vegetables

Estimated Time: 10 minutes

Can serve 1-3 people depending on portion sizes

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Ingredients:

  • 1 Box of Barilla+ High Protein Pasta

  • 1 bag of vegetables

  • 2 tbsp of olive oil and/or butter

  • 2 tbsp Parmesean Cheese

  • 1 tbsp Fresh/minced Garlic

  • Dash of Cajun Salt

  • Dash of Black Pepper

  • Dash of Red Pepper

  • Dash of Tumeric

  • ​1/2 cup Grape Tomatoes

  • 1/4 cup half & half

  • 1/3 cup pinenuts​

Directions

1. Bring a Large Pot of water to a Boil, setting the stovetop to HIGH. Add a dash of salt to speed up the process.

2. Quarter 1/2 cup Grape tomatoes with a knife

3. Once water is boiling, break pasta into half and put into pot. Stir to break up pieces and leave in water for about 9 minutes or until pasta becomes soft.

4. While pasta is cooking, pierce bag of vegetables and place into Microwave on HIGH for 4 minutes.

5. Once Pasta is soft, drain pasta with a strainer in the sink. Leave sitting.

6. If vegetables are done, place in large bowl and combine with 1 tbsp of butter or olive oil and parmesean cheese or salt. Stir.

7. While Pasta is draining, add a dash of butter or olive oil or butter into pan and set to medium heat. 

8. Place pinenuts into pan and sautee for 2 minutes, until pinenuts are golden-brown in color.

9. Add spices, red pepper, black pepper, tumeric, and a Dash of Cajun Salt.

10. 30 seconds later, add garlic and chopped-up tomatoes.

11. Turn stovetop off and add drained pasta. Top with remaining parmesean cheese

12. Stir all ingredients together and enjoy!

​

3. Simple Salmon, Arborio Rice, & Baked Beans & Vegetables

Estimated Time: 25 minutes

Typically serves 2 people, but if Salmon is large and other portion sizes are larger, it can serve up to 4 or more

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Directions

Salmon, Beans, and Vegetable Mix

1. Preheat oven to 400 F

2. Cover baking sheet with olive oil or butter to reduce stickiness

3. Coat Salmon with Parmesan cheese & black pepper

4. Open 1/2 can of Red Kidney beans and place onto baking sheet. Add salt & pepper

5. Open bag of vegetables and place onto baking sheet. Add salt & pepper 

6. Once oven temperature reaches 400 F, place baking sheet into the middle rack of oven

7. Cook for 20 minutes

8. Remove baking sheet from oven after 20 minutes and let cool for 3-5 minutes

​

Arborio Rice

1.Boil 4 cups of water in a small saucepan, then reduce to a simmer

2. Place 1 cup of rice into a medium saucepan and set to medium heat

3. Add 1 cup of water to the rice every 5 minutes or until rice has absorbed water. Stir periodically with a wooden spoon to reduce stickiness to saucepan

4. Repeat until 1 cup of water left, stirring until all water is saturated with rice

5. Top rice with salt & pepper as desired.

​

Serve both on a plate and enjoy!

4. Breaded/Grilled Chicken with Rice, Pinenuts, & Vegetables

Estimated Time: 20 minutes

Can serve 1-4 people depending on portion sizes

NOTE: Rice will contain pinenuts with this meal

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Ingredients:

  • 2 chicken breasts or thighs

  • 1 cup flour

  • 1/2 cup panko breadcrumbs (optional)

  • 2 tbsp Parmesean Cheese

  • 1 tbsp Fresh/minced Garlic

  • Dash of Cajun Salt

  • Dash of Black Pepper

  • 1/3 cup pinenuts​

  • 1 Bag Vegetables

  • ​1 cup of Jasmine Rice

  • 1 cup water

Directions

Chicken

1. Wash and pat dry chicken pieces.

2. Place flour, breadcrumbs, and parmesean cheese into ziploc baggie

3. Mix chicken within Ziploc baggie

4. Put stove top to medium-high heat and place iron steel pan onto heated area. Coat with olive oil.

5. Once pan is heated, place chicken onto pan. Let sit for about 6 minutes or until bottom side is golden-brown

6. Once one side of the chicken is cooked, flip to the other side and leave on stove-top until completed.

7. Turn heat off and move chicken to separate plate

​

​Rice (White/Jasmine)

1. Place 1 cup of water into a medium-sized pan. Heat stove-top up to HIGH heat and wait until water is boiling

2. Once water is boiling, add 1 cup of rice and pinenuts

3. Reduce heat to low and let rice simmer for about 10-12 minutes. Cover pot with a lid if possible.

4. Once rice is done simmering, turn off stovetop, stir up the rice, and add olive oil as needed or as desired.

​

Vegetables

Same Recipe as Magic Pasta Recipe as Above​

Once all are completed, mix together onto a plate and enjoy! Can also be enjoyed with water and/or smoothie from the morning!

5. Grilled Steak w/ Mushrooms, Rice, and Vegetables

Estimated Time: 20-25 minutes

This picture feeds one person, but it can also serve 1-4 people depending on how large portion sizes are

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Ingredients:

  • 1 grass-fed steak flank or tenderloin​​​

  • 1 box of mushrooms

  • 1/2 Onion

  • 1 Box of Barilla+ High Protein Pasta

  • 1 bag mixed vegetables

  • 2 tbsp of olive oil and/or butter

  • 2 tbsp Parmesean Cheese

  • 1 tbsp Fresh/minced Garlic

  • Dash of Cajun Salt

  • Dash of Black Pepper

  • Dash of Red Pepper

  • Dash of Tumeric

  • ​1/2 cup Grape Tomatoes

  • 1/4 cup half & half

  • 1/2 cup pinenuts​

Steak

1. Wash and pat dry steak flanks/tenderloin

2. Dice & Chop and slice Onion into tiny pieces

3. Dice & Chop 2 Garlic gloves into tiny pieces

4. Put stove top to medium heat and place iron steel pan onto heated area. Coat with olive oil.

5. Once pan is heated, place onions and pinenuts onto pan and sautee until golden brown, 2 minutes

6. Turn heat up to medium high heat and place steak onto pan. Sprinkle with cajun salt, black pepper, and garlic gloves. Let steak cook for 5-6 minutes

7. Once one side of the steak is cooked, flip to opposite side and leave on stove-top for another 5-6 minutes or until complete/desired.

8. Turn heat off and move chicken to separate plate.

​

Pasta & Rice

Same as Same Recipe as Magic Pasta Recipe Above

​

Once all are completed, mix together onto a plate and enjoy!

 

NOTE: The carb part of this meal does not necessarily need to be pasta! Rice is also commonly enjoyed with this meal as well (Refer to dinner recipe #3 for reference)​​​

Breakfast Meals

1. Eggs, Toast, and High Protein Smoothie

Estimated Time: 5 minutes

This specific meal serves only serves 1 person, but portion sizes can be doubled, trippled, etc. to serve more

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Ingredients:

  • 1 cup Smoothie mix

  • 1 cup Almond Milk

  • 1 cup Water

  • 1/2 cup Okios Greek Yogurt

  • 1 tbsp Whey Protein or 1 g of Creatine Monohydrate

  • 1 tbsp peanut butter (optional)

  • 3 large Eggs

  • Dash of Black Pepper

  • Dash of Cajun Salt (optional)

  • 1 tbsp Parmesean Cheese (optional)

  • Dash of Spinach (optional)

  • 1-2 slices of toast

  • 2 tbsp olive or butter​​

Directions

Smoothie

  1. Combine smoothie mix, almond milk, water, Greek Yogurt, Whey Protein/creatine and peanut butter (if desired) into blender.

  2. Blend until there are no chunky parts of the smoothie left, and pour into a glass

Eggs​

**NOTE: This may eventually evolve into an omelette recipe

  1. Preheat stovetop to medium-high heat

  2. Take three eggs and break into a bowl or mug.

  3. Scrammble the eggs in bowl with a fork

  4. Place iron-cast pan onto stovetop and put 1 tbsp olive oil or butter onto pan. Spread or wait until bottom of pan is covered

  5. Once pan is heated up, place eggs onto pan and wait until bottom side becomes solid. Dash with any sides (black pepper, red pepper, cajun salt, cheese, spinach, etc.) at this time

  6. Once one side of eggs is cooked, flip eggs with iron fork or spatula and cook other side

  7. Once both sides are cooked, remove from pan and place on plate

Toast

1. Take 1-2 slices of toast and place into toaster

2. Once toast comes up or toasting reaches a desired level (ideally, solid but not stuff, and a light to moderate brown color), remove from toaster and place onto plate

3. Spread 1 tbsp of butter or olive oil onto toast​

​

Combine all of these foods to enjoy a fast, light, & healthy breakfast! Also commonly enjoyed with coffee!

2. Oatmeal, Assorted Fruit, & Eggs

Estimated Time: 3-5 minutes

This specific meal serves only serves 1 person, but portion sizes can be doubled, trippled, etc. to serve more

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Ingredients:

  • 1 cup high fiber/high protein oats

  • 1/4-1/2 cup grapes

  • 1-2 cups of water

  • 1 apple

  • 1 banana

  • 3 large Eggs

  • Dash of Black Pepper

  • Dash of Cajun Salt (optional)

  • 1 tbsp olive or butter​​

Oatmeal

  1. Place 1 cup of oats into a small to medium bowl

  2. Bring a pot of 1-2 cups water to a boil

  3. Combine water with oats​

Eggs​

**NOTE: This may eventually evolve into an omelette recipe

  1. Same recipe as breakfast item #1 (see above)

Fruit

1. Combine with Oatmeal and eggs in whichever way you desire​

​

Enjoy this fast, light, & healthy breakfast! Also commonly enjoyed with coffee and/or water!

Directions

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