Meals

Quick and healthy meals

Egg and Spinach Wrap

Recipe:

4 whole Eggs

Seasoning: Italian, black pepper, salt, chili powder

Melt 2 tbsp cottage cheese

1 large whole wheat tortilla

1 ½ cup spinach

Nutrition:

Calories: 451

Fat: 24 g

Cholesterol: 825 mg

Sodium: 538 mg

Potassium: 554 mg

Carbohydrate: 27 g

Fiber: 4 g

Sugar: 2 g

Protein: 33 g

This meal is packed in protein, omega-3s, and b vitamins due to the eggs as well as vitamin K, folate, and vitamin A from the spinach.

Lamb and Sweet Potato

Recipe:

0.75 lb lamb

1 tsp olive oil

1 garlic clove, minced

½ tsp smoked paprika

½ tsp ground cumin

¼ tsp salt

¼ tsp black pepper

Juice of ½ lemon

1 medium sweet potato skinned and cubed

Sauce:

¼ cup greek yogurt

½ tsp tahini

½ garlic clove minced

Lemon juice

pinch of salt

Bake potato and assemble in bowl

Nutrition:

Calories: 1042

Fat: 56 g

Cholesterol: 209 mg

Sodium: 1375 mg

Potassium: 2336 mg

Carbohydrate: 64 g

Fiber: 10 g

Sugar: 22 g

Protein: 77 g

This meal is packed with healthy monounsaturated fats as well as complex carbs due to the sweet potato. The lamb is full of protein, vitamin B12, and iron.

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Chicken and Rice Bowl

Recipe:

2 Chicken breast

Spices: 1 tsp paprika, 1 tsp chili powder, ½ tsp cayenne pepper (adjust for heat), 1 tsp garlic powder, ½ tsp onion powder, ½ tsp cumin, ½ tsp salt, ¼ tsp black pepper

Marinate in olive oil and lemon juice and cook

1 ½ cup rice

Nutrition:

Calories: 889

Fat: 19 g

Cholesterol: 298 mg

Sodium: 2818 mg

Potassium: 1389 mg

Carbohydrate: 75 g

Fiber: 4 g

Sugar: 1 g

Protein: 100 g

Packed in protein and carbs (excellent for muscle recovery) and low in fat.

Lentil and Chickpea Curry

Recipe:

Lentil and chickpea curry:

1 cup cooked lentils

1 cup cooked chickpeas

1 cup rice

1 tomato

½ onion

1 tbsp olive oil

Fresh herbs

Nutrition:

Calories: 1027

Fat: 25 g

Cholesterol: 0 mg

Sodium: 1700 mg

Potassium: 2463 mg

Carbohydrate: 163 g

Fiber: 43 g

Sugar: 22 g

Protein: 49 g

This meal is a great source of plant based protein and high in fiber. In addition, it is high in antioxidants.

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Sources:

MyFitnessPal:
MyFitnessPal. Under Armour, Inc., 2025, www.myfitnesspal.com.
ChatGPT:
OpenAI. ChatGPT. OpenAI, 2025, chat.openai.com.