Stealth Health Life

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

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) 🫡

08/09/2026

CREAMY POBLANO PESTO PASTA

BIG BATCH Pasta 🍝
Episode 3

Per serving (Makes 10 servings):
670 Calories
54g Protein
74g Carbs
18g Fat

Welcome back to BIG BATCH Pasta 🍝

In this series, I’ll be showing you how to make the most indulgent high protein pasta recipes, in bulk, so you’ll have effortless meals on the table, for weeks

From comfort food, to fusion… this series contains the best high protein pasta recipes I have ever created

Every recipe is made with ingredient swaps and cooking techniques to maximize flavor while controlling calories, and loading each plate with protein to keep you fueled and full

Whether you’re trying to build muscle, lose fat, or just trying to put good food on the table for a family - these recipes are for you!

-

Roasted Poblanos
5 poblano peppers, halved and deseeded
5g (1 tsp) olive oil

Creamy Poblano Pesto Sauce
450g (2 cups) 2% cottage cheese
240g (1 cup) part-skim ricotta
240g (1 cup) fat free milk
80g (3/4 cup) Parmigiano Reggiano
30g (2 Tbsp) pesto
30g (2 Tbsp) white wine vinegar
7 basil leaves
Roasted poblanos

Chicken “Meatballs”
1350g (48 oz) ground chicken
30g (1/3 cup) Parmigiano Reggiano
30g (2 Tbsp) pesto
10g (2 tsp) olive oil
1 Tbsp Italian seasoning
1 Tbsp garlic powder
1 Tbsp salt
1 tsp black pepper

Pasta
900g (32 oz) orecchiette

Garnish with fresh basil, chopped

-

1.) Halve and deseed poblanos, coat with oil, roast at 450°F for 15 mins or until charred

2.) Add sauce ingredients to a blender. Add roasted poblanos and blend until smooth

3.) On the same sheet pan you roasted poblanos, mix ground chicken with parmesan, pesto, seasonings, and oil. Loosely form into chunks and spread evenly. Bake at 450°F for 10 minutes, then broil 5–7 minutes until browned. Chop with a spatula once done

4.) Cook & drain pasta. Mix with chicken, poblano sauce, and chopped basil. Simmer if needed to thicken, let rest 5–10 minutes. Divide into 10 servings.

-

ENTIRE RECIPE:
6705 Calories
538g Protein
739g Carbs
180g Fat

Personalize serving sizes:
10 servings = 670 Cals, 54g Protein
12 servings = 560 Cals, 45g Protein
15 servings = 445 Cals, 36g Protein

08/07/2026

Brisket Queso Mac n’ Cheese

Two comfort food legends, brisket and mac n' cheese, collide in the slow cooker and somehow come out at 560 calories and 46g of protein a serving. This one earns its spot in the freezer rotation permanently. Makes 10 servings at 560 calories and 46g of protein each!

Per Serving (Makes 10)
560 Calories
46g Protein
63g Carbs
16g Fat

Ingredients:
900g (32oz) flat cut brisket, fat removed
400g (14oz) can crushed fire- roasted tomatoes
120g (½ cup) red enchilada sauce
200g (7oz) can chipotle peppers in adobo
45g (3 Tbsp) green chiles
60g (3 Tbsp) honey
1 Tbsp salt
2 tsp onion powder
2 tsp black pepper

High: 4-5 hours
OR
Low: 5-6+ hours

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

Blended Queso Sauce:
800g (3 ⅓ cups) 2% cottage cheese
100g (1 cup) American cheese
150g (1 ½ cups) extra sharp cheddar cheese
80g (⅓ cup) red enchilada sauce
5g (1 tsp) nutritional yeast
Salt/pepper

IF sauce is too thick, add ~120-240ml of milk until pourable consistency

Chopped cilantro

Allocate to 10 equal sized containers - store in the freezer - microwave for ~4 minutes to reheat. Add 2-3 tablespoons of milk when reheating for creamier sauce.

Additional notes:
- Trimming all exterior fat from flat cut brisket is what makes it a super lean cut. You can ask your butcher to do this at the counter, but it is also easy to remove at home. Additionally, you can use any preferred cut of beef for this, but brisket has the best flavor-to-leanness ratio and has great texture
- If you want less spice, remove the seeds from the chipotle peppers before adding

If you want more recipes like this one, make sure to check out my Slow Cooker Meal Prep Cookbook (link in bio) for 89 other recipes just like this one! Tons of never before seen recipes - every recipe includes full calorie and macro-nutrient breakdowns, detailed ingredient lists (with both metric and imperial measurements), and instructions to make the process as easy as possible 🙌

08/06/2026

CHICKEN FAJITA PASTA

BIG BATCH Pasta 🍝
Episode 2

Per Serving:
620 Calories
47g Protein
83g Carbs
11g Fat

FULL RECIPE BELOW!

-

FAJITA CHICKEN:
1361g (48 oz) chicken tenderloins
56g (2 packets) taco seasoning
15g (1 Tbsp) oil

FAJITA VEGGIES
2 yellow onions, diced
3 bell peppers, diced
15g (1 Tbsp) oil

COOKING BROTH:
15g (1 Tbsp) oil
140g (1 can) tomato paste
28g (1 packet) taco seasoning
240g (1 cup) red enchilada sauce
1350g (48oz) bone broth
240g (1 cup) water

PASTA:
900g (32 oz) pasta shells
Pinch of salt

FINISHING INGREDIENTS:
120g (1/2 cup) 2% Greek yogurt
120g (1/2 cup) light sour cream
120g (1 cup) Cotija, finely grated
Juice of 2 limes
2 bunches cilantro, chopped

-

1.) Coat chicken with taco seasoning and place on a sheet pan, spray with oil, place to side

2.) Heat 1 Tbsp oil in a large pot. Cook onions and peppers until lightly charred. Add another 1 Tbsp oil and tomato paste. Cook 3–4 minutes. Stir in taco seasoning, enchilada sauce, bone broth, water, mix until combined.

3.) To the liquid, add uncooked pasta, and a pinch of salt. Cover on low and simmer for 20 minutes, stirring once or twice. Remove the lid and simmer until thickened.

4.) Preheat oven to 450°F, switch to broil, and add seasoned chicken. Cook about 5 minutes per side until lightly charred and cooked through - make sure to watch closely, as broiler intensity can vary.

5.) Chop the chicken and stir into the pasta. Remove from heat and mix in Greek yogurt, sour cream, Cotija, lime juice, and cilantro. Let sit for 10 minutes to thicken, then split into 10 even servings.

Store frozen for meal prep - and microwave for 4 minutes, mix, then another 1-2 minutes to finish!

-

ENTIRE RECIPE MACROS
6190 Calories
471g Protein
834g Carbs
110g Fat

Adjust serving size based on your needs:
10 servings = 620 Cals, 47g Protein
12 servings = 515 Cals, 39g Protein
15 servings = 410 Cals, 31g Protein

-

Recipe by:
Tom Walsh

Meal prep containers:
Macro Stackers

08/05/2026

Macro-Friendly Garlic Parmesan Pizza Rolls

Everything you loved about pizza rolls as a kid, but make it 34g of protein and actually worth eating. Creamy garlic parmesan sauce, tender chicken, and a crispy tortilla wrap that your freezer will never be without. Makes 8 rolls at 340 calories and 34g of protein each!

Per Garlic Parmesan Roll* (Makes 8)
340 Calories
34g Protein
26g Carbs
10g Fat

*Each tortilla used is 11g of Protein and 200 cals. Adjust calories/protein based on the tortilla you use - the filling is only 140 calories per roll & 23g of Protein 👍

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!

Garlic Parmesan Chicken:
16oz chicken breast (2 large chicken breasts)
2 tblspn white wine vinegar
1 teaspoon garlic powder
1 teaspoon truffle salt (or normal fine salt)
1/2 teaspoon dried oregano
1/2 teaspoon onion powder
1/4 teaspoon crushed red pepper
1/4 teaspoon pepper
10g honey
10g parmigiano reggiano

Parmesan cream sauce:
200g fat free blended cottage cheese
60g fresh Parmigiano Reggiano
1 tsp Kinder Roasted Garlic Brown Butter seasoning (or garlic seasoning of choice)
40g reduced fat mozzarella
50g fat free mozzarella
Pinch of salt & pepper

8 burrito tortillas (I used high protein tortillas)

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!


e

08/03/2026

Sheet Pan Breakfast Burritos:
MAPLE BACON HASHBROWN

The breakfast burrito upgrade you didn't know you needed! Maple bacon, crispy hashbrowns, and a creamy hot sauce yogurt drizzle, all built on one sheet pan and wrapped up ten at a time. Your mornings just got a whole lot easier. Makes 10 burritos at 430 calories and 30g of protein each!

Per Burrito (Makes 10):
430 Calories
30g Protein
54g Carbs
10g Fat

I used a “Jelly Roll” pan (the exact dimensions were 10”x15”, 1 inch lip) for this recipe, which is a common sized sheet pan found at grocery stores.
- A quarter sheet pan will be smaller, so you’ll need to scale down the ingredients slightly
- The most important factor is that it it has at least a 1” raised edge

———

Ingredients:
10 slices centercut bacon
10 slices Canadian bacon
90g (6 Tbsp) maple syrup
Salt, garlic powder, thyme

600g (~4.5 cups) shredded potatoes*

Blended egg mixture:
450g (2.75 cups) egg whites
4 eggs
300g (1 cup) cottage cheese
12g (1 Tbsp) corn starch

60g (2oz) cheddar cheese (topping)

10 burrito sized tortillas

High Protein Cream Sauce:
400g (2 cups) fat free Greek yogurt
50g (3 Tbsp) hot sauce of choice
Garlic, salt and pepper to taste

———

*I used “Simply Potato” Shredded Hashbrowns, fully thawed in fridge

Make sure to add salt at every step to ensure best flavor!

———

This recipe is highly customizable - here’s the general method I follow for this recipe 🌯

STEP 1: Add bacon to sheet pan, bake at 400 for 20 minutes or until crispy

STEP 2: Remove bacon, remove excess grease, layer over shredded hashbrowns. Bake at 400 for 20 minutes

STEP 3: Crumble cooked bacon, combine with diced Canadian bacon, maple syrup and seasonings

STEP 4: Layer bacon mixture on top of cooked hashbrowns, pour over blended egg/egg white/cottage cheese. Bake at 400, 25-30 minutes or until firm
- Let sit 10 mins before slicing

STEP 5: Assemble your burritos
- Slice into 10 rectangles, add to a burrito sized tortilla with any sauce or garnishes of choice
- Roll burritos, and enjoy!

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

08/02/2026

CREAMY ITALIAN SAUSAGE RIGATONI

BIG BATCH Pasta 🍝
Episode 1

Per serving (11 servings)
625 Calories
55g Protein
61g Carbs
17g Fat

—

LOW FAT ITALIAN SAUSAGE:
1360g (48oz) 96% ground beef
2 Tbsp Morton’s kosher salt
1 Tbsp black pepper
1 Tbsp paprika
1 Tbsp garlic powder
1 Tbsp onion powder
1 Tbsp Italian seasoning
1 Tbsp sugar
2 tsp crushed fennel
1 tsp red chili flakes
1 tsp baking soda
15g olive oil (add to pan when cooking)

BLENDED CREAM SAUCE:
900g (32oz) cottage cheese
336g (1 can) fat free evaporated milk
120g (1 cup) Parmigiano reggiano
100g (1 cup) Fontina
60g (1/2 cup) Pecorino Romano

AROMATICS:
3 diced yellow onions
20 cloves garlic
2 tsp red chili flakes
1 tsp crushed fennel
1/2 tsp black pepper
5g (1 tsp) oil

PASTA:
784g (28oz) rigatoni or pasta of choice

Handful of parsley and chives

—

1.) Combine sausage seasoning blend thoroughly. Add to lean ground beef, mix, rest for at least 15 minutes

2.) Blend all cream sauce ingredients until smooth, place to side.

3.) Heat olive oil in a large pot. Add beef in an even layer and cook undisturbed for 5 minutes before breaking apart. Continue cooking until browned, then remove.

4.) In the same pot, brown onions. Add garlic, red chili flakes, fennel, black pepper, and olive oil. Cook 2–3 minutes.

5.) Return beef to the pot. Reduce heat to low and stir in the cream sauce.

6.) Cook rigatoni in salted water. Add to the sauce and toss to coat. Add parsley and chives if using. Thin with milk or pasta water if needed. Divide into 11 servings.

As always, I recommend storing all meal preps frozen - and simply reheating in the microwave for 5-6 mins (stir once halfway)! This ensures best flavor retention over time. If the sauce seems too dry, add a small splash of milk or water while reheating 👨‍🍳

-

ENTIRE RECIPE MACROS
6900 Calories
605g Protein
670g Carbs
187g Fat

Adjust serving size based on your needs :
10 servings = 690 Cals, 61g Protein
12 servings = 575 Cals, 50g Protein
15 servings = 460 Cals, 40g Protein

Enjoy!!

08/01/2026

welcome to BIG BATCH PASTA 🍝

In this series, I’ll be showing you how to make the most indulgent high protein pasta recipes, in bulk, so you’ll have effortless meals on the table, for weeks

From comfort food, to fusion, and modern takes on classic Italian flavors… this series contains the best high protein pasta recipes I have ever created

Every recipe is made with ingredient swaps and cooking techniques I’ve learned over the years to maximize flavor while controlling calories, and loading each plate with protein to keep you fueled and full

Whether you’re trying to build muscle, lose fat, or just trying to put good food on the table for a family - these recipes are for you

I’m very confident you’ll find these recipes to be the best you’ve ever made from me

I hope you enjoy the recipes, and I’ll see you tomorrow

-Tom

-

BIG BATCH
Chapter 1: PASTA

07/31/2026

Bacon Cheeseburger Mac n’ Cheese

Mac n' cheese and a bacon cheeseburger somehow became one slow cooker meal prep - and the result makes it hard to believe you're on track with your macros. Two comfort food classics, one ridiculously good freezer meal. Makes 13 servings at 535 calories and 47g of protein each!

Per serving (makes 13):
535 Calories
47g Protein
48g Carbs
18g Fat

Ingredients:
48oz 93% ground beef
8 slices centercut bacon

Beef Marinade:
5 tsp coarse salt (3 tsp fine salt)
1 Tbsp onion powder
1 Tbsp garlic powder
1 Tbsp black pepper
1 Tbsp oregano
2 tsp cumin
28oz can diced tomatoes
4 Tbsp sweet relish
3 Tbsp tomato paste
2 Tbsp garlic purée
2 Tbsp diced chipotles

Slow cooker instructions:
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 Sauce:
800g 2% cottage cheese
150g extra sharp cheddar cheese
125g American cheese
250ml milk
Salt & pepper to taste

Bone Broth Caramelized Onions:
3 diced yellow onions
16oz beef bone broth
Dash of soy sauce (optional)

Method:
- Cook onions over medium-high heat until all water has evaporated and they begin to brown/stick to pan (Do not add any salt)
- Pour over ~16oz of beef bone broth, along with 1-2 tablespoons of soy sauce, stir and boil until liquid is completely reduced

Garnish: chopped chives

Enjoy!

I post hundreds of free recipes here, but if you want to support me (or just want an easier/more convenient way to follow my recipes) - make sure to also check out my cookbooks in my bio! Truly appreciate each and every one of you 🙏

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