FLOW & FUEL

The Wellness Kitchen

Recipes

Every recipe shows its macros up front. Filter by meal or search by craving.

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61 recipes

Snacks8 min

Buffalo Chicken Cucumber Bites

Creamy buffalo chicken piled onto crunchy cucumber rounds.

25g protein160 cal
Snacks8 min

Chicken Taco Cucumber Cups

Taco-seasoned chicken on cucumber rounds with salsa and cheese.

26g protein170 cal
Snacks5 min

Chocolate Protein Pudding

Thick, chocolatey pudding that sneaks in 25g of protein.

25g protein170 cal
Snacks11 min

Crispy Turkey Pizza Roll-Ups

Pizza flavor, zero crust — crispy turkey roll-ups with melty mozzarella.

24g protein190 cal
Snacks13 min

Egg-White Breakfast Quesadilla

A crispy folded quesadilla with egg whites, turkey bacon, and hot sauce.

27g protein210 cal
Snacks5 min

Strawberry Cheesecake Protein Bowl

Cheesecake-flavored yogurt with fresh strawberries and graham crumbs.

22g protein180 cal
Smoothies5 min

Banana Cream Pie Smoothie

Dessert-level banana cream flavor with 30g of protein.

30g protein340 cal
Dinner25 min

BBQ Chicken Plate (No Potatoes)

Saucy BBQ chicken with roasted veggies and a crisp side salad.

32g protein430 cal
Lunch25 min

BBQ Chicken Rice Bowl

Smoky-sweet BBQ chicken with grilled zucchini and peppers over rice.

33g protein410 cal
Lunch25 min

Beef & Sweet Potato Bowl

Cumin-spiced beef with roasted sweet potato and sautéed greens.

33g protein420 cal
Lunch20 min

Beef & Veggie Stir-Fry with Rice

Sliced sirloin flash-fried with crunchy veggies over jasmine rice.

32g protein430 cal
Smoothies5 min

Blueberry Muffin Protein Smoothie

Blueberry muffin flavor with oats, yogurt, and cinnamon.

28g protein310 cal
Breakfast17 min

Breakfast Lavash Flatbread

A crispy baked flatbread loaded with eggs, turkey bacon, and veggies.

38g protein353 cal
Lunch22 min

Chicken Fried Rice (Healthy Version)

Takeout-style fried rice made light with egg whites and spray oil.

35g protein430 cal
Lunch18 min

Chicken Shawarma Lavash Wrap

Shawarma-spiced chicken wrapped with cool cucumber and tzatziki.

38g protein380 cal
Lunch30 min

Chicken Veggie Power Bowl

Grilled chicken over jasmine rice with a rainbow of roasted veggies.

40g protein400 cal
Desserts10 min

Chocolate Almond Date Bark

The viral freezer bark — caramel-y dates, almond butter, and dark chocolate you smash into pieces.

3g protein210 cal
Smoothies5 min

Chocolate Cherry Recovery Smoothie

A post-workout blend of dark cherries, chocolate, and almond butter.

30g protein350 cal
Smoothies5 min

Chocolate Peanut Butter Banana Shake

The classic chocolate-PB-banana combo, protein-shake edition.

30g protein380 cal
Smoothies5 min

Coconut Vanilla Protein Shake

Creamy coconut-vanilla with chia for a little staying power.

28g protein310 cal
Breakfast5 min

Cottage Cheese Banana Split

A banana split that's actually breakfast — creamy, fruity, and 30g of protein.

30g protein286 cal
Dinner35 min

Cottage Cheese Egg Bake

A fluffy baked egg dish made extra creamy with cottage cheese.

32g protein360 cal
Breakfast8 min

Cottage Cheese Toast (Savory or Sweet)

Creamy cottage cheese on sourdough — go savory or sweet depending on your mood.

30g protein312 cal
Breakfast13 min

Egg & Turkey Sourdough Stack

An open-faced breakfast stack with eggs, turkey, and greens on sourdough.

40g protein392 cal
Dinner15 min

Egg & Veggie Scramble Plate

Breakfast-for-dinner: a loaded scramble with turkey and veggies.

28g protein420 cal
Breakfast13 min

Egg White & Whole Egg Veggie Scramble

A fluffy, veggie-packed scramble that keeps fat low and protein high.

35g protein312 cal
Lunch35 min

Garlic Chicken & Baby Potatoes

A meal-prep classic: garlicky baked chicken with roasted baby potatoes.

42g protein400 cal
Dinner22 min

Greek Chicken Wrap Plate

Oregano-lemon chicken in a warm wrap with tzatziki and roasted veg.

34g protein360 cal
Breakfast5 min

Greek Yogurt Bowl with Fruit & Seeds

A five-minute protein bowl with fruit, seeds, and zero fuss.

35g protein332 cal
Dinner25 min

Grilled Chicken & Broccoli Rice Bowl

A clean, comforting bowl of chicken, broccoli, and jasmine rice.

35g protein430 cal
Lunch35 min

Grilled Chicken & Potato Plate

Rosemary-lemon chicken with roasted baby potatoes and greens.

34g protein400 cal
Lunch22 min

Grilled Chicken Burrito Bowl

A fresh burrito bowl with lime, salsa, and creamy Greek yogurt.

35g protein410 cal
Dinner25 min

Grilled Chicken Burrito Bowl (Dinner)

A dinner-sized burrito bowl with black beans, corn, and avocado.

33g protein390 cal
Lunch20 min

Ground Beef & Rice Bowl

Lean beef over rice with garlicky sautéed spinach and peppers.

33g protein420 cal
Dinner20 min

Ground Beef Cauli-Rice Bowl

A low-carb beef bowl with mushrooms, spinach, and cauliflower rice.

33g protein460 cal
Lunch25 min

Ground Turkey + Sweet Potato Skillet

A one-pan skillet with cumin-spiced turkey and roasted sweet potatoes.

40g protein410 cal
Lunch15 min

Ground Turkey Tacos

Taco night energy at lunch — lean turkey, zero tortillas guilt.

38g protein390 cal
Dinner30 min

High-Protein Turkey Bolognese

A rich turkey bolognese over chickpea pasta for extra protein and fiber.

35g protein370 cal
Breakfast13 min

High-Protein Waffles (Greek Yogurt Base)

Blender waffles made from oats, yogurt, and protein powder.

35g protein327 cal
Breakfast15 min

Lavash Breakfast Wrap

A hearty egg-and-turkey wrap that packs 40g of protein into breakfast.

40g protein392 cal
Dinner20 min

Lavash Chicken Wrap + Cucumber Salad

A light dinner wrap with a tangy cucumber–red onion salad.

30g protein450 cal
Lunch8 min

Lavash Turkey Club Roll-Ups

A crunchy, fresh turkey club rolled into a light lavash wrap.

35g protein370 cal
Lunch25 min

Lean Ground Turkey + Potato Hash

A hearty skillet hash with chili-spiced turkey and roasted potatoes.

34g protein400 cal
Dinner30 min

Lean Steak & Veggies

Seared steak with roasted vegetables and a little sweet potato.

32g protein450 cal
Lunch35 min

Meal Prep Plate: Chicken + Potatoes + Veggies

The dependable meal-prep trio, seasoned simply and done right.

38g protein400 cal
Lunch22 min

Mediterranean Chicken & Rice Bowl

Bright lemon-parsley chicken with cucumber, tomato, and hummus.

34g protein400 cal
Lunch13 min

Mini Turkey Melt on Sourdough

A toasty open-faced turkey melt with tomato and spinach.

35g protein390 cal
Dinner20 min

Mini Turkey Tacos

Light turkey tacos on zero-carb tortillas with a zucchini side.

30g protein420 cal
Smoothies5 min

Mocha Coffee Protein Shake

Your morning coffee and protein shake in one frosty cup.

25g protein280 cal
Breakfast5 min

Power Smoothie

A blend-and-go breakfast with yogurt, fruit, and greens you won't taste.

35g protein352 cal
Breakfast30 min

Protein Muffin Cups (Prep Ahead)

Grab-and-go egg muffins you bake once and eat all week.

28g protein266 cal
Breakfast8 min

Protein Oats with a Twist

Classic oats leveled up with protein powder for a filling, cozy start.

40g protein430 cal
Dinner22 min

Shrimp & Quinoa Power Bowl

Garlic-chili shrimp over quinoa with avocado and a lemon vinaigrette.

33g protein400 cal
Breakfast17 min

Steak & Egg Power Plate

A classic steak-and-eggs plate with sautéed veggies and fruit on the side.

45g protein435 cal
Lunch35 min

Steak & Potato Meal Prep Plate

Grilled sirloin, Yukon golds, and roasted greens — meal prep royalty.

35g protein440 cal
Smoothies5 min

Strawberry Cheesecake Smoothie

Tastes like cheesecake, works like a protein shake.

30g protein320 cal
Breakfast25 min

Sweet Potato & Egg White Hash

A savory skillet hash with roasted sweet potatoes and fluffy egg whites.

35g protein390 cal
Smoothies5 min

Tropical Greens Smoothie

Pineapple, banana, and spinach — sunshine in a glass.

27g protein300 cal
Dinner35 min

Turkey Meatballs & Cauliflower Mash

Cozy comfort food — herby turkey meatballs over silky cauliflower mash.

32g protein440 cal
Lunch17 min

Turkey Taco Rice Bowl

All the taco flavor in a bowl — turkey, rice, salsa, and creamy yogurt.

42g protein420 cal
Lunch20 min

Veggie Chicken Stir-Fry

A fast, saucy stir-fry over jasmine or cauliflower rice.

40g protein390 cal