• Smoother Digestion by Day 3 — Meals are rich in fiber, fermented foods, and gut-supportive ingredients to promote comfort and nutrient absorption.
• Steady Energy — Balanced proteins, complex carbs, and calming fats help prevent energy crashes and afternoon stress.
• Better Sleep Quality by Week 1 — Ingredients like magnesium-rich avocado, spinach, and fermented miso support restful sleep.
• Calm Focus & Improved Mood by Week 2 — Nutrient-dense meals and calming spices promote mental clarity and emotional balance.
• Restorative Evenings — Light, satisfying dinners encourage relaxation and support recovery after a busy day.

Ingredients (1 serving):

• 2 cups water
• 1 tbsp miso paste
• ¼ block tofu, cubed
• 2 scallions, chopped

Instructions:

1. Bring water to a gentle simmer, then turn off heat and whisk in miso paste until fully dissolved.
2. Add tofu cubes and scallions to the warm broth.
3. Serve immediately while warm for a light and comforting start to the day.

Ingredients (1 serving):

• 1 chicken breast, grilled
• 1 tsp za’atar spice
• 1 small whole-grain or gluten-free flatbread
• 1 tbsp Greek yogurt
• 2–3 fresh lettuce leaves
• Pinch of salt & pepper

Instructions:

1. Season the chicken breast with za’atar, salt, and pepper. Grill until cooked through and lightly charred on the outside.
2. Slice the cooked chicken into thin strips.
3. Lay lettuce leaves on the flatbread, add the sliced chicken, and drizzle with Greek yogurt.
4. Roll the flatbread into a wrap and serve warm for a calming, protein-rich lunch.

Ingredients (1 serving):

• 1 chicken thigh
• 2 dried apricots, chopped
• ½ cup couscous
• ½ onion, diced
• 1 tsp cinnamon
• 1 tsp cumin
• ½ cup water
• Pinch of salt & pepper

Instructions:

1. Sauté onion in a small pan with cinnamon and cumin until fragrant and slightly softened.
2. Add chicken thigh and brown on both sides for a few minutes.
3. Stir in chopped apricots and pour in ½ cup water. Reduce heat, cover, and simmer until chicken is cooked through (about 15 minutes).
4. Serve the chicken and apricot mixture over prepared couscous and enjoy a warm, calming meal.

Ingredients (1 serving):

• 3 tbsp chia seeds
• 1 cup unsweetened almond milk
• ½ avocado, mashed
• 1 tsp lime juice
• Salt & pepper, to taste

Instructions:

1. Mix chia seeds and almond milk in a bowl and refrigerate for 2 hours or overnight until thickened.
2. Top with mashed avocado, lime juice, salt, and pepper.
3. Serve chilled for a refreshing and nutrient-rich breakfast.

Ingredients (1 serving):

• 1 medium beet, roasted
• ½ orange, segmented
• 2 tbsp walnuts, roughly chopped
• 1 cup mixed greens
• 1 tsp olive oil
• Pinch of salt & pepper

Instructions:

1. Preheat oven to 400°F (200°C). Roast the beet for 20 minutes until tender, then peel and dice into bite-sized pieces.
2. Combine roasted beet, orange segments, walnuts, and mixed greens in a bowl.
3. Drizzle with olive oil and season lightly with salt and pepper.
4. Toss gently and serve as a colorful, nutrient-dense lunch that promotes relaxation and calm energy.

Ingredients (1 serving):

• ½ cup red lentils
• ½ cup fresh spinach
• ½ cup coconut milk
• 1 garlic clove, minced
• 1 tsp curry powder
• 1 cup water
• Pinch of salt & pepper

Instructions:

1. Sauté minced garlic with curry powder in a saucepan until fragrant.
2. Add red lentils, spinach, coconut milk, and 1 cup water.
3. Bring to a simmer and cook until lentils are tender, about 15–20 minutes, stirring occasionally.
4. Season with salt and pepper, then serve warm for a soothing, nourishing dinner.

Ingredients (makes 2 muffins):

• 2 large eggs
• ½ cup fresh spinach, chopped
• 2 tbsp feta cheese, crumbled
• 1 tsp fresh dill, chopped (or dried)
• Pinch of salt & pepper

Instructions:

1. Preheat the oven to 375°F (190°C) and lightly grease a 2-cup muffin tin.
2. In a bowl, whisk together the eggs, spinach, feta, dill, salt, and pepper until well combined.
3. Pour the mixture evenly into the muffin cups and bake for 18–20 minutes, or until the eggs are set and lightly golden on top.
4. Allow to cool slightly before removing from the tin. Serve warm for a protein-packed, calming breakfast.

Ingredients (1 serving):

• ½ cup rice vermicelli
• ¼ cucumber, julienned
• ¼ carrot, julienned
• Fresh mint leaves
• Fresh cilantro leaves
• Soy-peanut dressing, to taste

Instructions:

1. Cook the vermicelli noodles according to package instructions, then rinse under cold water to stop cooking and cool.
2. Arrange noodles in a bowl and top with cucumber, carrot, mint, and cilantro.
3. Drizzle soy-peanut dressing evenly over the bowl and serve immediately.

Ingredients (1 serving):

• 1 halibut filet
• ¼ cup breadcrumbs
• 1 tbsp parsley, chopped
• 1 tsp olive oil
• 1 tsp lemon juice
• Pinch of salt & pepper
• Greens of choice, for serving

Instructions:

1. Preheat oven to 375°F (190°C).
2. Mix breadcrumbs, parsley, olive oil, and lemon juice in a small bowl.
3. Place halibut on a baking sheet and top with breadcrumb mixture.
4. Bake for 15 minutes, until the fish is cooked through and flakes easily.
5. Serve warm with fresh greens for a light, calming dinner.

Ingredients (1 serving):

• 1 small whole-grain or gluten-free flatbread
• 1 large egg
• 1 tsp za’atar spice blend
• 1 tsp olive oil
• Pinch of salt

Instructions:

1. Lightly toast the flatbread until slightly crisp but still soft enough to fold or bite easily.
2. Heat olive oil in a small pan over medium heat and fry the egg to your preferred doneness, seasoning lightly with salt.
3. Sprinkle za’atar evenly over the egg while still in the pan to release the aromatic flavors.
4. Carefully place the fried egg on the flatbread, fold if desired, and serve warm.

Ingredients (1 serving):

• ½ cup cooked lentils
• 2 tbsp crumbled feta
• ½ tomato, diced
• 1 tbsp olive oil
• 1 tsp lemon juice
• Pinch of salt & pepper

Instructions:

1. Cook lentils until tender, then drain and let cool slightly.
2. In a bowl, combine lentils, feta, diced tomato, olive oil, and lemon juice.
3. Mix gently and season with salt and pepper. Serve chilled or at room temperature for a refreshing, stress-supporting meal.

Ingredients (1 serving):

• ½ cup farro
• ½ cup mushrooms, sliced
• ½ cup fresh spinach
• ¼ cup Parmesan, grated
• 1 tsp olive oil
• Pinch of salt & pepper

Instructions:

1. Cook farro according to package instructions until tender, then drain.
2. While farro cooks, sauté mushrooms in olive oil until golden and tender.
3. Stir cooked mushrooms and fresh spinach into the farro, allowing spinach to wilt slightly.
4. Top with grated Parmesan and season with salt and pepper to taste.
5. Serve warm as a filling, calming dinner.

Ingredients (1 serving):

• 1 cup plain Greek yogurt
• ¼ cup cucumber, diced
• 2–3 olives, sliced
• 1 tsp olive oil
• Pinch of salt & freshly ground black pepper

Instructions:

1. Spoon Greek yogurt into a small bowl as the creamy base.
2. Top evenly with diced cucumber and sliced olives for crunch and a hint of saltiness.
3. Drizzle with olive oil and season lightly with salt and pepper.
4. Stir gently or enjoy layered, pairing the probiotics and healthy fats for digestive comfort and sustained energy.

Ingredients (1 serving):

• ½ cup cooked quinoa
• ½ cup zucchini, sliced
• ½ cup bell pepper, sliced
• 1 tbsp tahini
• 1 tsp olive oil
• Pinch of salt & pepper

Instructions:

1. Grill or sauté zucchini and bell pepper with olive oil until tender and lightly charred.
2. Serve the grilled vegetables over a bed of cooked quinoa.
3. Drizzle with tahini and season with salt and pepper to taste. Enjoy a calming, nutrient-dense lunch.

Ingredients (1 serving):

• 4 oz shrimp, peeled and deveined
• 1 cup bok choy, chopped
• 1 garlic clove, minced
• 1 tsp sesame oil
• 1 tbsp soy sauce
• Pinch of salt & pepper

Instructions:

1. Heat sesame oil in a small pan or wok. Add minced garlic and stir-fry for 30 seconds until fragrant.
2. Add shrimp and cook for 2–3 minutes until they start to turn pink.
3. Add bok choy and continue to stir-fry until the leaves are slightly wilted and the stems are tender-crisp.
4. Stir in soy sauce, salt, and pepper. Serve immediately for a light, calming dinner that supports restful sleep.