Recipes
The macros are checked. Line by line.
Every recipe here was costed ingredient by ingredient against reference food values before it went up — not estimated from the finished plate. Where a number depends on which version you buy, the ingredient says so: wild salmon, raw weight, calories per slice. If a card says forty grams of protein, you can go and check it.
What the colors mean
Every card carries the color of its section. Breakfast and snacks keep theirs whatever you happen to be training for. Pick one to jump straight to it.
- BreakfastFirst meal. Built to be made on a weekday, not a Sunday.
- Weight lossMain meals with the protein high and the calories honest.
- PerformanceProtein-forward. Built for people training hard enough to need it.
- Meal prepCook once, portion into containers. Built for the week ahead.
- Plateau BustersFor when the scale has not moved in weeks and the plan has not changed either.
- Snacks & treatsThe three o'clock problem, and dessert that stays on the plan.
Breakfast
First meal. Built to be made on a weekday, not a Sunday.
Egg White Veggie ScrambleForty grams of protein and six grams of carbs, on the table in eight minutes.40g protein · 371 cal · serves 1
Veggie Egg White Omelette with FetaThirty grams of protein for 265 calories — the leanest card in the set.30g protein · 265 cal · serves 1
Overnight Oats with Blueberries & HoneyMade the night before. Twenty-two grams of protein waiting in the fridge.22g protein · 420 cal · serves 1
Tiramisu Overnight Protein OatsForty-two grams of protein in a bowl of oats that tastes like dessert.42g protein · 430 cal · serves 1
Crispy Prosciutto & Avocado Egg ToastPoached eggs, smashed avocado and prosciutto crisped in a dry pan.29g protein · 535 cal · serves 1
High Protein French ToastTwenty-eight grams of protein in French toast, from an egg-white soak.28g protein · 440 cal · serves 1
Mediterranean Shakshuka with FetaEggs poached straight into a smoked-paprika tomato sauce.26g protein · 350 cal · serves 2
Smoked Salmon Everything Bagel ToastNo bagel, all the flavor. Five minutes, no cooking.20g protein · 335 cal · serves 1
Churro Protein WaffleCinnamon waffle batter with a scoop of protein folded through.24g protein · 360 cal · serves 2
Spinach Feta and Sun-Dried Tomato Egg Muffin CupsTwelve muffins on Sunday, two a morning, and breakfast stops being a decision.14g protein · 161 cal · serves 6
Weight loss
Main meals with the protein high and the calories honest.
Garlic Butter Shrimp & Cauliflower RiceForty-five grams of protein for 330 calories. The best ratio on the page.45g protein · 330 cal · serves 2
BBQ Chicken Sweet Potato BowlRoasted sweet potato, steamed broccoli, and chicken glazed at the end.43g protein · 373 cal · serves 2
Garlic Butter Shrimp Taco Bowls with Mango Black Bean SalsaNinety seconds a side in a screaming hot pan, over rice and mango salsa.41g protein · 410 cal · serves 1
Asian Glazed Salmon BowlWild salmon under a honey-soy glaze, over brown rice and edamame.47g protein · 525 cal · serves 2
Lean Beef & Broccoli Stir FryOne pan, ten minutes, and a sauce that thickens on contact.40g protein · 365 cal · serves 2
Greek-Style Baked Chicken with Roasted Vegetables & QuinoaBaked with lemon and oregano, finished with feta and a cool yogurt sauce.39g protein · 440 cal · serves 1
Asian Chicken Salad with Ginger-Sesame DressingFifty-six grams of protein in a salad. Pumpkin seeds and almonds on top.56g protein · 511 cal · serves 1
BBQ Chicken Taco WrapForty-five grams of protein rolled into a tortilla, with slaw for crunch.45g protein · 520 cal · serves 1
Shrimp Avocado Chipotle Taco WrapChipotle sauce, purple cabbage and avocado around five ounces of shrimp.40g protein · 480 cal · serves 1
Classic Turkey Taco WrapGreek yogurt standing in for sour cream, and nobody notices.40g protein · 545 cal · serves 1- Turkey Flatbread PizzaA tortilla crust that goes crisp in twelve minutes. Pizza on a Tuesday.34g protein · 430 cal · serves 1
Performance
Protein-forward. Built for people training hard enough to need it.
Mass Builder Chocolate Peanut Butter ShakeSixty-five grams of protein and 745 calories in a glass. Four ingredients.65g protein · 745 cal · serves 1
Greek Yogurt Granola ParfaitThirty-one grams of protein layered in a glass. No cooking at all.31g protein · 400 cal · serves 1
Avocado Egg ToastTwo eggs, smashed avocado, everything bagel seasoning. Ten minutes.21g protein · 385 cal · serves 1
Oats & Whey Mass ShakeFifty-four grams of protein and 680 calories you drink in two minutes.54g protein · 680 cal · serves 1
Meal prep
Cook once, portion into containers. Built for the week ahead.
Greek Marinated Chicken Breast with Cucumber Tomato SaladMarinate overnight, grill once, and five containers of lunch are done.42g protein · 291 cal · serves 5
Ground Turkey BologneseA pot of sauce that gets better on day two, at thirty-nine grams of protein a portion.39g protein · 390 cal · serves 5
Slow Cooker Shredded Buffalo ChickenSix hours in the slow cooker, then five containers that go on rice, in wraps or over a potato.43g protein · 280 cal · serves 5
Sheet Pan Honey Garlic Chicken Thighs with Sweet Potato and BroccoliTwo sheets, one oven, and the week's dinners portioned before the pans are cool.28g protein · 419 cal · serves 5
Plateau Busters
For when the scale has not moved in weeks and the plan has not changed either.
Blackened Cod with Cinnamon Roasted Carrots & Baby SpinachThirty-three grams of protein under a blackened crust, over cinnamon-roasted carrots.33g protein · 402 cal · serves 1
Crunch Salad with Turmeric VinaigretteFifty-one grams of protein in a salad, with pepitas going on last so they stay crunchy.51g protein · 521 cal · serves 1
Spicy Sriracha Egg White Scramble with Turkey & AvocadoFifty-nine grams of protein before nine in the morning. One pan, eight minutes.59g protein · 554 cal · serves 1
Thai Basil Chicken Salad with Ginger DressingA bowl three times the size of a normal lunch, at a fraction of the calories.53g protein · 426 cal · serves 1
Turmeric Black Pepper Chicken with Roasted Broccoli & GarlicBroccoli roasted until the edges catch, under chicken and a garlic-lemon pan sauce.41g protein · 425 cal · serves 1
Cinnamon Ginger Protein Overnight OatsThree jars on Saturday and breakfast is handled through Tuesday.46g protein · 535 cal · serves 1
Turmeric Golden Protein Smoothie BowlFrozen cauliflower doubles the bowl, and you cannot taste it. Forty-one grams of protein.41g protein · 372 cal · serves 1
White Bean & Turkey Sausage Soup with KaleOne pot, twenty minutes, and it gets better on day two.44g protein · 630 cal · serves 1
Baked Lemon Pepper Cod with Roasted Asparagus & Cauliflower MashA pound of asparagus and a cauliflower mash that eats like potato.46g protein · 487 cal · serves 1
Snacks & treats
The three o'clock problem, and dessert that stays on the plan.
Dark Chocolate Protein TrufflesSix truffles, 95 calories each, no baking.6g protein · 95 cal · serves 6
Cinnamon Apple Ricotta ToastFour minutes, one slice, and it holds you until dinner.12g protein · 295 cal · serves 1
Buffalo Chicken Rice CakesThirty-three grams of protein on a rice cake. Blue cheese and celery included.33g protein · 365 cal · serves 1
Avocado Smoked Salmon Rice CakesTwo hundred and forty calories, and it eats like a bagel.14g protein · 240 cal · serves 1
Turkey Pepperoni Pizza Rice CakesUnder the broiler for four minutes. Twenty-four grams of protein.24g protein · 285 cal · serves 1
Cinnamon Honey Ricotta Rice CakesWhipped ricotta, banana and walnuts. Three hundred and twenty calories.10g protein · 320 cal · serves 1
These are the meals Aion already builds. Inside Sculpt he builds them around your kitchen.