Ingredients:

• ½ cup rolled oats
• 1 cup water (or milk for extra creaminess)
• 1 tbsp peanut butter
• ½ tsp cinnamon

Instructions:

1. In a small saucepan, combine the rolled oats and water. Place over medium-high heat and bring to a gentle boil, stirring occasionally to prevent sticking.
2. Once boiling, reduce the heat to low and let the oats simmer uncovered for about 5 minutes, stirring every minute, until they have absorbed most of the liquid and reached a creamy consistency.
3. Remove the pan from the heat. Add the peanut butter and stir vigorously until it is completely melted and incorporated into the oatmeal.
4. Sprinkle the cinnamon over the top and stir once more. Let it cool for a minute, then serve warm.

Ingredients:

• 1 can tuna (drained)
• 1 cup fresh spinach
• ½ cup cooked rice (white or brown)
• 1 tsp olive oil
• Salt and pepper to taste

Instructions:

1. If your rice is refrigerated, place it in a microwave‑safe bowl and heat for 60‑90 seconds until steaming hot. Alternatively, you can reheat it in a small pot with a splash of water over low heat.
2. While the rice heats, open the can of tuna and drain the liquid thoroughly. Use a fork to flake the tuna into a bowl.
3. Rinse the spinach under cold water and pat dry with paper towels if needed. Place the spinach in a serving bowl.
4. Add the hot rice on top of the spinach—the heat will slightly wilt the leaves. Then scatter the flaked tuna over the rice.
5. Drizzle with olive oil, season with a pinch of salt and freshly ground black pepper. Toss everything gently with a fork or spoon until combined, and serve immediately.

Ingredients:

• 6 oz chicken thighs, cut into bite‑size pieces
• 1½ cups sliced cabbage (about ¼ small head)
• 2 cloves garlic, minced
• 1 tsp cooking oil (vegetable or olive oil)
• Salt and pepper to taste

Instructions:

1. Pat the chicken pieces dry with a paper towel and season lightly with salt and pepper. This helps them brown better.
2. Heat the oil in a large non‑stick skillet or stainless steel pan over medium‑high heat until shimmering.
3. Add the chicken in a single layer (work in batches if needed) and cook without moving for 4‑5 minutes, until the underside is deep golden brown. Flip the pieces and cook another 3‑4 minutes until the chicken is cooked through and no longer pink inside.
4. Reduce the heat to medium. Add the minced garlic to the pan and stir constantly for 30 seconds until fragrant, scraping up any browned bits from the bottom.
5. Add the sliced cabbage. Stir to combine with the chicken and garlic. Cook, stirring occasionally, for 5‑7 minutes until the cabbage is tender but still has a slight crunch (not mushy).
6. Taste and adjust seasoning with more salt and pepper if needed. Serve hot, alone or with a portion of rice if you want extra carbs.

Ingredients:

• 3 eggs
• 1 cup fresh spinach (packed)
• 1 tsp oil (olive or vegetable)
• Salt and pepper

Instructions:

1. Crack the eggs into a medium bowl, add a pinch of salt and pepper, and whisk vigorously with a fork until the yolks and whites are completely combined and slightly frothy.
2. Heat the oil in an 8‑inch non‑stick skillet over medium heat. Tilt the pan to coat the bottom evenly.
3. Add the spinach all at once. Cook, stirring constantly with a spatula, for about 1 minute until the spinach has wilted significantly and most of its water has evaporated.
4. Pour the beaten eggs over the wilted spinach. Let the eggs set for about 20 seconds, then begin pushing the cooked edges toward the center with the spatula, tilting the pan to let raw egg flow to the edges.
5. Continue this gentle pushing and folding until the eggs are softly set but still moist and creamy, about 2‑3 minutes total. Avoid over‑cooking—they should look shiny, not dry.
6. Slide the scramble onto a plate and serve immediately.

Ingredients:

• 5 oz chicken thighs (about 1‑2 pieces)
• ¾ cup cooked rice
• ½ cup spinach
• 1 tsp oil
• Salt and pepper

Instructions:

1. Pat the chicken thighs dry and season both sides with salt and pepper.
2. Heat the oil in a medium skillet over medium heat. Place the chicken skin‑side down (if using skin‑on) or just place in the pan. Cook without moving for 6 minutes, until the bottom is golden brown and releases easily.
3. Flip the chicken and cook for another 5‑6 minutes, until the internal temperature reaches 165°F or the juices run clear when pierced. Transfer to a cutting board and let rest for 5 minutes.
4. While the chicken rests, reheat the cooked rice if needed (microwave for 60 seconds). Place the spinach in a bowl and top with the warm rice—the heat will slightly wilt the spinach.
5. Slice the rested chicken into strips or bite‑size pieces and arrange over the rice. Drizzle with a tiny bit of extra oil if you like, and serve.

Ingredients:

• 6 oz chicken thighs, sliced into thin strips
• 1 cup sliced cabbage
• 1 clove garlic, minced
• 1 tsp oil
• 1 tbsp soy sauce (low sodium if preferred)

Instructions:

1. Heat oil in a wok or large skillet over medium‑high heat until shimmering. Add the sliced chicken in a single layer and let it sear for 2‑3 minutes without stirring, until browned on one side.
2. Stir‑fry the chicken for another 2‑3 minutes until cooked through. Add the minced garlic and cook for 30 seconds, stirring constantly to avoid burning.
3. Add the cabbage. Stir‑fry for 4‑5 minutes, tossing frequently, until the cabbage is tender‑crisp (still has a little bite).
4. Pour the soy sauce over the mixture and toss everything together for another minute until evenly coated. Serve hot, optionally with a side of rice.

Ingredients:

• ½ cup rolled oats
• 1 cup water
• 2 eggs
• ½ tsp cinnamon (optional)

Instructions:

1. In a small saucepan, combine oats and water. Bring to a boil over medium heat, then reduce to low and simmer for about 5 minutes, stirring occasionally, until thickened.
2. While the oatmeal cooks, crack the eggs into a small bowl and beat lightly with a fork. Heat a separate non‑stick skillet over medium heat with a tiny spray of oil or butter.
3. Pour the eggs into the skillet and scramble gently, pushing the cooked eggs toward the center until they are softly set but still moist, about 2‑3 minutes. Remove from heat.
4. Pour the cooked oatmeal into a bowl, sprinkle with cinnamon if desired, and serve the scrambled eggs alongside or mixed into the oatmeal.

Ingredients:

• 1 can tuna, drained
• ¾ cup cooked rice
• ½ cup spinach
• 1 tsp olive oil
• Salt and pepper

Instructions:

1. Reheat the cooked rice in a microwave or small pot until steaming.
2. Place the spinach in a bowl, then add the hot rice on top. The heat will wilt the spinach slightly.
3. Flake the drained tuna over the rice. Drizzle with olive oil, season with a pinch of salt and pepper, and toss gently to combine. Serve immediately.

Ingredients:

• 6 oz chicken thighs, sliced into strips
• 1 cup broccoli florets (cut into bite‑size pieces)
• 2 cloves garlic, minced
• 1 tsp oil
• Salt and pepper

Instructions:

1. Heat oil in a large skillet over medium‑high heat. Add the chicken strips and spread into an even layer. Cook without stirring for 3‑4 minutes until browned on one side.
2. Flip the chicken and cook another 2‑3 minutes until almost cooked through. Add the minced garlic and stir for 30 seconds until fragrant.
3. Add the broccoli florets along with 2 tablespoons of water. Immediately cover the skillet with a lid and reduce heat to medium. Steam for 4‑5 minutes until the broccoli is bright green and tender‑crisp.
4. Remove the lid, season with salt and pepper, and stir everything together. Cook for another minute to evaporate any remaining water. Serve hot.

Ingredients:

• 3 eggs
• ¼ cup shredded cheddar cheese
• 1 tsp oil
• Salt and pepper

Instructions:

1. Crack the eggs into a bowl, add a pinch of salt and pepper, and whisk until the yolks and whites are fully combined.
2. Heat the oil in a non‑stick skillet over medium heat. Pour in the eggs and let them set for about 20 seconds.
3. Using a spatula, gently push the cooked eggs from the edges toward the center, tilting the pan to let the raw egg flow to the edges. Repeat until the eggs are about 75% set but still look moist.
4. Sprinkle the shredded cheddar evenly over the top. Continue folding gently for another 30‑60 seconds until the cheese is melted and the eggs are cooked to your liking. Serve immediately.

Ingredients:

• 5 oz cooked chicken thighs, chopped or shredded
• 2 cups fresh spinach
• 1 tsp olive oil
• Salt and pepper

Instructions:

1. If you don’t have cooked chicken on hand, season a 5 oz thigh with salt and pepper and pan‑fry in a little oil over medium heat for 6 minutes per side until cooked through. Let rest, then chop.
2. Place the fresh spinach in a large bowl. Top with the chopped cooked chicken.
3. Drizzle with olive oil, add a pinch of salt and pepper, and toss gently until the spinach is lightly coated. Serve immediately.

Ingredients:

• 6 oz chicken thighs (1‑2 pieces)
• 1 medium sweet potato (about 8 oz), diced into ½‑inch cubes
• 1 tsp oil (divided)
• Salt and pepper

Instructions:

1. Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper for easy cleanup.
2. In a bowl, toss the diced sweet potato with ½ teaspoon oil, a pinch of salt, and pepper. Spread in a single layer on the baking sheet. Roast for 20‑25 minutes, flipping halfway, until tender and lightly browned.
3. While the sweet potato roasts, season the chicken thighs with salt and pepper. Heat the remaining ½ teaspoon oil in a skillet over medium heat.
4. Place the chicken skin‑side down (if applicable) and cook for 6 minutes without moving. Flip and cook another 5‑6 minutes until the internal temperature reaches 165°F. Transfer to a plate and let rest for 5 minutes.
5. Serve the chicken alongside the roasted sweet potato. You can also slice the chicken and place it over the potatoes.

Ingredients:

• ½ cup rolled oats
• 1 cup water
• 1 tbsp peanut butter

Instructions:

1. Combine oats and water in a small saucepan. Bring to a boil over medium heat, then reduce heat to low and simmer for about 5 minutes, stirring occasionally, until the oats are tender and the mixture is creamy.
2. Remove from heat and stir in the peanut butter until fully melted and incorporated. Serve warm.

Ingredients:

• 3 hard‑boiled eggs, peeled
• 1 tbsp mayonnaise
• Salt and pepper
• 1 slice whole grain bread (optional)

Instructions:

1. Place the peeled hard‑boiled eggs in a medium bowl. Mash them with a fork until they reach your desired consistency (chunky or smooth).
2. Add the mayonnaise, a pinch of salt, and a few grinds of black pepper. Mix until well combined.
3. If using toast, toast the bread until golden. Spoon the egg salad onto the toast or serve it alongside. Enjoy immediately.

Ingredients:

• 6 oz chicken thighs, sliced into thin strips
• 1 cup sliced cabbage
• 1 clove garlic, minced
• 1 tsp oil
• 1 tbsp soy sauce

Instructions:

1. Heat oil in a wok or large skillet over medium‑high heat. Add the chicken strips and spread out. Let sear for 2‑3 minutes without stirring, then stir‑fry for another 2‑3 minutes until the chicken is cooked through.
2. Add the minced garlic and stir for 30 seconds until fragrant. Toss in the sliced cabbage.
3. Stir‑fry for 4‑5 minutes, tossing frequently, until the cabbage is tender‑crisp. Pour in the soy sauce, toss to coat, and cook for another minute. Serve hot.