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Haddock & Veggie Stir-Fry

Best protein-to-calorie ratio in the collection — ~47g protein at 355 kcal. Haddock is a lean white fish, very low in fat. Multiple colored vegetables cover vitamin C, K, folate, and iron. Great rest-day dinner when calories need to stay low but protein stays high.

7 ingredients · 1 serving · 74 kcal/100g

High-Protein Overnight Oats

Prep-ahead breakfast — assemble in 3 minutes the night before, wake up and eat. Oats + egg protein + pumpkin seeds = slow-digesting, blood-sugar stable start.

5 ingredients · 1 serving · 178 kcal/100g

Homemade Peanut Butter Honey Paste

Roasted salted peanuts blended smooth with raw honey. Dense preworkout fuel — slow-release fat energy from peanuts + quick sugars from honey. High in magnesium, niacin, and vitamin E.

2 ingredients · 14 servings · 538 kcal/100g

Honey Butter Pancake Sauce

3 ingredients · 1 serving · 381 kcal/100g

Lebanese Lentil Salad

Traditional cold lentil salad with fresh vegetables, olive oil and lemon. Simple, high-fiber, fat-loss friendly.

8 ingredients · 1 serving

Lentil & Tuna Power Salad

Probably the highest protein-to-calorie-ratio meal in the collection. Lentils (GI 29) + tuna build an unusual but effective combination — legume carbs anchor blood sugar while tuna pushes protein sky-high. Parsley and lemon provide vitamin C to increase iron absorption from lentils by up to 6×.

6 ingredients · 1 serving · 122 kcal/100g

Moist Whole-Wheat Brown Sugar Carrot Cake

14 ingredients · 20 servings · 302 kcal/100g

Mutabal (Baba Ghanoush – Syrian Style)

6 ingredients · 1 serving · 163 kcal/100g

Oats Pancake (High Protein)

5 ingredients · 1 serving · 180 kcal/100g

Raw Beet, Carrot, and Apple Salad

5 ingredients · 1 serving · 69 kcal/100g

Salmon & Broccoli Plate

Anti-inflammatory powerhouse. Salmon omega-3s suppress cytokine production from heavy training. Broccoli vitamin C boosts NK cell activity. The olive oil fat is intentional — broccoli's fat-soluble vitamins (K, C carotenoids) absorb 4× better with fat present.

5 ingredients · 1 serving · 139 kcal/100g

Sardine & Bulgur Salad

Underrated nutrient-dense meal. Sardines deliver omega-3, calcium, vitamin D, and B12 in one small fish. Bulgur is medium GI with 5g fiber per serving. Fresh parsley provides more vitamin C per gram than oranges — squeeze lemon to activate iron absorption from the sardines.

6 ingredients · 1 serving · 133 kcal/100g

Spinach & Feta Egg Muffins (6-Pack)

Meal-prep breakfast muffins — high protein, very low carb. Bake a batch on Sunday, reheat each morning. Great with meds since protein slows absorption for steadier effect.

6 ingredients · 1 serving · 136 kcal/100g

Sweet Egg Scramble with Honey and Mozzarella

4 ingredients · 1 serving · 212 kcal/100g

Sweet Potato Cocoa Brownies (Egg-Based, Large Batch)

9 ingredients · 1 serving · 173 kcal/100g

Tuna Rice Power Plate

Fast post-workout assembly — canned tuna needs no cooking. High protein, moderate fast carbs for glycogen. Lemon adds vitamin C to boost iron absorption from tuna. Ready in 15 min including rice.

6 ingredients · 1 serving · 127 kcal/100g

Turkey Tryptophan Bowl

Engineered for sleep. Turkey is the highest dietary source of tryptophan — when paired with complex carbs, insulin drives tryptophan across the blood-brain barrier where it converts to serotonin, then melatonin. Pumpkin seeds add magnesium and zinc, both critical for sleep quality and testosterone production.

5 ingredients · 1 serving · 141 kcal/100g

Whole Wheat Bread (100% Finah Flour)

6 ingredients · 1 serving · 204 kcal/100g

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4 ingredients · 1 serving · 134 kcal/100g