Recipe library
Meals with real macros per serving, from the USDA food database. Log any of them in one tap, or add them to your meal prep.
38 recipes
- Dessert · 5 minFrozen Banana Nice CreamOne ingredient ice cream, plus peanut butter.170cal3gP29gC5gFby IronChow kitchen · saved 1×
- Dessert · 5 minGreek Yogurt Chocolate MousseRich and creamy, mostly protein.195cal22gP28gC3gFby IronChow kitchen
- Dessert · 3 minProtein Chocolate Mug CakeTwo minutes in the microwave.308cal36gP28gC10gFby IronChow kitchen
- Snack · 5 minEdamame with Sea SaltPlant protein you can eat by the bowl.292cal29gP22gC13gFby IronChow kitchen
- Snack · 2 minApple Slices with Peanut ButterSimple, crunchy and filling.218cal4gP33gC9gFby IronChow kitchen
- Snack · 15 minHard-Boiled EggsA dozen for the week, two per snack.143cal12gP1gC10gFby IronChow kitchen
- Snack · 3 minTurkey and Cheese Roll-UpsGood between meals on a cut.182cal18gP4gC10gFby IronChow kitchen
- Snack · 15 minNo-Bake Protein Energy BitesKeep a batch in the fridge for the week.159cal8gP18gC8gFby IronChow kitchen
- Snack · 2 minCottage Cheese and PineappleSweet, salty, and about 25 g protein.235cal25gP21gC5gFby IronChow kitchen
- Snack · 3 minChocolate Peanut Butter Protein ShakeTastes like a milkshake.490cal43gP47gC19gFby IronChow kitchen
- Dinner · 45 minTurkey Stuffed PeppersA full meal in a pepper.341cal26gP25gC15gFby IronChow kitchen
- Dinner · 30 minChicken Fajita Sheet PanPeppers, onions and chicken on one pan.561cal48gP57gC15gFby IronChow kitchen
- Dinner · 20 minCod Fish TacosLight, crunchy and quick.358cal37gP40gC7gFby IronChow kitchen
- Dinner · 35 minPork Tenderloin with Rice and CarrotsPork tenderloin is as lean as chicken breast.508cal42gP58gC11gFby IronChow kitchen
- Dinner · 35 minBaked Chicken ParmesanBaked, not fried, with real mozzarella.606cal58gP60gC14gFby IronChow kitchen
- Dinner · 30 minSteak, Potatoes and Green BeansA steakhouse plate at home.611cal50gP45gC25gFby IronChow kitchen
- Dinner · 15 minLemon Garlic Shrimp and ZucchiniDinner in 15 minutes.266cal40gP6gC10gFby IronChow kitchen
- Dinner · 25 minChicken Stir-FryUse whatever vegetables you have.606cal52gP78gC9gFby IronChow kitchen
- Dinner · 35 minTurkey Meatballs with MarinaraServe over pasta, zucchini noodles or in a sub roll.400cal32gP25gC20gFby IronChow kitchen
- Dinner · 45 minLean Beef ChiliBig pot, freezes well.428cal40gP32gC16gFby IronChow kitchen
- Dinner · 30 minSheet Pan Salmon and Sweet PotatoesOne pan, omega-3s, easy cleanup.495cal41gP19gC29gFby IronChow kitchen
- Lunch · 35 minChicken Burrito BowlsChipotle-style, about 600 calories a bowl.560cal43gP62gC16gFby IronChow kitchen
- Lunch · 30 minGreek Chicken PitasLemon-oregano chicken with a yogurt sauce.385cal43gP37gC8gFby IronChow kitchen
- Lunch · 20 minShrimp Fried RiceDay-old rice makes it best.445cal35gP53gC10gFby IronChow kitchen
- Lunch · 25 minChicken Pesto PastaWeighed pesto keeps the fat in check.499cal37gP53gC14gFby IronChow kitchen
- Lunch · 25 minBeef and BroccoliBetter than takeout and much lighter.489cal40gP59gC9gFby IronChow kitchen
- Lunch · 20 minGrilled Chicken Caesar WrapLight dressing, lots of chicken.405cal46gP29gC11gFby IronChow kitchen
- Lunch · 10 minTuna Salad Lettuce WrapsGreek yogurt instead of most of the mayo.150cal26gP4gC3gFby IronChow kitchen
- Lunch · 25 minTurkey Taco BowlsBurrito-bowl flavor with lean turkey.574cal33gP69gC19gFby IronChow kitchen
- Lunch · 40 minChicken Rice Broccoli BowlsThe classic prep: 5 lunches, about 50 g protein each.472cal48gP50gC7gFby IronChow kitchen
- Breakfast · 5 minSmoked Salmon BagelClassic, with light cream cheese.503cal28gP72gC11gFby IronChow kitchen
- Breakfast · 8 minPeanut Butter Banana OatmealWarm, filling and easy to scale up.619cal33gP85gC17gFby IronChow kitchen
- Breakfast · 30 minCottage Cheese Egg BitesLike the coffee-shop ones, for a fraction of the price.192cal19gP3gC12gFby IronChow kitchen
- Breakfast · 15 minProtein PancakesFluffy pancakes with a scoop of protein in the batter.372cal26gP46gC9gFby IronChow kitchen
- Breakfast · 3 minGreek Yogurt Berry ParfaitNo cooking, 30-plus grams of protein.460cal42gP56gC7gFby IronChow kitchen
- Breakfast · 25 minTurkey Sausage Breakfast BurritosFreeze them, microwave 2 minutes.482cal40gP26gC24gFby IronChow kitchen
- Breakfast · 5 minProtein Overnight OatsMake it the night before; grab it in the morning.560cal51gP61gC13gFby IronChow kitchen
- Breakfast · 10 minEgg White Veggie ScrambleA big, light scramble that keeps you full.298cal37gP15gC10gFby IronChow kitchen
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