Recipes & Snack Ideas

Quick Breakfast Ideas

• Overnight Oats: Mix oats, milk, yogurt, and fruit. Refrigerate overnight.
• Veggie Omelet: Eggs with spinach, tomatoes, and mushrooms
• Greek Yogurt Bowl: Greek yogurt topped with berries and a sprinkle of nuts
• Whole Grain Toast: With avocado or nut butter and banana slices
• Smoothie: Blend fruit, spinach, protein powder, and milk

Simple Lunch Options

• Mason Jar Salad: Layer dressing, vegetables, protein, and greens
• Wrap or Sandwich: Whole grain bread with lean protein and vegetables
• Soup and Salad: Vegetable-based soup with a side salad
• Grain Bowl: Quinoa or brown rice with roasted vegetables and protein
• Leftovers: Previous night's dinner in appropriate portions

Easy Dinner Recipes

Sheet Pan Chicken and Vegetables

Ingredients: Chicken breast, broccoli, bell peppers, olive oil, seasonings

Instructions: Arrange on sheet pan, season, bake at 400°F for 25-30 minutes

Simple Stir-Fry

Ingredients: Lean protein, mixed vegetables, soy sauce, garlic, ginger

Instructions: Cook protein, add vegetables, season, serve over brown rice

One-Pot Pasta

Ingredients: Whole grain pasta, tomatoes, spinach, garlic, olive oil

Instructions: Cook pasta with vegetables in one pot, add seasonings

Baked Salmon with Roasted Vegetables

Ingredients: Salmon fillet, asparagus, cherry tomatoes, lemon, herbs

Instructions: Bake together at 375°F for 15-20 minutes

Turkey Chili

Ingredients: Ground turkey, beans, tomatoes, peppers, onions, spices

Instructions: Brown turkey, add vegetables and beans, simmer 30 minutes

Healthy Snack Ideas

Protein-Rich Snacks

• Hard-boiled eggs
• Greek yogurt
• String cheese
• Cottage cheese with fruit
• Edamame
• Turkey or chicken slices

Fruit and Vegetable Snacks

• Apple slices with almond butter
• Carrot and celery sticks with hummus
• Cherry tomatoes with mozzarella
• Berries (fresh or frozen)
• Cucumber slices with tzatziki
• Bell pepper strips with guacamole

Convenient Snacks

• Mixed nuts (portion-controlled)
• Trail mix (watch portions)
• Whole grain crackers with cheese
• Rice cakes with nut butter
• Popcorn (air-popped or lightly seasoned)
• Protein bars (check sugar content)

Meal Prep Tips

• Cook grains in bulk (rice, quinoa)
• Prep vegetables on weekends
• Make large batches of soup or chili
• Pre-portion snacks into containers
• Hard-boil eggs for the week
• Prepare overnight oats in jars

Kitchen Staples to Keep on Hand

• Whole grains (brown rice, quinoa, oats)
• Canned beans and lentils
• Frozen vegetables
• Eggs
• Greek yogurt
• Olive oil
• Herbs and spices
• Canned tomatoes
• Nut butters
• Fresh or frozen fruits