NUTRITION

Overnight Oats Jars

• Base: oats + Greek yogurt or milk + chia seeds

• Add-ins: fruit, nut butter, cinnamon, or protein powder

• Store in mason jars for 3–4 days.

Egg Muffins

• Whisk eggs + veggies + cheese + cooked turkey sausage (the options are endless)

• Bake in muffin tins, refrigerate/freeze, reheat in 1 min.

Greek Yogurt Parfaits

• Layer yogurt, berries, and granola (keep granola separate until serving).

Breakfast Burritos (Freezer-Friendly)

• Scrambled eggs, black beans, cheese, and salsa wrapped in whole wheat, low carb, or corn tortillas. 

• Wrap individually, freeze, and reheat in microwave.

Chia Pudding Cups

• Mix chia seeds + milk (or almond milk) + vanilla. 

• Add fruit, nuts, or coconut shreds. 

• Lasts 4–5 days in fridge.

Mini Whole Wheat Banana Muffins

• Great for portion control and fast mornings. Pair with a boiled egg for protein.

Cottage Cheese Bowls

• Top with pineapple, berries, or cucumber + tomatoes + everything bagel seasoning. (options are endless)

Trail Mix Packs (nuts, dried fruit, dark chocolate chips)

Hummus + Veggie Cups (store-bought hummus in small containers)

Apple Slices + Nut Butter (pre-sliced and stored in lemon water to prevent browning)

Protein Energy Balls (oats, peanut butter, honey, flax, mini chocolate chips)

Cheese Sticks & Grapes Classic combo — protein + natural sugar for energy.

Roasted Chickpeas Crunchy, savory, and keeps well in snack bags.

Hard-Boiled Eggs Prep a dozen at the start of the week — pair with fruit or whole grain crackers.

Popcorn Bags Air-popped or lightly seasoned — pre-portion into baggies.

Edamame Packs Frozen shelled edamame microwaves in 2 minutes. Sprinkle with sea salt.

Sheet Pan Chicken & Veggies

• Toss chicken + broccoli + sweet potatoes with olive oil & seasoning.

• Roast and portion out for easy reheats.
  
  

Slow Cooker Chili

• Lean ground meat + beans (if you like beans in your chili) + tomatoes + hatch green chiles + spices.

• Freezes well and makes several meals.
  
  

Stuffed Bell Peppers

• Fill with lean ground meat, quinoa or brown rice, veggies, and tomato sauce.

• Bake ahead and reheat.

Chicken or Tuna Salad Lettuce Wraps

• Mix protein with Greek yogurt instead of mayo

• spoon into large lettuce leaves or whole-grain wraps.
  
  

Mediterranean Bento Box

• Hummus, pita triangles, olives, cucumber, cherry tomatoes, feta, and grilled chicken strips.
  
  

Pasta Salad (Protein-Packed)

•  Whole grain or chickpea pasta + veggies + Italian vinaigrette + chicken/beans.

• Makes a big batch that keeps for 3–4 days.

Turkey or Veggie Meatballs

• Bake a large batch, serve with spaghetti squash, zucchini noodles, or pasta.
  
  

One-Pot Stir-Fry

• Frozen stir-fry veggie mix + chicken/shrimp/tofu + soy sauce + garlic.

• Serve over rice.
  
  

Baked Salmon (or any fish) & Veggies

• Salmon (or any fish) fillets with lemon + roasted asparagus or green beans.

• Keeps 3 days in fridge.
  
  

Stuffed Sweet Potatoes

• Bake sweet potatoes ahead, stuff with black beans, salsa, and avocado (or shredded chicken, pulled pork, etc.).
  
  

Crockpot Fajitas

• Chicken breasts + peppers + onions + taco seasoning in slow cooker.

• Serve in tortillas or bowls.