The Balanced Dish

The Balanced Dish 🥘Healthy, easy, meal prep-friendly recipes + Macros
👩🏻‍🎓MSc Food Scientist + Nutrition Coach
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07/15/2026

Simple, flavour-packed, and perfect for busy weeknights! This Sheet Pan Chicken Fajita Bake comes together in one pan with juicy chicken, colourful veggies, and a homemade fajita seasoning. Great for meal prep and easy to serve with rice, tortillas, or in burrito bowls.

Recipe below: 👇 (4 servings)

INGREDIENTS
Chicken Fajita Bake

- 450g chicken breast, sliced
- 2 bell peppers, sliced
- 1 medium onion, sliced
- 2–3 tbsp homemade fajita seasoning (recipe below)
- 2 tbsp olive oil
- Juice of 1 lime

Homemade Fajita Seasoning (Makes about 3 tbsp)

- 2 tsp chili powder
- 1 tsp cumin
- 1 tsp smoked paprika
- 1 tsp garlic powder
- 1 tsp onion powder
- 1 tsp salt (or to taste)
- 1/2 tsp black pepper
- 1/4 tsp cayenne (optional)
- 1 tsp brown sugar

METHOD

- Preheat oven to 400°F (200°C).
- Toss chicken, peppers, and onion with olive oil and seasoning.
- Spread on a sheet pan in a single layer.
- Bake for 20–25 minutes, stirring halfway.
- Finish with fresh lime juice and serve.

Pro Tips

✅ Don’t overcrowd the pan for better browning.
❗ Slice everything to a similar size so it cooks evenly.
✅ Marinate and freeze the chicken with the seasoning for an easy future meal.

✅ Nutrition Info (Per Serving – chicken & vegetables only):
265 kcal; 35g protein; 6g carbs; 2g fiber; 11g fat

Enjoy! ❤️

Here are 4 overnight oat breakfasts to make busy mornings easier.✅ High in protein (~20g)✅ Meal prep friendly✅ Perfect f...
07/14/2026

Here are 4 overnight oat breakfasts to make busy mornings easier.

✅ High in protein (~20g)
✅ Meal prep friendly
✅ Perfect for busy weekdays

☕ Tiramisu
🍓 Strawberry Matcha
🫐 Blueberry
🍫 Chocolate

Blueberry Compote Recipe (for blueberry overnight oats recipe)

INGREDIENTS:
• 2 cups Blueberries (I used fresh ones but you can use frozen ones too)
• 3 tbsp White Sugar
• 2 tbsp Lemon Juice
• 1/2 tsp Lemon Zest

METHOD:
• Combine all ingredients in a saucepan.
• Simmer over medium-low heat for 12–15 minutes, stirring occasionally, until thickened.
• Cool slightly before serving.

Save this post for your next meal prep day and follow for more.

07/08/2026

If you’re craving something chocolatey but still want a balanced, nourishing breakfast or snack, this High-Protein Chocolate Oats Smoothie is for you. Recipe below: 👇 (1 serving)

INGREDIENTS:

- 2 tsp unsweetened cocoa powder
- ¼ tsp instant coffee (optional)
- 2 tsp quick oats
- 1 tsp chia seeds
- 1 tbsp almond butter (or your favorite nut butter)
- 2 tbsp maple syrup
- ¾ cup plain 0% Greek yogurt
- ½ cup 2% milk
- Ice cubes

METHOD:

1. Add all the ingredients into a blender.
2. Blend until smooth and creamy.
3. Enjoy immediately.

Pro Tips:
✅ For even more chocolate flavor, sprinkle a little cocoa powder on top before serving.
✅ If the smoothie is too thick, simply blend in a little more milk.
✅ Add half a frozen banana if you prefer a naturally sweeter smoothie. You can leave out ice if adding frozen banana.
❗I don’t recommend storing this smoothie. Storing it in the fridge or freezer can make the texture slightly chalky.

✅ Nutrition Info (Per Serving):
420 kcal; 30g protein; 50g total carbs; 7g fiber; 14g fat

(*Nutrition values are estimates and may vary depending on the specific brands used.)

Enjoy! ❤️

The right sauce can completely transform a meal.I’ve been using these three creamy sauces on repeat lately. They’re pac...
07/07/2026

The right sauce can completely transform a meal.

I’ve been using these three creamy sauces on repeat lately. They’re packed with flavor, come together in just a few minutes, and pair perfectly with so many meals.

🌶️ Spicy Yogurt Sauce– creamy, tangy, and great for rice bowls or roasted veggies.
🥑 Cilantro Avocado Crema– fresh, creamy, and perfect for fajita bowls, tacos, and grilled chicken.
🌮 Chipotle Yogurt Sauce – smoky, slightly spicy, and my favorite for fajita wraps and burrito bowls.

I love using Greek yogurt as the base because it adds creaminess while also providing protein.

Which one would you try first?

1. Spicy Greek Yogurt Sauce (~6 servings)
- 3/4 cup plain Greek yogurt
- 1/3 cup light mayonnaise
- 3 tbsp lemon juice
- 1 clove garlic
- 1 tsp smoked paprika
- 1 tsp cayenne pepper (optional, or adjust to taste)
- 1 tsp salt (or to taste)
- 3 tsp maple syrup or honey

2. Avocado Lime Crema (6 Servings)
- 1 small avocado
- 1/2 cup fresh cilantro
- 1/2 cup plain Greek yogurt (0%)
- 2 tbsp lime juice
- 1 tsp salt
- 1/2 tsp black pepper
- 1/2 jalapeño (optional)
- 1 garlic clove (optional)

3. Creamy Chipotle Sauce (6 Servings)
- ½ cup plain 0% Greek yogurt
- ¼ cup light mayonnaise
- 4 tbsp canned chipotle sauce
- 2 tbsp lime juice
- ½ tsp salt
- 1 tbsp maple syrup or honey

07/02/2026

These Chicken Fajita Wraps are high in protein, meal-prep friendly, and perfect for busy lunches or weeknight dinners. Recipe below: 👇

Fajita Seasoning (Makes ~3 tbsp)
- 2 tsp chili powder
- 1 tsp smoked paprika
- 1 tsp cumin
- 1 tsp garlic powder
- 1 tsp onion powder
- 1 tsp salt (or to taste)
- ½ tsp black pepper
- ¼ tsp cayenne (optional)
- 1 tsp brown sugar

👉 Mix everything together and store in an airtight container.
---------------

Chicken Fajita Bake (Enough to make 6 wraps)
- 450g chicken breast, sliced
- 2 bell peppers, sliced
- 1 medium onion, sliced
- 2–3 tbsp fajita seasoning
- 2 tbsp olive oil
- Juice of 1 lime

Method
1. Preheat oven to 400°F.
2. Toss the chicken, peppers, onion, oil, and seasoning on a sheet pan.
3. Spread into an even layer and bake for 20–25 minutes, stirring halfway.
4. Finish with fresh lime juice.
---------------

Creamy Chipotle Sauce (Makes ~18 tbsps)
- ½ cup plain 0% Greek yogurt
- ¼ cup light mayonnaise
- 4 tbsp canned chipotle sauce
- 2 tbsp lime juice
- ½ tsp salt
- 1 tbsp maple syrup or honey

👉 Whisk everything together until smooth.
---------------

Assemble
- 1 large tortilla
- 1 portion chicken fajita bake
- 4 tbsp chipotle sauce
- ¼ small avocado, sliced

Method
1. Spread ~2 tbsp sauce over the tortilla.
2. Add the chicken mixture and avocado.
3. Fold and roll tightly.
4. Toast in a hot pan until golden and crisp.
5. Drizzle with the remaining sauce and enjoy.

✅ Nutrition (Per Serving)
435 kcal | 31g Protein | 10g Carbs | 2g Fibre | 11g Fat

Enjoy! ❤️

This creamy tiramisu overnight oats breakfast is packed with protein and fiber to keep you full for hours. Recipe below👇...
06/28/2026

This creamy tiramisu overnight oats breakfast is packed with protein and fiber to keep you full for hours. Recipe below👇 (1 serving)

INGREDIENTS

Oats Base

- 1/3 cup, Rolled oats
- 1 tbsp, Chia Seeds
- 1/4 cup, Greek Yogurt, Plain, 0% Fat
- 1 tbsp, Maple syrup
- 1 shot Espresso (or 2 tsp instant coffee dissolved in 3tbsp hot water)
- 1/4 cup, 2% Milk

Yogurt Topping

- 1/2 cup, Greek Yogurt, Plain, 0% Fat
- 1 tbsp, Maple syrup
- 1/2 tsp Vanilla Extract
- Dark cocoa powder (For dusting)

METHOD:

1. Mix together the oats, chia seeds, Greek yogurt, maple syrup, espresso, and milk in a jar until well combined.
2. Cover and refrigerate overnight, or for at least 4 hours.
3. In a small bowl, mix the yogurt topping ingredients together.
4. Spoon the yogurt topping over the oat base before serving.
5. Dust with dark cocoa powder and enjoy immediately.

✅ Nutrition information (Per Serving)
400 kcal; 26g protein; 58g total carbs; 7g fiber; 7g fat

Enjoy! ❤️

06/24/2026

Meal prep just got easier. These Spicy Garlic Ginger Chicken Bites are loaded with flavor, ready in 30 minutes, and they can be used in so many dishes including my Chicken Rice Bowl and Mediterranean Chicken Salad recipes.

Recipe below: 👇 (6 servings)

Ingredients :

- 1kg Boneless, Skinless Chicken breast (diced)
- 3 tbsp Olive Oil
- 4 cloves Garlic (minced)
- 1/2-inch Ginger (minced)
- 1/2 an Onion (finely diced)
- 1 tsp Garlic Powder
- 1 tsp Onion Powder
- 1 tsp Smoked Paprika
- 1 tsp Cayenne Pepper or to taste (Optional)
- 1 tsp Ground Black Pepper or to taste (Optional)
- 2 tbsp Fresh Lemon Juice
- 1 tsp Salt

Method:

1. Add the diced chicken to a bowl.
2. Add the dry spices and mix well until evenly coated.
3. Cover and let marinate for about 20 minutes (or keep in the fridge if marinating overnight).
4. Heat olive oil in a pan over medium-high heat.
5. Add the marinated chicken in a single layer.
6. Add the minced garlic, ginger, and onion.
7. Stir and cook until the chicken is fully cooked through.
8. Add lemon juice and continue cooking until any excess liquid has evaporated and the chicken is lightly browned.
9. Turn off the heat and serve.

Pro Tips:
❗ Don’t overcrowd the pan—cook the chicken in a single layer.
✅ Using both dry spices for marinating and fresh aromatics while cooking adds depth and complexity.
❗Avoid overcooking to avoid rubbery, tough chicken bites.
✅ Adjust cayenne and black pepper to your taste—start small if you’re sensitive to spice.

✅ Nutrition Info (Per Serving):
238kcal; 10g fat; 37g protein

Enjoy! ❤️

This homemade granola is easy to make, super delicious, and better than anything you’ll find at the store.Recipe below: ...
06/23/2026

This homemade granola is easy to make, super delicious, and better than anything you’ll find at the store.

Recipe below: 👇 (~25 x1/4 cup servings)

DRY INGREDIENTS:
- 3 Cups Rolled Oats
- 1 Cup Mixed Nuts, Chopped (I used 1/3 Cup each Walnuts, Almonds, and Cashews)
- 1/2 Cup Pumpkin Seeds
- 1/3 Cup Sunflower Seeds
- 1/4 Cup Ground Flaxseed
- 1/2 Tsp Cinnamon Powder
- 1/4 Tsp Nutmeg Powder
- 1/2 Tsp Salt

WET INGREDIENTS:
- 1/2 Cup Coconut Oil
- 1/3 Cup Maple Syrup
- 1/4 Cup Nut Butter (I used Cashew Butter)
- 1 Tsp Vanilla Extract

TOPPINGS (Optional but highly recommended):
- 1/2 Cup Dried Cranberries (or any other dried fruit)
- 1/4 Cup Mini Semi-Sweet Chocolate Chips

METHOD:
- In a large bowl, mix all the dry ingredients together.
- Stir in the wet ingredients, and mix until well combined.
- Spread the granola mixture on a parchment-lined baking sheet.
- Pat down firmly to create an even layer.
- Bake in a 350° F oven for about 25-30 minutes.
- Stir mid-baking to ensure even crisp throughout.
- Once out of the oven, let cool completely. It will get crispier as it cools.
- Mix in the toppings after the baked granola mixture is completely cooled.
- Break the granola into clumps, and store in an airtight container.

✅ Nutrition Info (Per Serving of 1/4 cup):
190 kcal; 4g protein; 21g total carbs; 3g fiber; 8g added sugar; 11g fat

06/17/2026

This Mixed Berry Smoothie Bowl is thick, creamy, and packed with berry flavor. Recipe below: 👇 (1 servings)

INGREDIENTS:

- 1 cup frozen mixed berries
- ½ cup plain Greek yogurt
- A few fresh berries (for topping)
- 1 tbsp h**p hearts (for topping)
- Dried coconut flakes (for topping)

METHOD:

1. Add the frozen mixed berries and Greek yogurt to a blender jar.
2. Blend until thick, smooth, and creamy, stopping to scrape down the sides as needed.
3. Transfer to a bowl.
4. Top with the fresh berries, coconut flakes, and h**p hearts.
5. Serve immediately and enjoy.

Pro Tips:

✅ The smoothie bowl is best enjoyed immediately after blending for the thickest texture.
✅ Use frozen berries straight from the freezer for the thickest texture.
✅ If you’re using a Magic Bullet like I did, layer half the berries, then the Greek yogurt, followed by the remaining berries before blending. This helps the ingredients blend more easily.
✅ If your blender struggles, add 1–2 tablespoons of water or milk at a time. But this will make the smoothie bowl a bit thinner.

✅ Nutrition information (Per Serving)
231 kcal; 16g protein; 30g total carbs; 5g fiber; 6g fat

Enjoy! ❤️

My Chicken Fajita Bowl wouldn’t be the same without this fresh Black Bean & Corn Salsa. Recipe below: 👇Ingredients (make...
06/16/2026

My Chicken Fajita Bowl wouldn’t be the same without this fresh Black Bean & Corn Salsa. Recipe below: 👇

Ingredients (makes ~3 cups) = 9 servings
- 1 cup canned black beans, drained and rinsed
- 1 cup of sweet corn (fresh, frozen, or canned)
- 1 medium tomato, finely diced
- 1/2 cup red onion, finely diced
- 2 tbsp fresh cilantro, chopped
- 1 jalapeno, seeded and diced (optional)
- juice of 1 medium lime
- 1/2 tbsp extra virgin olive oil
- Salt and pepper, to taste

Method:
1. Combine all ingredients in a bowl
2. Mix well and adjust seasoning
3. Let sit for 10–15 minutes for flavors to develop

✅ Nutrition information (Per Serving)
52 kcal; 2g protein; 9g total carbs; 3g fiber; 1g fat

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