A Comfort Meal Built for Energy & Recovery

✔ Supports stable blood sugar
✔ Keeps you full for hours
✔ Works for meal prep
✔ Reheats beautifully
✔ Freezes well for trip rotation

Perfect for post-trip recovery or prepping before a multi-day pairing.

Traditional lasagna:

• Heavy refined carbs
• Low protein ratio
• Energy crash after eating

This version:

• Swaps noodles for zucchini (or protein pasta option)
• Uses high-protein ricotta blend
• Boosts protein to 35–45g per serving
• Keeps carbs controlled

Comfort without the fog.

Ingredients (6 Servings)

“Noodles”

• 3–4 medium zucchini, thinly sliced lengthwise
  (lightly salted & patted dry to remove moisture)

OR

• High-protein lasagna sheets (if you want moderate carb version)

Meat Sauce

• 1 lb lean ground beef or turkey
• 1 tbsp olive oil
• 3 cloves garlic, minced
• 1 (24 oz) jar high-quality marinara (no added sugar)
• 1 tsp Italian seasoning
• Salt + pepper

High-Protein Ricotta Layer

• 1½ cups whole milk ricotta
• ¾ cup plain Greek yogurt
• 1 egg
• ½ cup grated parmesan
• 1 cup shredded part-skim mozzarella
• Salt + pepper

The Greek yogurt boosts protein and keeps it light.

Instructions

1. Preheat oven to 375°F.
2. Brown meat in olive oil. Add garlic, marinara, seasoning. Simmer 10 minutes.
3. Mix ricotta, yogurt, egg, parmesan, mozzarella.
4. Pat zucchini dry.
5. Layer:
   • Meat sauce
   • Zucchini
   • Ricotta mixture
     Repeat 3 layers.
6. Top with extra mozzarella.
7. Bake 35–40 minutes until bubbly.
8. Rest 10–15 minutes before slicing.

Resting is key for structure.

Approximate Macros (Per Serving)

• 35–45g protein
• Low carb (10–15g net if zucchini-based)
• Moderate fat
• High satiety

Exact macros depend on meat choice.

Meal Prep & Travel Tips

✔ Stores 4–5 days refrigerated
✔ Freezes up to 2 months
✔ Portion into glass containers for easy reheating
✔ Pairs well with arugula salad + lemon

Great for:

• Post-trip reset
• Heavy boarding weeks
• Red-eye recovery

Customization Options

✈ Dairy-light: Reduce mozzarella, increase parmesan
✈ Extra lean: Use 93% lean turkey
✈ Vegetarian: Use lentil + mushroom base
✈ Moderate carb: Use protein pasta sheets instead of zucchini