RECIPES & MEAL IDEAS
CREATED BY THE BLACK IRON NUTRITION TEAM
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Rotisserie Chicken Sandwich (With a Kick)
A low-effort chicken sandwich!
Protein Energy Bites
These are one of my go to snacks for when needing a quick boost of protein and fiber! And you can usually find all of these items already in your pantry. If you don’t have ground flax seed, but you do have the whole seeds, you can easily grind them in a high powered blender at home!
Sweet Potato Taco Bowl
Need a replacement for Taco Night? Mix things up by using delicious sweet potatoes and filling them with all the fixins! The best part is that it will take no longer than 30 minutes!!!! The perfect meal when you’re short on time but need to cover all your bases!
Spicy Tuna Nori Bake
This meal is a one pan wonder. Japan was a foodie culture for sure and this easy meal prep takes me back to my travels there!
20-Minute Salmon Bowl
I love a good salmon and rice bowl, or poke bowl, so this is my go-to dinner when I’m craving something quick and have nothing prepped.
Steak Bowl
A great balance of protein, fat, carbs, and fiber!
Chicken Noodle Bake
This is a recipe that I got from my friend Thyme and Joy and I love it! It's the perfect cozy, high protein, dinner.
Chicken Adobo
This is a recipe that’s been in my family (from my aunt) for many, many years. It’s super simple to prepare, and both adults and kids enjoy it! It’s super customizable, so you can pair it with various styles of rice and vegetables. Even though it’s only a few ingredients, it’s packed with a ton of flavor and high in protein. It takes an hour to make, but all you need to do is dump all of the ingredients in a pot and let it cook for the hour. Enjoy!
Instant Pot Chicken & Quinoa Chili
I love how simple this recipe is. Very little prep and very little clean up! It’s high-protein, high-fiber, AND inexpensive. It’s a staple meal in my house!
Balanced Smoothie Bowl
I like to use this smoothie bowl as a “lighter” feeling, but still substantial lunch, as it’s got a decent balance of all macronutrients and 8g of fiber to keep me feeling satisfied for as long as possible. Toppings are fully customizable - lower fat needs? Take the peanut butter out or swap for a PB2 or honey drizzle. Lower carb needs? Aim to get the majority of your carbs here from the base, and swap the granola/bananas out for some crushed pistachios or almonds. Make it yours and get creative.
Big Ass Salad with Calorie-Free Honey Mustard Dressing
I eat a version of this salad almost every single day! The recipe below is how I make it typically, but feel free to experiment with different veggies and toppings. Obviously that will change the macros a bit, but that’s the beauty of a Big Ass Salad where the dressing is virtually calorie-free - fully customizable, the possibilities are endless! I’ll sometimes even throw in some roasted Brussels sprouts, broccoli, or cauliflower for a fun flavor / texture addition.
Tomatillo Salmon
This might seem intimidating if you’re not used to working with spices or peppers but the sauce yields plenty of leftovers that I have been using as salsa on EVERYTHING! Well worth the effort!
Teriyaki Chicken Bowl
When we make this meal we try to make at least double the servings for dinner so we have lunch the next day, but sometimes even triple the portions. It's meal prep without the formal meal-prepping.
Mander’s Breakfast sandwich
This is my GO TO breakfast sandwich for YEARS. It's my pre-training meal so it's high in carb + protein, but keeps me full for hours.
Cottage Cheese Egg Muffins
These are my go-to when I need something effortless and batch friendly! They're perfect for busy mornings when you need something nourishing and satisfying, because you can make a batch on Sunday and have breakfast sorted for the next few days. Pop one (or two) in the microwave for 30 seconds and if you need to, you can take them with you. They're portable!
Power Oats
This is a hearty, energizing breakfast with great flavor.
Sweet potato egg bites
The whole family will love these! You can change veggies easily to meet your preferences, or simply change the flavor that week! These are great on the go, or when you have busy mornings. They can also serve as a little pick me up during the day.
Shakshuka
Shakshuka is a Maghrebi dish I grew up on, and it’s been a staple in Middle Eastern cooking for generations. It’s simple, full of flavor, and easy to adapt to your own palate. Here’s one of my favorite easy versions — just keep an eye on those egg yolks; they cook faster than you think. I’ve been making this dish for 30 years and still almost burned mine, haha!
Greek Yogurt Peanut Butter Dip with Apple
This is one of my favorite quick, well-balanced snacks, especially in the Fall time when apples are in season. It has plenty of protein and fiber, so it’ll leave you satiated.
Sweet Thai Chili Beef Bowl
This meal comes together quickly. It’s been perfect for busy weeknights and uses minimal ingredients!