Recipes

Protein-Packed Meals

• Garlic Butter Shrimp & Veggies – Sauté shrimp with garlic, butter, and mixed veggies. Serve over quinoa or rice.
• Honey Mustard Chicken Wraps – Grilled chicken, lettuce, tomatoes, cheese, and honey mustard in a whole wheat wrap.
• Ground Turkey & Veggie Stir-Fry – Lean turkey cooked with bell peppers, broccoli, and soy sauce, served over brown rice.
• Egg Scramble with Spinach & Feta – Quick scrambled eggs with spinach, feta cheese, and whole-grain toast.
• Grilled Chicken & Avocado Salad – Romaine, cherry tomatoes, grilled chicken, avocado, and balsamic dressing.

One-Pan Wonders

• Sheet Pan Lemon Garlic Salmon & Asparagus – Roast everything together for a nutritious meal.

• One-Pot Chicken Alfredo – Whole wheat pasta, rotisserie chicken, light alfredo sauce, and spinach.
• Beef & Broccoli Stir-Fry – Sauté thin beef strips with broccoli in a ginger-soy sauce, serve over rice.
• Black Bean & Sweet Potato Tacos – Mash sweet potatoes, add black beans, salsa, and cheese in soft tortillas.
• Chili Lime Shrimp Tacos – Quick sautéed shrimp with cabbage slaw and a squeeze of lime in corn tortillas.

Vegetarian & Plant-Based Options

• Chickpea & Spinach Curry – Chickpeas in a coconut-tomato sauce with spinach, served over rice.
• Caprese Avocado Toast – Whole wheat toast, fresh mozzarella, tomatoes, basil, and avocado.
• Mushroom & Spinach Quesadillas – Whole wheat tortillas filled with sautéed mushrooms, spinach, and cheese.
• Lentil & Veggie Soup – Quick-cooking lentils with diced carrots, celery, and tomatoes in broth.
• Pesto Zucchini Noodles – Zoodles tossed with pesto, cherry tomatoes, and parmesan.

Pasta & Grain-Based Meals

• Quick Shrimp & Garlic Pasta – Whole wheat pasta with sautéed shrimp, garlic, and olive oil.
• Spaghetti with Turkey Meat Sauce – Brown ground turkey, add marinara sauce, serve over pasta.
• Mediterranean Quinoa Bowl – Quinoa with chickpeas, cucumbers, feta, tomatoes, and lemon dressing.
• Chicken & Veggie Fried Rice – Use pre-cooked rice, scrambled eggs, diced chicken, and veggies.
• Spinach & Ricotta Ravioli with Marinara – Quick ravioli tossed with marinara and fresh spinach.

Hearty Wraps & Sandwiches

• Grilled Cheese & Tomato Soup – Whole wheat grilled cheese with a quick homemade tomato soup.
• Turkey & Hummus Wraps – Sliced turkey, hummus, cucumbers, and greens wrapped in a whole wheat tortilla.
• Avocado Tuna Salad Lettuce Wraps – Canned tuna mixed with avocado, served in crisp lettuce wraps.
• Chicken Caesar Pita Pockets – Grilled chicken, romaine, parmesan, and Caesar dressing in a pita.
• Breakfast-for-Dinner Burritos – Scrambled eggs, black beans, cheese, and salsa in whole wheat tortillas.