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The Balanced Dish 🥘Healthy, easy, meal prep-friendly recipes + Macros
👩🏻‍🎓MSc Food Scientist + Nutrition Coach
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11/04/2026

This no-cook salmon rice bowl is the perfect lazy girl lunch/dinner when you want something healthy and satisfying without spending much time in the kitchen. It’s packed with protein, fiber, and healthy fat, and super delicious too.

Recipe below: 👇 (1 serving)

INGREDIENTS

Canned Salmon Power Bowl Base
- 1 can salmon in water, drained (You can also use tuna, but the nutrition info will slightly change)
- 3/4 cup cooked brown rice
- 1/4 cup steamed edamame beans
- 1/4 cup shredded carrots
- 1/4 cup shredded cabbage
- 1/4 cup sliced cucumber,
- 1/4 medium avocado, sliced
- 1-2 tsp furikake seasoning (Japanese rice seasoning)

Spicy Mayo Sauce
- 1 tbsp light mayonnaise
- 3 tbsp Greek yogurt, plain 0% fat
- 1/2 tbsp hot sauce
- 1/4 tsp soy sauce
- 1/4 tsp maple syrup

METHOD
- For the sauce, whisk together the mayonnaise, Greek yogurt, hot sauce, soy sauce, and maple syrup until smooth. Set aside.
- Layer cooked brown rice, salmon, edamame, carrots, cabbage, cucumber, and avocado in a bowl.
- Sprinkle with rice seasoning.
- Drizzle the sauce over the bowl, and enjoy!

✅ Nutrition Info (Per Serving):
530 kcal; 36g protein; 68g total carbs; 9g fiber; 16g fat

Enjoy! ❤️

10/29/2026

Here’s a spicy, hearty, flavorful, and protein-packed chili recipe perfect for cozy fall nights.

Recipe below: 👇 (6 servings)

INGREDIENTS

- 1 lb ground meat (I used ground chicken but the classic recipe calls for ground beef)
- 1 medium yellow onion, diced
- 3 cloves garlic, minced
- 1 red bell pepper, diced
- 1 tbsp olive oil
- 1 can (15 oz) kidney beans, drained
- 1 can (15 oz) pinto or black beans, drained
- 1 can (15 oz) tomato sauce
- 2 cups canned diced tomatoes
- 2 tbsp tomato paste
- 1½ cup chicken (or beef) broth
- 2 tbsp chili powder
- 1 tbsp smoked paprika
- 1 tbsp ground cumin
- 2 tsp garlic powder
- 2 tsp onion powder
- 1 tsp ground black pepper
- 2 tbsp brown sugar
- salt to taste

METHOD

- Sauté the onion and garlic in olive oil.
- Add the ground meat and cook until browned.
- Add the remaining ingredients and spices.
- Stir well to combine.
- Cover and simmer for 20–25 minutes.
- Serve with a dollop of sour cream, fresh jalapeño slices, and grated cheese.

✅ Nutrition Info (Per Serving):
380 kcal; 28g protein; 50g total carbs; 14g fiber; 9g fat

Enjoy! ❤️

10/19/2026

If you love apple crisp, you have to try this warm and cozy apple crisp yogurt bowl. It’s creamy, packed with protein and fiber, and it’s the perfect breakfast for a chilly morning! Recipe below: 👇 (1 serving)

INGREDIENTS (1 serving)

Apple crisp

- 1 medium apple, diced
- 1 tsp coconut oil
- 1 tsp ground cinnamon
- 1/4 tsp ground nutmeg
- A pinch of salt (optional)
- 1 tbsp maple syrup
- 1/4 cup rolled oats

Yogurt bowl

- 3/4 cup Greek yogurt, plain, 2%
- 1 tbsp maple syrup (for drizzling)

METHOD

- Heat the coconut oil in a pan over medium heat.
- Add the diced apple, ground spices, a pinch of salt, and maple syrup. Cook for 2–3 minutes, until lightly caramelized.
- Stir in the rolled oats and cook for another 2–3 minutes, until the oats turn crispy.
- Add the Greek yogurt to a bowl.
- Top with the warm apple crisp and drizzle with maple syrup.
- Enjoy!

✅ Nutrition Info (Per Serving):
445 kcal; 20g protein; 78g total carbs; 8g fiber; 9g fat

Enjoy! ❤️

10/13/2026

A rich, chocolatey breakfast that tastes like dessert but is packed with protein. This single-serving baked oats recipe comes together in minutes and can be made in the air fryer or oven! Recipe below 👇

INGREDIENTS (1 serving)

- ¼ cup rolled oats
- 1 tbsp unsweetened cocoa powder
- ¼ tsp baking powder
- 1 egg
- 2–4 tbsp 2% milk
- ⅓ cup plain 2% Greek yogurt
- ½ tsp vanilla extract
- 1 tbsp maple syrup
- 1 tbsp semi-sweet mini chocolate chips

METHOD

1. Mix the rolled oats, cocoa powder, and baking powder in a bowl.
2. Add the egg, milk, Greek yogurt, vanilla, and maple syrup. Stir until well combined.
3. Fold in the chocolate chips.
4. Air fry at 320°F for 8–10 minutes, or until the center is set.
5. If using the oven, bake at 350°F for 15–20 minutes, or until the center is set.

✅ Nutrition per serving:
360 calories | 19g protein | 46g carbs | 5g fiber | 14g fat

Enjoy ❤️

09/28/2026

This egg salad gets an extra protein boost from creamy cottage cheese, while avocado adds healthy fats.

Ingredients:
- 1/4 cup 2% cottage cheese
- 2 large eggs, hard-boiled and chopped
- 1/2 medium avocado, diced
- 2 tbsp tomato, chopped
- 2 tbsp red onion, chopped
- 2 tbsp cilantro, chopped
- 1–2 tsp lime juice, to taste
- 1/2 tsp salt, or to taste
- 1/2 tsp ground black pepper
- 1/2 tsp chili flakes, optional

Method:
- Add all the ingredients to a bowl and mix until combined.
- Taste and adjust the seasoning or lime juice as desired.
- Serve immediately and enjoy!

✅ Nutrition Info (per serving):
310 kcal; 20 g protein; 15 g total carbohydrates; 5 g fiber; 21 g fat

Enjoy! ❤️

09/21/2026

This apple pie overnight oats combine spiced overnight oats with caramelized cinnamon apples and toasted walnuts for a delicious make-ahead breakfast. It’s rich in protein and fiber, yet tastes like apple pie.

Recipe below: 👇 (1 servings)

INGREDIENTS

Oats base
- 1/3 cup Rolled oats
- 1 tbsp Chia seeds
- 1/2 tsp ground cinnamon
- 1/8 tsp ground nutmeg
- 1/2 tbsp Maple syrup
- 1/2 tsp vanilla extract
- 1/3 cup Greek yogurt, plain, 0% fat
- 1/3 cup 2% Milk

Toppings
- 1/2 cup Greek yogurt, plain, 0% fat
- Caramelized Cinnamon Apples
- 1 tbsp chopped Toasted Walnuts

Caramelized Cinnamon Apples Recipe
- 1/2 Medium apple
- 1 tbsp maple syrup
- 1 tsp ground cinnamon
- 1/8 tsp ground nutmeg

METHOD

- Mix all oat-base ingredients in a jar.
- Cover and refrigerate overnight.
- Cook the diced apple with maple syrup and spices until soft and caramelized.
- When ready to eat, top with Greek yogurt, caramelized apples, and toasted walnuts.

✅ Nutrition Info (Per Serving):
485 kcal; 28g protein; 67g total carbs; 9g fiber; 12g fat

Enjoy! ❤️

09/15/2026

These chipotle lime shrimp tacos are quick, easy, and packed with smoky, zesty flavor. They’re perfect for meal prep, making busy weeknight dinners simple and delicious. Recipe below: 👇

INGREDIENTS

Chipotle Lime Shrimp (Makes 10-12 tacos)

- 450 g raw large shrimp, peeled and deveined
- 2 tbsp canned chipotle sauce
- 3 tbsp fresh lime juice
- ¼ medium yellow onion, diced
- 4 garlic cloves, minced
- 1 tsp onion powder
- 1 tsp garlic powder
- 1 tsp smoked paprika
- ½ tsp ground black pepper
- 1 tsp salt
- 1 tbsp olive oil

Taco Assembly (For one taco)

- 1 small tortilla
- 4 cooked chipotle lime shrimp (per taco)
- 2 tbsp shredded cabbage and carrot mix
- Sliced red onions (as preferred)
- 1/4 medium avocado, sliced
- 3 tsp sour cream (I used low fat)
- Chopped cilantro
- Lime wedges

METHOD

1. Season the shrimp with onions, garlic, and other seasonings and marinate for 10–15 minutes.
2. Heat olive oil in a skillet over medium-high heat.
3. Cook the shrimp until both sides are pink and cooked through.
4. Warm the tortillas in a dry skillet or microwave.
5. Fill each tortilla with shrimp, avocado slices, and shredded cabbage & carrot mix.
6. Top with sour cream and cilantro.
7. Serve with lime wedges and enjoy!

✅ Nutrition Info (Per taco, approximate):
180 kcal; 11 g protein; 12 g total carbs; 1.5 g fiber; 9 g fat

09/08/2026

This healthy peach crisp yogurt bowl is made with protein-rich Greek yogurt and topped with warm cinnamon peaches and deliciously crispy oats. It’s an easy, high-protein breakfast that tastes like peach crisp in a bowl!
Recipe below: 👇 (1 serving)

INGREDIENTS

Peach crisp
- 1 peach, sliced
- 1 tsp coconut oil
- 1 tsp ground cinnamon
- A pinch of salt
- 1/2 tbsp maple syrup
- 1/4 cup rolled oats

Yogurt bowl
- 3/4 cup plain, low-fat Greek yogurt
- 1/2 tbsp maple syrup

METHOD

- Heat the coconut oil in a pan over medium heat.
- Add the sliced peach, ground cinnamon, a pinch of salt, and maple syrup. Cook for 2–3 minutes, until softened.
- Stir in the rolled oats and cook for another 2–3 minutes, until lightly toasted.
- Add the Greek yogurt to a bowl.
- Top with the warm peach crisp and drizzle with maple syrup.
- Enjoy!

✅ Nutrition Info (Per Serving):
365 kcal; 22g protein; 50g total carbs; 5g fiber; 10g fat

Enjoy! ❤️

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