The Balanced Dish

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

If you’re looking for an easy make-ahead breakfast or snack, these savoury egg bites are a great option.They’re packed w...
08/18/2026

If you’re looking for an easy make-ahead breakfast or snack, these savoury egg bites are a great option.

They’re packed with protein, loaded with vegetables, and simple to grab when you’re short on time. Make a batch ahead of time and enjoy them throughout the week.

Recipe below 👇

INGREDIENTS (Makes 12 egg bites)
- 6 Large Eggs
- 1 Cup 2% Cottage Cheese
- 1/2 Cup Shredded Cheese (I used Sharp Cheddar)
- 1/4 Cup Diced White Onion
- 1/2 Cup Diced Bell Pepper
- 1 Cup Chopped Spinach
- Salt to taste
- Ground Pepper (Optional)
- Crushed Chili Pepper Flakes (Optional)

METHOD
- Sauté the veggies with about 1/2 tsp olive oil on medium heat. Season with salt and pepper as you like.
- Once cooked, let the veggie mixture cool.
- Blend together eggs, cottage cheese, and shredded cheese. Season to taste.
- Fill in the muffin cups with the veggie mixture, then pour the egg mixture on top.
- Sprinkle some more shredded cheese on top.
- Bake in a pre-heated 350ºF Oven for 20-25 mins.
- Let the egg bites cool in the pan for 2-3 minutes, then remove from the pan.
- Let cool completely and store in an air-tight container in the fridge up to 3 days.

✅ Nutrition Info (per 4 egg bites):
350 kcal; 30g Protein; 7.5g carbs; 21g fat

Enjoy! ❤️

08/13/2026

Strawberry Overnight Oats (with strawberry compote)

This strawberry overnight oats is creamy, sweet, and lightly tangy from the homemade strawberry compote. It has 27g of protein and 8g of fibre to keep you full until the next meal. Recipe below: 👇 (1 serving)

INGREDIENTS

Oats base
- ⅓ cup Rolled oats
- 1 tbsp Chia seeds
- ½ tbsp Maple syrup
- ⅓ cup Greek yogurt, plain, 2% fat
- ⅓ cup 2% Milk

Toppings
- ½ cup Greek yogurt, plain, 2% fat
- 4 tbsp Homemade strawberry compote

Homemade Strawberry compote Recipe
- 2 cups Diced fresh strawberries (or frozen)
- 2 tbsp White sugar
- 1 tbsp Lemon juice

METHOD
1. Mix together the oats, chia seeds, maple syrup, Greek yogurt, and milk in a jar until well combined.
2. Cover and refrigerate overnight, or for at least 4 hours.
3. For the compote, mix the strawberries, sugar, and lemon juice and simmer until thickened. Let cool.
4. When ready to eat, top with Greek yogurt and homemade strawberry compote.

✅ Nutrition Info (Per Serving, approximately):
400kcal kcal; 27g protein; 50g total carbs; 8g fiber; 11g fat

💚 This recipe is slightly tangy and not very sweet. Add more maple syrup or your preferred sweetener if you want it sweeter.

Here are four delicious high-protein smoothies made with ingredients you likely already have at home. Each with 20–30g o...
08/11/2026

Here are four delicious high-protein smoothies made with ingredients you likely already have at home. Each with 20–30g of protein with no protein powder used.

These smoothies are perfect for a quick breakfast, post-workout snack, or whenever you need something filling and refreshing.

Save this for your next smoothie craving!

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