15-Minute Meal Olympics Recipes

Three-Minute Cookie Dough Energy Balls

These no-bake energy balls are a fast, satisfying breakfast option that delivers steady energy with minimal prep. Each ball provides about 4-5 g of protein, so a typical breakfast portion of 2-3 balls delivers roughly 10-14 g of protein. Pairing them with Greek yogurt and fresh fruit turns this into a balanced, blood sugar friendly breakfast.

Ingredients

• ½ cup creamy natural peanut butter or cashew butter (just nuts and salt)
• ¼ cup honey or pure maple syrup
• 1 teaspoon vanilla extract
• 1 ¼ cups almond flour
• 1 tablespoon flaxseed meal
• ¼ cup mini chocolate chips
• Maldon sea salt, for sprinkling

Directions

1. In a medium bowl, mix the nut butter, honey, and vanilla until smooth.
2. Add the almond flour, flaxseed meal, and chocolate chips and stir until a sticky dough forms.
3. Roll into 8-10 evenly sized balls and sprinkle lightly with sea salt.
4. Pro tip: dip hands in a little bit of water before rolling to make the perfect circular shape!

Balanced plate tip

On their own, energy balls provide protein and healthy fats but are not a complete plate. For balance, serve 3 energy balls with ¾-1 cup Greek yogurt and 1-2 cups fresh berries to add protein, fibre, and carbohydrates.

Storage tips

Store in an airtight container in the fridge for up to 7 days, or freeze for up to 3 months. Great for grab-and-go mornings.

Ingredient swaps

Use sunflower seed butter for a nut-free option.

Swap almond flour for oat flour if preferred.

Use dark chocolate chips or omit chocolate for a lower-sugar option.

Viral Rotisserie Chicken Barley Bag Salad

This quick-assembly lunch uses smart shortcuts to save time while still delivering protein, fibre, and slow-digesting carbohydrates. It’s filling without feeling heavy and keeps energy steady through the afternoon.

Ingredients

• 3 cups cooked rotisserie chicken, skin removed and chopped
• 2 cups cooked pearl barley, cooled2 Persian cucumbers (or 2 cups edamame beans), finely diced
• 2 bell peppers, finely diced
• 1 cup red cabbage, thinly sliced
• 3 scallions, thinly sliced
• ½ cup fresh herbs such as cilantro or parsley, chopped
• 2 tablespoons soy sauce or tamari
• 1-2 tablespoons chili crisp or chili crunch, to taste
• 2 tablespoons toasted sesame seeds
• Optional add-ins: edamame, avocado, shredded carrots, red cabbage

Directions

1. Add chopped chicken to a rotisserie bag or large resealable bag.
2. Add cooked pearl barley, cucumbers, scallions, and fresh herbs.
3. Drizzle in soy sauce and chili crisp, then sprinkle in sesame seeds.
4. Seal the bag tightly and shake until evenly combined.
5. Taste and adjust seasoning as needed. Serve immediately or refrigerate.

Balanced plate note

This meal naturally follows the balanced plate method: protein from chicken, whole grains from barley, and vegetables throughout. Add extra veggies if desired to increase volume and fibre.

Storage tips

Keep well in the fridge for up to 3 days. Ideal for meal prep lunches.

Ingredient swaps

Swap pearl barley for quinoa, farro, or brown rice. Use tofu or edamame instead of chicken for a plant-based version. Replace chili crisp with sesame oil or a squeeze of lemon for a milder flavour.

15-Minute Prep Sheet Pan Spaghetti and Cheesy Stuffed Meatballs

Ingredients

Cheesy stuffed meatballs

• 1 lb lean ground turkey or beef
• ½ cup oat flour or almond flour
• 1 large egg
• ¼ cup grated Parmesan
• 1 teaspoon garlic powder
• 1 teaspoon Italian seasoning
• ½ teaspoon salt
• ¼ teaspoon black pepper
• 3 oz mozzarella cheese, cut into small cubes

Homemade marinara

• 1 (28 oz) can whole peeled tomatoes
• 2 tablespoons olive oil
• 1 clove garlic, grated or minced
• ½ teaspoon salt
• ½ teaspoon dried oregano or basil

Pasta

• 8 oz red lentil spaghetti
• 2 medium zucchini, spiralized
• Fresh basil, for garnish
• Extra Parmesan, for serving

Directions

1. Preheat oven to 425°F and line a large sheet pan with parchment.
2. In a bowl, mix ground meat, flour, egg, Parmesan, garlic powder, Italian seasoning, salt, and pepper.
3. Scoop meat mixture, place a cube of mozzarella in the center of each, and roll into balls.
4. Arrange meatballs on the sheet pan and bake for 15 minutes.
5. While meatballs cook, squeeze tomatoes by hand into a bowl and stir in olive oil, garlic, salt, and herbs.
6. Cook red lentil spaghetti according to package directions and drain.
7. Remove sheet pan from oven and add cooked pasta and zucchini noodles around the meatballs. Spoon marinara over everything.
8. Return to oven for 5-7 minutes, just until zucchini softens.
9. Finish with fresh basil and Parmesan and serve straight from the pan.

Balanced plate note

This meal balances protein from meatballs and lentil pasta, carbohydrates from pasta, and vegetables from zucchini and sauce. Serve with a side salad if you want to increase vegetable volume further.

Storage tips

Leftovers keep well in the fridge for up to 3 days. Reheat in the oven or microwave.

Ingredient swaps

Use ground chicken or plant-based meat for the meatballs. Swap red lentil pasta for whole wheat pasta if preferred. Use ricotta-stuffed meatballs instead of mozzarella for a softer texture.