Ingredients (1 serving):

• 1 ripe banana
• 1 large egg
• 1 scoop chocolate protein powder
• 1 tbsp Greek yogurt
• ½ tsp honey
• Raspberries for garnish (optional)
• Cocoa powder for dusting (optional)

Instructions:

1. In a small bowl, mash the banana until smooth.
2. Whisk in the egg and chocolate protein powder until you have a smooth, lump-free batter.
3. Pour the mixture into a microwave-safe mug or ramekin.
4. Microwave on high for 60-90 seconds, until the edges are set but the center is still slightly soft.
5. While the cake cooks, mix Greek yogurt with honey.
6. Top the warm mug cake with the sweetened yogurt, creating a “lava” effect by letting it drip down the sides.
7. Garnish with fresh raspberries and a dusting of cocoa powder if desired.

Macros (Approximate)

Ingredients (1 serving):

• 1 can tuna in water, drained
• ½ cup black beans, rinsed
• ½ cup cooked rice
• 1 tsp olive oil
• ¼ tsp chili flakes
• Salt and pepper to taste
• Lime wedge for serving (optional)

Instructions:

1. If using cold rice, you may warm it slightly for a more comforting bowl.
2. In a medium bowl, flake the drained tuna with a fork.
3. Add the black beans and cooked rice to the bowl.
4. Drizzle with olive oil and season with chili flakes, salt, and pepper.
5. Mix everything together until well combined.
6. Serve immediately, with a lime wedge if desired for extra freshness.

Macros (Approximate)

Ingredients (1 serving):

• 2 large eggs
• 1 cup cooked rice (day-old works best)
• 2 cloves garlic, minced
• 1 tsp cooking oil
• 1 tbsp soy sauce
• 1 scallion, chopped
• ½ tsp sesame oil (optional upgrade)

Instructions:

1. Heat cooking oil in a large skillet or wok over medium-high heat.
2. Add minced garlic and sauté for 30 seconds until fragrant.
3. Add the cooked rice, spreading it evenly in the pan. Let it cook without stirring for 2-3 minutes to develop crispy edges.
4. Push the rice to one side of the pan and crack the eggs into the empty space.
5. Quickly scramble the eggs, then mix them into the rice.
6. Add soy sauce and continue stirring for another 2 minutes until everything is well combined and heated through.
7. Remove from heat and stir in chopped scallions and sesame oil if using.
8. Serve immediately while hot.

Macros (Approximate)

Ingredients (1 serving):

• ½ cup rolled oats
• 1 scoop vanilla or chocolate protein powder
• 1 tbsp peanut butter
• ½ cup milk of choice
• 1 tsp honey or maple syrup (optional)
• Pinch of cinnamon (optional)

Instructions:

1. In a jar or container with a lid, combine the rolled oats and protein powder.
2. Add peanut butter and milk, then stir until everything is well combined.
3. If using, add honey and cinnamon and stir again.
4. Seal the container and refrigerate overnight or for at least 4 hours.
5. In the morning, stir well and enjoy cold. Add a splash more milk if the consistency is too thick.

Macros (Approximate)

Ingredients (1 serving):

• ½ can chickpeas, rinsed and drained
• 2 tbsp Greek yogurt
• 1 tbsp lemon juice
• 2 tbsp finely chopped celery
• 1 large tortilla or wrap
• Salt and pepper to taste
• Lettuce leaves (optional)

Instructions:

1. In a medium bowl, mash the chickpeas with a fork until they reach a chunky consistency.
2. Add Greek yogurt, lemon juice, and chopped celery to the mashed chickpeas.
3. Mix well until all ingredients are combined. Season with salt and pepper to taste.
4. Lay the tortilla flat and place lettuce leaves in the center if using.
5. Spoon the chickpea mixture onto the tortilla, spreading it evenly but leaving about 2 inches at the bottom.
6. Fold the bottom edge up over the filling, then fold in the sides and roll tightly.
7. Slice in half diagonally and serve immediately, or wrap in foil for a portable lunch.

Macros (Approximate)

Ingredients (1 serving):

• ½ block firm tofu, cubed
• 2 cups mixed frozen vegetables
• ¼ cup soy-ginger sauce (or soy sauce + ½ tsp grated ginger)
• 1 tsp cooking oil
• 1 garlic clove, minced (optional)
• Cooked cauliflower rice (optional upgrade)

Instructions:

1. Press excess water from tofu by wrapping it in paper towels and placing a heavy plate on top for 10 minutes, then cube.
2. Heat oil in a large skillet or wok over medium-high heat.
3. Add tofu cubes and cook for 5-7 minutes, turning occasionally, until golden brown on all sides.
4. Add minced garlic if using and cook for 30 seconds until fragrant.
5. Add frozen vegetables and cook for 5-7 minutes, stirring frequently, until vegetables are heated through and tender-crisp.
6. Pour in the soy-ginger sauce and stir to coat everything evenly. Cook for another 2 minutes.
7. Serve immediately over cauliflower rice for a low-carb option or regular rice if preferred.

Macros (Approximate)

Ingredients (1 serving):

• 1 cup Greek yogurt
• ½ cup mixed berries (fresh or frozen)
• ½ cup protein granola
• 1 tsp honey or maple syrup (optional)

Instructions:

1. In a clear glass or bowl, spoon half of the Greek yogurt to create the first layer.
2. Add a layer of mixed berries over the yogurt.
3. Sprinkle half of the protein granola over the berries.
4. Repeat the layers with remaining yogurt, berries, and granola.
5. Drizzle with honey or maple syrup if desired for extra sweetness.
6. Enjoy immediately for the best texture, or prepare up to 2 hours in advance.

Macros (Approximate)

Ingredients (1 serving):

• ½ cup cooked lentils
• 2 boiled eggs, halved or quartered
• 2 cups fresh spinach
• 1 garlic clove, minced
• 1 tsp olive oil
• ¼ tsp chili flakes (optional upgrade)
• Salt and pepper to taste

Instructions:

1. If lentils are not pre-cooked, simmer ¼ cup dry lentils in 1 cup water for 15-20 minutes until tender.
2. While lentils cook, boil eggs to your preferred doneness (7 minutes for jammy yolks, 10 minutes for fully set).
3. Heat olive oil in a pan over medium heat. Add minced garlic and sauté for 30 seconds until fragrant.
4. Add spinach and cook for 2-3 minutes until wilted. Season with salt and pepper.
5. To assemble the bowl, place cooked lentils as the base.
6. Top with garlic spinach and boiled eggs.
7. Sprinkle with chili flakes if using and an extra drizzle of olive oil.

Macros (Approximate)

Ingredients (1 serving):

• 4 oz chicken breast, cubed
• ½ cup cooked rice
• ¼ cup black beans, rinsed
• ¼ cup corn (canned or frozen)
• 2 tbsp salsa
• 1 lime wedge
• 1 tsp cooking oil
• Salt, pepper, and chili powder to taste

Instructions:

1. Season chicken cubes with salt, pepper, and chili powder.
2. Heat oil in a skillet over medium-high heat. Cook chicken for 6-8 minutes, turning occasionally, until browned and cooked through.
3. While chicken cooks, warm the rice, beans, and corn if desired.
4. To assemble the bowl, place rice as the base.
5. Arrange chicken, beans, and corn over the rice.
6. Top with salsa and a squeeze of fresh lime juice.
7. Garnish with fresh cilantro or a dollop of Greek yogurt if desired.

Macros (Approximate)

Ingredients (1 serving):

• 2 large eggs
• ¼ cup canned beans (black, pinto, or baked beans)
• 1 slice whole grain bread
• 1 tsp butter or oil
• Salt and pepper to taste
• ¼ avocado, sliced (optional upgrade)

Instructions:

1. Toast the bread until golden and crisp.
2. While bread toasts, heat beans in a small saucepan over medium heat.
3. In a separate bowl, whisk eggs with salt and pepper.
4. Heat butter or oil in a non-stick skillet over medium heat. Pour in eggs and cook, stirring gently, until softly set.
5. Spread avocado on toast if using, then top with warm beans.
6. Top beans with scrambled eggs and serve immediately.

Macros (Approximate)

Ingredients (1 serving):

• 1 can tuna, drained
• ¼ cup shredded cheese
• 1 large tortilla
• 1 tbsp Greek yogurt or mayonnaise
• 1 tsp Dijon mustard (optional)
• 1 tsp butter or oil for cooking

Instructions:

1. In a small bowl, mix tuna, Greek yogurt (or mayonnaise), and mustard if using.
2. Lay the tortilla flat and spread the tuna mixture over one half.
3. Sprinkle shredded cheese over the tuna.
4. Fold the tortilla in half over the filling.
5. Heat butter or oil in a skillet over medium heat.
6. Cook the quesadilla for 2-3 minutes per side, until golden brown and cheese is melted.
7. Remove from pan, let cool for a minute, then slice into wedges and serve.

Macros (Approximate)

Ingredients (1 serving):

• ½ cup cottage cheese
• ¼ cup milk
• 1 clove garlic, minced
• 2 tbsp grated Parmesan cheese
• 1 cup cooked pasta
• Salt, pepper, and nutmeg to taste
• Fresh parsley for garnish (optional)

Instructions:

1. Cook pasta according to package directions until al dente.
2. While pasta cooks, combine cottage cheese, milk, garlic, and Parmesan in a blender.
3. Blend until completely smooth and creamy.
4. Transfer the sauce to a saucepan and warm gently over low heat, stirring constantly.
5. Season with salt, pepper, and a pinch of nutmeg.
6. Drain cooked pasta and add to the sauce, tossing to coat evenly.
7. Serve immediately, garnished with fresh parsley if desired.

Macros (Approximate)

Ingredients (1 serving):

• 1 ripe banana
• 1 large egg
• 1 scoop vanilla protein powder
• ¼ cup mixed berries for topping
• 1 tbsp Greek yogurt (optional)

Instructions:

1. In a small bowl, mash the banana until smooth.
2. Whisk in the egg and vanilla protein powder until you have a smooth batter.
3. Pour the mixture into a microwave-safe mug.
4. Microwave on high for 60-90 seconds, until the cake is set but still moist.
5. Top with fresh berries and a dollop of Greek yogurt if desired.
6. Enjoy warm straight from the mug.

Macros (Approximate)

Ingredients (1 serving):

• ½ cup dried lentils
• 1 cup tomato sauce
• ¼ onion, diced
• 1 tsp chili powder
• 2 tbsp Greek yogurt
• 1 tsp lime juice
• Salt and pepper to taste

Instructions:

1. In a medium pot, sauté diced onion until softened, about 3-4 minutes.
2. Add lentils, tomato sauce, chili powder, and 1 cup of water.
3. Bring to a boil, then reduce heat and simmer for 20-25 minutes, until lentils are tender.
4. Season with salt and pepper to taste.
5. While chili simmers, mix Greek yogurt with lime juice to create the crema.
6. Serve chili topped with a dollop of the Greek yogurt crema.

Macros (Approximate)

Ingredients (1 serving):

• 1 small eggplant, cubed
• ½ cup chickpeas, rinsed
• ½ cup coconut milk
• 1 tbsp curry paste
• 1 tsp cooking oil
• ½ cup cooked brown rice (optional upgrade)
• Lime wedge for serving

Instructions:

1. Heat oil in a medium pot over medium heat.
2. Add cubed eggplant and sauté for 5-7 minutes until beginning to soften.
3. Add curry paste and cook for 1 minute until fragrant.
4. Add chickpeas and coconut milk, stirring to combine.
5. Bring to a simmer, then reduce heat, cover, and cook for 15 minutes until eggplant is tender.
6. Serve over brown rice if desired, with a squeeze of fresh lime juice.

Macros (Approximate)