Ingredients:

• ¾ cup frozen pineapple chunks

• 1 tbsp Wow Butter (soy-based peanut butter alternative)

• 1 scoop protein powder (plant-based or whey)

• 1 cup of chocolate almond milk

• ½ banana (for creaminess and natural sweetness)

• ¾ cup unsweetened almond milk (or oat milk for extra creaminess)

• Optional: 1–2 tsp maple syrup or honey (if your protein powder isn’t sweet)

Instructions:

1. Blend everything together on high until smooth.

2. Taste and adjust: add more banana or sweetener if needed.

3. Serve chilled.

Optional Add-Ins:

• 1 tbsp chia or flaxseed (fiber & omega-3s)

• A pinch of sea salt (makes the chocolate pop)

• A few ice cubes for a frosty, milkshake-like texture

Ingredients:

• 1 cup frozen mixed berries (blueberries, strawberries, raspberries)

• ½ banana (for creaminess)

• ¾ cup Greek yogurt (plain or vanilla)

• 1 tbsp chia seeds or ground flaxseed (fiber + omega-3)

• 1 tbsp honey or maple syrup (optional, for sweetness)

• ¾ cup unsweetened almond milk (or any milk you like)

• A few ice cubes (optional, if you like it colder/thicker)

Instructions:

1. Toss all ingredients into a blender.

2. Blend on high until smooth and creamy.

3. Taste and adjust: add more banana/honey for sweetness, or more milk to thin it.

4. Pour into your favorite glass or to-go jar.

Optional Add-Ins:

• 1 scoop vanilla protein powder (for post-shift fuel)

• A handful of spinach (adds nutrients, not flavor)

• A dash of cinnamon or fresh mint for a twist

Ingredients:

• 1 cup frozen mango chunks

• 1 cup frozen pineapple chunks

• ½ banana (for natural sweetness & texture)

• ¾ cup coconut water (hydrating + tropical vibe)
  or use almond milk for a creamier version

• ¼ cup Greek yogurt (optional, adds protein & creaminess)

• 1 tsp fresh grated ginger (optional, adds zing & anti-inflammatory benefits)

• Juice of ½ lime (brightens the flavor)

• A few ice cubes (optional)

Instructions:

1. Blend all ingredients until smooth and frothy.

2. Adjust to taste: add extra banana for sweetness, or more coconut water to thin.

3. Pour, sip, and imagine you’re beachside.

Optional Boosts:

• 1 tbsp hemp seeds or chia (for fiber & protein)

• A small handful of spinach (won’t affect flavor)

• 1 scoop collagen or vanilla protein powder

Ingredients:

• 1 cup fresh spinach (or kale)

• ½ frozen banana

• ½ cup frozen pineapple or mango chunks

• ¾ cup unsweetened almond milk (or milk of choice)

• 1 tbsp chia seeds or flaxseeds

• ½ tbsp nut butter (optional for extra creaminess/protein)

• Squeeze of lemon or lime juice

• Ice cubes (optional, for thickness)

How to make:

1. Blend: Combine all ingredients in a high-speed blender.

2. Adjust: Add more milk for a thinner smoothie or more fruit/ice to thicken.

3. Serve: Pour into a glass and enjoy immediately.

Ingredients:

• 1 cup plain Greek yogurt

• 1 cup self-rising flour (or 1 cup all-purpose flour + 2 tsp baking powder + ½ tsp salt)

• 1 egg (for egg wash)

• Toppings: everything bagel seasoning, sesame seeds, poppy seeds

How to cook:

1. Make dough: Mix Greek yogurt and flour until a dough forms. Knead until smooth.

2. Shape bagels: Divide dough into 4 parts, roll into logs and shape into circles.

3. Brush & top: Brush with beaten egg and sprinkle toppings of choice.

4. Bake: Bake at 375°F (190°C) for 25–30 mins until golden brown. Cool slightly before slicing.

Ingredients:

• 3 tbsp chia seeds

• 1 cup coconut milk (or milk of choice)

• ½ tsp vanilla extract

• 1 tsp maple syrup or honey (optional)

• Toppings: berries, granola, nut butter, coconut flakes

How to make:

1. Mix: Combine chia seeds, milk, vanilla, and sweetener in a jar or bowl.

2. Stir well: Mix thoroughly to avoid clumping.

3. Chill: Refrigerate at least 2 hours or overnight until thickened.

4. Top & serve: Add your favorite toppings just before eating.

Ingredients:

• 6 eggs

• ½ cup chopped spinach

• ¼ cup diced bell pepper

• ¼ cup chopped onion

• ¼ cup shredded cheese (optional)

• Salt & pepper

How to cook:

1. Prep oven: Preheat oven to 375°F (190°C). Grease a muffin tin.

2. Mix: Whisk eggs and mix in veggies, cheese, salt & pepper.

3. Pour: Divide mixture into muffin cups.

4. Bake: Bake for 18–20 mins until set. Cool and store for the week.

Ingredients:

• 1 ripe banana

• 2 eggs

• ¼ cup rolled oats

• ½ tsp cinnamon

• Optional: vanilla extract, pinch of baking powder

How to cook:

1. Blend: Blend all ingredients until smooth.

2. Cook: Pour batter onto hot skillet; cook 2–3 mins each side.

3. Serve: Top with berries, yogurt, or nut butter.

Ingredients:

• Grilled chicken breast (sliced)

• Cooked brown rice or quinoa

• Steamed broccoli

• Cherry tomatoes

• Cucumber

• Hummus or tzatziki

• Olive oil, lemon juice, salt & pepper

How to make:

1. Grill chicken: Season with paprika, garlic, salt & pepper. Grill or pan-sear until cooked through.

2. Assemble: Add rice, veggies, and chicken to a bowl.

3. Top: Drizzle with olive oil & lemon juice or add a dollop of hummus.

Ingredients:

• Canned salmon (or cooked filet)

• Whole wheat or spinach wrap

• Sliced avocado

• Shredded lettuce or spinach

• Greek yogurt + Dijon mustard (for sauce)

How to make:

1. Mix salmon: Combine with yogurt, Dijon, salt, pepper.

2. Assemble: Add to wrap with veggies and avocado.

3. Wrap & serve: Can be grilled for extra crispiness.

Ingredients:

• Boiled eggs (chopped)

• Greek yogurt or mashed avocado

• Dijon mustard, paprika

• Romaine or butter lettuce leaves

• Chives or green onion

How to make:

1. Make egg salad: Mix eggs with yogurt/avocado, mustard, paprika, and salt.

2. Wrap: Spoon into lettuce leaves.

3. Serve: Garnish with chives or red pepper flakes.

Ingredients:

• Lean ground turkey

• Zucchini (sliced)

• Bell peppers, spinach

• Onion, garlic

• Olive oil, Italian herbs, salt, pepper

How to cook:

1. Sauté turkey: Cook with garlic and onion until browned.

2. Add veggies: Stir in zucchini, peppers, and spinach.

3. Season: Add herbs, salt & pepper. Serve alone or with rice.

Ingredients:

• Canned chickpeas (rinsed)

• Cherry tomatoes, halved

• Cucumber, diced

• Red onion, thinly sliced

• Feta (or dairy-free option)

• Parsley or mint

• Lemon juice, olive oil, salt, pepper, pinch of cumin

Bonus: Add avocado or quinoa for extra heartiness

Ingredients:

• Grilled or rotisserie chicken (shredded)

• Mango, diced

• Avocado, diced

• Red bell pepper, thinly sliced

• Baby spinach or mixed greens

• Optional: toasted cashews or almonds

Dressing: Lime juice, olive oil, honey, dash of sriracha, pinch of salt

Ingredients:

• Chopped kale (massaged with olive oil + lemon)

• Crispy roasted chickpeas (or croutons)

• Shaved parmesan (or vegan parm)

• Optional: soft-boiled egg or grilled tofu

Dressing: Greek yogurt Caesar or tahini-garlic dressing

Ingredients:

• 2 cups mixed greens (romaine, baby spinach, arugula)

• ½ cup cherry tomatoes, halved

• ½ cucumber, sliced

• ¼ red bell pepper, sliced

• ¼ cup shredded carrots

• A few slices red onion (optional)

• 1 hard-boiled egg, halved or sliced

• 1 can (or pouch) of tuna, drained
  (packed in olive oil = richer flavor; in water = leaner)

• ¼ avocado, sliced

• 1 tbsp sunflower seeds or pumpkin seeds (for crunch)

Dressing: Olive oil, lemon juice. 1 tsp Dijon mustard, salt + pepper

Ingredients:

• Medjool dates (pitted)

• Natural peanut butter (or Wow Butter if nut-free)

• Dark chocolate (70% or higher), melted

• Sea salt or crushed peanuts (optional topping)

How to make:

1. Slice dates open and remove the pit (if needed).

2. Stuff each date with about 1 tsp of peanut butter.

3. Dip halfway in melted dark chocolate.

4. Sprinkle with a little flaky salt or crushed peanuts.

5. Place on parchment and chill in fridge or freezer until set.

Protein boost ideas:

• Mix a little protein powder or collagen into the PB before stuffing.

• Add a few hemp hearts for texture + protein.

Ingredients:

• 1 cup rolled oats

• ½ cup natural peanut butter

• ¼ cup honey or maple syrup

• 1 scoop chocolate or vanilla protein powder

• ¼ cup shredded coconut

• 2 tbsp ground flaxseed or chia

• Optional: mini dark chocolate chips

How to make:

1. Mix everything in a bowl until dough forms.

2. Roll into small balls and chill.

3. Store in fridge for up to a week.

Ingredients:

• 1 cup plain Greek yogurt (2% or higher for creaminess)

• 1 tbsp honey or maple syrup

• ¼ cup berries (blueberries, sliced strawberries, or raspberries)

• 1 tbsp chopped nuts (almonds, walnuts, pistachios)

• 1 tbsp chia seeds or hemp seeds

• Dark chocolate chips or coconut flakes (optional)

How to make:

1. Mix: Stir together Greek yogurt and honey.

2. Spread: Pour onto a parchment-lined baking tray and spread evenly (about ½ inch thick).

3. Top: Sprinkle with berries, nuts, seeds, and any extras.

4. Freeze: Freeze for 2–3 hours until solid.

5. Break & store: Break into pieces and store in a freezer-safe container.

Ingredients:

• 1 slice whole grain or sourdough bread (toasted)

• ½ cup cottage cheese (2% or 4% for creaminess)

• Cherry tomatoes (halved)

• Cucumber slices or avocado

• Chili flakes, everything bagel seasoning, or black pepper

• Fresh basil or chives (optional)

How to make:

1. Toast bread: Toast your bread until golden.

2. Spread: Spoon and spread cottage cheese generously on top.

3. Top: Add veggies and seasonings of choice.

Ingredients:

• Shrimp (peeled & deveined)

• Chili powder, cumin, garlic powder, paprika, lime

• Corn or flour tortillas

• Shredded cabbage and carrots

• Fresh cilantro

• ½ avocado

• 2 tbsp Greek yogurt

• Lime juice

• Olive oil or Greek yogurt for slaw dressing

• Salt and pepper

How to cook:

1. Make slaw: Toss shredded cabbage and carrots with lime juice, olive oil or Greek yogurt, salt, pepper, and chopped cilantro. Set aside.

2. Prepare avocado crema: Blend avocado, Greek yogurt, lime juice, garlic, and salt until smooth.

3. Cook shrimp: Toss shrimp with chili powder, cumin, garlic powder, paprika, and a squeeze of lime. Cook in a hot skillet 4–5 mins until pink and cooked through.

4. Warm tortillas: Heat tortillas in a dry pan or microwave.

5. Assemble tacos: Layer slaw, shrimp, and avocado crema in tortillas. Garnish with extra cilantro if desired.

Ingredients:

• Salmon fillets

• Olive oil

• Garlic

• Lemon

• Dijon mustard

• Paprika

• Broccoli florets

• Sweet potato (cubed)

• Red onion (sliced)

• Greek yogurt

• Fresh dill

• Salt and pepper

How to cook:

1. Preheat oven: 425°F (220°C).

2. Prep veggies: Toss broccoli, sweet potato, and red onion with olive oil, salt, and pepper on a sheet pan.

3. Roast veggies: Place in oven for 10–15 minutes.

4. Prep salmon: Meanwhile, mix olive oil, garlic, lemon juice, Dijon, paprika, salt, and pepper. Brush salmon fillets with mixture.

5. Add salmon to pan: After veggies roast 10–15 mins, push veggies to edges and place salmon fillets in the center.

6. Roast everything: Bake another 10–12 mins until salmon is cooked through and flakes easily.

7. Make herb sauce: Mix Greek yogurt, lemon juice, garlic, dill, salt, and pepper.

8. Serve: Plate salmon and veggies, drizzle with herb yogurt sauce.

Ingredients:

• Grilled chicken breast or cooked shrimp

• Pita bread or flatbread

• Lettuce or mixed greens

• Tomato (sliced)

• Cucumber (sliced)

• Red onion (thinly sliced)

• Tzatziki sauce or hummus

• Feta cheese (crumbled)

• Olive oil

• Lemon juice

• Oregano

• Salt and pepper

How to cook:

1. Prep protein: Grill or pan-cook chicken seasoned with olive oil, lemon juice, oregano, salt, and pepper. If using shrimp, cook until pink and cooked through.

2. Prep veggies: Slice tomato, cucumber, and red onion.

3. Warm pita/flatbread: Heat briefly in a dry pan or oven.

4. Assemble wrap: Spread tzatziki or hummus on bread, layer with greens, tomato, cucumber, onion, protein, and sprinkle with feta.

5. Wrap and serve: Roll tightly and slice if desired.

Ingredients:

• 1 block firm or extra-firm tofu, pressed and cubed

• 1 tbsp neutral oil (coconut or avocado)

• 1 tbsp red curry paste

• 1 can (400ml) coconut milk (full-fat preferred)

• 1–2 tsp soy sauce or tamari

• 1 tsp brown sugar or maple syrup

• 1–2 cups mixed veggies (bell peppers, carrots, snap peas, zucchini)

• Handful baby spinach or Thai basil (optional)

• Juice of ½ lime

• Salt to taste

• 1 cup jasmine rice

How to cook:

1. Cook rice: Rinse rice, then cook with 1¼ cups water. Bring to boil, reduce heat, cover, simmer 12–15 mins.

2. Prepare tofu: Press tofu to remove moisture, cube it.

3. Pan-fry tofu: Heat oil in a pan over medium-high heat. Fry tofu cubes until golden on most sides (about 8–10 mins). Remove and set aside.

4. Cook curry base: In the same pan, add a little more oil if needed. Add red curry paste and sauté 1–2 mins until fragrant.

5. Add coconut milk: Pour in coconut milk, stir to mix with curry paste. Add soy sauce and brown sugar, simmer gently.

6. Add veggies: Toss in chopped veggies and simmer 5–8 mins until tender.

7. Combine tofu & greens: Add tofu back in, stir in spinach or Thai basil until wilted. Squeeze lime juice, season with salt.

8. Serve: Plate rice, ladle curry on top. Garnish with cilantro, chili flakes, or lime wedge if you like.