Nutrition Zone Eat like you train

Serves: 2
Prep time: 5 minutes
Chill: Overnight or at least 4 hours
Protein: approximately 30–40 g per serving, depending on protein powder

Ingredients

• 1 cup rolled oats
• 1 cup Greek yogurt
• 1 cup milk or high-protein milk
• 1 scoop vanilla protein powder
• 1 tbsp chia seeds
• 1 tsp vanilla extract
• 1 tbsp maple syrup or honey
• 1 cup fresh strawberries, chopped
• 2 tbsp cream cheese, softened
• 2 tbsp crushed graham crackers, optional

Instructions

1. Make the cheesecake mixture.
Whisk the Greek yogurt, milk, protein powder, cream cheese, vanilla and maple syrup until smooth.

2. Add the oats.
Stir in the rolled oats and chia seeds.

3. Add the strawberries.
Gently fold in about three-quarters of the chopped strawberries.

4. Refrigerate.
Divide between two jars or containers, cover and refrigerate overnight or for at least 4 hours.

5. Finish.
Top with the remaining strawberries and a small sprinkle of crushed graham crackers.

Meal-prep note: You could also meal-prep four jars at once and have breakfast ready for several days.

Serves: 4
Prep time: 10 minutes
Cook time: None
Protein: approximately 35–45 g per serving, depending on the pita and amount of chicken

Ingredients

• 4 high-protein pitas
• 2½–3 cups rotisserie chicken, skin removed and chopped or shredded
• 1 cup plain Greek yogurt
• 1 cup crumbled feta
• 1½ cups chopped cucumber
• 1 cup cherry tomatoes, halved
• ½ cup finely chopped red onion
• 2 tbsp fresh lemon juice
• 1 tsp garlic powder
• 1 tsp dried oregano
• Salt and freshly ground black pepper
• Fresh parsley or dill, optional

Instructions

1. Make the Greek yogurt sauce.
Combine the Greek yogurt, lemon juice, garlic powder and oregano. Season with salt and freshly ground black pepper.

2. Prepare the filling.
Add the shredded rotisserie chicken, cucumber, tomatoes, red onion and feta to a large bowl. Toss gently to combine.

3. Add the sauce.
Add about half of the Greek yogurt sauce to the chicken mixture and toss until everything is lightly coated. Keep the remaining sauce for topping.

4. Warm the pitas.
Warm the pitas in the microwave for 15–20 seconds, or briefly in a skillet, just until soft and pliable.

5. Assemble.
Divide the Mediterranean chicken mixture between the four pitas.

6. Finish.
Drizzle with the remaining Greek yogurt sauce and top with fresh parsley or dill.

Protein Tip
Using rotisserie chicken, Greek yogurt, feta and high-protein pitas gives this lunch multiple sources of protein without any real cooking.

Meal Prep: Prepare the chicken mixture and yogurt sauce ahead of time and refrigerate separately. Assemble the pitas when you're ready to eat so they don't become soggy.

Serves: 4
Prep: ~10 minutes
Cook: ~30–35 minutes

Ingredients

• 1 lb (450 g) salmon fillet, cut into 3–4 portions
• 8 oz (225 g) block of feta cheese
• 1 cup cherry or grape tomatoes
• 10–12 oz (285–340 g) penne pasta
• 2 cups fresh baby spinach
• 3–4 cloves garlic, minced or thinly sliced
• ¼ cup extra-virgin olive oil
• 1 tsp Italian seasoning
• ½ tsp dried oregano
• ½ tsp red pepper flakes, optional
• Salt and freshly ground black pepper
• ¼–½ cup reserved pasta water
• ½ lemon
• Fresh basil, chopped
• Freshly grated Parmesan, optional

Protein Tip: For an extra protein boost, substitute regular penne with a high-protein pasta. Depending on the pasta you choose, this can significantly increase the overall protein content of the meal.

Instructions

• Preheat the oven
Preheat your oven to 400°F (205°C).

• Prepare the baking dish
Arrange the salmon portions along one side of a large baking dish. On the other side, add the cherry tomatoes and block of feta cheese.

Scatter the garlic over the tomatoes and feta. Drizzle everything with olive oil and season with Italian seasoning, oregano, black pepper and a little salt. Add red pepper flakes if desired.

• Bake
Bake for approximately 20–25 minutes, or until the salmon is cooked through and flakes easily with a fork and the tomatoes have softened and begun to burst.

• Cook the pasta
While the salmon, feta and tomatoes are baking, cook the penne in well-salted water until al dente. Before draining, reserve approximately ½ cup of pasta water.

• Add the spinach
Remove the baking dish from the oven, leaving everything in the dish.

Place the fresh spinach directly over the hot tomatoes and feta. Let it sit for 2–3 minutes so the residual heat begins to wilt the spinach.

• Slowly mix everything together
Gently begin mixing the wilted spinach into the softened feta and tomatoes. Slowly incorporate the salmon, allowing it to break naturally into large, tender pieces while the feta, tomatoes and juices combine to create a creamy sauce.

• Add the pasta
Add the cooked penne directly to the baking dish along with approximately ¼ cup of reserved pasta water.

Slowly toss everything together until the pasta is coated in the creamy feta sauce and the spinach and salmon are evenly distributed. Add a little more pasta water as needed to achieve your preferred consistency.

• Finish and serve
Squeeze the lemon over the finished pasta and top with fresh basil, freshly ground black pepper and Parmesan, if desired.