Here are some delicious, healthy recipes from The BTG staff, members, family
and friends to help you add some flavour to your new, healthier lifestyle.
If you would like to contribute a recipe, please
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Find Your New Favourite Recipe
"Turkey Dinner" Meatloaf Muffins
These Turkey Dinner Meatloaf Muffins deliver familiar comfort-food flavour in a high-protein, make-ahead format. Lean turkey and cottage cheese keep the texture tender, making them easy to portion, easy to reheat, and easy to keep in regular rotation.
Turkey Scotch Broth
A warming Scotch broth style soup made with leftover turkey, homemade stock, barley, and winter vegetables. This comforting family recipe is naturally balanced, deeply nourishing, and perfect for using up holiday leftovers in a simple, traditional way.
The Everyday Stock: An Instant Pot Method for Real Cooking
A flexible Instant Pot stock method using weight based ratios, suitable for chicken, turkey, beef, pork, or lamb bones. Includes options for roasting bones, longer extraction times, and reducing for richer flavour, plus tips for straining, defatting, and freezing for later use.
How to Cook a Boneless, Skinless Chicken Breast That Doesn’t Suck
Learn the simple, low-temperature oven method for perfectly cooked boneless, skinless chicken breasts that stay juicy, tender, and flavourful, even after reheating. Ideal for On-Protocol weeks or healthy meal prep, this recipe delivers consistent results every time without overcooking or drying out.
Hungarian Goulash
This low-carb version of Hungarian goulash delivers a hearty, savoury meal with protein options from traditional chunky beef to lean ground beef or chicken. Ideal for On-Protocol weeks in The Balanced Burn program, it omits potatoes but keeps classic flavours. For Maintenance, enjoy with crusty bread and richer meats, with options to boost protein or add greens for extra nutrition.
Calorie-Conscious Coq Au Vin
A lighter twist on the classic Coq Au Vin, this recipe swaps lardons and skin-on chicken for lean ham and boneless breasts, cutting fat while keeping the rich flavours of wine, herbs, and mushrooms. A hearty, protein-packed dish that brings comfort to autumn and winter meals without the calorie overload.
JP's Curry Recipe (Chicken Variations)
A lighter, vibrant curry featuring chicken in a spiced onion and tomato base, lifted with lime and balanced by a custom blend of ground and whole spices. Bold flavour, quick to cook, and endlessly versatile.
JP's Curry Recipe (Lamb / Beef Variation)
Rich, aromatic curry with tender beef or lamb simmered in a fragrant spice blend, tomato, and onion base. A hearty, protein-packed take on a family classic, inspired by Mauritian flavours with a modern twist.
JP's Curry Recipe (Veggie Variation)
A nourishing vegetable curry layered with fragrant spices, onion, and tomato, with lime adding brightness. A flexible, flavourful option that highlights fresh produce while delivering the warmth and comfort of a classic curry.
JP's Curry Recipe (Prawn Variation)
A lighter, vibrant curry featuring prawns in a spiced onion and tomato base, lifted with lime and balanced by a custom blend of ground and whole spices. Bold flavour, quick to cook, and endlessly versatile.
How to Make a Killer Stir Fry Without a Recipe
Looking for a healthy stir fry recipe? Here’s a better approach: a flexible, step-by-step framework that shows you how to mix and match protein, veggies, aromatics, and sauce into quick, delicious meals. Instead of one recipe, you’ll learn how to create endless stir fry variations with confidence.
Reduced Fat Chicken Paprikash
A lighter take on Chicken Paprikash — lean chicken breast, paprika-rich sauce, and a creamy finish with fat-free sour cream. High in protein, balanced in macros, and versatile to serve over noodles, rice or roasted cabbage, or alongside some sourdough. Comfort food so good, even Billy Crystal might not complain about the pepper. 😉
Taco Seasoning Mix for Ground Beef, Chicken or Turkey
Homemade taco seasoning made with pure spices and herbs—no fillers, no packets. Customise the heat and flavour to your taste, pair with lean beef, chicken or turkey, and enjoy in tacos, burrito bowls, or my Ground Beef Taco Salad. Bold, earthy, and versatile for any Tex-Mex night.
Ground Beef Taco Salad
Quick, high-protein taco salad made with extra-lean ground beef, garden salad mix, fat-free sour cream, and salsa. Perfect for On-Protocol weeks—light on carbs and fat, packed with flavour. Optional add-ins like cheese, guacamole, or beans make it just as great for everyday eating.
Ratatouille
My favourite way to “eat the rainbow” and get a wide variety of colourful vegetables in one dish, this simple dish is one of my top picks for cooked vegetables. It’s great alongside any number of different protein options - pan roasted chicken breast, steak, roast lamb, meatloaf, grilled prawns…its versatile flavours make it an easy pairing with almost anything.
I credit one of my favourite Chef-Instructors back in culinary school, Chef Serge Devesa, for introducing me to the wonders of ratatouille, and how just a handful of humble ingredients, judicious use of just a few herbs and seasonings, and patience to let the flavours develop could produce something marvelous!
This high-fibre, nutrient dense but low calorie side dish is an excellent choice for On-Protocol weeks, but sacrifices no flavour and requires no changes vs. Maintenance / regular eating.
Low Carb Chili Con Carne
This recipe is a modification of my original chili recipe (which you can find here) to drastically reduce the starchy carb content, making it suitable for eating during On-Protocol weeks during our 12-week weight loss program, The Balanced Burn.
The aim here was to maintain the same flavour and overall volume of food to make this chili just as satisfying as the original, but substituting chopped cauliflower for the beans to drop the carb content and adding in the previously-optional chopped greens to amp the veggie content up even more.
Again, chili purists will be up in arms over the inclusion of some of the ingredients, but this recipe ain’t about “chili perfection”, it’s about having a delicious meal option while pursuing a calorie deficit. 😉
Coach JP's Famous Chili
Originally published in 2013 (the first recipe I published!) and updated twice before this (in 2021 and 2023), I’m updating this recipe again with one final tweak to the spices / seasonings for more consistent flavour. Be sure to use the freshest ground spices possible!
I use a slightly unusual combination of spices and herbs in my recipe that gives the chili a real depth and complexity of flavour that takes it beyond any store bought chili I've ever had. Chili purists will balk at the inclusion of beans, and while this recipe *could* be made bean-free, it is intended to be a complete meal in a bowl, so a starchy carb element is a key component.
This is real, whole food with lots of protein, veggies and high-fibre starchy carbs, so it doesn’t really need any “pseudo-healthy” window dressing!
With the relatively high proportion of starchy carbs, this is best used as a post-workout meal, but if your carb intake is reasonable otherwise, go ahead and have this whenever. It can also be made ahead and the excess portions frozen for later use with good results.
Tortilla Soup
This is one of the most-requested meals around our house, and has stood up well in comparison with tortilla soups we’ve had at multiple local Mexican restaurants, and with the ones we’ve had in Mexico. Is already gluten-free, and can be made dairy-free and vegan quite easily.
Calorie-Conscious Soutzoukakia
Another delicious meatball recipe that I use frequently both for On-Protocol weeks on The Balanced Burn, or for everyday eating! They pack a ton of flavour, and just two meatballs gives you 35 grams of relatively lean protein.
Traditional Meatloaf
This traditional meatloaf recipe has a lovely texture, just the right blend of hearty density and tender, moist delicacy. Delicious with ratatouille and garlic mashed potatoes, and very simple to throw together. If you love meatloaf but are looking for a slightly more calorie-conscious version, check out my Meatloaf Muffins recipe instead.