Ingredients (1 serving):

• ½ cup cottage cheese
• 1 large egg
• 1 tbsp whole-wheat flour (optional, for binding)
• Pinch of dried herbs (thyme, oregano, or parsley)
• Salt and pepper to taste
• 1 tsp olive oil or cooking spray

Instructions:

1. In a blender or using an immersion blender, combine the cottage cheese, egg, flour (if using), herbs, salt, and pepper. Blend until the mixture is relatively smooth.
2. Let the batter rest for 2-3 minutes to allow the flour to hydrate (if used).
3. Heat a small non-stick skillet or crepe pan over medium heat. Add the oil or spray lightly to coat.
4. Pour the entire batter into the center of the pan, then quickly tilt and swirl the pan to spread it into a thin, even circle.
5. Cook for 3-4 minutes, until the edges look set and the bottom is lightly golden. You’ll see small bubbles forming on the surface.
6. Carefully flip the crepe using a spatula. Cook for another 2-3 minutes on the second side until cooked through.
7. Slide the crepe onto a plate. For a savory filling, you can add a handful of fresh spinach or leftover roasted veggies before folding. Serve immediately.

Ingredients (1 serving):

• 2 cups cauliflower florets (fresh or frozen)
• 1 clove garlic, minced
• 1 ½ cups low-sodium vegetable or chicken broth
• 1 tbsp grated Parmesan cheese
• 1 large egg
• Salt, pepper, and a pinch of nutmeg (optional)
• Fresh parsley or chives for garnish

Instructions:

1. In a small saucepan, combine cauliflower florets, minced garlic, and broth. Bring to a boil over high heat.
2. Reduce heat to medium-low, cover, and simmer for 12-15 minutes, or until the cauliflower is very tender.
3. While the soup simmers, prepare the egg. Bring a small pot of water to a boil. Gently lower the egg into the water and cook for 6-7 minutes for a soft-boiled egg with a runny yolk. Transfer to an ice bath to stop cooking, then peel.
4. Carefully transfer the hot cauliflower and broth mixture to a blender. Add the Parmesan cheese, salt, pepper, and nutmeg. Blend until completely smooth and creamy. Alternatively, use an immersion blender directly in the pot.
5. Pour the soup back into the saucepan to keep warm if needed. Taste and adjust seasoning.
6. Ladle the soup into a bowl. Halve the soft-boiled egg and place it gently in the center of the soup.
7. Garnish with fresh herbs and an extra sprinkle of black pepper. Serve immediately.

Ingredients (1 serving):

• 4 oz (113g) lean ground turkey
• ½ tsp dried rosemary, crushed
• ½ tsp garlic powder
• 1 heaping cup shredded or thinly sliced cabbage
• 1 tsp olive oil, divided
• Salt and pepper to taste
• Optional: 2 tbsp marinara sauce for serving

Instructions:

1. In a small bowl, combine the ground turkey, rosemary, garlic powder, a pinch of salt, and pepper. Mix gently with your hands or a fork until just combined—avoid overmixing.
2. Divide the mixture into 4 equal portions and roll each into a small meatball.
3. Heat ½ tsp of olive oil in a non-stick skillet over medium heat. Add the meatballs and cook, turning occasionally, for 8-10 minutes, or until browned on all sides and cooked through (internal temperature of 165°F/74°C).
4. Remove the meatballs from the skillet and set aside on a plate. Tent loosely with foil to keep warm.
5. In the same skillet, add the remaining ½ tsp of oil. Add the shredded cabbage and a pinch of salt. Sauté for 5-7 minutes, stirring occasionally, until the cabbage is wilted, tender, and slightly caramelized in spots.
6. To serve, create a nest of the sautéed cabbage “noodles” on a plate. Place the warm meatballs on top. If using, warm the marinara sauce and drizzle it over the meatballs and cabbage.

Ingredients (1 serving):

• ¾ cup low-fat cottage cheese
• ½ apple, cored and diced
• ¼ tsp ground cinnamon
• Optional: 1 tsp chopped walnuts or a drizzle of honey

Instructions:

1. Place the cottage cheese in a serving bowl.
2. Dice the apple into small, bite-sized pieces. For best texture and to prevent browning, dice it just before assembling.
3. Arrange the diced apple on top of the cottage cheese.
4. Sprinkle the ground cinnamon evenly over the apple and cottage cheese.
5. If using, add walnuts for a crunchy texture or a tiny drizzle of honey for extra sweetness.
6. Stir everything together just before eating, or enjoy it layered. For a warmer version, you can briefly microwave the diced apple with cinnamon before adding to the cottage cheese.

Ingredients (1 serving):

• ½ brick of ramen noodles, flavor packet discarded
• 4 oz cooked, seasoned ground turkey (from your weekly batch)
• 1 cup fresh spinach
• Zest and juice from ¼ lemon
• 1 tbsp cottage cheese or grated Parmesan
• Salt and pepper to taste
• 1 tsp olive oil (optional)

Instructions:

1. Break the half-brick of ramen noodles into small, rice or orzo-sized pieces directly in the packaging or on a cutting board.
2. Bring a small pot of water to a boil. Add the broken ramen pieces and cook for 2-3 minutes, or until just tender. Drain well.
3. While the noodles cook, heat a small skillet over medium heat. Add the cooked turkey to warm through, about 2-3 minutes.
4. Add the drained noodles and the fresh spinach to the skillet with the turkey. Stir until the spinach is just wilted, about 1 minute.
5. Remove the skillet from heat. Add the lemon zest, lemon juice, and cottage cheese (or Parmesan). Stir vigorously. The residual heat and a splash of pasta water (if needed) will melt the cheese into a light, creamy sauce.
6. Season generously with black pepper and a pinch of salt if needed. Serve immediately in a warm bowl.

Ingredients (1 serving):

• 4 oz lean ground turkey
• 1 cup broccoli florets (fresh or frozen)
• 1 tbsp balsamic vinegar
• ½ tsp olive oil
• Salt and pepper to taste
• 1 clove garlic, minced (optional)

Instructions:

1. Preheat your oven to 400°F (200°C). Line a small baking sheet with parchment paper for easy cleanup.
2. Spread the broccoli florets on the baking sheet. Drizzle with ¼ tsp olive oil, season with salt and pepper, and toss to coat. Roast for 12-15 minutes, until the edges begin to brown and the florets are tender-crisp.
3. While the broccoli roasts, season the ground turkey with salt, pepper, and minced garlic (if using). Form it into a loose patty or keep it crumbled.
4. Remove the baking sheet from the oven. Push the broccoli to one side. Add the ground turkey to the empty space on the sheet.
5. Drizzle the balsamic vinegar over the turkey and broccoli. Use a spoon to gently toss the turkey in the vinegar.
6. Return the baking sheet to the oven and roast for another 5-7 minutes, or until the turkey is cooked through and the balsamic has reduced into a light glaze.
7. Serve directly from the pan, ensuring you get all the delicious, caramelized bits from the glaze.

Ingredients (1 serving):

• 2 large eggs
• ½ cup mushrooms, sliced (button or cremini)
• 1 slice whole-grain or sourdough bread, toasted
• 1 tbsp shredded Gruyère, Swiss, or cheddar cheese
• 1 tsp butter or olive oil, divided
• Salt, pepper, and a pinch of thyme (optional)

Instructions:

1. Toast your bread to your desired crispness. Set aside on a plate.
2. Heat ½ tsp of butter or oil in a small non-stick skillet over medium heat. Add the sliced mushrooms and a pinch of salt. Sauté for 5-7 minutes, until the mushrooms have released their water, shrunk, and turned golden brown. Transfer to a small bowl.
3. In the same skillet, add the remaining ½ tsp of butter or oil. Reduce heat to medium-low.
4. In a small bowl, whisk the eggs with a pinch of salt and pepper. Pour into the skillet. Let them set for a few seconds, then gently push the cooked edges toward the center with a spatula, letting the uncooked egg flow to the edges.
5. When the eggs are about 75% set (still slightly wet on top), scatter the sautéed mushrooms and shredded cheese over one half of the eggs. Fold the other half over to create a half-moon omelet. Cook for another 30-60 seconds until the cheese melts.
6. Slide the folded egg onto your piece of toast. Serve immediately.

Ingredients (1 serving):

• ½ cup canned black beans, rinsed and drained
• ¼ avocado, sliced or mashed
• 1 slice whole-grain bread, toasted
• Pinch of chili flakes, cumin, or smoked paprika
• Salt and pepper to taste
• Lime or lemon wedge (optional)

Instructions:

1. Toast your bread until crisp.
2. While the bread toasts, warm the rinsed black beans in a small saucepan over medium heat or in the microwave for 60-90 seconds. Season them with a pinch of salt, pepper, and your chosen spice (chili flakes, cumin, or paprika).
3. Use a fork to lightly mash about half of the warmed beans right in the pan—this helps them stick to the toast.
4. Spread the warm, seasoned beans evenly over the toast.
5. Top with sliced or mashed avocado. Sprinkle with another pinch of seasoning and a squeeze of lime or lemon juice if desired.
6. Eat immediately with a knife and fork for a neat, satisfying lunch.

Ingredients (1 serving):

• ½ brick of ramen noodles
• 1 large egg
• 1 cup mixed vegetables (spinach, shredded cabbage, or broccoli florets)
• ½ tsp garlic powder or 1 fresh garlic clove, minced
• Pinch of ground ginger or ½ tsp fresh ginger, grated
• Optional toppings: sliced green onion, chili crisp, a dash of soy sauce or sesame oil

Instructions:

1. Start by cooking the egg. Bring a small pot of water to a boil. Gently lower the egg into the water and cook for 6-7 minutes for a soft-boiled, jammy yolk. Immediately transfer to an ice bath, then peel and set aside.
2. In the same pot (or a separate one), bring 1 ½ to 2 cups of water to a boil. Add the garlic powder and ginger (or fresh garlic/ginger) to the water to infuse it.
3. Add the ramen noodles (discard the flavor packet or use only a tiny portion if desired) to the boiling broth. Cook for 2 minutes.
4. Add your hardy vegetables (like broccoli or cabbage) to the pot and cook for 1 more minute. Then add delicate greens (like spinach) and cook for 30 seconds, just until wilted.
5. Carefully pour the noodles, vegetables, and broth into a deep bowl.
6. Halve the soft-boiled egg and place it gently on top of the noodles. Add any optional toppings like green onions, a drizzle of chili crisp, or a few drops of sesame oil.
7. Serve immediately, breaking the egg yolk into the broth for extra richness.

Ingredients (1 serving):

• ½ cup cooked, seasoned ground turkey
• ⅓ cup fresh spinach leaves
• 1 small (6-inch) whole-wheat or low-carb tortilla
• 1 tsp salsa, hot sauce, or mustard (optional)

Instructions:

1. Warm the tortilla in a dry skillet for 15-20 seconds per side, or wrap it in a damp paper towel and microwave for 10-15 seconds until pliable.
2. In the same skillet, warm the cooked turkey over medium heat for 1-2 minutes.
3. Add the fresh spinach to the skillet with the turkey. Stir until the spinach is just wilted, about 30-60 seconds. Remove from heat.
4. Place the warmed tortilla on a plate. Spread the optional sauce down the center if using.
5. Spoon the turkey and spinach mixture onto the center of the tortilla.
6. Fold the bottom edge of the tortilla up over the filling, then fold in the sides and roll tightly away from you to form a secure wrap.
7. Serve immediately, or wrap in foil to eat later.

Ingredients (1 serving):

• 4 oz cooked, seasoned ground turkey
• 1 cup broccoli florets
• 1 tbsp low-fat cottage cheese
• 1 tbsp grated Parmesan cheese
• 2 tbsp water or low-sodium broth
• Salt, pepper, and garlic powder to taste

Instructions:

1. Preheat your oven’s broiler on high. If your skillet isn’t oven-safe, prepare a small oven-safe baking dish.
2. Steam or sauté the broccoli florets until tender-crisp, about 5-7 minutes. You can do this in the microwave with a splash of water, covered, for 2-3 minutes.
3. In a small oven-safe skillet or saucepan, combine the water/broth, cottage cheese, Parmesan, and a pinch of garlic powder. Heat over medium-low, stirring constantly, until the cheeses melt and form a smooth, creamy sauce, about 3-4 minutes. Season with salt and pepper.
4. Add the cooked turkey and broccoli to the sauce. Stir to coat everything evenly.
5. Transfer the mixture to a small baking dish if not already in an oven-safe skillet. Place under the broiler for 2-4 minutes, watching closely, until the top is golden and bubbly.
6. Let cool for a minute before serving directly from the dish.

Ingredients (1 serving):

• 4 oz cooked, seasoned ground turkey
• 1 cup cauliflower rice (fresh or frozen)
• 1 tbsp grated Parmesan cheese
• 1 lemon wedge
• Freshly cracked black pepper
• 1 tsp olive oil or butter

Instructions:

1. If using frozen cauliflower rice, thaw and squeeze out excess moisture in a clean kitchen towel. For fresh, simply break into small pieces.
2. Heat oil or butter in a medium skillet over medium heat. Add the cauliflower rice and sauté for 5-7 minutes, until it becomes tender and some pieces start to turn golden.
3. Add the cooked turkey to the skillet and stir to combine and warm through, about 2-3 minutes.
4. Reduce heat to low. Stir in the Parmesan cheese. The residual heat and a tiny splash of water will help it melt into a creamy consistency that coats the “rice.”
5. Squeeze the lemon wedge over the entire skillet. Add a generous amount of freshly cracked black pepper. Stir once more.
6. Taste and adjust seasoning. The dish should be bright, creamy, and peppery. Serve immediately in a shallow bowl.

Ingredients (1 serving – 2 muffins + apple):

• 2 pre-made egg muffins (see batch instructions below)
• 1 medium apple

Batch Instructions for 6 Muffins (3 servings):

1. Preheat oven to 350°F (175°C). Grease a 6-cup muffin tin or line with silicone liners.
2. In a mixing bowl, whisk together 6 large eggs. Season with salt, pepper, and any dried herbs you like (oregano, thyme).
3. Stir in 1 cup of finely chopped fresh spinach or thawed, squeezed frozen spinach.
4. Optional: add ¼ cup of diced bell pepper or onion for extra flavor.
5. Evenly pour the egg mixture into the prepared muffin cups.
6. Bake for 18-22 minutes, or until the tops are set and a toothpick inserted comes out clean.
7. Let cool in the tin for 5 minutes, then transfer to a wire rack. Once cool, store in an airtight container in the refrigerator for up to 4 days.

Serving Instructions:

1. In the morning, warm 2 egg muffins in the microwave for 20-30 seconds.
2. Wash and slice your apple.
3. Serve the warm muffins alongside the fresh apple slices for a balanced, portable breakfast.

Ingredients (1 serving):

• 1 small russet or sweet potato (about 5 oz)
• ½ cup cooked, seasoned ground turkey
• ¼ cup roasted bell peppers, chopped (from a jar or homemade)
• Salt and pepper to taste
• Optional: sprinkle of chives or green onion

Instructions:

1. Pierce the potato several times with a fork. Microwave on high for 6-8 minutes, turning halfway through, until it is soft when squeezed (using an oven mitt). Alternatively, bake at 400°F for 45-60 minutes.
2. While the potato cooks, warm the turkey and chopped roasted peppers together in a small skillet or in the microwave.
3. Once the potato is cooked, let it cool for a minute. Slice it open lengthwise and use a fork to fluff the insides gently.
4. Season the potato flesh with a pinch of salt and pepper.
5. Pile the warm turkey and pepper mixture into the center of the potato.
6. Garnish with fresh herbs if desired. Eat with a fork and knife, scooping some potato with each bite of filling.

Ingredients (1 serving):

• 2 large eggs
• ¾ cup broccoli, chopped into small florets
• 1 tbsp shredded sharp cheddar cheese
• 1 tsp olive oil or butter
• Salt and pepper to taste
• 1 tbsp milk or water (optional, for fluffier eggs)

Instructions:

1. Preheat your oven’s broiler on high, or preheat to 400°F (200°C) if your broiler isn’t separate.
2. Heat oil or butter in a small (6-inch) oven-safe skillet over medium heat. Add the broccoli and a pinch of salt. Sauté for 3-4 minutes, until bright green and tender-crisp. Add a splash of water and cover for 1 minute to steam if needed.
3. While the broccoli cooks, whisk the eggs in a small bowl with a pinch of salt, pepper, and milk or water if using.
4. Pour the whisked eggs evenly over the broccoli in the skillet. Let cook, undisturbed, for 2-3 minutes, until the edges are set.
5. Sprinkle the shredded cheddar evenly over the top.
6. Transfer the skillet to the oven under the broiler (or bake at 400°F). Cook for 3-5 minutes, watching closely, until the top is puffed, set, and golden brown.
7. Carefully remove the hot skillet (use an oven mitt!). Let the frittata cool in the pan for 2 minutes before sliding it onto a plate. Slice into wedges and serve.