Avocado Toast with Egg

Ingredients:

• 1 slice whole-grain bread

• ½ avocado, mashed

• 1 boiled or fried egg

• Salt, pepper, chili flakes (optional)

•  Instructions:
  Toast the bread, spread avocado, top with egg, and season as desired.

Greek Yogurt Parfait

Ingredients:

• 1 cup Greek yogurt

• ¼ cup granola

• ½ cup mixed berries

• 1 tsp honey

•  Instructions:
  Layer yogurt, granola, and berries in a glass. Drizzle with honey and enjoy.

Peanut Butter Banana Smoothie

 Ingredients:

• 1 banana

• 1 tbsp peanut butter

• 1 cup milk (or almond milk)

• ½ tsp cinnamon

• Ice cubes

Instructions:
Blend everything until smooth. Pour into a glass and drink!

Egg Muffins

 Ingredients:

• 3 eggs

• ¼ cup diced bell peppers

• ¼ cup spinach, chopped

• ¼ cup shredded cheese

• Salt & pepper

Instructions:
Whisk eggs, mix in veggies and cheese, pour into a muffin tin, and bake at 180°C (350°F) for 15 minutes.

Overnight Chia Pudding

 Ingredients:

• 2 tbsp chia seeds

• ½ cup milk (or almond milk)

• 1 tsp honey

• ½ tsp vanilla extract

• Berries for topping

•  Instructions:
  Mix everything, refrigerate overnight, and enjoy in the morning with fruits.

Quick lunch recipes

Chicken Wrap

 Ingredients:

• 1 whole-wheat tortilla

• ½ cup grilled chicken (sliced)

• ¼ cup lettuce

• 2 tbsp hummus or mayo

• ¼ avocado (sliced)

 Instructions:
Spread hummus or mayo on the tortilla, add chicken, lettuce, and avocado, then wrap it up!

Egg Fried Rice

 Ingredients:

• 1 cup cooked rice (leftover rice works best)

• 1 egg

• ¼ cup mixed veggies (peas, carrots, bell peppers)

• 1 tbsp soy sauce

• ½ tsp garlic powder

 Instructions:
Scramble the egg in a pan, add veggies, stir-fry for a minute, then add rice and soy sauce. Stir and cook for 2-3 minutes.

Avocado & Tuna Salad

 Ingredients:

• 1 can tuna (drained)

• ½ avocado (mashed)

• ¼ cup diced cucumber

• ¼ cup cherry tomatoes (halved)

• Lemon juice & salt to taste

 Instructions:
Mix everything in a bowl and enjoy it as is or with whole-grain crackers.

Quick Chickpea Salad

 Ingredients:

• ½ cup canned chickpeas (drained & rinsed)

• ¼ cup cucumber (diced)

• ¼ cup red onion (diced)

• ¼ cup feta cheese (optional)

• Olive oil & lemon juice for dressing

 Instructions:
Mix all ingredients and drizzle with olive oil and lemon juice.

Quesadilla

 Ingredients:

• 1 whole-wheat tortilla

• ½ cup shredded cheese

• ¼ cup cooked chicken or beans

• ¼ cup bell peppers (sliced)

 Instructions:
Place cheese, chicken, and peppers on one half of the tortilla, fold it, then toast on a pan until golden brown.

Pasta with Pesto

 Ingredients:

• 1 cup cooked pasta

• 2 tbsp pesto sauce

• ¼ cup cherry tomatoes (halved)

• 2 tbsp grated Parmesan

 Instructions:
Mix cooked pasta with pesto, add cherry tomatoes, and sprinkle Parmesan.

Quick dinner recipes

Garlic Butter Shrimp & Rice

Ingredients:

• 1 cup cooked rice

• ½ cup shrimp (peeled)

• 1 tbsp butter

• 1 garlic clove (minced)

• ½ tsp chili flakes (optional)

• Lemon juice

 Instructions:
Sauté garlic in butter, add shrimp, cook for 2-3 minutes, and season with salt, pepper, and chili flakes. Serve over rice with a squeeze of lemon.

Chicken & Veggie Stir-Fry

 Ingredients:

• ½ cup sliced chicken breast

• 1 cup mixed bell peppers & broccoli

• 1 tbsp soy sauce

• ½ tsp garlic powder

• 1 tbsp olive oil

 Instructions:
Sauté chicken in olive oil until cooked, add veggies, season with soy sauce and garlic powder, and stir-fry for 5 minutes.

 Eggplant & Cheese Toast

 Ingredients:

• 1 slice whole-grain bread

• ½ cup grilled eggplant slices

• ¼ cup shredded mozzarella

• 1 tbsp tomato sauce

 Instructions:
Top bread with eggplant, tomato sauce, and cheese. Bake or toast until cheese melts.

 Salmon & Quinoa Bowl

 Ingredients:

• 1 salmon fillet

• ½ cup cooked quinoa

• ½ avocado (sliced)

• ¼ cup cherry tomatoes

• Lemon juice

 Instructions:
Grill or pan-fry salmon for 5 minutes per side. Serve with quinoa, avocado, and tomatoes. Drizzle with lemon juice.

 One-Pan Chicken & Potatoes

 Ingredients:

• ½ cup diced chicken breast

• 1 small potato (cubed)

• 1 tsp olive oil

• ½ tsp paprika

• ½ tsp garlic powder

 Instructions:
Toss chicken and potatoes with olive oil and seasonings. Bake at 200°C (400°F) for 20 minutes or cook in a pan until golden.

 Veggie Omelette

 Ingredients:

• 2 eggs

• ¼ cup diced bell peppers

• ¼ cup spinach

• ¼ cup shredded cheese

 Instructions:
Whisk eggs, pour into a pan, add veggies and cheese, and cook until set. Fold and serve!