High-Protein Whole Food Recipes for Body Recomposition

Welcome to Your Body Recomposition Recipe Guide

by Avery Nicole Fitness

Whether you're just getting started or recommitting to your fitness journey, this guide is designed for beginner women who want to build lean muscle and lose body fat – also known as body recomposition.

Unlike traditional weight loss programs that only focus on the scale, recomposition is about transforming your body from the inside out – replacing fat with strong, defined muscle while fueling your body with wholesome, high-protein meals.

Why Protein and Whole Foods Matter:

Each recipe in this guide is:

Protein supports muscle repair and growth, keeps you full, and boosts your metabolism.

Whole foods (unprocessed, nutrient-dense ingredients) help regulate energy levels, reduce cravings, and support overall health.

Each recipe in this guide is:

High in protein

Easy to follow

Made with real, whole ingredients

High in protein

Balanced for fat loss & muscle gain

Let's get cooking – and get stronger, one meal at a time!

Breakfast: Greek Yogurt Protein Parfait

Prep Time: 5 min

½ scoop vanilla whey protein

Ingredients:

1 cup plain Greek yogurt (2%)

½ scoop vanilla whey protein

$1 tbsp almond butter

½ cup mixed berries

1 tbsp chia seeds

$1 tbsp almond butter

Optional: cinnamon or honey to taste

Instructions:

In a bowl, mix protein powder into Greek yogurt until smooth.

Layer in berries, chia seeds, and almond butter.

Sprinkle with cinnamon or drizzle with honey if desired.

Macros: Calories: 320 | Protein: 30g | Carbs: 20g | Fat: 14g

Breakfast: Egg & Veggie Breakfast Muffins

Prep Time: 25 min

½ cup diced bell peppers

Ingredients:

6 eggs

½ cup diced bell peppers

¼ cup shredded cheese

½ cup spinach, chopped

¼ cup onion, diced

¼ cup shredded cheese

Salt and pepper to taste

Instructions:

Preheat oven to 350°F and grease a muffin tin.

Mix all ingredients in a bowl and pour evenly into muffin cups.

Bake for 20–25 minutes until set.

Macros: Calories: 150 (per 2 muffins) | Protein: 12g | Carbs: 2g | Fat: 10g

Breakfast: Protein Oats with Almond Butter

Prep Time: 10 min

$1 scoop vanilla protein powder

Ingredients:

½ cup rolled oats

$1 scoop vanilla protein powder

¾ cup almond milk

1 tbsp almond butter

½ banana, sliced

¾ cup almond milk

Cinnamon to taste

Instructions:

Cook oats in almond milk over medium heat.

Stir in protein powder once cooked.

Top with banana slices, almond butter, and cinnamon.

Macros: Calories: 380 | Protein: 28g | Carbs: 35g | Fat: 14g

Lunch: Grilled Chicken Power Bowl

Prep Time: 25 min

½ cup cooked quinoa

Ingredients:

5 oz grilled chicken breast

½ cup cooked quinoa

¼ cup shredded carrots

½ avocado, sliced

1 cup spinach or mixed greens

¼ cup shredded carrots

2 tbsp olive oil + lemon for dressing

Salt, pepper, garlic powder to taste

Season and grill chicken until internal temp reaches 165°F.

Instructions:

Cook quinoa and set aside.

Season and grill chicken until internal temp reaches 165°F.

Assemble bowl: greens, quinoa, carrots, avocado, sliced chicken.

Drizzle with olive oil and lemon juice.

Macros: Calories: 490 | Protein: 38g | Carbs: 25g | Fat: 24g

Lunch: Salmon & Sweet Potato Plate

Prep Time: 30 min

½ medium sweet potato

Ingredients:

5 oz salmon fillet

½ medium sweet potato

Salt, pepper, garlic powder

1 cup steamed broccoli

1 tsp olive oil

Salt, pepper, garlic powder

Instructions:

Bake salmon at 400°F for 12–15 minutes.

Boil or roast sweet potato until tender.

Steam broccoli and drizzle all with olive oil.

Macros: Calories: 420 | Protein: 35g | Carbs: 22g | Fat: 22g

Lunch: Turkey Lettuce Wraps

Prep Time: 15 min

$1 tbsp soy sauce

Ingredients:

6 oz lean ground turkey

$1 tbsp soy sauce

$2 green onions, chopped

1 tsp sesame oil

¼ cup shredded carrots

$2 green onions, chopped

Butter lettuce leaves

Instructions:

Cook ground turkey in sesame oil until browned.

Stir in soy sauce, carrots, and green onions.

Spoon into lettuce leaves and serve.

Macros: Calories: 350 | Protein: 34g | Carbs: 10g | Fat: 20g

Dinner: Turkey & Veggie Skillet

Prep Time: 20 min

$1 cup zucchini, chopped

Ingredients:

6 oz ground turkey (93% lean)

$1 cup zucchini, chopped

$1 tbsp olive oil

½ cup bell peppers, chopped

¼ cup onion, diced

$1 tbsp olive oil

Garlic, cumin, chili powder to taste

Instructions:

Heat olive oil in skillet; sauté onion, peppers, and zucchini for 5–6 minutes.

Add ground turkey and seasonings; cook until no longer pink (about 8–10 minutes).

Serve hot.

Macros: Calories: 430 | Protein: 38g | Carbs: 12g | Fat: 25g

Dinner: Lean Beef & Cauliflower Mash

Prep Time: 30 min

$1 cup cauliflower florets

Ingredients:

5 oz lean ground beef

$1 cup cauliflower florets

Salt, pepper, parsley

1 tbsp olive oil

1 clove garlic

Salt, pepper, parsley

Instructions:

Boil cauliflower until soft, then mash with garlic, olive oil, and seasoning.

Brown beef in a skillet and serve over cauliflower mash.

Macros: Calories: 400 | Protein: 36g | Carbs: 10g | Fat: 24g

Dinner: Lemon Garlic Shrimp & Asparagus

Prep Time: 15 min

$1 cup asparagus

Ingredients:

6 oz shrimp, peeled

$1 cup asparagus

Juice of ½ lemon

1 tbsp olive oil

1 clove garlic

Juice of ½ lemon

Instructions:

Sauté garlic in olive oil, add shrimp and asparagus.

Cook until shrimp is pink and asparagus is tender.

Drizzle with lemon juice before serving.

Macros: Calories: 360 | Protein: 34g | Carbs: 6g | Fat: 22g

Snack: Cottage Cheese & Berries

Prep Time: 2 min

¼ cup blueberries

Ingredients:

½ cup low-fat cottage cheese

¼ cup blueberries

1 tbsp flaxseeds

Instructions:

Mix all ingredients in a bowl and enjoy.

Macros: Calories: 180 | Protein: 18g | Carbs: 10g | Fat: 8g

Snack: Hard-Boiled Eggs & Veggies

Prep Time: 10 min

½ cup cucumber slices

Ingredients:

2 hard-boiled eggs

½ cup cucumber slices

½ cup cherry tomatoes

Instructions:

Boil eggs for 10 minutes, then peel and pair with fresh veggies.

Macros: Calories: 200 | Protein: 12g | Carbs: 5g | Fat: 15g

Snack: Tuna Cucumber Boats

Prep Time: 10 min

$1 tbsp Greek yogurt

Ingredients:

1 can tuna in water

$1 tbsp Greek yogurt

1 tbsp mustard

½ cucumber, sliced lengthwise

Spoon onto cucumber halves and serve.

Instructions:

Mix tuna, yogurt, and mustard.

Spoon onto cucumber halves and serve.

Macros: Calories: 220 | Protein: 25g | Carbs: 4g | Fat: 12g

Smoothie: Chocolate Banana Protein Shake

Prep Time: 5 min

$1 frozen banana

Ingredients:

1 scoop chocolate protein powder

$1 frozen banana

Ice

1 tbsp peanut butter

¾ cup unsweetened almond milk

Ice

Instructions:

Blend all ingredients until smooth.

Macros: Calories: 350 | Protein: 30g | Carbs: 25g | Fat: 14g

Smoothie: Green Glow Smoothie

Prep Time: 5 min

½ banana

Ingredients:

1 scoop vanilla protein powder

½ banana

$1 cup water or almond milk

1 cup spinach

½ avocado

$1 cup water or almond milk

Ice

Instructions:

Blend all ingredients until smooth and creamy.

Macros: Calories: 320 | Protein: 28g | Carbs: 18g | Fat: 16g

Smoothie: Berry Blast Protein Smoothie

Prep Time: 5 min

½ cup mixed berries

Ingredients:

1 scoop berry or vanilla protein powder

½ cup mixed berries

Ice

½ cup Greek yogurt

¾ cup almond milk

Ice

Instructions:

Blend all ingredients until well combined.

Macros: Calories: 300 | Protein: 32g | Carbs: 20g | Fat: 10g

Sweet Potato Sliders

Ingredients:

$1 / $2 tsp garlic powder

1 large sweet potato, sliced into 1/2" rounds

1 lb lean ground turkey or beef

$1 / $2 tsp garlic powder

Sliced avocado

1/2 tsp onion powder

Salt & pepper to taste

Sliced avocado

Spinach or arugula leaves

Instructions:

Preheat oven to 400°F. Bake sweet potato slices on a parchment-lined sheet for 25 minutes, flipping halfway.

Mix ground meat with spices and form into mini patties.

Cook patties in skillet over medium heat, 3-4 minutes each side or until fully cooked.

Assemble sliders: one sweet potato slice, meat patty, spinach, avocado, and top with another sweet potato round.

Serve with side salad or veggies for a full meal.

Macros: Per 2 sliders: 280 calories | 20g protein | 16g carbs | 15g fat

High-Protein Taco Bowl

$1 / $2 cup cooked jasmine or brown rice

Ingredients:

4 oz lean ground beef or turkey

$1 / $2 cup cooked jasmine or brown rice

Salsa or pico de gallo

1/3 cup black beans

Shredded lettuce

Salsa or pico de gallo

1 tbsp plain Greek yogurt

Avocado slices (optional)

Instructions:

Cook meat in a skillet with taco seasoning until browned.

In a bowl, layer rice, black beans, lettuce, and meat.

Top with salsa, Greek yogurt, and avocado if using.

Enjoy warm with optional lime or hot sauce!

Macros: Per bowl: 420 calories | 32g protein | 30g carbs | 20g fat

Turkey or Beef Meatballs

$1 egg

Ingredients:

1 lb lean ground turkey or beef

$1 egg

$1 tsp Italian seasoning

1/4 cup rolled oats or breadcrumbs

1/4 cup grated parmesan

$1 tsp Italian seasoning

1/2 tsp garlic powder

Salt & pepper to taste

Instructions:

Preheat oven to 375°F.

Mix all ingredients in a bowl and roll into 1.5" balls.

Place on a baking sheet and bake for 20-25 minutes until cooked through.

Serve with marinara sauce or over spaghetti squash/zucchini noodles.

Macros: Per 3 meatballs: 240 calories | 26g protein | 6g carbs | 12g fat

No-Bake Protein Balls

$1 / $2 cup natural peanut butter

Ingredients:

1 cup rolled oats

$1 / $2 cup natural peanut butter

$1 / $4 cup dark chocolate chips (optional)

1/4 cup honey

1/2 cup vanilla protein powder

$1 / $4 cup dark chocolate chips (optional)

1 tbsp chia seeds

Instructions:

Mix all ingredients in a large bowl until well combined.

Roll into 1" balls and refrigerate for 20+ minutes before eating.

Store in fridge for up to 1 week.

Macros: Per ball (makes ~12): 130 calories | 6g protein | 11g carbs | 7g fat

Sheet Pan Chicken & Veggies

$1 zucchini, chopped

Ingredients:

2 chicken breasts, cubed

$1 zucchini, chopped

$2 tbsp olive oil

1 bell pepper, sliced

1/2 red onion, sliced

$2 tbsp olive oil

1 tsp garlic powder

Salt, pepper, Italian seasoning

Instructions:

Preheat oven to 425°F.

Toss chicken and veggies in oil and seasonings.

Spread on a baking sheet and bake for 25-30 minutes, stirring halfway.

Serve with optional rice or quinoa.

Macros: Per serving (1/2 pan): 350 calories | 38g protein | 12g carbs | 16g fat

Grilled Chicken Skewers

$1 tbsp olive oil

Ingredients:

1 lb chicken breast, cubed

$1 tbsp olive oil

$1 tsp garlic powder

Juice of 1 lemon

1 tsp paprika

$1 tsp garlic powder

Salt & pepper

Bell peppers, red onion, zucchini (optional for skewers)

Instructions:

Marinate chicken in oil, lemon juice, and seasonings for 30 min.

Thread chicken and veggies onto skewers.

Grill for 5-7 minutes per side or until cooked through.

Serve with rice or salad.

Macros: Per 2 skewers: 280 calories | 30g protein | 8g carbs | 14g fat

Chocolate Protein Mug Cake

$1 tbsp cocoa powder

Ingredients:

1 scoop chocolate protein powder

$1 tbsp cocoa powder

$2 tbsp almond milk

1 tbsp almond flour

1 egg

$2 tbsp almond milk

1/2 tsp baking powder

Optional: chocolate chips

Instructions:

Mix all ingredients in a microwave-safe mug.

Microwave for 60-90 seconds until cooked through.

Let cool slightly and enjoy with Greek yogurt or berries.

Macros: Per mug cake: 200 calories | 22g protein | 6g carbs | 10g fat

Grocery Staples

Salmon

Chicken breast

Ground turkey

Salmon

Whey protein

Eggs

Greek yogurt

Whey protein

Sweet potatoes

Oats

Quinoa

Sweet potatoes

Mixed berries

Leafy greens

Avocados

Mixed berries

Olive oil

Bell peppers

Zucchini

Olive oil

Almond milk

Almond butter

Chia seeds

Almond milk

Black beans

Cottage cheese