30 Chris Heria recipes – breakfast, lunch, dinner, smoothies, desserts

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Georgie Radu
Georgie Raduhttps://exquisiterecipes.com
I am a medical microbiologist who loves delicious food, writing and lists. :)

Healthy living, having a shredded body, and being disciplined enough to get abs are not easy tasks. Especially in our day when unhealthy, delicious foods are very easy to get in every store. I am actively trying to find a balance between healthy meals and fulfilling my cravings every day. For this, I am in a continuous search for recipes. One of my favorite ways of discovering healthy, anabolic recipes is Youtube. I have a set of lovely sports and fitness Youtubers from where I get inspiration. Chris Heria recipes are some of the easiest ideas I have found online. He has mostly workout videos, but those few recipes he shares with us do make a difference.

More sports, fitness, and healthy living Youtubers I like are Will Tennyson, Josh Cortis, Remington James, and Chloe Ting. If you are also interested in a healthier way of living, you should take a look at their channels. To be honest, their recipes are so easy and delicious that I encourage everyone to give them a try regardless of their preferences in what concerns sports and healthy living :).

Who is Chris Heria?

Chris Heria is a Youtuber, personal trainer, and founder of ThenX, an app for those passionate about calisthenics. He has almost 4,5 million followers on Youtube and posts videos about healthy living and sports. He became very popular due to his workouts using only bodyweight exercises.

Chris Heria recipes for the whole day

5 Breakfast recipes

French Toast


3 eggs

Some slices of bread

Sugar free syrup

Cinnamon for better taste



Greek Yogurt(3/4cup)





Avocado Toast


Some slices of bread

Half an avocado

3 eggs

Protein Waffles


Oats (1/4 cup)

3 eggs

Protein Powder (one scoop)

Sugar-free syrup

Blueberries (1/4 cup)







10 Lunch and dinner Chris Heria Recipes

Steak + Greek salad


6oz sirloin steak

2 cups of spinach

1/2 cup onion

1/4 cup tomato

1 cup cucumber

1 tbsp red wine vinegar

1 tbsp lemon squeeze

1/2oz feta cheese

5 olives

Tuna Sandwich

2 cans of tuna

2 slices of bread

1/4 cup onion

1 tbsp mustard

1 tbsp chives

1/4 cup cilantro

1 tbsp light mayo

1 tbsp lemon squeeze

1/4 cup celery

Protein Pasta + Chicken

2oz protein pasta (dry)

6oz chicken breast

2 tbsp parmesan

Avocado spray

1 tbsp basil

1 cup spinach

1 garlic clove

Baked Chicken Wings

5 chicken wings

6oz celery

1 tbsp light ranch

Lemon & Pepper seasoning

Chicken Stuffed Sweet Potato

8oz sweet potato

6oz chicken breast

2 tbsp parmesan

1 tbsp chives

1 tbsp sour cream

Meal 1

8oz chicken (Grilled)

3/4 cup broccoli

1 cup spinach

1 cup sweet potato

1/4 cup chopped onions

Meal 2

2 carb balance wrap (whole wheat)

8 oz ground turkey

1/4 chopped onion

2 tbs Cilantro

1/4 chopped tomato

1/4 chopped spinach

Meal 3

1 cup veg mix (carrots, peas, beans, edamame)

8 oz chicken breast

1/2 cup peppers

1/4 Hass avocado

1/4 chopped onions

Meal 4

6 oz salmon

1 boiled eggs

1/2 tomato

2 cups mixed greens

1/2 lemon (squeezed)

3 oz baby carrots

1/4 onion

1/4 Hass avocado

Meal 5

2 Carb balance wrap (spinach)

1/2 cup Spinach

8 oz chicken

1/2 tomato

1/4 Hass avocado

1/4 cup chopped onions

Smoothie recipes

Ginger shot Smoothie Recipe: 1 tbsp Bee pollen 1/4 cup turmeric 1/2 cup ginger 1 orange 1 tsp black pepper 1/2 lemon 3/4 cup water

Berry smoothie Recipe: 1/2 cup blueberry 1/2 cup strawberry 1/4 cup blackberry 1/4 cup raspberry 2/3 cup Greek yogurt 1 cup water

Green juice Recipe: 1 tbsp Hemp seeds 1 cup cucumber 1 green apple 1/2 cup spinach 1/2 cup kale 1/2 lemon 1/4 cup celery 1/4 cup ginger 1 cup water

Apple cider & kiwi Recipe: 1/2 green Apple 1/2 cup apple cider vinegar 1 kiwi 1/2 cup water

Orange smoothie Recipe: 1 tbsp Flax seeds 1 orange 1/2 lime 1 cup Carrot 3/4 cup water

If you enjoy Chris Heria’s ideas for smoothies, I have a list of more banana-free options.

Low-calorie desserts

Banana strawberry ice cream/frozen yogurt


1 cup strawberries

1 banana

1 tbsp Monk fruit sugar

1 and 1/2 Greek Yogurt



1/2 strawberries

1/2 blueberries

2 tbsp sugar-free whipped cream

1 egg

1 tbsp butter

1/2 cup oatmeal

1/4 cup almond milk

1/4 cup water

0.5 Monk fruit sugar

4 drops vanilla extract



1 banana

1 egg

2 tbsp cocoa powder

1/4 tbsp baking soda

1 cup almond flour

14g chocolate chips

1/4 tbsp butter

2.5 tbsp Monk fruit sugar

2 tbsp water

Mini cheesecake


1 sugar-free cookies

1/2 tbsp butter

1/2 cup Greek Yogurt

1/2 cup cream cheese

1 egg

4 drops vanilla extract

1/2 cup strawberries

1 tbsp Monk fruit sugar

Almond cinnamon cookies

2 cups almond flour

1/2 cup Monk fruit sugar

1 pinch of salt

1 tbsp vanilla extract

6 tbsp butter

1 egg

1 tbsp cinnamon

So, there you have it! Passionate about fitness and healthy living or not, Chris Heria recipes and worth a try. Let me know in the comments if you do and how you like them!


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