Stealth Health Life

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

08/24/2026

Korean BBQ Beef

Soy, gochujang, mirin, and oyster sauce slow-cooked into tender shredded skirt steak, served over rice with a spicy yogurt cream sauce that brings the whole bowl together. Korean BBQ flavors at home, for a fraction of the price, ten meals at a time. Makes 10 bowls at 505 calories and 36g of protein each!

Per Rice Bowl (makes 10)
505 Calories
36g Protein
56g Carbs
14g Fat

Korean BBQ Beef (per 4oz, makes 12)
295 Calories
30g Protein
12g Carbs
14g Fat

Ingredients:
48oz skirt steak, exterior fat trimmed lean
5 tbsp soy sauce
3 tbsp gochujang
3 tbsp mirin
2 tbsp honey
2 tbsp garlic purée
1 tbsp ginger purée
Black pepper, to taste

4 tbsp oyster sauce*
2 tbsp toasted sesame oil*

*Add after cooking/after shredding beef for best flavor. I added in at the beginning on accident, and it still tasted delicious, but generally better to add these at the end

Also, oyster sauces generally aren’t created equal - I recommend Lee K*m Kee brand or Lucky Brand (a vegan option). It should taste very umami & salty with deep caramelized sweetness (it shouldn’t taste fishy or bitter)

Low: ~6 hours
Or
High: ~4 hours

Spicy cream sauce:
200g nonfat skyr or greek yogurt
2 tbsp gochujang
2 tsps chili crisp
Add 40ml milk or until desired constituency
Salt & pepper to taste

600g Rice (uncooked weight)

Garnish with sesame seeds and green onions

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

08/23/2026

Spaghetti & Smashed Meatballs

BIG BATCH Pasta 🍝
Episode 5

Per serving* (makes 10):
665 Calories
50g Protein
80g Carbs
15g Fat

Meatballs
1360g (48oz) 93% lean ground beef
40g (1/3 cup) Parmigiano Reggiano, grated
5g (1 Tbsp) nutritional yeast
30g (2 Tbsp) olive oil
1 1/2 Tbsp coarse salt
1 Tbsp Italian seasoning
1 Tbsp garlic powder
1 tsp black pepper
1/2 tsp baking soda

Tomato Sauce
30g (2 Tbsp) olive oil, divided
300g (2 medium) sweet onions, diced
20 cloves garlic, minced or grated
170g (1 small can) tomato paste
1600g (56oz) crushed San Marzano tomatoes
900g (32oz) beef bone broth

Pasta
900g (32oz) spaghetti
600g (2 1/2 cups) water
Salt to taste
Italian seasoning to taste
Fresh basil, chopped

Instructions
1.) Add all meatball ingredients to a bowl and mix thoroughly. Form into large meatballs and place on a sheet pan (I formed into 14 XL meatballs). Place to side.

2.) For the sauce, heat 1 Tbsp oil in a large pot and cook onions until browned. Add another 1 Tbsp oil, minced garlic & tomato paste; cook 3–4 minutes. Add crushed tomatoes, bone broth & water and bring to a simmer.

3.) Bake meatballs at 400°F for 10 minutes, then broil on high for 7 minutes. Pour any rendered juices into the sauce. Smash meatballs flat with a spatula or spoon, then broil another ~7 minutes until deeply browned with crispy edges.

4.) Add spaghetti directly to the simmering sauce (break in half if needed to fit), along with salt & Italian seasoning. Simmer uncovered, stirring frequently, until pasta is tender and the sauce reduces, about 20–30 minutes.

5.) Add smashed meatballs and mix thoroughly so the beef breaks up and integrates with the pasta. Continue simmering to desired thickness. Finish with basil.

Divide into 10 servings, top with Parmigiano Reggiano, and enjoy!

-

*ENTIRE RECIPE MACROS
6653 Calories
500g Protein
797g Carbs
154g Fat

Adjust serving size based on your needs:
10 servings = 665 Cals, 50g Protein
13 servings = 510 Cals, 38g Protein
15 servings = 445 Cals, 33g Protein

08/21/2026

Frozen Cheesy Buffalo Chicken Burritos

One slow cooker batch, two ways to enjoy it - serve it as buffalo chicken dip or wrap it up and stack your freezer with 14 high protein burritos. Makes 14 burritos at 450 calories and 37g of protein each!

Per Burrito (Makes 14)
450 Calories
37g Protein
40g Carbs
16g Fat

This one also doubles as the best slow cooker buffalo chicken dip you’ll ever make. Macros are ridiculous too 👇

Entire Batch of Buffalo Chicken Dip:
3600 Calories
432g Protein
103g Carbs
171g Fat

Ingredients:

48oz Boneless Skinless Chicken Thighs
Salt, garlic, onion, paprika, chili powder (~1 tsp each)
1 packet ranch seasoning
1 tablespoon fresh chopped dill
100g Buffalo sauce

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

750g blended cottage cheese
200g 1/3 fat cream cheese
200g Buffalo sauce
200g 2% cheddar cheese
60g Honey
30g butter
Handful of chopped chives

14 burrito tortillas

Reheat instructions:
Option 1: Microwave for 3-4 minutes, flip halfway
Option 2: Microwave for 2 minutes, this will defrost the burrito but not heat it all the way through. Add to oven or air fryer at 400 degrees until tortilla begins to brown and is slightly crispy, 6-10 minutes (will be faster in air fryer)

Additional Notes:
- Place entire batch of buffalo chicken dip/filling in fridge or freezer until thickened, usually this takes 45-60 mins. If your chicken happens to carry more water than mine, I’d recommend removing the excess liquid after cooking (reserve it on the side) and add back in to create desired consistency. This will prevent the filling from being too thin to roll.
- Weigh the entirety of your filling and divide by 14 to evenly distribute filling across each burrito

These will stay good in the freezer for 3+ months!

If you want more indulgent meal prep recipes like this one, check out my cookbooks in my bio (200+ total recipes) 🫡

High Protein Frozen Meal Prep - Swipe for a FULL MONTH of Recipes 🔥~ BIG BATCH Pasta Edition 🍝 ~Today we have 4 recipes,...
08/19/2026

High Protein Frozen Meal Prep - Swipe for a FULL MONTH of Recipes 🔥

~ BIG BATCH Pasta Edition 🍝 ~

Today we have 4 recipes, which yield 44 MEALS!!

That means you cook 4 times and eat 44 times…

The goal here is VARIETY - different flavor profiles, different pasta shapes, and different cuisines 👨‍🍳

I genuinely believe this approach to meal prepping is life changing. If I didn’t do this, I’d literally be eating meals out/ordering food 10+ times a week

I like to think of it as building your own private frozen food vending machine - all high protein, macro-friendly meals made with ingredients that you control 🤌

Swipe for recipe cards on four different recipes that can get you started on your frozen food meal prep journey and join the movement 🥶📈

This Month’s Recipes 👨‍🍳
- Creamy Italian Sausage Rigatoni
- Creamy Poblano Pesto Pasta
- Japanese Curry Orzo
- Chicken Fajita Pasta

REHEAT METHOD:
- Remove from freezer, microwave for ~4 minutes. Remove, add 2-4 tablespoons of milk or water, stir, add back to microwave for 1-2 more minutes. Mix, and enjoy!

Thank you for all of your support, and keep stocking those freezers 🙏

08/19/2026

Macro-Friendly Queso Chicken Rolls

The easiest high protein snack you'll ever make! Taco-seasoned chicken and a creamy queso sauce wrapped up and stashed in the freezer for whenever you need something fast. Makes 8 rolls at 335 calories and 35g of protein each!

Per Queso Roll (Makes 8)
335 cals
35g Protein
25g Carbs
9g Fat

Ingredients:

20oz chicken breast (~3 chicken breasts)
Juice of 1 lime
1 packet taco seasoning (or any seasoning of choice)

Queso sauce:
200g 2% cottage cheese
75g fat free greek yogurt
4 tablespoons salsa
2 tablespoons red enchilada sauce
Garlic powder & salt to taste

4 tablespoons pico de gallo
50g reduced fat cheese
50g fat free cheddar

8 low carb burrito tortillas

Store frozen and reheat by microwaving for 2-3 minutes and you have one of the easiest and tastiest high protein snacks you can get 👌

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

08/17/2026

Macro-Friendly Cheesesteak Pasta

Skirt steak, roasted peppers, and a creamy parmesan cottage cheese sauce tossed with pasta - all the flavors of a classic cheesesteak, just in a form that feeds you for the whole week. Makes 5 servings at 615 calories and 50g of protein each!

Per serving (5 servings, ~16oz/448g each)
615 Cals
50g Protein
70g Carbs
15g Fat

Ingredients:

16oz Skirt steak*
Salt, pepper & garlic powder

*trimmed lean of most exterior fat. You can also easily sub in chicken for an even leaner/lower calorie dish, or use lean ground beef

500g 2% Cottage cheese
150g 1% milk
40g low fat mozzarella
45g Parmigiano reggiano
Salt + garlic to taste

3 Red bell peppers
3 poblanos
4 jalapeños
1 large Onion

448g (16oz) pasta of choice
(Raw weight)

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

"Slow Cooker Cookbook”
- 80+ slow cooker recipes, 60% of which are exclusive to the book. Includes Butter Chicken, Brisket Queso Mac n’ Cheese, French Onion Pasta and many, many more - this book has everything you need to become a master of slow cooker meal prepping.

“Meal Prep Cookbook”
- 100+ of my best, most indulgent, high protein meal prep recipes including all my 500 calorie meal preps, and my viral high protein frozen burritos!

“The Original Cookbook”
- Over 115 classic “Stealth Health” recipes that started it all, including sandwiches, wraps, quesadillas, pizzas, classic pastas and rice dishes, and 37 "bonus" high-protein recipes, like Homemade Protein Bagels and Tomato Basil Bisque!

08/16/2026

JAPANESE CURRY ORZO

BIG BATCH Pasta 🍝
Episode 4

Per serving (makes 13)
595 Calories
40g Protein
79g Carbs
14g Fat

These store INCREDIBLY well frozen, just toss them in the microwave for ~5 minutes to reheat and it’s as good as fresh!

Full recipe below!

-

CHICKEN
1350g (48oz) chicken breast
Salt, black pepper & garlic powder
Shichimi togarashi, optional

VEGGIES/AROMATICS
30g (2 Tbsp) oil
500g (~4 large) carrots, diced
450g (3 medium) sweet onions, diced
60g (4 Tbsp) tomato paste
45g (3 Tbsp) ginger paste

ORZO & COOKING LIQUID
896g (32oz) orzo
700g (25oz) frozen diced potatoes
30g (2 Tbsp) honey
30g (2 Tbsp) soy sauce
1440g (48oz) chicken bone broth
960g (32oz) water

FINISHING INGREDIENTS
270g (15 cubes) Golden Curry Japanese curry roux
15g (1 Tbsp) toasted sesame oil
Green onions
Sesame seeds

Add 1-2 cups extra water at end as needed, to loosen

-

1.) Season chicken with salt, pepper, garlic powder & optional shichimi togarashi. Cover with foil and bake at 375°F for 30 minutes. Dice once cooked.

2.) Heat oil in a 7-qt or larger pot. Add carrots and onions; cook until softened and browned. Add tomato paste and ginger; cook 2–3 minutes.

3.) Add orzo, honey, soy sauce, potatoes, water & bone broth. Bring to a boil, reduce to low and simmer 20–30 minutes until orzo is cooked, stirring frequently to prevent sticking.

4.) Chop curry cubes and stir in until melted. Add 1–2 cups water as needed to loosen (texture should be thick but creamy)

5.) Mix in chicken, green onions, sesame oil & sesame seeds. Divide into 13 servings, and enjoy!

-

Note: Japanese curry cubes will significantly thicken once added to the orzo - make sure to add extra water at the end incrementally to create proper texture. Amount needed will vary, I added ~1.5 cups of extra water to create the texture shown in the video!

-

ENTIRE RECIPE MACROS
7750 Calories
519g Protein
1026g Carbs
186g Fat

Adjust serving size based on your needs:
10 servings = 775 Cals, 52g Protein
13 servings = 595 Cals, 40g Protein
15 servings = 520 Cals, 35g Protein

08/14/2026

Buffalo Chicken & Bacon Mac n’ Cheese

Dump everything in the slow cooker and walk away - come back to 11 servings of buffalo chicken bacon mac n' cheese that tastes so indulgent you'd never guess it's macro-friendly. Makes 11 servings at 490 calories and 46g of protein each!

UPDATED MACROS:*
Per serving (makes 11)
490 Calories
46g Protein
54g Carbs
13g Fat

Ingredients:
32oz diced chicken breast
100g buffalo sauce (~1/2 cup)
30g Worcestershire sauce (~2 tablespoons)
18g Chicken bouillon (1 tablespoon)
Salt/Pepper/Garlic to taste

3 orange bell peppers
2 onions

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

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

Blended Buffalo Cheese Sauce:
800g 2% cottage cheese
50g 1/3 fat cream cheese
100g extra sharp cheddar cheese
60g parmigiano reggiano
120g buffalo sauce
300ml milk
30g honey
Salt & pepper to taste

18 slices centercut bacon
400 degrees, 20-30 mins

Chopped chives

Notes:
- For accurate “serving sizes” - weigh your empty slow cooker BEFORE starting anything. Once everything is done, weigh it again, and subtract out the “before” weight - this will give you the total weight of the recipe. Divide this by the # of servings (11 in this case) to get the exact serving size
- 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
- Make sure to blend the cheese sauce 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
- Centercut bacon is much lower calorie/fat than normal bacon - look for one that shows “2 fried slices” at around 50-60 calories (this accounts for drained/discarded grease)

*previous macros were off, for some reason the chicken breast nutritionals were incorrect in the database- as a result calories/fat/protein were overstated. Updated nutritionals use the correct chicken breast (reduced calories per serving significantly in both)

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

08/12/2026

Chicken Bacon Ranch Fried Rice

Ranch-seasoned chicken thighs, crispy bacon, and smoky fried rice topped with a creamy jalapeño ranch that ties the whole thing together - comfort food flavors done right, and somehow only 500 calories a serving. Makes 5 servings at 500 calories and 42g of protein each!

Per serving (makes 5):
500 Calories
42g Protein
49g Carbs
17g Fat

Ranch Chicken*
28oz boneless skinless chicken thighs
1 packet of Ranch seasoning
~1 tsp smoked paprika
Salt to taste

*I’d recommend seasoning each piece of chicken individually with season instead of mixing in a bowl as shown on screen (ranch seasoning tends to clump together a bit)

Green onions (separate whites and greens, cook whites with bacon, garnish with greens)

12 slices centercut bacon*

*macros per 2 slices of cooked center cut bacon (which assumes most of excess grease is removed):
50 cals, 6g Protein, 3.5g Fat

300g day old cooked rice (dry weight, ~700g cooked)

Jalapeño Ranch:
Use 250g Total (or 50g per serving). There will be extra that you can store in the fridge for 7-10 days

228g 0% Greek yogurt
80g low fat mayo
240g low fat buttermilk
¾ teaspoon garlic powder�¾ teaspoon onion powder
1 tablespoon fresh chives�1 tablespoon fresh cilantro
Salt & pepper to taste (I used ½ teaspoon coarse kosher salt & pepper, each)
Half of a limes juice
4 roasted jalapeños
Blend all ingredients until smooth

Separate in to 5 equal servings and enjoy!

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

"Slow Cooker Cookbook”
- 80+ slow cooker recipes, 60% of which are exclusive to the book. Includes Butter Chicken, Brisket Queso Mac n’ Cheese, French Onion Pasta and many, many more - this book has everything you need to become a master of slow cooker meal prepping.

“Meal Prep Cookbook”
- 100+ of my best, most indulgent, high protein meal prep recipes including all my 500 calorie meal preps, and my viral high protein frozen burritos!

“The Original Cookbook”
- Over 115 classic “Stealth Health” recipes that started it all, including sandwiches, wraps, quesadillas, pizzas, classic pastas and rice dishes, and 37 "bonus" high-protein recipes, like Homemade Protein Bagels and Tomato Basil Bisque!

protein recipe

08/10/2026

Spicy Peanut Sauce Noodles

Creamy, spicy, garlicky, and ready in one pan. One of the most recreated recipes from the cookbook for good reason. Simple ingredients that somehow taste like way more effort than they are. Makes 5 servings at 510 calories and 42g of protein each!

Per serving (makes 5)*
510 Calories
42g Protein
60g Carbs
13g Fat

*the easiest method to split servings most accurately is to weigh the noodles mixed with sauce, divide by 5, then portion to 5 containers. Separately weigh the chicken + green onion/garlic mixture after cooking, divide by 5, and place on top of noodles (instead of mixing the chicken in the pan with all the noodles)

Ingredients:
20oz diced chicken breast
2 tablespoons soy sauce
1.5 tablespoons sriracha
Juice of ~1/2 a lime
Salt, garlic powder, onion powder, red chili flakes to taste

10 cloves minced garlic
5 green onions (whites only, reserve greens for garnish)

Sauce:
100g creamy peanut butter
40g soy sauce
20g sriracha
75g honey
Juice of 1 lime

300g noodles or pasta of choice

Reserve ~1/3 cup of water from pasta once it’s nearly done cooking - add peanut sauce to pan after removing cooked chicken, mix in pasta water to thin out then toss with cooked noodles. Keep over low heat to help sauce absorb.

Split in to 5 even servings, and enjoy!

If you want more indulgent meal prep recipes like this one, check out my cookbooks in my bio (200+ total recipes) 🫡

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