1. Green Smoothie:
Ingredients:
- 1 cup spinach or kale
- 1/2 banana
- 1/2 cup unsweetened almond milk
- 1/2 cup plain Greek yogurt
- 1 tablespoon chia seeds
- Ice cubes
Instructions:
- Blend all the ingredients until smooth.
- Enjoy as a nutrient-packed breakfast or snack.
2. Quinoa Salad:
Ingredients:
- 1 cup cooked quinoa
- 1 cup mixed vegetables (such as bell peppers, cucumber, and cherry tomatoes)
- 1/4 cup chopped fresh herbs (such as parsley and mint)
- Juice of 1 lemon
- 1 tablespoon olive oil
- Salt and pepper to taste
Instructions:
- Combine quinoa, mixed vegetables, and herbs in a bowl.
- Whisk lemon juice, olive oil, salt, and pepper together.
- Drizzle the dressing over the salad and toss to combine.
3. Grilled Chicken and Vegetable Stir-Fry:
Ingredients:
- 4 oz boneless, skinless chicken breast, grilled and sliced
- 1 cup mixed vegetables (such as broccoli, bell peppers, and carrots)
- 2 cloves garlic, minced
- 1 tablespoon low-sodium soy sauce
- 1 tablespoon olive oil
Instructions:
- Heat olive oil in a pan over medium heat.
- Add minced garlic and sauté for a minute.
- Add mixed vegetables and stir-fry until tender.
- Add grilled chicken and soy sauce, stir to combine.
4. Oatmeal with Berries:
Ingredients:
- 1/2 cup rolled oats
- 1 cup unsweetened almond milk
- 1/2 cup mixed berries (such as blueberries, strawberries, and raspberries)
- 1 tablespoon chopped nuts (such as almonds or walnuts)
Instructions:
- Cook oats with almond milk according to package instructions.
- Top with mixed berries and chopped nuts.
5. Greek Yogurt Parfait:
Ingredients:
- 1/2 cup plain Greek yogurt
- 1/4 cup granola
- 1/4 cup mixed fruits (such as sliced banana and berries)
Instructions:
- Layer Greek yogurt, granola, and mixed fruits in a glass.
- Repeat the layers and enjoy.
6. Lentil Soup:
Ingredients:
- 1 cup dried lentils, rinsed and drained
- 1 onion, chopped
- 2 carrots, diced
- 2 celery stalks, diced
- 2 cloves garlic, minced
- 4 cups low-sodium vegetable broth
- 1 teaspoon cumin
- Salt and pepper to taste
Instructions:
- In a pot, sauté onion, carrots, celery, and garlic until softened.
- Add lentils, vegetable broth, cumin, salt, and pepper.
- Simmer until lentils are cooked and flavors are well combined.
7. Tuna and Avocado Salad:
Ingredients:
- 1 can tuna, drained
- 1/2 avocado, diced
- 1/4 red onion, chopped
- Juice of 1 lime
- Fresh cilantro, chopped
- Salt and pepper to taste
Instructions:
- In a bowl, combine tuna, avocado, red onion, lime juice, cilantro, salt, and pepper.
- Mix well and enjoy as a light meal.
8. Baked Salmon with Roasted Vegetables:
Ingredients:
- 4 oz salmon fillet
- 1 cup mixed vegetables (such as zucchini, bell peppers, and asparagus)
- 1 tablespoon olive oil
- Lemon zest and juice
- Fresh herbs (such as thyme or rosemary)
Instructions:
- Preheat the oven to 375°F (190°C).
- Place salmon on a baking sheet and drizzle with olive oil, lemon zest, and herbs.
- Toss mixed vegetables with olive oil, salt, and pepper.
- Roast salmon and vegetables in the oven until cooked.
9. Brown Rice and Black Bean Bowl:
Ingredients:
- 1 cup cooked brown rice
- 1/2 cup black beans, drained and rinsed
- 1/2 cup salsa
- 1/4 avocado, sliced
- Fresh cilantro, chopped
Instructions:
- Combine brown rice, black beans, and salsa in a bowl.
- Top with avocado slices and chopped cilantro.
10. Vegetable Egg Scramble:
Ingredients:
- 2 eggs
- 1/2 cup mixed vegetables (such as spinach, tomatoes, and bell peppers)
- 1 tablespoon olive oil
- Salt and pepper to taste
Instructions:
- Heat olive oil in a pan over medium heat.
- Add mixed vegetables and sauté until tender.
- Whisk eggs in a bowl and pour over the vegetables.
- Scramble the eggs until cooked, season with salt and pepper.
