1. Add cooked quinoa, soy milk, apple, and cinnamon to a saucepan.
2. Simmer 5–6 minutes until warm and slightly thickened.
3. Spoon into a bowl and swirl in almond butter.
4. Sprinkle ground flaxseed over the top.

1. Toast bread until crisp.
2. Whisk eggs with egg whites.
3. Heat olive oil in a nonstick pan over medium-low heat; gently scramble eggs until set, about 3–4 minutes.
4. Pile eggs onto toast; add sliced avocado, arugula, and tomatoes.
5. Season and serve immediately.

1. Blend banana, egg, oats, egg whites, baking powder, and cinnamon into batter.
2. Lightly coat a nonstick skillet with cooking spray and heat over medium-low.
3. Cook small pancakes about 2–3 minutes per side until cooked through.
4. Top with yogurt and blueberries.

1. Cook noodles according to package directions.
2. Heat oil in a skillet; cook beef to desired safe doneness and set aside.
3. Stir-fry broccoli with garlic and ginger until tender-crisp.
4. Add soy sauce, honey, beef, and noodles; toss until heated through.

1. Prepare rice ahead or cook per package directions.
2. Heat sesame oil in a skillet and sear beef until cooked safely; remove.
3. Stir-fry broccoli, carrots, pepper, garlic, and ginger 5–7 minutes.
4. Return beef, add soy sauce, and heat through.
5. Serve over brown rice.

1. Heat oil in a skillet; soften bell pepper and onion about 5 minutes.
2. Add sliced cooked chicken, chili powder, and cumin; warm through.
3. Heat rice and black beans until steaming.
4. Build bowl with rice, beans, chicken, vegetables, salsa, and lime.

1. Cook penne according to package directions.
2. Warm oil in skillet and cook tomatoes 2–3 minutes; add spinach to wilt.
3. Stir in cooked chicken and pesto.
4. Toss with drained pasta and a little pasta water.
5. Top with Parmesan and serve.

1. Mash chickpeas lightly with tahini, lemon, cumin, and pepper.
2. Lay tortilla flat and spread chickpea mixture.
3. Add carrot, cucumber, and spinach.
4. Fold sides and roll tightly; slice in half.

1. Combine oats, yogurt, almond milk, chia, and cinnamon in a jar.
2. Stir in peanut butter.
3. Cover and refrigerate at least 4 hours or overnight.
4. Top with banana before eating; add a splash of milk if needed.

1. Spoon cottage cheese into a bowl.
2. Wash and dice peach.
3. Sprinkle walnuts, pumpkin seeds, and cinnamon on top.
4. Drizzle lightly with maple syrup.

1. Preheat oven to 425°F.
2. Toss sweet potato with half the oil and paprika; roast 15 minutes.
3. Season chicken with rosemary, garlic, salt, and pepper.
4. Add chicken and asparagus to sheet pan, drizzle remaining oil.
5. Roast until chicken reaches 165°F and vegetables are tender, about 15–20 more minutes.

1. Pat tofu dry and cut into cubes.
2. Heat sesame oil in a skillet; sear tofu until golden, about 6–8 minutes.
3. Add broccoli, ginger, garlic, and a splash of water; cook until tender.
4. Warm edamame and rice; stir soy sauce into skillet.
5. Serve tofu mixture over rice with edamame.

1. Cook quinoa in advance and cool if serving chilled.
2. Dice chicken and vegetables.
3. Combine quinoa, chicken, cucumber, tomatoes, feta, and olives.
4. Whisk olive oil, lemon, and oregano; toss with salad.

1. Spoon yogurt into a bowl.
2. Wash and slice berries.
3. Top yogurt with oats, berries, and chia seeds.
4. Drizzle with honey and serve, or cover and refrigerate overnight.

1. Heat oil in skillet; cook turkey until browned and reaches 165°F if starting raw.
2. Add onion and pepper; cook until soft.
3. Add beans, tomatoes, cumin, and chili powder; simmer 5–7 minutes.
4. Warm tortillas and serve skillet mixture with a dollop of yogurt.

1. Preheat oven to 400°F.
2. Toss zucchini with 1 tsp oil and roast 15–18 minutes.
3. Place cod in baking dish; coat with remaining oil, lemon, dill, garlic, and pepper.
4. Bake 12–15 minutes until fish flakes and reaches 145°F.
5. Serve with warmed brown rice and zucchini.

1. Mix yogurt with lemon juice and oregano.
2. Warm pita briefly and spread hummus inside.
3. Add sliced cooked turkey, cucumber, tomato, and spinach.
4. Spoon yogurt sauce over filling and serve.

1. Cook brown rice according to package directions, if not already prepared.
2. Season chicken with garlic, paprika, onion powder, salt, and pepper.
3. Heat oil in a skillet; cook chicken about 5–7 minutes per side to 165°F inside.
4. Rest chicken 3–5 minutes; steam broccoli until tender-crisp.
5. Slice chicken and serve over rice with broccoli and lemon.

1. Preheat oven to 425°F and line a sheet pan.
2. Toss quartered potatoes with 1 tsp oil and paprika; roast 10 minutes.
3. Combine remaining oil with lemon, garlic, and seasoning.
4. Add green beans, pepper, onion, and salmon to pan; coat with lemon mixture.
5. Roast 12–15 minutes more, until salmon reaches 145°F and potatoes are tender.

1. Preheat oven to 425°F.
2. Toss raw chicken strips, pepper, and onion with oil and fajita seasoning.
3. Spread on a baking sheet and roast about 18–22 minutes until chicken reaches 165°F.
4. Warm tortillas; portion fajitas into tortillas.
5. Top with sliced avocado and salsa.

1. Season shrimp with chili powder and heat in oil until hot; if raw, cook until opaque and 145°F.
2. Warm cooked brown rice.
3. Dice mango and cucumber; shred cabbage.
4. Assemble rice, shrimp, mango, cabbage, and cucumber.
5. Finish with lime juice and cilantro.

1. Preheat oven to 400°F.
2. Place pepper halves cut-side up in a baking dish and brush lightly with oil.
3. Mix cooked shrimp, rice, beans, tomatoes, chili powder, and cumin.
4. Stuff peppers and top with cheese.
5. Cover and bake 20 minutes; uncover and bake another 5–10 minutes until peppers soften and filling is hot.

1. Fully cook the egg and egg whites in a nonstick skillet and let cool slightly.
2. Mix yogurt with dill and lemon juice.
3. Spread yogurt mix on tortilla; layer salmon, eggs, and cucumber.
4. Roll tightly and slice in half; keep chilled until serving.

1. Mist a skillet with cooking spray; sauté pepper for 2 minutes.
2. Add egg and egg whites, scramble until set.
3. Warm tortilla and beans separately.
4. Fill tortilla with eggs, beans, cheese, and salsa; fold tightly.
5. Toast seam-side down briefly if desired.

1. Layer half the yogurt in a jar or glass.
2. Add half the strawberries and chia seeds.
3. Repeat with remaining yogurt and fruit.
4. Top with granola just before serving and drizzle honey.

1. Press and cube tofu.
2. Heat sesame oil and sear tofu on multiple sides for 7–9 minutes.
3. Add broccoli and carrots; stir-fry until tender-crisp.
4. Combine soy sauce, sweetener, vinegar, and ginger; pour into skillet and reduce briefly.
5. Serve over warm brown rice.

1. Drain tuna and rinse beans.
2. Combine greens, cucumber, tomatoes, beans, and tuna in a bowl.
3. Whisk olive oil with lemon, parsley, and pepper.
4. Toss gently with dressing and serve or refrigerate.

1. Toast bread if desired.
2. Mash avocado onto one slice; spread mustard on the other.
3. Layer turkey, cheese, spinach, and tomato.
4. Close sandwich, slice, and serve.

1. If making meatballs from raw turkey, season and bake at 400°F until 165°F inside, about 15–20 minutes.
2. Cook spaghetti per package instructions.
3. Warm marinara and cooked meatballs in a saucepan.
4. Briefly sauté zucchini noodles in oil 2 minutes.
5. Toss pasta and zucchini with sauce and meatballs; sprinkle Parmesan.

1. Warm olive oil in a skillet and soften pepper for 3 minutes.
2. Add cooked turkey and spinach; heat until spinach wilts.
3. Beat eggs; pour into skillet and gently scramble until fully set.
4. Season and serve alongside warmed tortilla.