RECIPES & MEAL IDEAS
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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!
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.
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!
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.
Power Oats
This is a hearty, energizing breakfast with great flavor.
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.
Kelsey's Taco Bowl
This is an easy, high-volume meal that works great for meal prep and busy weeks. It’s packed with protein, fiber, and flavor, and can be customized with toppings based on hunger, training days, or macro needs. Can be eaten as a bowl or with chips used for dipping! Topped with greek yogurt or sour cream, cheese and avocado!
Kreature of Habit Overnight Oats
An easy overnight oats packet that is PERFECT for travel. It’s gluten free, vegan, and has 30g of protein!
Chocolate PB Banana Overnight Oats
Overnight oats have been around forever, but that doesn’t mean they can’t be a fun staple. I coach CrossFit from 5–9am four days a week and train beforehand, so this is the perfect post-workout breakfast I can eat quickly between classes. It's also a great option for anyone who’s on the go in the morning. I like to prep a few jars ahead of time since they keep well in the fridge for up to three days. You can easily swap flavors to keep things interesting, too.
Banana, Carrot, & Zucchini Muffins
When you need something to make mornings a little easier and more fibrous! They’re lightly sweet, have 3 different types of produce, and are very kid-approved. These are great for breakfast, snack, or as a sweet treat later in the day. For a more balanced and filling breakfast, pair them with turkey sausage, greek yogurt, scrambled eggs, etc. We make these at our house almost every week!
Breakfast Tacos
Delicious tacos to start the morning! Easily customizable to macro preferences/hunger level. To make lower fat, substitute corn tortillas and turkey bacon, and do less avocado!
Pasta Salad in a Jar
Pasta salad is the ultimate choose-your-own-adventure lunch between endless pairings of noodles, dressings, beans, veggies, cheeses, and proteins. This is a combo I have been making on repeat lately, and one jar yields about 40g protein and 18g fiber without trying too hard.
Tangy Corn, Black Bean, & Avocado Dipping Salad
Yes, I eat this as a full meal! I try to keep canned corn and black beans in my pantry at all times so I can always make a version of this. This can be made many ways by swapping or adding different veggies (like tomato and cucumber). Not only is it delicious and packed with protein, fiber, and micronutrients, but it literally takes 5 minutes to make.
Air Fried Chickpeas
Easy, peasy high fiber, high protein meal to snack on.