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ROSC at Home
Structured recipes. Predictable execution.
Protein Pancakes & Nut Butter
1 serving Kodiak Power Cakes
1 scoop whey protein mixed into batter
1 tbsp peanut butter on top
ROSC Fruit Parfait
1 cup 0% Greek yogurt
½ cup granola
½ cup berries
½ scoop whey mixed into yogurt
12 almonds
Plant Protein Bowl + Shake
1.g scoops plant protein
½ banana
½ cup berries
1 tbsp almond butter
⅓ cup oats (dry)
Plant Protein Smoothie
1..5 scoops plant protein
½ medium banana
½ cup frozen berries
1 tbsp almond butter
⅓ cup oats (dry), blended in
Chicken, Veg & Rice
5 oz grilled chicken breast
¾ cup cooked white rice
1 cup steamed vegetables (mixed veg)
1 tbsp light teriyaki sauce (or similar)
1 tbsp olive oil
Plant-Based Tofu Hash
7 oz low-fat tofu, crumbled
1⅓ cups cooked diced potatoes
½ scoop plant protein (mix into tofu)
2 tsp olive oil
Seasonings of choice (turmeric, garlic, paprika, pepper, etc)
Beef Bowl
5 oz lean ground beef (93/7)
1 cup cooked quinoa
Diced tomato and cucumber
Fresh herbs (parsley, mint, cilantro), salt & pepper
Lemon juice (squeeze over top)
Lentil Power Bowl
⅔ cup lentils
⅓ cup rice
1 scoop plant protein
1 tbsp olive oil
Veg of choice
Peanut Butter & Banana Protein Smoothy
1 scoop whey protein
1½ tbsp peanut butter
⅓ cup oats (dry)
½ banana
1 cup almond milk & ice
Tropical Yogurt Bowl
1 cup 0% Greek yogurt
⅓ scoop vanilla whey protein
½ cup pineapple chunks
¼ cup granola
1 tbsp shredded coconut
2 tbsp slivered almonds
Shrimp & Potatoes
5 oz shrimp
1⅓ cups diced potatoes
1 tbsp olive oil
1 cup green beans
Double Chocolate Parfait
1 cup 0% Greek yogurt
½ scoop chocolate whey protein
1 tbsp unsweetened cocoa powder
3 tbsp granola
½ medium banana
1 tbsp dark chocolate chips
1½ tbsp chopped walnuts
Chicken Wrap
4 oz cooked chicken breast
1 large whole-wheat wrap
Shredded lettuce
Tomato slices
2tbsp hummus
Chicken Salad
5 oz grilled chicken
3-4 cups mixed greens
Cucumber & tomato
2 tsp olive oil + vinegar
¾ cup croutons
Eggs & Turkey Sausage
2 whole eggs
½ cup egg whites
1.5 oz turkey sausage
⅝ cup oats (dry, cooked in water)
½ cup berries
Oatmeal, Egg Whites & Turkey Bacon
¾ cup dry oats
4 slices turkey bacon
½ cup egg whites
Splash of almond milk
Breakfast Hash
3 oz lean chicken sausage
1 whole egg
½ cup egg whites
1 cup diced potatoes (cooked)
1 cup peppers & onions (spray oil only)
Tuna Stack
4 rice cakes
1 ½ cans tuna (drained)
1 ½ tbsp mayo
½ cup diced tomato
½ cup diced onion + sweet mini peppers
Celery (optional, zero macros)
Lean Beef Taco Bowl
5 oz lean ground beef (93/7)
¾ cup cooked white rice
¼ cup black beans
Shredded lettuce & salsa
2 tbsp light guacamole
Turkey Pasta
5 oz lean ground turkey (93/7)
1 cup cooked pasta
⅓ cup marinara sauce
1 tbsp parmesan cheese
Salmon & Rice
5 oz salmon
¾ cup cooked rice
1 tsp olive oil
1 cup steamed broccoli
Steak, Sweet Potato & Broccoli
5 oz lean sirloin steak (trimmed)
¾ cup roasted sweet potato
1 tsp olive oil drizzled over veg
1 cup steamed broccoli
Salt, pepper, herbs
Chicken Stir-fry
5 oz chicken breast
¾ cup cooked white rice
1 cup stir-fry veggies
1 tbsp sesame oil
Optional: splash of teriyaki for flavor
Breakfast Burrito
1 small/medium flour tortilla (8.5-9.5 inch)
1 whole egg + ½ cup egg whites
2.5 oz lean turkey sausage (crumbled or diced)
¼ cup black beans
2 tbsp peppers + onions
2-3 tbsp salsa
Cottage Cheese & Fruit Bowl
1¼ cups low-fat (2%) cottage cheese
½ cup pineapple chunks
½ cup blueberries
½ cup sliced strawberries
2 tbsp walnut halves
Tempeh Rice Bowl
4.5 oz tempeh
½ cup cooked rice
1 cup mixed vegetables (broccoli, peppers, cabbage)
1 tbsp peanut sauce
Turkey Sandwich
4-5 oz lean deli turkey
2 slices whole-grain bread
lettuce & tomato
Mustard
1½ tbsp light mayo
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