Recipes: You should have in rotation

A quick, nourishing bowl that supports digestion and provides natural energy.

Ingredients

• 1 banana, sliced

• ½ cup berries (strawberries, blueberries, or raspberries)

• 2 tablespoons raw almonds or walnuts

• 1 tablespoon chia seeds

• 1 tablespoon raw honey or maple syrup (optional)

Instructions

1. Add sliced fruit to a bowl.

2. Sprinkle nuts and seeds on top.

3. Drizzle with honey or maple syrup if desired.

4. Serve immediately.

Optional Notes
Great for breakfast or a light snack. You can swap nuts or seeds based on preference.

Serving Size: 1
Prep Time: 5 minutes
Cook Time: None

Simple.Nourishing.Quick

Raw Veggie Wraps

A light, refreshing meal packed with fiber and nutrients.

Ingredients

• 4 large romaine or collard green leaves

• ½ cucumber, sliced thin

• ½ bell pepper, sliced

• 1 carrot, shredded

• 2 tablespoons hummus or mashed avocado

Instructions

1. Wash and dry the leaves.

2. Spread hummus or avocado onto each leaf.

3. Add vegetables evenly.

4. Roll tightly and enjoy.

Optional Notes
Add sprouts or herbs for extra flavor.

Serving Size: 1–2
Prep Time: 10 minutes
Cook Time: None

Quinoa & Roasted Vegetable Bowl

A balanced, plant-forward meal rich in fiber and complete protein.

Ingredients

• 1 cup cooked quinoa

• ½ cup roasted broccoli

• ½ cup roasted zucchini

• ½ cup chickpeas

• 1 tablespoon olive oil

• Pinch of sea salt and pepper

Instructions

1. Cook quinoa according to package instructions.

2. Roast vegetables and chickpeas at 400°F for 20 minutes.

3. Combine everything in a bowl.

4. Drizzle with olive oil and season lightly.

Optional Notes
Add tahini or lemon juice for extra flavor.

Serving Size: 1
Prep Time: 10 minutes
Cook Time: 20 minutes

A whole-grain alternative to oats with complete protein.

Ingredients

• 1 cup cooked quinoa

• 1 egg or ½ cup tofu

• ½ cup sautéed zucchini

• 1 teaspoon olive oil

Instructions

1. Warm quinoa in a pan.

2. Sauté vegetables in olive oil.

3. Cook egg or tofu separately.

4. Combine and serve warm.

Optional Notes
Season with herbs or a squeeze of lemon.

Serving Size: 1
Prep Time: 10 minutes
Cook Time: 10 minutes

A simple, nourishing meal that supports muscle and energy.

Ingredients

• 1 grilled chicken breast

• 1 cup cooked brown rice

• 1 cup steamed green beans

• 1 tablespoon olive oil

• Garlic powder and herbs (optional)

Instructions

1. Grill or bake chicken until fully cooked.

2. Prepare brown rice according to package instructions.

3. Steam green beans until tender.

4. Plate and drizzle with olive oil.

Optional Notes
Swap chicken for tofu or tempeh if preferred.

Serving Size: 1
Prep Time: 10 minutes
Cook Time: 25 minutes

A nutrient-dense meal rich in protein and healthy fats.

Ingredients

• 1 salmon fillet

• 1 medium sweet potato

• 1 cup sautéed spinach or kale

• 1 tablespoon olive oil

• Lemon and herbs (optional)

Instructions

1. Bake salmon at 400°F for 15–18 minutes.

2. Roast or steam sweet potato until soft.

3. Sauté greens lightly in olive oil.

4. Serve together and season to taste.

Optional Notes
Supports heart and brain health.

Serving Size: 1
Prep Time: 10 minutes
Cook Time: 20 minutes

Fresh Fruit & Nut Breakfast Bowl

Salmon, Sweet Potato & Greens

Breakfast Quinoa Bowl

Grilled Chicken & Brown Rice