Why it’s healthy: High in fiber, whole grains, antioxidants, and plant-based omega-3 from chia.

Ingredients (for 1 serving):

½ cup rolled oats

⅓ cup milk (dairy or plant-based)

2 tbsp Greek yogurt (optional, for extra protein)

1 tbsp chia seeds

¼–½ cup mixed berries (fresh or frozen)

A drizzle of honey or maple syrup (optional)

A few nuts (almonds, walnuts) or seeds on top

Instructions:

Combine oats, milk, yogurt, and chia seeds in a jar or container.

Stir well, cover, and refrigerate overnight (or at least 4–5 hours).

In the morning, stir again, top with berries, nuts/seeds, and a little sweetener if needed.

Why it’s healthy: Protein from eggs + fiber, vitamins & minerals from vegetables. Great make-ahead option.

Ingredients (makes ~6 muffins):

6 eggs

½ cup milk (or milk alternative)

1 cup chopped vegetables (bell pepper, spinach, onion, zucchini, etc.)

Salt, pepper, herbs (e.g. parsley, basil)

(Optional) small amount of cheese

Instructions:

Preheat oven to 350 °F (175 °C).

Whisk eggs + milk + salt/pepper.

Fold in chopped vegetables (and cheese if using).

Grease a muffin tin; pour mixture into muffin cups (fill ~¾).

Bake ~20–25 minutes, until set.

Let cool slightly, then store in fridge. Reheat when needed.

Why it’s healthy: Loaded with greens, fiber, vitamins, and you can add protein boosters.

Ingredients (1 bowl):

1 frozen banana

1 handful spinach or kale

½ cup Greek yogurt or a scoop of protein powder

½ cup milk or plant milk

1 tbsp nut butter or chia/flax seeds

Toppings: sliced fruit, granola, seeds, coconut flakes

Instructions:

Blend banana + greens + yogurt (or protein) + milk until smooth.

Pour into a bowl and add toppings as desired.

Why it’s healthy: A warm, satisfying breakfast you can prep ahead. Whole grain oats, fruit, nuts.

Ingredients (serves ~4):

1½ cups rolled oats

1 tsp baking powder

½ tsp cinnamon

Pinch salt

1 cup milk

1 egg

2 tbsp honey or maple syrup

1 cup blueberries

¼ cup chopped walnuts

Instructions:

Preheat oven to 375 °F (190 °C).

In a bowl, mix oats, baking powder, cinnamon, salt.

In another bowl, whisk milk, egg, sweetener.

Combine wet + dry, fold in blueberries & walnuts.

Pour into a greased baking dish, bake ~25–30 minutes until set and golden.

Serve warm; leftovers refrigerate well and reheat.

Why it’s healthy: Emphasizes heart-healthy fats (olive oil, nuts), vegetables, wholesome carbs.

Ideas:

Whole grain toast with mashed avocado + tomato slices + a poached egg

Or a plate with hummus, sliced cucumber & tomato, olives, feta cheese, whole grain bread

Why it’s healthy: Oats aren’t just for sweet; savory versions provide fiber + protein + veggies.

Ingredients (1 serving):

½ cup oats

1 cup water or broth

Spinach, mushrooms, or greens

1 egg (fried or poached)

Optional: herbs, cheese, hot sauce

Instructions:

Cook oats in water or broth as per package instructions.

In separate pan, sauté vegetables.

Top cooked oats with vegetables + egg + seasoning.

🥗 1. Power Buddha Bowl

Why it’s great: High fiber, healthy fats, plant protein.

Ingredients (1 bowl):

½ sweet potato, cubed and roasted

1 cup kale or spinach

½ cup cooked chickpeas

½ avocado, sliced

1 tbsp tahini

½ lemon (juice)

Salt, pepper, olive oil

Instructions:

Roast sweet potato cubes with olive oil, salt & pepper at 400°F for ~20 min.

Massage kale with a drizzle of oil and lemon juice.

Arrange kale, sweet potatoes, chickpeas, and avocado in a bowl.

Drizzle tahini and lemon juice over top.

Why it’s great: Protein-packed and rich in antioxidants.

Ingredients (1–2 servings):

1 cup cooked quinoa

¼ cucumber, diced

½ cup cherry tomatoes, halved

¼ cup Kalamata olives, sliced

¼ cup white beans or chickpeas

2 tbsp hummus

Olive oil & lemon juice

Instructions:

Mix quinoa, cucumber, tomatoes, olives, and beans.

Add olive oil and lemon juice.

Serve with a scoop of hummus on top.

Why it’s great: Balanced macros, lean protein, and colorful veggies.

Ingredients (1 bowl):

1 grilled chicken breast (or tofu for plant-based)

½ cup roasted vegetables (zucchini, bell pepper, broccoli)

½ cup brown rice or farro

Handful of spinach or arugula

Olive oil, balsamic vinegar, salt, and pepper

Instructions:

Grill chicken and slice.

Roast or grill vegetables.

Layer rice, greens, veggies, and chicken.

Drizzle with olive oil and balsamic.

Why it’s great: Creamy, crunchy, satisfying — no cooking required.

Ingredients (makes 2 wraps):

1 cup chickpeas (mashed slightly)

1 ripe avocado

1 tbsp lemon juice

Salt, pepper, garlic powder

2 whole grain wraps

Lettuce, shredded carrot, cucumber slices

Instructions:

Mash chickpeas and avocado together.

Mix in lemon juice and seasoning.

Spread onto wrap, add veggies, and roll it up.

Why it’s great: Omega-3 fats, vitamins, and fiber.

Ingredients (1 bowl):

1 salmon fillet

½ sweet potato, cubed and roasted

1 cup steamed broccoli or spinach

Olive oil, salt, pepper, lemon slice

Instructions:

Roast salmon at 400°F for 12–15 min.

Roast sweet potato cubes simultaneously.

Assemble salmon, potatoes, and greens in a bowl.

Drizzle with olive oil and squeeze lemon.

Why it’s great: High in fiber and protein; refreshing and meal-prep friendly.

Ingredients (serves 2):

1 cup cooked farro or bulgur

½ cup black beans

½ cup corn (fresh or frozen)

¼ cup diced red pepper

2 tbsp chopped cilantro

Juice of 1 lime

Olive oil, salt, pepper

Instructions:

Combine all ingredients in a large bowl.

Mix well and chill for at least 30 minutes before serving