Ingredients (1 serving):

• 1 everything bagel
• 2 tablespoons chive cream cheese (1 oz / 28g)
• 2-3 oz smoked salmon (57-85g)
• 2 thin slices red onion (0.5 oz / 15g)
• 1 teaspoon fresh chives, chopped

Instructions:

1. Slice the everything bagel in half horizontally using a serrated knife.
2. Toast the bagel halves to your preferred level of crispness (optional but recommended).
3. Spread 1 tablespoon of chive cream cheese evenly on each bagel half.
4. Layer 2-3 slices of smoked salmon over the cream cheese on both halves.
5. Place thin slices of red onion on top of the smoked salmon.
6. Sprinkle freshly chopped chives over the entire bagel.
7. Serve immediately, or assemble and wrap for an on-the-go breakfast.

Smart Swap Options:

• No smoked salmon? Use canned salmon, tuna, or turkey slices.
• No everything bagel? Use whole wheat bagel, English muffin, or sourdough bread.
• No chive cream cheese? Mix plain cream cheese with fresh chopped chives or green onions.
• No red onion? Use shallots, green onions, or omit.

Ingredients (4 servings):

• 1 lb extra lean ground turkey (16 oz / 454g)
• 1 large red bell pepper, diced (6 oz / 170g)
• ½ medium onion, diced (3 oz / 85g)
• ½ cup shredded carrots (2 oz / 57g)
• 3 tablespoons soy sauce + 2 tablespoons soy sauce (divided)
• 1 tablespoon tube ginger (0.5 oz / 15g)
• 3 tablespoons thick teriyaki sauce (1.5 fl oz / 45ml)
• 1 head romaine lettuce (12-16 large leaves)
• ½ teaspoon salt
• ½ teaspoon black pepper
• ½ teaspoon garlic powder
• Avocado oil spray

Instructions:

1. Dice red bell pepper and onion into small, uniform pieces.
2. Season ground turkey with salt, pepper, and garlic powder.
3. Heat a large pan or skillet to medium heat. Spray lightly with avocado oil.
4. Add diced vegetables and shredded carrots to the pan. Cook for 5-7 minutes until softened.
5. Add 3 tablespoons soy sauce to the vegetables, stir to combine, then remove from heat and set aside.
6. In a separate pan, spray with avocado oil and cook ground turkey over medium heat, breaking it up with a spatula until fully cooked (no pink remains).
7. Add tube ginger to the ground turkey and mix well.
8. Drain any excess liquid from the cooked turkey.
9. Combine the cooked ground turkey with the vegetable mixture in one pan.
10. Add remaining 2 tablespoons soy sauce and 3 tablespoons teriyaki sauce. Stir until everything is evenly coated and heated through.
11. Wash romaine lettuce leaves and pat dry. Arrange on a platter or plates.
12. Spoon the turkey and vegetable mixture into the lettuce leaves, dividing evenly among 8-12 leaves.
13. Serve immediately, or store filling separately from lettuce for meal prep.

Smart Swap Options:

• No ground turkey? Use ground chicken, lean ground beef, or plant-based crumbles.
• No tube ginger? Use 1 teaspoon ground ginger or 1 tablespoon freshly grated ginger.
• No teriyaki sauce? Mix 2 tbsp soy sauce + 1 tbsp honey + ½ tsp garlic powder.
• No romaine? Use butter lettuce, cabbage leaves, or serve over rice.

Ingredients (2 servings):

• 1 large chicken breast (8-10 oz / 227-284g)
• 4 oz dry pasta (113g) – any shape
• 2 tablespoons butter (1 oz / 28g)
• ¼ cup reserved pasta water (2 fl oz / 60ml)
• ½ cup grated Parmesan cheese (2 oz / 57g)
• 1 tablespoon fresh parsley, chopped
• ½ teaspoon salt
• ½ teaspoon black pepper
• ½ teaspoon garlic powder
• ½ teaspoon onion powder
• Your preferred seasonings (optional)

Instructions:

1. Season chicken breast on both sides with salt, pepper, garlic powder, onion powder, and your preferred seasonings.
2. Cook chicken using your preferred method:
   • Air Fryer: Spray with oil, cook at 375°F for 12-15 minutes, flipping halfway
   • Oven: Bake at 400°F for 20-25 minutes
   • Stovetop: Cook in skillet over medium heat 6-7 minutes per side
3. While chicken cooks, bring a pot of salted water to boil. Cook pasta according to package directions until al dente.
4. Before draining pasta, reserve ¼ cup of the starchy pasta water.
5. Drain pasta and return to the pot (off heat).
6. Add butter to the hot pasta and stir until melted and coating the pasta.
7. Add reserved pasta water and grated Parmesan cheese. Stir vigorously until a creamy sauce forms and coats the pasta evenly.
8. Slice cooked chicken breast against the grain into ½-inch thick slices.
9. Divide creamy pasta between two bowls or plates.
10. Arrange sliced chicken breast over the pasta.
11. Garnish with freshly chopped parsley and additional Parmesan if desired.
12. Serve immediately while hot.

Smart Swap Options:

• No air fryer? Bake, pan-sear, or grill the chicken.
• No fresh parsley? Use dried parsley, basil, or oregano.
• No Parmesan? Use Pecorino Romano, Asiago, or nutritional yeast for dairy-free.
• No butter? Use olive oil or omit for lower fat version.

Ingredients (1 serving):

• 1 cup 11% Greek yogurt (8 oz / 227g)
• 1 tablespoon honey (0.75 oz / 21g)
• 1 tablespoon walnuts, chopped (0.25 oz / 7g)

Instructions:

1. Scoop 1 cup of Greek yogurt into a bowl.
2. Drizzle 1 tablespoon of honey over the yogurt in a spiral or zigzag pattern.
3. Chop walnuts into small pieces if not already chopped.
4. Sprinkle chopped walnuts evenly over the yogurt and honey.
5. Enjoy immediately as a post-workout snack, bedtime treat, or between-meal protein boost.
6. For meal prep: Combine yogurt and walnuts in a container, add honey just before eating to prevent it from being absorbed.

Smart Swap Options:

• No Greek yogurt? Use regular yogurt, skyr, or cottage cheese.
• No honey? Use maple syrup, agave nectar, or fruit preserves.
• No walnuts? Use almonds, pecans, sunflower seeds, or granola.
• Want more protein? Add a scoop of vanilla or unflavored protein powder to the yogurt.

• Protein Distribution – Each meal provides 30-40g of protein, spaced throughout the day to maximize muscle protein synthesis and prevent catabolism.
• Carb Timing – The bagel and pasta provide carbohydrates around training times to fuel workouts and replenish glycogen stores for recovery.
• Healthy Fats – Salmon, walnuts, and olive oil provide essential fatty acids that support hormone production (testosterone) and joint health.
• Micronutrient Support – Colorful vegetables supply vitamins and minerals that optimize metabolic processes, energy production, and recovery.
• Hydration & Electrolytes – Foods like cucumber, lettuce, and yogurt contribute to fluid balance and electrolyte maintenance during intense training.