Meal Ideas

Ingredients:

Steel cut oats

Plant-based milk

Apple, diced

Almond or Cashew butter

Cinnamon

Chia seeds

Optional: pure maple syrup and/or chopped nuts

Instructions:

Bring the almond milk (or water) to a simmer in a pot over medium heat. Stir in the rolled oats and cook for 5-7 minutes, stirring occasionally.

 While the oats are cooking, heat a small pan over medium heat. Add the diced apples, cinnamon, and maple syrup (if using). Cook for about 3-5 minutes until the apples soften.

Once the oats have thickened, stir in the almond butter and chia seeds for extra protein and creaminess.

Pour the oatmeal into bowls, top with the warm cinnamon apples, and sprinkle with chopped nuts for added crunch. Enjoy warm!

Ingredients:

Chicken breasts, grilled and sliced

Cucumbers, diced

Cherry tomatoes, halved

Red onion, thinly sliced

Kalamata olives, pitted

Lemon juice

Olive oil

Garlic powder

Mixed greens

Instructions:

Combine the sliced chicken breast, diced cucumber, halved cherry tomatoes, sliced red onion, and pitted olives in a large bowl.

To make the dressing, whisk together lemon juice, olive oil, and garlic powder in a small bowl.

Drizzle the dressing over the chicken and vegetable mixture and toss well to coat.

Serve the mixture over a bed of mixed greens.

 Ingredients:
 

Ground beef

Diced tomatoes

Kidney beans, rinsed and drained

Onion, chopped

Chili powder

Cumin

Olive oil

Instructions:
 

Heat olive oil in a large pot over medium heat.

Add chopped onion and sauté until translucent.

Add ground beef to the pot and cook until browned.

Stir in chili powder and cumin; cook for another minute.

Add diced tomatoes and kidney beans to the pot and bring to a simmer.

Reduce heat and let simmer for 20 minutes, stirring occasionally.

Season with salt and pepper to taste and serve hot.

Ingredients: 

Unsweetened coconut yogurt

Fresh or frozen mango chunks

Fresh or frozen mixed berries (strawberries, blueberries, raspberries)

Granola (gluten-free if needed)

Flaxseeds or hemp seeds for extra protein

Instructions:

Add half of the coconut yogurt as the base in a jar or bowl.

Layer half of the mango chunks and mixed berries over the yogurt.

Add the remaining coconut yogurt, followed by the rest of the fruit.

Sprinkle granola and flaxseeds (hemp seeds) on top for added texture and protein.

Eat immediately or cover and refrigerate for a quick grab-and-go breakfast!

Ingredients:

Cooked beef, thinly sliced

Whole wheat wraps

Arugula

Cherry tomatoes, halved

Mustard

Olive oil

Vinegar

Instructions:

Lay out the whole wheat wraps on a flat surface.

Spread a layer of arugula leaves over each wrap.

Top with thinly sliced cooked beef and halved cherry tomatoes.

In a small bowl, mix the mustard, olive oil, and vinegar to create a vinaigrette.

Drizzle the vinaigrette over the contents of each wrap.

Roll up the wraps tightly and slice in half before serving.

 Ingredients:
 

Chicken breasts, diced

Broccoli florets

Bell peppers, sliced

Carrots, shredded

Garlic, minced

Fresh ginger, grated

Coconut aminos

Sesame oil

Instructions:
 

Heat sesame oil in a large skillet or wok over medium-high heat.

Add diced chicken and stir-fry until it is browned and cooked through.

Add minced garlic and grated ginger; stir-fry for another minute until fragrant.

Add broccoli florets, sliced bell peppers, and shredded carrots. Continue to stir-fry until vegetables are just tender.

Pour coconut aminos over the chicken and vegetables; stir well to combine and coat everything evenly.

Serve hot.

Ingredients:

 Plant-basedd milk

Spinach

Frozen bananas

Frozen mixed berries

Chia seeds

Hemp protein powder

Instructions:

Ensure all fruits are properly washed and bananas are peeled and frozen ahead of time for better texture.

Start by adding the almond milk and spinach to the blender. Blend until the mixture is smooth, ensuring no leafy chunks remain.

Add the frozen bananas and mixed berries to the blender. Add the chia seeds and hemp protein powder.

Blend everything on high until the smoothie is creamy and smooth. If it is too thick, add more milk to reach your desired consistency.

Taste the smoothie and, if needed, add a little honey or maple syrup for extra sweetness.

Pour the smoothie into glasses and serve immediately for a refreshing and nutritious breakfast.

Ingredients:

Cooked lentils

Cucumber, diced

Cherry tomatoes, halved

Red onion, finely chopped

Parsley, chopped

Olive oil

Lemon juice

Mustard

Instructions:

Combine cooked lentils, diced cucumber, halved cherry tomatoes, finely chopped red onion, and chopped parsley in a large bowl.

Whisk together olive oil, lemon juice, and mustard in a small bowl to create a dressing.

Pour the dressing over the lentil mixture and toss well to coat everything evenly.

Serve chilled or at room temperature.

Ingredients:

Chickpeas, drained and rinsed

Diced tomatoes

Coconut milk

Onion, chopped

Garlic, minced

Curry powder

Mixed vegetables (such as cauliflower, bell peppers, and peas)

Olive oil

Instructions:

Heat olive oil in a large pot over medium heat.

Add chopped onion and minced garlic; sauté until the onion is translucent.

Stir in curry powder and cook for a minute until fragrant.

Add diced tomatoes, chickpeas, mixed vegetables, and coconut milk to the pot. Bring to a boil.

Reduce heat and let simmer for 15-20 minutes or until vegetables are tender.

Serve hot over a bed of cooked rice or with naan bread.