Stealth Health Life

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Stealth Health Life

Indulgent and nostalgic recipes, made healthier. Check reels tab for my high protein recipe videos!

10/31/2026

Another look into my next meal prep cookbook 📚

I don’t think I’ve ever enjoyed creating something as much as I’ve enjoyed creating this book

I’ve done everything I can to fully focus on what matters: making a book that I love, and that feels real

The photos are all taken in the moment the recipe was created. Most photos in the book came when I tested a recipe on a random afternoon, tasted it, went “woah that’s good”, and proceeded to run to my closet, grab my light and tripod, and took a photo of the food with my iPhone

For better or worse, the food presented in the book is exactly how it looked when I cooked it as written. I like to believe this means the odds of yours looking at least as good (or better) than mine, is pretty high

My goal is to bring a new level of joy to the process of meal prepping and eating healthier - and I think the only way to ensure other people will feel that while making my recipes, is to make sure I’m feeling it while making them myself

These are without a doubt the best recipes I’ve ever made

A major positive about self publishing, is that the turnaround time from book completion -> release date is much quicker than the traditional routes

So it’ll be here sooner than you think 🤝

- Tom

10/30/2026

Creamy Sausage & Bacon Breakfast Burritos

44g of protein before you even leave the house - chicken sausage, bacon, and cheesy steamed eggs wrapped up and ready to go. Breakfast meal prep that actually holds up in the freezer. Makes 6 burritos at 435 calories and 44g of protein each!

Per burrito (makes 6)
435 Calories
44g Protein
30g Carbs
17g Fat

Ingredients:
6 chicken sausages (these were from Target)
6 slices center cut bacon

3 tspn corn starch*
360g egg whites
90g low fat cheddar
Salt pepper
*the corn starch is specifically added here so that these can be frozen/reheated. It helps hold in moisture & prevent significant water purge on the reheat.

MICROWAVE STEAM COOK:
Microwave in 45 second increments. After each microwave - scrape the edges, mix thoroughly, then add back to microwave. The eggs are done cooking when they’re *mostly* firmed up - they’ll continue cooking after removing. If they’re slightly runny but seem close to done, let them sit for a few minutes and they will likely finish cooking with the residual heat.

This method cooks the eggs without direct heat - helping them retain more moisture, keeps them from sticking to pans/over cooking, and removes the need for any added oil. Also requires less dishes 👌

6 burrito tortillas
I used the high protein/low carb tortillas - but any burrito tortilla works. For reference - they’re 170 calories each, so adjust macros as needed based on the tortilla you use.

Finish with:
Spoonful of fat free Greek yogurt
Hot sauce of choice

If you want more indulgent meal prep recipes like this one, check out my cookbooks in my bio (300+ total recipes) 🫡

10/28/2026

Beef Bulgogi Burrito

Sliced sirloin marinated in a sweet and savory bulgogi sauce, wrapped up with creamy sriracha rice and a gochujang spicy mayo - Korean BBQ meets frozen burrito, and it works better than it has any right to. Makes 11 burritos at 515 calories and 40g of protein each!

Per Burrito (makes 11)
515 Calories
40g Protein
61g Carbs
11g Fat

Ingredients:
48oz Top Sirloin
Freeze 40-60 mins
Slice thin

Tenderizer:
4 tablespoons water
2 teaspoons baking soda
Soak with meat for 15 mins

Bulgogi Marinade:
6 tbsp soy sauce
4 tbsp honey
3 tbsp gochujang
2 tbsp dark soy sauce
3 tbsp zero cal sweetener*
2 tbsp garlic purée
2 tbsp ginger purée
1 tbsp toasted Sesame oil
1 tbsp rice vinegar
1/2 yellow onion
Salt & black pepper, to taste
*optional

Creamy Sriracha Rice:
240g sushi rice (dry weight)
400g plain skyr or Greek yogurt
50g sriracha
Handful of cilantro or green onions
Salt & garlic to taste

11 burrito tortillas

Garnish with green onions and sesame seeds

Low Cal Spicy Mayo:
150g low fat skyr or Greek yogurt
75g light mayo
15g gochujang
20g milk (or until desired consistency)
Pinch of salt
Sriracha to taste (optional)

REHEAT INSTRUCTIONS: remove from freezer, wrap in a paper towel, microwave for 2-3 mins, then air fry at 375 for 6-8 minutes to crisp up your tortilla, or pan fry

Notes:
- The baking soda + water step is a common stir fry technique, “velveting”, which alters the pH of the exterior of thin sliced meat keeping it tender as it cooks. This can work with any cheap/typically tougher cut of meat and makes it super tender. If you find it creates an off taste (it shouldn’t) - you can also rinse the meat after soaking in baking soda
- You can store the spicy mayo for 10-14 days refrigerated - or, equally distribute it on the interior of the burrito before rolling
- Macros for Top Sirloin, Lean Only, Trimmed (referencing the USDA food database), per 4oz: 150 cals, 25g Protein, 4.5g Fat

I post hundreds of free recipes here, and I also link my cookbook website if you want to support me or are looking for a convenient way to follow my recipes!

10/26/2026

Chicken Parmesan Pasta

This one brings all the classic chicken Parmesan flavors into a creamy pasta dish made for meal prep. Shredded chicken, tomato sauce, and plenty of Parmesan come together for a hearty, high-protein meal that reheats well straight from the freezer. Makes 10 servings.

UPDATED MACROS:*
Per serving (makes 10)
475 Calories
43g Protein
58g Carbs
10g Fat

Ingredients:
40oz chicken breast (1120g)
1, 28oz can of peeled or crushed tomatoes (784g)
2 tablespoons tomato paste
2 tablespoons minced garlic
1.5 tablespoons coarse salt
1 tablespoon Italian seasoning
1 tsp of black pepper, onion powder, chili flakes
15g parmigiano reggiano

High: 2-3 hours
OR
Low: 3-4 hours

672g pasta, cooked to 50%
(Aka, cook for half the time shown on the box)

300g 2% cottage cheese
240ml fat free milk
100g 1/3 fat cream cheese
150g parmigiano reggiano
1 tablespoon white miso (optional)
Salt & pepper to taste

Top with chopped basil

Notes:
- Store everything frozen - no need to thaw, just toss in the microwave with 2-3 tablespoons of milk or water, cover with a paper towel, and microwave for 3-5 mins until heated through. Add more liquid to reconstitute the sauce/increase creaminess
- Make sure to blend the cottage cheese for 2-3 mins to ensure it’s completely smooth all the way through - heating up slightly in the microwave can help with the process

If you want more indulgent meal prep recipes like this one, check out my cookbooks in my bio (300+ total recipes) 🫡

10/23/2026

PIZZA RICE 🍕🍚

This is episode 4 of my Big Batch Bowls meal prep series 👀

Ridiculously simple, and makes 8 HUGE servings

Per serving (makes 8)
680 calories
52g protein
72g carbs
20g fat

If you want an even lower cal version, you can drop the mozzarella cheese topping and it’ll be more of a pepperoni tomato rice, still delicious and macro friendly 🤌

—

RICE:
640g (3½ cups) dry long grain rice
900g (32oz) beef bone broth
To taste: Morton kosher salt, dried oregano

PEPPERONI BASE:
114g (4oz) pepperoni, diced
60g (4 Tbsp) tomato paste

BEEF:
900g (32oz) 96% lean ground beef
1 Tbsp Morton kosher salt
1 Tbsp garlic powder
1 Tbsp onion powder
1 Tbsp Italian seasoning

MIX-INS:
440g (~2 cups) marinara sauce
240g (1 cup) reduced-fat ricotta
60g (½ cup) Parmigiano Reggiano, finely grated
Large handful basil, sliced

TOPPING:
240g (1 cup) marinara sauce
240g (2 cups) 2% mozzarella, shredded

—

1. Add rice and beef bone broth, salt, and oregano to a large rice cooker and cook. To cook on stovetop, add an extra 1/2 cup of water

2. To a large pot add diced pepperoni and cook 5-6 mins until the fat starts to render. Stir in tomato paste and cook until it darkens slightly

3. Add 96% lean ground beef, 1 Tbsp Morton kosher salt, 1 Tbsp garlic powder, 1 Tbsp onion powder, and 1 Tbsp Italian seasoning, cook until fully browned

4. Add the cooked rice, marinara sauce, reduced-fat ricotta, finely grated Parmigiano Reggiano, and a large handful of sliced basil. Mix until fully combined, then smooth the top

5. Spread marinara sauce evenly over the top and sprinkle with shredded 2% mozzarella

6. Bake uncovered in a preheated 400°F (200°C) oven until the cheese melts, or cover and cook on the stovetop over low until melted. Divide into 8 servings and enjoy!

Store frozen, microwave 5-7 mins to reheat! I always like to sprinkle some extra parm over the top 🤌

10/23/2026

Creamy Lemon Parmesan Chicken & Rice

If you’re looking to switch up your usual chicken and rice, this one is worth adding to the rotation. Lemon-seasoned chicken paired with buttery basmati rice and a creamy Parmesan sauce for a simple meal prep with plenty of flavor. Makes 5 servings.

Per serving (makes 5)
495 cals
40g Protein
52g Carbs
15g Fat

Ingredients:
24oz chicken breast
Juice of 1 lemon
1 tablespoon olive oil
1 tablespoon salt
1/2 tablespoon pepper
1 tspn garlic powder

Sauce:
180g fat free evaporated milk
80g Parmigiano reggiano
Juice of 1/2 lemon
Pepper to taste
(Reserve other half of lemon for deglazing pan after cooking chicken)

320g basmati rice
30g butter
480g water
BRING WATER TO BOIL, COVER, REDUCE HEAT TO LOW, COOK FOR 15 MINUTES. REMOVE FROM HEAT, KEEP COVERED, LET SIT FOR 10 MORE MINUTES

Split in to 5 equal servings, top with sauce, and store in the freezer until ready to eat

I post hundreds of free recipes here, and I also link my cookbook website if you want to support me or are looking for a convenient way to follow my recipes!

10/21/2026

Homemade Canes Sauce (Low Calorie)

The exact same flavor as Raising Cane’s sauce at a third of the calories - five ingredients, five minutes, and a batch that lasts all week in the fridge. Makes 13 servings at just 65 calories each!

Per serving (40g):
65 Calories
5g Fat

Vs Cane’s version (40g):
190 Calories
19g Fat

This makes ~13 servings that are 40g each (1.5oz or about the same amount you get in a sauce cup at Cane’s)

300g Hellman’s light mayo*
150g Heinz no sugar added ketchup**
60g Lea & Perrins Worcestershire sauce
1.5 tsp salt and pepper (adjust to taste)

*Kraft also works
**Has to be Heinz otherwise it won’t taste close to normal Cane’s sauce

Store in an airtight container for 7-10 days in the fridge, could probably last up to 3 weeks. I used an empty hot sauce bottle for storage 👍

If you want more indulgent meal prep recipes like this one, check out my cookbooks in my bio (300+ total recipes) 🫡

10/19/2026

Creamy Cajun Chicken & Rice

Cajun-spiced chicken over buttery bouillon rice, smothered in a creamy lemon Cajun sauce that makes this one of those meals you genuinely look forward to all week. Chicken and rice never had it this good. Makes 5 servings at 500 calories and 43g of protein each!

Per serving (makes 5)
500 Calories
43g Protein
59g Carbs
9g Fat

Ingredients:
24oz chicken breast
Juice of ~1 lemon
1 tablespoon olive oil
1 tablespoon Cajun seasoning
2 tsp coarse salt*

*Use 1 tsp if using fine salt. General rule of thumb - if a recipe calls for coarse salt, and you’re using fine grain salt, divide the volume in half. Secondly - the “Cajun Seasoning” I used was found at Whole Foods and does not contain sodium - adjust salt content if the seasoning you’re using does have sodium

1 tablespoon butter
1 diced onion
1 diced red bell pepper
6 cloves minced garlic

320g basmati rice
580ml water
2 tsp chicken bouillon (2 chicken bouillon cubes, OR replace water with chicken broth)

BRING WATER TO BOIL, COVER, REDUCE HEAT TO LOW, COOK FOR 20 MINUTES. REMOVE FROM HEAT, KEEP COVERED, LET SIT FOR 10 MORE MINUTES

Sauce:
180g fat free evaporated milk
40g light cream cheese
30g fat free mozzarella
Juice of 1/2 lemon
1 tablesooon Cajun seasoning
Salt to taste
(Reserve other half of lemon for deglazing pan after cooking chicken)

Separate rice in to 5 even sized portions, top with chicken, and pour over sauce. Garnish with chives and enjoy!

I post hundreds of free recipes here, and I also link my cookbook website if you want to support me or are looking for a convenient way to follow my recipes!

10/18/2026

“i’m tired of eating plain chicken & rice”

Like many people, when i first got into fitness I basically accepted my life was going to be consuming plain chicken and rice, bland foods, and that it was the sacrifice necessary to achieve my goals

If a food tasted too good it almost became a negative experience, it became a signal that my progress might be stalled

Living that way was not only literally physically unhealthy, but it was incredibly demoralizing and a constant weight on my mental health

Growing up I was obsessed with food, I loved making crazy creations in the kitchen, seeking out the wildest food experiences I could find, and it was something that genuinely made life brighter and more fun - and somehow, the “healthy” pursuit of fitness completely stripped that away from me

This is what inspired me to do what I do today - bringing joy back to food, and still pursuing bigger and more challenging fitness goals along the way

I believe food is fuel not just for the body but also for the mind - it should energize you and meals should be something you always look forward to

I try and create the most indulgent recipes possible while still making them high protein, low calorie, and something that helps me hit my goals

Every recipe here is on my page (with the exception of pizza rice, but i’m posting that one soon)

If you prefer cookbooks, I have 3 and am working on a 4th, here is where you can find each recipe shown:

Meal Prep Cookbook
- Cheese Buldak (Korean Fire Chicken)

Slow Cooker Cookbook
- Peanut Miso Chicken
- Chicken Teriyaki

My next cookbook (coming soon)
- Pizza Rice
- Chili Cheese Rice Bowls

Stay tuned for more 👨‍🍳

10/16/2026

Creamy Chicken Fajita Burritos

This one takes classic chicken fajitas and turns them into a creamy, freezer-friendly burrito. Seasoned chicken, sautéed peppers and onions, chipotle sauce, and melted mozzarella all come together with refried beans for a burrito that’s packed with flavor. Makes 10 burritos.

Per burrito (makes 10)
390 calories
36g Protein
34g Carbs
12g Fat

The high protein tortillas, that we formulated specifically for my retail protein burritos, are officially available for sale on the Counter website. There are no tortillas that compare to these - we managed to create a tortilla that is not only significantly more macro balanced, but also literally tastes better than a standard tortilla you’d buy in stores. Real tortilla texture and taste. They don’t even compare to other “low carb” tortillas that quite literally taste like edible (?) plastic 😂 - what you’re getting here is simply a tortilla that tastes better, and works better for your diet 🙏

Ingredients:
4 bell peppers (I used red/orange)
1 sweet onion
Salt to taste

32oz thin sliced chicken breast�1/2 bunch of cilantro, finely chopped (reserve other half for garnish)�Juice of 1 lime
1 tablespoon avocado oil�1 tablespoon honey
1 tablespoon garlic powder�1 teaspoon chili powder
1 teaspoon paprika
1 teaspoon cumin�2 teaspoon coarse salt
Fresh black pepper to taste
1/3 cup water

220g 0% Greek yogurt
1 tablespoon chipotle hot sauce
100g mozzarella

300g refried ranchero beans (siete brand)
(30g per burrito)

10 tortillas (I used the new tortillas)

STORE FROZEN
To reheat, microwave wrapped in a paper towel for 1 minute 15 seconds. Air fry at 360 for 6-7 minutes to crisp up tortilla and finish cooking interior (timing may vary based on appliance). If you make more than 1 at a time, you’ll need to experiment with timing, but you’ll need to add microwave and air fry time to fully cook through.

If you want more indulgent meal prep recipes like this one, check out my cookbooks in my bio (300+ total recipes) 🫡

Address

2054 Forest Lane
Garland, TX
75042

Website

http://stealthhealthcookbook.com/, https://www.facebook.com/share/g/1JG7Z1netz/

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