http://stealthhealthcookbook.com/

Stealth Health Life, 2054 Forest Lane, Garland, TX (2026)

05/30/2026

Macro-Friendly Sweet & Spicy Asian Wings

This one’s perfect for wing night. They’ve got all the sweet-and-spicy flavor you’d expect from your favorite wings, but they’re surprisingly macro-friendly - honestly, no one at the table would know the difference. Makes 5 servings, making it an easy one to add to the game day lineup.

Per Wing:
125 cals
12g Protein
11g Carbs
3g Fat

Entire Recipe:
625 Calories
60g Protein
54g Carbs
16g Fat

Ingredients:
5 chicken drumsticks, skin removed*
1 tablespoon baking powder
0.5 tablespoon garlic
0.5 tablespoon onion
1 tsp coarse salt

*Note - I am using chicken drumsticks here because they are much higher in protein/more macro friendly compared to wings. Technically, these are not actually “wings”, but they are very similar to Drumettes (which are what we usually call “drums” when we get wings, and are a part of the wing). Drumsticks come from the leg of a chicken and are much larger and contain more meat/protein content - and in my opinion, taste better and are more fun to eat 👍

Sweet & Spicy Sauce:
2 tablespoons honey
1.5 tablespoons gochujang
1 tablespoons low sodium soy sauce
2 tsp rice vinegar
2 tsp mirin (optional)
1 tsp sesame oil
1 tablespoon sriracha
Dash of black pepper and garlic

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 check out my macro-friendly cookbooks in my bio!

05/29/2026

Creamy Avocado Chicken Rice Bowls

This one’s all about the sauce. The creamy avocado-poblano blend melts into the chicken and rice, making every bite flavorful. Makes 9 servings, so it’s an easy, unique one to keep stocked in the freezer.

Per Serving (makes 9)
505 Calories
42g Protein
60g Carbs
12g Fat

Macros/calories include rice! Adjust the base as needed.

This is one of my favorite styles of meal prep - extra saucy chicken, poured over a bed of rice that soaks up all the flavor. Works incredibly well for meal prep, especially if you bulk prep/freeze like I do. Comes out as good as fresh and never dry on the reheat 🤌

Slow Cooked Tomatillo Chicken:
1350g (48oz) cubed chicken breast
8 diced tomatillos (~300g)
30g (2 Tbsp) avocado oil
1 Tbsp salt
1 Tbsp garlic powder
1 Tbsp onion powder
Juice of ½ lemon
Handful of chopped cilantro stems

High: 2-3 hours
OR
Low: 3-4 hours

Roasted Peppers/Garlic:
8 cloves garlic
5 poblano peppers
5 jalapeños

Roast at 400 Degrees, 30-35 minutes

Poblano Avocado Sauce:
300g avocado (2-3 medium avocados)
300g (1 1/4 cups) 0% Greek yogurt
90ml (1/3 cup) low-fat milk
Juice of 1 lemon
Handful of cilantro leaves
Salt/pepper to taste
Roasted peppers/garlic

Rice:
600g (3 cups) rice of choice (I use short grain/sushi rice)

Allocate rice + chicken/sauce across 9 servings, and enjoy!

Enjoy!

Find this recipe in my Slow Cooker Meal Prep Cookbook!

80+ of my best high protein slow cooker recipes, many of which are never before seen. From Butter Chicken, Brisket Queso Mac n’ Cheese, Pineapple Teriyaki Pulled Pork, Chili, Japanese Curry, Chicken Tinga, to French Onion Pasta and many, many more - this book has everything you need to become a master of slow cooker meal prepping.

Link in bio to purchase!

05/27/2026

Frozen Cheesy Chicken & Rice Burritos

This one’s about as dependable as freezer meal prep gets. Simple ingredients, big batch, and enough flavor to make you actually want to keep a few of these on hand at all times. Makes 18 burritos, so future-you is pretty well covered.

Per burrito (makes 18):
445 Calories
32g Protein
52g Carbs
12g Fat

UPDATE: I specifically used RightRice (not white rice, sounds similar in the voiceover) which cooks differently than normal rice. If you are using normal white rice - I’d recommend cooking separately (it’ll be ~400g dry weight) since it seems like people are having issue fully cooking their rice in the slow cooker

Ingredients:
48oz boneless skinless chicken thighs
2 taco seasoning packets
1 tablespoon lime juice
1 tablespoon chicken bouillon
15oz can of green enchilada sauce (~420g)
Garlic and salt to taste

High: 2-3 hours
OR
Low: 3-4 Hours

2 bags RightRice (I used cilantro lime)
2 cups of water

5 diced roma tomatoes
3 diced jalapeños
2 diced white onions
1 bunch chopped cilantro
Juice of 2 limes

500g 0% Greek yogurt (I recommend FAGE)
150g reduced fat cheddar
120g reduced fat mozzarella

If filling is too hot/not thick - place in fridge or freezer until thickened. This will make rolling burritos 100x easier. Weigh the entirety of your filling and divide by 18 to evenly distribute filling across each burrito.

Reheat instructions (preferred method):
Wrap in paper towel, microwave 1:15, flip and microwave another 1:15. It should be defrosted but not warmed all the way through. Add to oven or air fryer at 400 degrees until tortilla begins to brown and is slightly crispy, 6-10 minutes (will be faster in air fryer)

These will stay good in the freezer for 3+ months!

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 🙏

o

05/26/2026

Chicken Bacon Ranch Mac n’ Cheese

This one’s been an all-time favorite for a reason. Every part of it brings something - smoky bacon, creamy ranch, a little heat, a little sweetness - and it all works ridiculously well together. Makes 11 servings, so you get a big batch of something filling and easy to keep in rotation.

Per serving (makes 11)
490 Calories
50g Protein
52g Carbs
12g Fat

Ingredients:
32oz chicken breast (896g)
6 slices turkey bacon
1 packet ranch seasoning
30g hot honey
1 tablespoon chopped fresh dill
Garlic powder, black pepper & red chili flakes to taste

3 sweet onions
6 jalapeños or fresno chilis
8 cloves minced garlic
16oz chicken bone broth (448ml)

High: 2-3 hours
OR
Low: 3-4 hours

Blended sauce:
800g 2% cottage cheese
160g parmigiano reggiano
420ml fat free milk
1 teaspoon garlic powder
1 teaspoon onion powder
Salt & pepper to taste

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

10 slices centercut bacon
Bake at 400 degrees for 16 minutes or until desired crispiness

Garnish with a handful of chopped chives

Notes:
- Store everything frozen - no need to thaw, just toss in the microwave with 2-3 tablespoons of milk or water, cover with a paper towel, microwave for 3-4 mins, mix, then microwave another 1-2 minutes. Add more liquid to reconstitute the sauce/increase creaminess
- Make sure to blend the cottage cheese for 2-3 minutes to ensure it’s completely smooth all the way through - heating up slightly in the microwave can help with the process

Find this recipe in my Slow Cooker Meal Prep Cookbook!

80+ of my best high protein slow cooker recipes, many of which are never before seen. From Butter Chicken, Brisket Queso Mac n’ Cheese, Pineapple Teriyaki Pulled Pork, Chili, Japanese Curry, Chicken Tinga, to French Onion Pasta and many, many more - this book has everything you need to become a master of slow cooker meal prepping.

Link in bio to purchase!

05/24/2026

Slow Cooked Spicy Chicken Lasagna 🍝🔥

700g of protein in one lasagna 🤯

Per serving (Makes 10)
690 Calories
70g Protein
64g Carbs
19g Fat

Store each slice individually and freeze for meal prep. Toss in the microwave for 5-6 mins and it’s ready to go for an easy lunch or dinner 🔥

-

INGREDIENTS:

680g (24oz) diced chicken breast
680g (24oz) boneless skinless chicken thighs
45g (3 Tbsp) tomato paste
30g (2 Tbsp) chicken bouillon
2, 25oz jars of spicy marinara sauce
2 Tbsp red chili flakes
2 Tbsp Italian seasoning
200g (1 cup) red lentils
454g (16oz) chicken bone broth

900g (2, 16oz tubs) 2% cottage cheese
227g (2 cups) reduced-fat mozzarella
30g (1/2 cup) Parmigiano Reggiano
Handful chopped chives & basil
Salt/garlic powder to taste

425g (15 oz) no-boil lasagna sheets*
227g (2 cups) reduced-fat mozzarella
40g (1/3 cup) Parmigiano Reggiano

*Montebello brand recommended because the sheet size fits the roaster pan perfectly

-

For this recipe, I used a foil 15x11x3 roasting pan that you can find in most grocery stores: “Handi-Foil Medium Rack Roaster Pan”

-

INSTRUCTIONS:

Add diced chicken breast, chicken thighs, tomato paste, chicken bouillon, marinara, red chili flakes, Italian seasoning, red lentils, and bone broth to a slow cooker. Cook on high for 4–5 hours or low for 6–7 hours

Shred the chicken directly in the slow cooker using a spatula or by pressing against the sides. Add the cottage cheese, mozzarella, parmesan, chives, salt, and garlic powder directly into the sauce and stir to combine

Then layer lasagna as follows:
(4 lasagna layers, 5 sauce layers)

Thin layer of sauce
Lasagna sheets
Sauce
Lasagna sheets
Sauce
Lasagna sheets
Sauce
Lasagna sheets
Sauce
Top with mozzarella and parmesan.

Cover tightly with foil and bake at 375°F for about 40 minutes (place foil roaster on a sheet pan for stability)

Remove foil and broil for 5–10 minutes until browned and bubbly, the let rest at least 15–20 minutes before slicing, and enjoy!

Each slice has 70g of protein, and can be stored frozen for 3+ months and microwaved to reheat in ~5-6 minutes!

05/23/2026

Korean BBQ Beef

Memorial Day weekend means BBQ flavors, and this one brings all of that into an easy slow cooker meal prep. The beef cooks down until tender and packed with that rich Korean BBQ flavor, then gets piled over rice with the spicy cream sauce to pull it all together. Makes 10 servings, so you’ve got a full batch ready after one cook.

Per Rice Bowl (makes 10)
505 Calories
36g Protein
56g Carbs
14g Fat

Korean BBQ Beef (per 4oz, makes 12)
295 Calories
30g Protein
12g Carbs
14g Fat

Ingredients:
48oz skirt steak, exterior fat trimmed lean
5 tbsp soy sauce
3 tbsp gochujang
3 tbsp mirin
2 tbsp honey
2 tbsp garlic purée
1 tbsp ginger purée
Black pepper, to taste

4 tbsp oyster sauce*
2 tbsp toasted sesame oil*

*Add after cooking/after shredding beef for best flavor. I added in at the beginning on accident, and it still tasted delicious, but generally better to add these at the end

Also, oyster sauces generally aren’t created equal - I recommend Lee K*m Kee brand or Lucky Brand (a vegan option). It should taste very umami & salty with deep caramelized sweetness (it shouldn’t taste fishy or bitter)

Low: ~6 hours
Or
High: ~4 hours

Spicy cream sauce:
200g nonfat skyr or greek yogurt
2 tbsp gochujang
2 tsps chili crisp
Add 40ml milk or until desired constituency
Salt & pepper to taste

600g Rice (uncooked weight)

Garnish with sesame seeds and green onions

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 🙏

05/21/2026

Slow cooked spicy chicken lasagna 🍝🔥

Per serving (Makes 10)
690 Calories
70g Protein
64g Carbs
19g Fat

Big Batch Meal Prep, Episode 8

-

INGREDIENTS:

slow cooked spicy chicken:
680g (24 oz) diced chicken breast
680g (24 oz) boneless skinless chicken thighs
45g (3 Tbsp) tomato paste
30g (2 Tbsp) chicken bouillon
2, 25oz jars of spicy marinara sauce
2 Tbsp red chili flakes
2 Tbsp Italian seasoning
200g (1 cup) red lentils
454g (16oz) chicken bone broth

cheese layer:
900g (2, 16oz tubs) 2% cottage cheese
227g (2 cups) reduced-fat mozzarella
30g (1/2 cup) Parmigiano Reggiano
Handful chopped chives & basil
Salt/garlic powder to taste

lasagna sheets + topping:
425g (15 oz) no-boil lasagna sheets
227g (2 cups) reduced-fat mozzarella
40g (1/3 cup) Parmigiano Reggiano

-

For this recipe, I used a foil 15x11x3 roasting pan that you can find in most grocery stores: “Handi-Foil Medium Rack Roaster Pan”

-

INSTRUCTIONS:

Add diced chicken breast, chicken thighs, tomato paste, chicken bouillon, marinara, red chili flakes, Italian seasoning, red lentils, and bone broth to a slow cooker. Cook on high for 4–5 hours or low for 6–7 hours

Shred the chicken directly in the slow cooker using a spatula or by pressing against the sides. Add the cottage cheese, mozzarella, parmesan, chives, salt, and garlic powder directly into the sauce and stir to combine

Then layer lasagna as follows:
(4 lasagna layers, 5 sauce layers)

Thin layer of sauce
Lasagna sheets
Sauce
Lasagna sheets
Sauce
Lasagna sheets
Sauce
Lasagna sheets
Sauce
Top with mozzarella and parmesan.

Cover tightly with foil and bake at 375°F for about 40 minutes (place foil roaster on a sheet pan for stability)

Remove foil and broil for 5–10 minutes until browned and bubbly, the let rest at least 15–20 minutes before slicing, and enjoy!

Each slice has 70g of protein, and can be stored frozen for 3+ months and microwaved to reheat in ~5-6 minutes!

05/21/2026

Chorizo Queso Mac n’ Cheese

This one combines a few things that were always going to work well together - chorizo, queso, and mac n’ cheese all cooked down into one ridiculously satisfying meal. It’s been one of the biggest standouts from the Slow Cooker book for good reason. Makes 10 servings, so one prep gives you a full week of something you’ll actually look forward to eating.

Per serving (makes 10)
600 Calories
45g Protein
58g Carbs
20g Fat

Ingredients:
32oz 93% ground beef
8oz pork chorizo

Spice blend:
1 Tablespoon coarse salt
1 Tablespoon ground paprika
1 tablespoon ground oregano
1 teaspoon ground cumin
1.5 teaspoon ground black pepper

120g red enchilada sauce
14oz (400g) can of fire roasted tomatoes
2 tablespoons garlic purée
1 tablespoon chipotle peppers
1 tablespoon adobo sauce
3 tablespoons apple cider vinegar

2 orange bell peppers
2 red bell peppers
1 onion
Bake at 400, 20-25 mins

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 Queso Sauce:
800g 2% cottage cheese
100g 1/3 fat cream cheese
150g extra sharp cheddar cheese
30g cheddar powder
240g red enchilada sauce
300ml milk
Salt & pepper to taste

Optional: chopped cilantro

Cover on high for 15-20 minutes

Allocate to 10 equal sized containers - store in the freezer (they’ll last for several months frozen) - microwave for ~4 minutes to reheat. Add 2-3 tablespoons of milk when reheating for creamier sauce

Find this recipe in my Slow Cooker Meal Prep Cookbook!

80+ of my best high protein slow cooker recipes, many of which are never before seen. From Butter Chicken, Brisket Queso Mac n’ Cheese, Pineapple Teriyaki Pulled Pork, Chili, Japanese Curry, Chicken Tinga, to French Onion Pasta and many, many more - this book has everything you need to become a master of slow cooker meal prepping.

Link in bio to purchase!

05/18/2026

Blackened Chicken Alfredo (One Pan)

This one’s for the people who want good food without turning the kitchen upside down. Everything comes together in one pan, the blackened seasoning carries a ton of flavor, and the Alfredo sauce keeps it extra satisfying without feeling overly heavy. Makes 15 servings, so one round of cooking takes care of lunch for a while.

Per Serving (Makes 15)
500 Calories
41g Protein
50g Carbs
14g Fat

———

Blackened Chicken:
1344g (48oz) chicken breast, salted
Blackened or Cajun Seasoning*
20g (4 tsp) Olive Oil
15g (1 Tbsp) Butter

Vegetables/Aromatics:
2 diced sweet onions
4-5 diced bell peppers
~10 cloves minced garlic
30g (2 Tbsp) butter
30g (2 Tbsp) Dijon mustard

Pasta:
896g (32oz) rigatoni
(Cook for ~80% of time shown on box)
Save ~2 cups of starchy pasta water

Blended Alfredo Sauce:
800g (28oz) 2% blended cottage cheese
180g (6oz) parmigiano reggiano
120g (4oz) 1/3 fat cream cheese
240ml (8oz) fat free milk
Salt & pepper to taste

Finishing/Garnish:
Handful of chives
60g (2oz) Mozzarella

———

*HOMEMADE BLACKENING SEASONING:
2 tablespoons paprika
1 tablespoon onion powder
2 teaspoons garlic powder
1 teaspoon ground black pepper
1 teaspoon dried oregano
½ teaspoon dried thyme
1/2 teaspoon cayenne

*When selecting a “blackened” or “Cajun” seasoning, I recommend finding one where the first/primary ingredient is paprika, and one that contains no salt. They will all be more or less the same.

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 🙏

Stealth Health Life

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