The Balanced Dish

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The Balanced Dish 🥘Healthy, easy, meal prep-friendly recipes + Macros
👩🏻‍🎓MSc Food Scientist + Nutrition Coach
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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! ❤️

09/01/2026

This no-cook salmon power bowl is my go-to when I 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 (105g when drained)
- ½ cup cooked brown rice
- ¼ cup steamed edamame
- ¼ cup shredded carrots
- ¼ cup shredded cabbage
- ¼ cup sliced cucumber,
- ¼ medium avocado, sliced
- 1-2 tsp furikake seasoning

Spicy Mayo Sauce

- 1 tbsp light mayonnaise (or regular)
- 3 tbsp Greek yogurt, plain 0% fat
- ½ tbsp hot sauce
- ¼ tsp soy sauce
- ¼ 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 furikake seasoning.
- Drizzle the sauce over the bowl, and enjoy!

✅ Nutrition Info (Per Serving):
572 kcal; 33g protein; 77g total carbs; 13g fiber; 31g fat

Enjoy! ❤️

08/25/2026

Creamy, chocolatey, and packed with protein—this mocha overnight oats is the perfect make-ahead breakfast for busy mornings. Recipe below: 👇 (1 serving)

INGREDIENTS

Oats base
- ⅓ cup Rolled oats
- 1 tbsp Chia seeds
- 1 tbsp Cocoa powder
- ½ tbsp Maple syrup
- ½ tsp Vanilla extract
- 1 shot Espresso
- ⅓ cup Greek yogurt, plain, 2% fat
- ⅓ cup 2% Milk

Toppings
- ½ cup Greek yogurt, plain, 2% fat
- 1-2 tbsp Semi-sweet chocolate chips
- ½ tbsp 2% Milk

METHOD

1. Mix the oats, chia seeds, cocoa powder, maple syrup, vanilla extract, espresso, Greek yogurt, and milk in a jar until well combined.
2. Cover and refrigerate overnight, or for at least 4 hours.
3. When ready to eat, microwave the chocolate chips and milk for 30 seconds to 1 minute in 20-second bursts, stirring between each burst.
4. Top with Greek yogurt, drizzle the melted chocolate overtop, and serve.

✅ Nutrition Info (Per Serving):
480 kcal; 28g protein; 60g total carbs; 10g fiber; 20g fat

Enjoy! ❤️

08/19/2026

This chicken noodle salad is perfect for a quick dinner when you don’t feel like cooking. It combines rotisserie chicken, crunchy vegetables, and rice noodles with a creamy, flavorful peanut dressing.

Recipe below: 👇 (4 servings)

INGREDIENTS

Creamy Peanut Dressing

- 4 tbsp creamy peanut butter
- 2 tbsp rice vinegar
- 4 tbsp soy sauce
- 2 tbsp maple syrup
- 4 tsp freshly grated ginger
- 2 tsp minced garlic

Salad Base

- 2 cups cooked rice noodles
- 3 cups shredded rotisserie chicken breast
- 1 cup shredded carrots
- 1 cup shredded cabbage
- 1 cup shredded cucumber
- ½ cup sliced red onion
- ½ cup dry-roasted edamame beans (or cooked)

METHOD

- Add the noodles, chicken, vegetables, and edamame to a large bowl.
- Whisk the dressing ingredients together.
- Pour the dressing over the salad and toss until well coated.
- Chill for 10-15 minutes before serving.
- Enjoy!

✅ Nutrition Info (Per Serving):
506 kcal; 41 g protein; 45g total carbs; 8g fiber; 19g fat

Enjoy! ❤️

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