Stealth Health Life

Stealth Health Life Indulgent and nostalgic recipes, made healthier. Check reels tab for my high protein recipe videos!

10/21/2026

Homemade Canes Sauce (Low Calorie)

The exact same flavor as Raising Cane’s sauce at a third of the calories - five ingredients, five minutes, and a batch that lasts all week in the fridge. Makes 13 servings at just 65 calories each!

Per serving (40g):
65 Calories
5g Fat

Vs Cane’s version (40g):
190 Calories
19g Fat

This makes ~13 servings that are 40g each (1.5oz or about the same amount you get in a sauce cup at Cane’s)

300g Hellman’s light mayo*
150g Heinz no sugar added ketchup**
60g Lea & Perrins Worcestershire sauce
1.5 tsp salt and pepper (adjust to taste)

*Kraft also works
**Has to be Heinz otherwise it won’t taste close to normal Cane’s sauce

Store in an airtight container for 7-10 days in the fridge, could probably last up to 3 weeks. I used an empty hot sauce bottle for storage 👍

If you want more indulgent meal prep recipes like this one, check out my cookbooks in my bio (300+ total recipes) 🫡

10/19/2026

Creamy Cajun Chicken & Rice

Cajun-spiced chicken over buttery bouillon rice, smothered in a creamy lemon Cajun sauce that makes this one of those meals you genuinely look forward to all week. Chicken and rice never had it this good. Makes 5 servings at 500 calories and 43g of protein each!

Per serving (makes 5)
500 Calories
43g Protein
59g Carbs
9g Fat

Ingredients:
24oz chicken breast
Juice of ~1 lemon
1 tablespoon olive oil
1 tablespoon Cajun seasoning
2 tsp coarse salt*

*Use 1 tsp if using fine salt. General rule of thumb - if a recipe calls for coarse salt, and you’re using fine grain salt, divide the volume in half. Secondly - the “Cajun Seasoning” I used was found at Whole Foods and does not contain sodium - adjust salt content if the seasoning you’re using does have sodium

1 tablespoon butter
1 diced onion
1 diced red bell pepper
6 cloves minced garlic

320g basmati rice
580ml water
2 tsp chicken bouillon (2 chicken bouillon cubes, OR replace water with chicken broth)

BRING WATER TO BOIL, COVER, REDUCE HEAT TO LOW, COOK FOR 20 MINUTES. REMOVE FROM HEAT, KEEP COVERED, LET SIT FOR 10 MORE MINUTES

Sauce:
180g fat free evaporated milk
40g light cream cheese
30g fat free mozzarella
Juice of 1/2 lemon
1 tablesooon Cajun seasoning
Salt to taste
(Reserve other half of lemon for deglazing pan after cooking chicken)

Separate rice in to 5 even sized portions, top with chicken, and pour over sauce. Garnish with chives and enjoy!

I post hundreds of free recipes here, and I also link my cookbook website if you want to support me or are looking for a convenient way to follow my recipes!

10/18/2026

“i’m tired of eating plain chicken & rice”

Like many people, when i first got into fitness I basically accepted my life was going to be consuming plain chicken and rice, bland foods, and that it was the sacrifice necessary to achieve my goals

If a food tasted too good it almost became a negative experience, it became a signal that my progress might be stalled

Living that way was not only literally physically unhealthy, but it was incredibly demoralizing and a constant weight on my mental health

Growing up I was obsessed with food, I loved making crazy creations in the kitchen, seeking out the wildest food experiences I could find, and it was something that genuinely made life brighter and more fun - and somehow, the “healthy” pursuit of fitness completely stripped that away from me

This is what inspired me to do what I do today - bringing joy back to food, and still pursuing bigger and more challenging fitness goals along the way

I believe food is fuel not just for the body but also for the mind - it should energize you and meals should be something you always look forward to

I try and create the most indulgent recipes possible while still making them high protein, low calorie, and something that helps me hit my goals

Every recipe here is on my page (with the exception of pizza rice, but i’m posting that one soon)

If you prefer cookbooks, I have 3 and am working on a 4th, here is where you can find each recipe shown:

Meal Prep Cookbook
- Cheese Buldak (Korean Fire Chicken)

Slow Cooker Cookbook
- Peanut Miso Chicken
- Chicken Teriyaki

My next cookbook (coming soon)
- Pizza Rice
- Chili Cheese Rice Bowls

Stay tuned for more 👨‍🍳

10/16/2026

Creamy Chicken Fajita Burritos

This one takes classic chicken fajitas and turns them into a creamy, freezer-friendly burrito. Seasoned chicken, sautéed peppers and onions, chipotle sauce, and melted mozzarella all come together with refried beans for a burrito that’s packed with flavor. Makes 10 burritos.

Per burrito (makes 10)
390 calories
36g Protein
34g Carbs
12g Fat

The high protein tortillas, that we formulated specifically for my retail protein burritos, are officially available for sale on the Counter website. There are no tortillas that compare to these - we managed to create a tortilla that is not only significantly more macro balanced, but also literally tastes better than a standard tortilla you’d buy in stores. Real tortilla texture and taste. They don’t even compare to other “low carb” tortillas that quite literally taste like edible (?) plastic 😂 - what you’re getting here is simply a tortilla that tastes better, and works better for your diet 🙏

Ingredients:
4 bell peppers (I used red/orange)
1 sweet onion
Salt to taste

32oz thin sliced chicken breast�1/2 bunch of cilantro, finely chopped (reserve other half for garnish)�Juice of 1 lime
1 tablespoon avocado oil�1 tablespoon honey
1 tablespoon garlic powder�1 teaspoon chili powder
1 teaspoon paprika
1 teaspoon cumin�2 teaspoon coarse salt
Fresh black pepper to taste
1/3 cup water

220g 0% Greek yogurt
1 tablespoon chipotle hot sauce
100g mozzarella

300g refried ranchero beans (siete brand)
(30g per burrito)

10 tortillas (I used the new tortillas)

STORE FROZEN
To reheat, microwave wrapped in a paper towel for 1 minute 15 seconds. Air fry at 360 for 6-7 minutes to crisp up tortilla and finish cooking interior (timing may vary based on appliance). If you make more than 1 at a time, you’ll need to experiment with timing, but you’ll need to add microwave and air fry time to fully cook through.

If you want more indulgent meal prep recipes like this one, check out my cookbooks in my bio (300+ total recipes) 🫡

10/14/2026

Cheeseburger Hot Pockets

This one takes everything you love about a cheeseburger and wraps it up in a homemade hot pocket. Seasoned ground beef, melty cheese, pickled jalapeños, and a creamy sauce make for a pretty unbeatable combination. Makes 8 hot pockets.

Per Hot Pocket (makes 8):
275 Calories
18g Protein
40g Carbs
3g Fat

Ingredients:
400g all purpose flour
420g 0% greek yogurt

6oz 93% beef
1 tsp coarse salt (1/2 tsp fine salt)
1/2 tsp onion powder
1/2 tsp garlic powder
1/2 tsp pepper
1/2 tsp oregano
1/4 tsp cumin
1/4 tsp chili powder
Splash of Worcestershire sauce
2 tablesooons diced tomatoes

30g light mayo
40g 2% cheddar
40g fat free cheddar
20g diced pickled jalapeños
Hot sauce

Notes:
- You may need to adjust the ratio of Greek yogurt to flour depending on the brand of yogurt you use (some have higher water content than others). I use FAGE 0% for reference. It shouldn’t be an overly sticky dough when kneading, if it is, add more flour
- Add flour to your board to prevent any sticking when flattening out each hot pocket
- Press dough as thin as possible (like you’re making a mini thin crust pizza) - make sure to really thin out the edges so it’s easier to pinch/seal the buns. It doesn’t have to be 100% perfect since it’ll seal up when cooking

I post hundreds of free recipes here, and I also link my cookbook website if you want to support me or are looking for a convenient way to follow my recipes!

OUR PROTEIN PIZZAS ARE HERE!!Available now, nationwide in TargetWe made a protein pizza using a REAL pizza crust. Crispy...
10/14/2026

OUR PROTEIN PIZZAS ARE HERE!!

Available now, nationwide in Target

We made a protein pizza using a REAL pizza crust. Crispy exterior, fluffy interior, hand-stretched pizza dough

IN FOUR FLAVORS:
- Classic Cheese
- Pepperoni
- BBQ Chicken
- 3 Meat

Every personal pizza has 30g of protein, and only 380-390 calories

Whenever we make a new meal, we don’t think of it as a “protein” product - we just want to make the best-tasting meal in the freezer aisle. I go into formulation with the goal of making something I’d rather eat over restaurant food. At first this didn’t seem possible because frozen foods get such a bad rap (for good reason honestly), but I genuinely think it’s because 99% of frozen meals are made without a human who actually cares behind it

There’s no point in making “healthier” products that feel like a sacrifice in any way

I love every meal we’ve created, but there is nothing like these pizzas. The crust, sauce, and overall quality will blow you away

Pizza used to be the food I’d look forward to at the end of a diet, or that I’d reserve for special occasions

This is a pizza you could eat EVERY DAY and stay on track with your goals

This is a moment we’ve been working towards since 2022… and I can’t wait for you all to be able to experience these in real life. It was truly surreal walking into Target yesterday and buying these in person after so many years of working towards this moment

All 4 of our protein pizzas are available in EVERY TARGET IN THE COUNTRY. They sit directly with the rest of our single serve frozen meals (not the pizza section)

Thank you all for the support. It’s crazy to see 2 entire freezer doors full of our meals

But we’re still just getting started!

Counter

10/12/2026

Macro-Friendly Sausage Egg & Cheese Breakfast Sandwiches

A breakfast sandwich that you can make in bulk, freeze, and reheat whenever you need a quick, high-protein breakfast. These have seasoned sausage, fluffy sheet pan eggs, melted cheese, and a gochujang sriracha mayo that takes them to the next level. Makes 6 sandwiches.

Per sandwich (makes 6):
385 Calories
33g Protein
29g Carbs
15g Fat

Ingredients:
8oz Turkey sausage
8oz lean beef (any lean ground meat works - chicken, Turkey, etc)
Season with: salt, garlic, onion, smoked paprika, black pepper, rubbed sage

*The reason I use a combo of Turkey sausage + extra lean meat is simply because Turkey sausage tends to not be lean enough overall, though still much leaner than typical sausage. If it fits your goals, using just Turkey sausage will work as well!

Sheet pan eggs:
200g egg whites
2 eggs
100g blended cottage cheese
5g nutritional yeast (adds cheesy flavor)
1tspn corn starch*
Salt, pepper, garlic to taste

*this is essential for preventing significant liquid loss when reheating eggs

6 slices of low fat American or cheddar cheese

Spicy mayo:
90g light Mayo
15g Gochujang
15g sriracha
Small splash of white w**e vinegar
Pinch of salt + pepper

REHEAT INSTRUCTIONS (from frozen):
Cover with damp paper towel - microwave for ~1 minute. Remove and split in half (so that the egg is on one half, sausage is on other). Add back to microwave uncovered for 45 seconds to ensure interior is defrosted. Place the sandwich back together and air fry or bake at 375 (air fry) or 425 (oven) for 5-7 minutes. Enjoy!

If you want more indulgent meal prep recipes like this one, check out my cookbooks in my bio (300+ total recipes) 🫡

10/11/2026

Tandoori Chicken Kebab Bowls (Air Fried)

Per Kebab (Makes 4)
620 Calories
105g Protein

Per Kebab Bowl (Makes 9)
610 Calories
60g Protein
63g Carbs
14g Fat

BIG BATCH Bowls, Episode 3

Tandoori Chicken
1800g (64oz) chicken breast
180g (3/4 cup) 5% Greek yogurt
30g (2 Tbsp) garlic paste
30g (2 Tbsp) ginger paste
30g (2 Tbsp) olive oil
3 Tbsp tandoori masala seasoning*
2 Tbsp Morton kosher salt
1 tsp turmeric
1 Tbsp dried fenugreek leaves (optional)

Cilantro Mint Yogurt Sauce
1 bunch cilantro
25 mint leaves
1 serrano pepper, deseeded
Juice of 1/2 lemon
Salt, to taste
320g (1 1/3 cups) 5% Greek yogurt
45g (3 Tbsp) heavy cream
10g (1/2 Tbsp) honey

Yellow Rice
720g (4 cups) long grain rice
900g (32oz) chicken bone broth
2 tsp turmeric
2 tsp spicy curry powder
Salt, to taste

*If you can’t find tandoori masala seasoning, substitute 2 tsp garam masala + 2 tsp chili powder + 2 tsp paprika.

Instructions

1.) Dice chicken breast into cubes and combine with Greek yogurt, garlic paste, ginger paste, oil and all seasonings. Mix thoroughly to coat and marinate for at least 1 hour, or overnight.

2.) Add rice, chicken bone broth, turmeric, curry powder and salt to a rice cooker and cook.

3.) Blend all cilantro mint yogurt sauce ingredients until smooth. Transfer to a squeeze bottle and refrigerate until serving.

4.) Divide chicken evenly between 4 skewers, about 450g (1lb) each, cut to fit your air fryer. Pack chicken tightly onto each skewer.

5.) Air fry at 400°F for 20-25 minutes, flipping halfway, until golden brown and lightly charred on both sides. Ensure chicken reaches an internal temp of 165°F

6.) Serve chicken over yellow rice and finish generously with cilantro mint yogurt sauce. Divide into 9 even servings

Enjoy!

10/09/2026

Chorizo Mac n Cheese

Classic mac n' cheese gets a serious upgrade with homemade guajillo and pasilla chorizo - smoky, spicy, and creamy in a way that makes this one of the best comfort food meal preps in the rotation. Makes 6 servings at 500 calories and 39g of protein each!

Per serving (makes 6):
500 Calories
39g Protein
56g Carbs
13g Fat

LOW FAT CHORIZO
Note: this recipe makes 32oz of chorizo, and you only need 16oz for the Mac n Cheese. You can either double the recipe, or keep the rest of the chorizo “marinating” and use it for another meal (I used half for the Mac n cheese, and the other half for the breakfast burrito recipe I posted last week)

Chorizo:
10 dried Guajillo peppers
4 dried pasilla peppers
De-seed and de-stem, soak in hot water for 10-15 minutes until soft

~1/2 cup chile water
2 Tablespoon ground paprika�1 tablespoon ground oregano
2 teaspoon ground cumin
2 Tablespoon COARSE Kosher salt*
1.5 teaspoon ground black pepper
5 garlic cloves
1/2 cup apple c***r vinegar
32oz 93% ground beef

*if using fine grain salt (table salt), divide quantity in half

High Protein Mac n Cheese:
400g pasta
450g fat free blended cottage cheese
80g low fat cheddar
80g 1% milk
30g cheddar cheese powder*
5g nutritional yeast

BLEND UNTIL SMOOTH

*buy in bulk off of Amazon, or use dried packets from any boxed Mac n cheese

Topping:
80g low fat cheddar
Chopped cilantro garnish

If you want more indulgent meal prep recipes like this one, check out my cookbooks in my bio (300+ total recipes) 🫡

10/07/2026

Sweet Chili Chicken Burrito

This one takes sweet chili chicken and turns it into a freezer-friendly burrito with creamy, spicy rice and green onions. The sweet and savory chicken paired with the spicy rice makes for a combination that works ridiculously well together. Makes 10 burritos.

Per Burrito (makes 10):
510 Calories
37g Protein
63g Carbs
11g Fat

Chicken/Marinade:
48oz boneless skinless chicken thighs
180g sweet chili sauce
90g soy sauce
30g rice vinegar
15g sesame oil
Black pepper to taste
(FYI: 15g = ~1 tablespoon)

Creamy Spicy Rice:
240g sushi rice (raw weight)
200g plain skyr or Greek yogurt
30g sriracha or gochujang
Salt + garlic to taste

Burritos:
10 burrito tortillas
Finely sliced green onions
Add any other toppings of choice

Reheat instructions:
Remove from freezer, wrap in a paper towel, microwave for 2 mins, then air fry at 375 for 6-8 minutes to crisp up your tortilla, or pan fry

Additional notes:
- Any store bought sweet chili sauce will work. I used Maepranom Brand. If you want to reduce carbs/sugars, you can try the G Hughes Sugar Free Sweet Chili sauce - but I would recommend still adding in some additional honey/sugars for similar caramelization shown in the video
- Due to marinade left behind in the bowl + left behind in pan after cooking, I assumed 80% of the marinade was in the final product for calorie purposes. I stayed conservative with the estimate. You can use the full calories of the marinade if you’d like, but calories will show as higher than they actually are

Enjoy!

If you want more indulgent meal prep recipes like this one, check out my cookbooks in my bio (300+ total recipes) 🫡

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