If you’ve been searching for a way to dial in your diet — this is your ultimate guide.

Michael Chernow, the founder of Seamores, co-founder of The Meatball Shop, and the creator of Essentials on NEOU, has curated a collection of the very best recipes for fueling a healthier, happier you.

As a successful restaurateur and fitness expert, Michael has mastered the secrets to making food that not only tastes great, but is great for you as well.

To get cooking with Michael, check him out in Essentials on NEOU!

The following recipes cover all of your bases to include breakfast, lunch, dinner, and snacks.

1. Oatmeal

Oatmeal isn’t a breakfast food to Michael, it serves more of a functional purpose. “If I need my kick of carbohydrates before a workout, I’ll go with oatmeal,” says Michael. And if it’s post-workout, he’ll add a scoop of protein.

Watch how Michael makes his signature oatmeal on NEOU.

2. Omelette

According to Michael, there is no better way to start the day than with an omelette. His secret to making them extra fluffy? Cover them with a lid for about a minute or minute and a half, he says.

Watch Michael construct his high-powered omelette on NEOU.

3. Smoothie

“This is a smoothie I go to at around 8:30 or 9 o’clock at night when I’m sitting at home and those sugar cravings begin to settle in,” he says. Instead of going for the pint of ice cream, he whips up one of these. To make sure you get the cold, ice-creamy texture, Michael says to go with frozen blueberries.

Watch Michael whip up his sugar craving smoothie on NEOU.

4. Chicken

Michael considers chicken one of his “go-to foods” because of its rich, and “clean” protein content. To make sure it’s as moist and flavorful as it can be, Michael says to butterfly the chicken breasts, preheat the oven to 375 degrees and cook for about 25 minutes.

Watch Michael make moist and flavorful chicken on NEOU.

5. Salmon

When it comes to fish, Michael prepares salmon anywhere from two to three times per week. Not only is it high in protein, but it’s also rich in omega-3 fatty acids which has been shown to be beneficial for heart health, he says. In order to cook it right, Michael suggests getting the pan “piping hot” on medium heat before applying the fish, and always start skin side first.

Watch Michael prep salmon with ease on NEOU.

6. Porterhouse Steak

If you’re looking for a protein-rich post-workout meal, look no further than a strip steak. To prep it right, Michael suggests removing it from the refrigerator 30 minutes before cooking. “You want it at room temperature to make for a better cook,” he says. When it comes to serving it up, always cut across the grain to get soft and tender pieces.

Watch Michael sear the perfect steak on NEOU.

7. Sweet Potato

Michael considers sweet potato one the highest quality carbohydrates because it’s dense in nutrients and dietary fiber. In fact, he says it makes up a majority of his carbohydrate intake. To cook it quicker, Michael recommends cutting up the sweet potato into small cubes.

Watch Michael serve up sweet potato on NEOU.

8. Mushrooms and Asparagus

When it comes to low calorie, low carbohydrate side dishes with the potential for loads of favor, you need to try this mushroom and asparagus combination. To prep them both with the same consistency, Michael suggests cooking the asparagus first for two to three minutes, then adding the mushrooms.

Watch Michael prepare this power combination on NEOU.

9. Brown Rice

Not all rice is the same, says Michael. “Brown rice is a slower metabolized carbohydrate so it’s not going to ‘spike’ your insulin levels like white rice,” he explains. In order to cook brown rice correctly, Michael recommends two cups of water for every cup of brown rice.

Watch Michael prepare perfectly portioned brown rice on NEOU.

10. Quinoa

The beauty of quinoa is its versatility, says Michael. “You can use it as a base to any dish, it goes with any flavor.” When it comes to preparation, one cup of quinoa requires two cups of water. For extra fluff in your quinoa, bring it to a boil, then simmer until the water is gone. Cook up a bunch, toss it in the fridge, and you’ve got plenty for the entire week.

Watch Michael make his extra-fluffy quinoa on NEOU.

11. Broccoli and Cauliflower

Both broccoli and cauliflower are nutrient-dense and high in fiber to facilitate healthy digestion. To get real flavor from these veggies, Michael says it’s all about roasting it right. “Charring is the caramelization of the produce, and it brings the sugar out. So instead of being bland, it’s the most delicious thing,” he says. To accomplish this, preheat the oven to 375 degrees and roast for 15 minutes. Rotate the broccoli and cauliflower, then roast for another 15 minutes.

Watch Michael prepare this flavorful side on NEOU.