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:

• 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.

Layer:

• Greek yogurt (plain or vanilla)

• Chopped berries or banana

• Spoonful of peanut butter or Wow Butter

• Sprinkle of hemp seeds or granola

Pro tip: Add 1 scoop of unflavored or vanilla protein powder to the yogurt.

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.