Healthy Human Recipes

Welcome to our collection of Healthy Human Recipes – a delightful assortment of nutritious meals designed to fuel your active lifestyle! We believe that maintaining a healthy diet is key to achieving peak performance and overall well-being. Whether you're an avid athlete, a fitness enthusiast, or simply someone who values a balanced diet, our recipes are crafted to provide the energy and nutrients you need to stay at your best. From energizing breakfast bowls to power-packed salads and protein-rich smoothies, our carefully curated selection of recipes will tantalize your taste buds while nourishing your body. Let's embark on a culinary journey that celebrates health and vitality – because eating well is the first step towards living life to the fullest!

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Table of Contents

1. 5 Quick & Healthy Low Calorie Meals For Weight Loss & Building Lean Muscle

2. Balanced Bowls

3. Dr. Berg's Recipe for the Healthiest Pizza in the World

4. How To Build Muscle For $8/Day (HEALTHY MEAL PREP ON A BUDGET)

1.

5 Quick & Healthy Low Calorie Meals For Weight Loss & Building Lean Muscle

Chris Heria

Join Chris Heria as he shares 5 quick and healthy low-calorie meals for weight loss and building lean muscle. In each meal, Chris utilizes a variety of ingredients to create nutrient-rich dishes.

For Meal 1, he grills 8oz of chicken and pairs it with 3/4 cup of broccoli, 1 cup of spinach, 1 cup of sweet potato, and 1/4 cup of chopped onions. This meal provides 460 calories, 34g of carbs, 12g of fat, and 50g of protein.

Meal 2 features 2 whole wheat carb balance wraps, 8oz of ground turkey, 1/4 cup of chopped onions, 2 tablespoons of cilantro, 1/4 cup of chopped tomato, and 1/4 cup of chopped spinach. With 451 calories, 29g of carbs, 21g of fat, and 53g of protein, it is a nutritious option.

Meal 3 includes 1 cup of mixed vegetables, 8oz of chicken breast, 1/2 cup of peppers, 1/4 Hass avocado, and 1/4 cup of chopped onions. This meal contains 475 calories, 26g of carbs, 18g of fat, and 53g of protein.

For Meal 4, Chris prepares 6oz of salmon, 1 boiled egg, 1/2 tomato, 2 cups of mixed greens, 1/2 squeezed lemon, 3oz of baby carrots, 1/4 onion, and 1/4 Hass avocado. It has 493 calories, 26g of carbs, 22g of fat, and 46g of protein. Lastly,

Meal 5 consists of 2 spinach carb balance wraps, 1/2 cup of spinach, 8oz of chicken, 1/2 tomato, 1/4 Hass avocado, and 1/4 cup of chopped onions. This meal provides 498 calories, 46g of carbs, 22g of fat, and 59g of protein. These meals are not only delicious but also help in achieving weight loss goals and building lean muscle.

2.

Balanced Bowls

Tish Wonders

JERK & HONEY SALMON BOWL

Indulge in the delightful Jerk & Honey Salmon Bowl featuring two salmon fillets seasoned with 1 ½ tsp jerk seasoning (amount may vary depending on the spice blend), 2 tbsp extra virgin olive oil, ½ tsp honey, 1 tsp garlic powder, sea salt, and black pepper. Complementing the salmon is a refreshing avocado and mango salsa with 1 mango, 1 avocado, 2 spring onions, ½ red onion, juice of 1 lime, sea salt, and ¼ scotch bonnet (seeds removed), topped with a handful of fresh coriander. Enjoy the bowl with black rice made from 1 cup soaked black rice, 1 ½ cups water, and sea salt, sprinkled with 1 tbsp furikake for added flavor.

AUBERGINE, CORN & SALSA BOWL

For a delightful vegetarian option, savor the Aubergine, Corn & Salsa Bowl. Enjoy a hearty black bean and cumin quinoa made from 1 ½ cups cooked quinoa, 2 spring onions, ½ red pepper, 100g cooked black beans, and 40g fresh coriander. Enhancing the flavors is a cumin dressing with 1/3 cup extra virgin olive oil, juice of ½ lime, ½ tsp cumin powder, 1/8 tsp cayenne pepper, sea salt, and black pepper. The bowl is complemented by a vibrant cherry tomato salsa made from 220g cherry tomatoes, 1 small red onion, 20g fresh coriander, 1 garlic clove, ½ tsp chipotle paste, and juice of 1 lime, seasoned with sea salt.

On the side, enjoy chilli buttered corn made from 2 corn on the cob or 350g corn kernels, 1 spring onion, 25g butter, ½ chilli (amount may vary depending on spice), 20g fresh coriander, 1 tsp garlic powder, and sea salt. Complete the bowl with griddled aubergine seasoned with 1 aubergine, 1 tbsp garlic powder, 1 tbsp cumin seeds, ½ tsp smoked paprika, sea salt, black pepper, and extra virgin olive oil.

LEMON GARLIC & HERB CHICKEN BOWL

For a protein-packed option, relish the Lemon Garlic & Herb Chicken Bowl. Savor two chicken breasts seasoned with 1 tbsp mixed dried herbs, 1 tsp garlic powder, 4 chunky garlic cloves, 1 tbsp tamari, sea salt, black pepper, and extra virgin olive oil. Complement the chicken with a refreshing herby yogurt made from 300g yogurt of choice (e.g., coconut), 20g fresh mint, and 20g fresh dill.

Complete the bowl with a vibrant salad made from 100g cherry tomatoes, 1 red pepper, 1 green pepper, ½ cucumber, ½ red onion, and 80g olives, dressed with extra virgin olive oil, sea salt, 1 tbsp lemon juice, and 1 tbsp dried oregano.

All bowls serve 2 and are perfect for fueling your active lifestyle with nutritious and delicious meals.

3.

Dr. Berg's Recipe for the Healthiest Pizza in the World

Dr. Eric Berg DC

The key to the healthiest pizza in the world is in its crust, and you can easily make it at home using these simple ingredients. You'll need 2 cups of finely grated cauliflower and 2 cups of shaved mozzarella cheese. Additionally, you'll require 2 large eggs to bind the crust together. Don't forget to prepare your favorite healthy toppings. Dr. Berg recommends mushrooms, fresh tomatoes, and fragrant basil leaves for a burst of flavor.

To start, preheat your oven to 450°F (230°C) to get it ready for baking. Begin by finely grating the cauliflower, ensuring that there are no large chunks for a smooth texture. In a mixing bowl, combine the grated cauliflower, shaved mozzarella cheese, and eggs until they are well-mixed. This will create the base for your healthy pizza crust.

Next, spread out the cauliflower mixture on parchment paper, shaping it into your desired pizza crust size and thickness. Place the crust in the preheated oven and bake it for approximately 15 minutes until it becomes golden and crispy.

Once the crust is ready, it's time to add the delicious toppings. Start by spreading a layer of tomato sauce evenly over the crust. Be generous with the tomato sauce as it will enhance the overall flavor of your pizza. Sprinkle some extra mozzarella cheese on top of the sauce for that classic pizza taste.

Now, it's time to personalize your pizza with the healthy toppings of your choice. Consider adding the recommended mushrooms, fresh tomatoes, and fragrant basil leaves for a wholesome and tasty combination.

Lastly, return the pizza to the oven and bake it until the cheese is melted to perfection, covering the delicious toppings in gooey goodness. Once the cheese is melted and the toppings are slightly cooked, your healthiest pizza is ready to be enjoyed!

4.

How To Build Muscle For $8/Day (HEALTHY MEAL PREP ON A BUDGET)

Jeremy Ethier

The meal plan curated by Jeremy Ethier revolves around four main meals, each designed to contain a minimum of 20g of protein, ensuring constant elevation of muscle protein synthesis throughout the day. The total caloric intake for the plan is set at 2,700 calories, with an approximate protein content of 160g.

For Meal #1, the Breakfast Smoothie, you'll need 2 tablespoons (30g) of Peanut Butter costing $0.16, 2 cups (500mL) of 2% Milk priced at $0.30, 1 banana costing $0.16, 1/3 cup (30g) of Oats at $0.08, and 1 scoop (35g) of Whey Protein priced at $1.00. This delightful smoothie adds up to 766 calories, with 55g of protein, 78g of carbs, and 29g of fat.

Meal #2 is the Egg Stir Fry, which requires 3 whole eggs costing $0.42, ½ cup (~100g) of uncooked brown rice priced at $0.45, 1 chicken stock cube at $0.06, ½ cup each (~45g) of carrots, celery, and cabbage costing $0.12, $0.20, and $0.14 respectively. Additionally, you'll need 3-4 tablespoons of soy sauce priced at $0.08 and 2 teaspoons of garlic powder costing $0.04. This delicious stir fry adds up to 602 calories, with 27g of protein, 81g of carbs, and 18g of fat.

For Meal #3, the Fajita Bowl, you'll need ½ cup (~100g) of uncooked brown rice costing $0.45, 1 chicken stock cube at $0.06, 4 ounces (~110g) of raw diced chicken breast priced at $1.10, 1 green pepper costing $0.48, 1 diced sweet onion priced at $0.28, 1 cup (~230g) of canned pinto beans costing $0.30, ¼ cup (~100g) of salsa priced at $0.11, and various seasonings totaling $0.06. This flavorful bowl adds up to 782 calories, with 48g of protein, 130g of carbs, and 8g of fat.

Lastly, for Meal #4, the Ground Turkey Sweet Potato Dish, you'll need 4.5 ounces (~125g) of raw ground turkey (93/7) priced at $0.76, 10 ounces (280g) of raw diced sweet potato costing $0.73, 1 cup (~150g) of fresh green beans at $0.69, 1 tablespoon (15mL) of olive oil priced at $0.06, and various seasonings totaling $0.10. This hearty dish adds up to 560 calories, with 30g of protein, 58g of carbs, and 24g of fat.

With these cost-effective and nutritious meals, you can follow Jeremy Ethier's budget-friendly meal prep plan to maintain your desired calorie and protein intake while enjoying a variety of delicious options. Meal prepping the 3 main dishes for 3 days, alongside fresh breakfast smoothies, offers a balanced and convenient approach to meet your fitness goals. Additionally, you can introduce variety by swapping out protein, carb, or fat sources with equivalent budget-friendly alternatives, as well as experimenting with different seasonings, sauces, and vegetables for each dish. By adjusting the portion sizes of these meals based on your specific caloric and macronutrient needs, you can personalize the meal prep plan to better suit your individual requirements.