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STOMP TECHNIQUE
S▲T▲O▲M▲P Recipe Library
56 Full-Detailed Recipes Across 8 Categories + 3 Meal Plans + 5 Workout-Paired Bundles
Fuel your STOMP workouts with dietitian-designed, printer-friendly PDF recipes. Every recipe includes full ingredient lists, step-by-step instructions, nutrition facts, storage tips, and swap-out suggestions.
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Protein Pancakes
Fluffy oat-based pancakes with protein powder. 34g protein, no sugar crash. Perfect pre-STOMP breakfast.
Shrimp & Garlic Zucchini Noodles
Sautéed shrimp over spiralized zucchini in garlic-lemon-butter sauce. Under 300 calories, done in 15 minutes.
Love these? Get all 56 recipes across 8 packs with a subscription below.
Here's Exactly What You Get
All 56 recipes listed below — $10/month per pack or $19.99/month for everything
Vegan Pack
100% Plant-Powered
7 nutrient-dense, plant-based recipes. High in fiber, phytochemicals, and clean energy for every workout.
All 7 Recipes Included:
- 1.Chickpea & Spinach Curry
- 2.Quinoa Black Bean Power Bowl
- 3.Vegan Protein Smoothie Bowl
- 4.Lentil Bolognese with Whole Wheat Pasta
- 5.Roasted Cauliflower & Chickpea Tacos
- 6.Thai Peanut Noodle Stir-Fry
- 7.Sweet Potato & Black Bean Chili
Vegetarian Pack
Dairy & Eggs Included
7 balanced vegetarian recipes with complete proteins from eggs, dairy, and plant combinations.
All 7 Recipes Included:
- 1.Spinach & Feta Omelette
- 2.Greek Yogurt Power Parfait
- 3.Caprese Stuffed Avocado
- 4.Lentil & Cauliflower Shepherd's Pie
- 5.Egg & Veggie Fried Rice
- 6.Mediterranean Baked Eggs (Shakshuka)
- 7.Protein-Packed Veggie Burrito Bowl
Pescatarian Pack
Ocean-Fresh Protein
7 fish and seafood-based recipes rich in Omega-3 fatty acids for brain health and recovery.
All 7 Recipes Included:
- 1.Lemon-Herb Grilled Salmon with Roasted Vegetables
- 2.Tuna & White Bean Salad
- 3.Garlic Butter Shrimp with Quinoa
- 4.Baked Cod with Mango Salsa
- 5.Sesame-Ginger Ahi Tuna Poke Bowl
- 6.Mediterranean Sardine Toast with Olives
- 7.Coconut Curry Mussels
Omnivore Pack
Balanced & Complete
7 well-rounded recipes combining the best of plant and animal nutrition for total body fuel.
All 7 Recipes Included:
- 1.Chicken, Sweet Potato & Broccoli
- 2.Lean Beef & Veggie Stir-Fry
- 3.Turkey Meatballs with Pasta
- 4.One-Pan Honey Garlic Chicken with Potatoes
- 5.Grilled Pork Tenderloin with Apple Slaw
- 6.Sheet Pan Fajitas
- 7.Herb-Crusted Roast Chicken with Root Vegetables
Carnivore / Low-Carb Pack
Meat-Forward Fuel
7 high-fat, low-carb recipes for keto enthusiasts and those focused on maximum protein intake.
All 7 Recipes Included:
- 1.Garlic Butter Ribeye with Asparagus
- 2.Bacon & Egg Breakfast Bowl
- 3.Smash Burgers (No Bun)
- 4.Lemon Pepper Chicken Wings
- 5.Pork Chops with Creamy Mushroom Sauce
- 6.Carnivore Chili (No Beans)
- 7.Egg Roll in a Bowl (Crack Slaw)
High-Protein Pack
Maximum Muscle Fuel
7 protein-packed recipes designed for athletes and muscle gain. Every meal delivers 25g+ protein.
All 7 Recipes Included:
- 1.Protein Pancakes
- 2.Chicken & Black Bean Power Bowl
- 3.Cottage Cheese & Tuna Stuffed Bell Peppers
- 4.Greek Chicken Meatball Meal Prep
- 5.Bison & Sweet Potato Skillet
- 6.Protein Ice Cream (Anabolic Ice Cream)
- 7.Steak & Eggs with Avocado
Anti-Inflammatory Pack
Heal & Recover
7 recipes featuring turmeric, ginger, berries, and healthy fats to reduce inflammation and support recovery.
All 7 Recipes Included:
- 1.Golden Turmeric Chicken Soup
- 2.Wild Salmon with Avocado-Cilantro Sauce
- 3.Blueberry-Walnut Anti-Inflammatory Smoothie
- 4.Turmeric-Ginger Roasted Cauliflower with Tahini
- 5.Anti-Inflammatory Buddha Bowl
- 6.Ginger-Miso Glazed Cod with Bok Choy
- 7.Dark Chocolate & Cherry Recovery Bites
Quick & Easy Pack
Under 20 Minutes
7 fast, delicious recipes for busy schedules. No meal takes more than 20 minutes from start to plate.
All 7 Recipes Included:
- 1.5-Minute Tuna Avocado Wrap
- 2.Shrimp & Garlic Zucchini Noodles
- 3.Turkey & Cheese Roll-Ups with Mustard
- 4.Microwave Egg & Veggie Mug
- 5.One-Pan Chicken Sausage & Peppers
- 6.Greek Yogurt Tuna Salad (No Mayo)
- 7.10-Minute Beef & Broccoli
7-Day Meal Plans
3 complete plans — every meal for every day, mapped out for you
Workout-Paired Bundles
5 bundles — exactly what to eat before, after, and during recovery for each STOMP day
Knowledge is key to empowerment.
The body does not work well without the right nutrients. Open the door and discover what you're really made of.
Back & Arms STOMP Day
Pre-Workout (1hr before)
Protein Pancakes
Complex carbs for sustained energy + protein for muscle protection
Post-Workout (within 45min)
Steak & Eggs with Avocado
High protein for muscle repair + healthy fats for hormone production
Recovery (2-3hrs later)
Golden Turmeric Chicken Soup
Anti-inflammatory to reduce soreness + protein for continued repair
Legs & Glutes STOMP Day
Pre-Workout (1hr before)
Greek Yogurt Power Parfait
Quick-digesting carbs + protein + probiotics for gut health
Post-Workout (within 45min)
Chicken & Black Bean Power Bowl
High protein + complex carbs to replenish glycogen stores
Recovery (2-3hrs later)
Wild Salmon with Avocado-Cilantro Sauce
Omega-3s reduce inflammation + healthy fats support joints
Core & Cardio STOMP Day
Pre-Workout (1hr before)
Blueberry-Walnut Smoothie
Light, fast-digesting, won't sit heavy during core work
Post-Workout (within 45min)
Garlic Butter Shrimp with Quinoa
Lean protein + complete carbs for quick recovery
Recovery (2-3hrs later)
Anti-Inflammatory Buddha Bowl
Nutrient-dense, reduces cortisol from cardio stress
Mobility & Recovery STOMP Day
Pre-Workout (1hr before)
5-Minute Tuna Avocado Wrap
Light, easy to digest, sustained energy for mobility work
Post-Workout (within 45min)
Protein Ice Cream
Cold (reduces inflammation), high protein for tissue repair
Recovery (2-3hrs later)
Coconut Curry Mussels
Iron + zinc for tissue repair + anti-inflammatory coconut
High-Intensity STOMP Day
Pre-Workout (1hr before)
Egg & Veggie Fried Rice
High-energy carbs + protein to fuel maximum output
Post-Workout (within 45min)
Lean Beef & Veggie Stir-Fry
Iron-rich beef replenishes what's lost + fast-acting carbs
Recovery (2-3hrs later)
Dark Chocolate & Cherry Recovery Bites
Tart cherries reduce muscle soreness + turmeric fights inflammation
Try 2 Free Workout Routines
Complete structured programs with warm-up, work sets, timing, rest intervals, and cool-down. Get the STOMP mat to unlock all 12 programs.
Five-Dot Protocol Mastery
30 min | 3-6x/week | Progressive
The signature STOMP drill. 5 exercises performed 6 times each without pauses. Includes scoring standards and progressive difficulty.
Vestibular Balance & Coordination
30 min | 4-5x/week | All Levels
Exercises designed to improve balance and coordination. Vestibular training for stability, spatial awareness, and fall prevention.
Every Single Recipe Includes
Full Ingredient Lists
Exact measurements — no guessing.
Step-by-Step Instructions
Clear, numbered steps anyone can follow.
Nutrition Facts
Calories, protein, fat, carbs, and fiber.
Serving Sizes
Precise portions for meal planning.
Storage & Reheating Tips
How long it keeps, how to reheat.
Swap-Out Suggestions
Allergen-friendly alternatives.
Ready to Fuel Your STOMP?
56 recipes. 3 meal plans. 5 workout bundles. All yours.
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© 2026 STOMP Technique — All Rights Reserved. STOMP Fitness Recipe Library.
Nutrition info is estimated from USDA FoodData Central. Consult a nutritionist for personalized advice.