Ingredients:

• 1 cup plain Greek yogurt
• ¾ cup blueberries
• 1 tablespoon chia seeds
• ¼ teaspoon cinnamon

Instructions:

1. Rinse the blueberries: Place them in a fine‑mesh strainer and run under cool water. Shake off excess water and pat dry with a paper towel. Picking out any stems or soft berries now makes for a much prettier bowl.
2. Build the base: Spoon the Greek yogurt into a medium bowl. Use the back of the spoon to spread it into a smooth, even layer, creating a slight well in the center — this will cradle the toppings.
3. Top and finish: Scatter the blueberries over the yogurt. Sprinkle the chia seeds evenly over the top, then finish with a light dusting of cinnamon. Serve immediately. If you like a little extra sweetness, a drizzle of honey works beautifully, but the natural sweetness of the blueberries is usually enough.

Why this meal was chosen: This bowl combines three powerhouse ingredients — Greek yogurt for protein, blueberries for antioxidants, and chia seeds for fiber and omega‑3s. It provides steady energy without the crash of a sugary breakfast, helping you start the week feeling truly your best.

Ingredients:

• 5 oz organic chicken breast
• 2 cups power greens
• ½ cup cucumber slices
• ½ bell pepper, sliced
• ¼ avocado, sliced
• 3 tablespoons hummus
• Juice of ½ lemon
• 1 teaspoon olive oil
• Salt, pepper, garlic powder

Instructions:

1. Season the chicken: Pat the chicken breast dry with paper towels. Season both sides generously with salt, pepper, and a pinch of garlic powder. Let it sit at room temperature for 5 minutes — this helps it cook more evenly.
2. Sear the chicken: Heat a skillet over medium heat and add the olive oil. When the oil shimmers, place the chicken in the pan. Cook for 5–7 minutes on the first side without moving it — this develops a beautiful golden crust. Flip and cook another 5–7 minutes, until the internal temperature reaches 165°F. Transfer to a cutting board and let it rest for 5 minutes (this keeps it juicy). Slice into diagonal strips.
3. Assemble the plate: Arrange the power greens on a dinner plate. Add the cucumber and bell pepper slices, then fan the chicken slices over the top. Tuck the avocado slices alongside. Spoon the hummus into a small mound near the edge.
4. Finish and serve: Squeeze the lemon juice over everything, and add a final tiny drizzle of olive oil and a pinch of salt. Serve immediately. Each bite can be dipped into the hummus for an extra creamy touch.

Why this meal was chosen: Mediterranean‑style eating is one of the healthiest dietary patterns in the world. This plate delivers lean protein, fiber, healthy fats, and a rainbow of vegetables — all on one plate. It’s a lunch that keeps you full and focused all afternoon.

Ingredients:

• 5 oz organic chicken breast
• 1 medium sweet potato, cut into wedges
• 2 cups power greens
• ¼ avocado, sliced
• Juice of ½ lemon
• 2 teaspoons olive oil, divided
• ½ teaspoon garlic powder
• ¼ teaspoon paprika
• Salt and pepper

Instructions:

1. Roast the sweet potatoes: Preheat oven to 425°F. Toss the sweet potato wedges with 1 teaspoon olive oil, a pinch of salt, pepper, and garlic powder. Spread on a baking sheet in a single layer. Roast for 25–30 minutes, flipping halfway, until tender and golden.
2. Cook the chicken: While the sweet potatoes roast, season the chicken breast with salt, pepper, paprika, and garlic powder. Heat 1 teaspoon olive oil in a skillet over medium heat. Cook the chicken for 6–8 minutes per side until deeply golden and cooked through (165°F internal). Rest for 5 minutes, then slice.
3. Make the salad: In a bowl, combine the power greens and avocado slices. Dress with the lemon juice, a tiny drizzle of olive oil, and a pinch of salt. Toss gently.
4. Plate: Arrange the sliced chicken, roasted sweet potato wedges, and the avocado salad on a plate. Finish with an extra squeeze of lemon over the chicken. Serve immediately.

Why this meal was chosen: This dinner uses the high‑quality ingredients from the 3‑Star list — organic chicken, sweet potatoes, creamy avocado — to create a balanced, comforting meal that kickstarts the week on a high note. It’s simple enough for a Monday but feels elegant enough for guests.

Ingredients:

• 2 large eggs
• 1 Siete almond flour tortilla (or similar)
• ¼ avocado, sliced
• 1 cup power greens
• 1 teaspoon olive oil
• ½ tablespoon Everything Bagel Seasoning
• Pinch salt and pepper

Instructions:

1. Wilt the greens: Heat half the olive oil in a nonstick skillet over medium heat. Add the power greens and cook for 30–60 seconds, just until they collapse and turn deep green. Remove and set aside.
2. Scramble the eggs: Add the remaining oil to the skillet. Crack the eggs directly into the pan, season with salt and pepper, and scramble gently with a spatula until soft and just set. Remove from heat while still slightly glossy.
3. Warm the tortilla: Microwave the tortilla for 10–15 seconds or warm in a dry skillet for 20 seconds per side. This makes it pliable for rolling.
4. Assemble the wrap: Place the scrambled eggs down the center of the tortilla. Top with the wilted greens and avocado slices. Sprinkle Everything Bagel Seasoning over everything. Fold the sides inward, then roll tightly from the bottom up. Slice in half and serve immediately.

Why this meal was chosen: Wraps are an easy, elegant way to pack protein and vegetables into a hand‑held meal. The almond flour tortilla keeps it nutrient‑dense, and the Everything Bagel Seasoning adds a craveable savory crunch.

Ingredients:

• 5 oz cooked chicken breast
• 2 cups power greens
• ½ cucumber, sliced
• ½ bell pepper, sliced
• ½ avocado, sliced
• 3 tablespoons hummus
• Dressing: juice of ½ lemon, 1 tsp olive oil, pinch salt and pepper

Instructions:

1. Cook the chicken (if not pre‑cooked): Season with salt, pepper, and garlic powder. Sear in a skillet with olive oil over medium heat for 5–7 minutes per side until 165°F internal. Rest and slice.
2. Build the bowl: Place the power greens in a large bowl. Top with cucumber, bell pepper, sliced chicken, and avocado. Spoon the hummus on one side.
3. Dress and serve: Whisk together lemon juice, olive oil, salt, and pepper. Drizzle over the bowl and toss gently. Serve immediately.

Why this meal was chosen: This bowl is a celebration of fresh California flavors. The healthy fats from avocado and the lean protein from chicken keep you satisfied without the afternoon slump.

Ingredients:

• 1 grass‑fed beef patty (5–6 oz)
• 1 medium sweet potato, cut into wedges
• 2 cups power greens
• ¼ avocado, sliced
• 1 tsp + 1 tsp olive oil
• Salt, pepper, garlic powder
• Juice of ½ lemon

Instructions:

1. Roast the wedges: Preheat oven to 425°F. Toss sweet potato wedges with 1 tsp olive oil, salt, pepper, and a pinch of garlic powder. Spread on a baking sheet and roast for 30–35 minutes, flipping halfway, until crispy outside and tender inside.
2. Cook the burger: Season the patty generously with salt, pepper, and garlic powder. Heat 1 tsp olive oil in a skillet over medium‑high heat. Cook for 4–5 minutes per side for medium‑rare to medium, or to your liking. Do not press down on the patty — it squeezes out the juices. Let rest 3 minutes.
3. Make the side salad: Toss power greens and avocado with lemon juice, a tiny drizzle of olive oil, salt, and pepper.
4. Plate: Place the burger patty on the plate, arrange the sweet potato wedges and salad alongside. Serve immediately.

Why this meal was chosen: Grass‑fed beef is rich in iron, zinc, and B vitamins, and sweet potatoes offer slow‑digesting carbs. This dinner proves that a burger night can be nourishing and feel like a proper restaurant experience at home.

Ingredients:

• 1 cup plain Greek yogurt
• ¾ cup blueberries
• 1 tablespoon chia seeds
• Zest from ½ lemon + 1 tsp lemon juice
• ¼ teaspoon cinnamon

Instructions:

1. Zest the lemon: Wash the lemon and use a microplane or fine grater to remove the yellow outer zest. Avoid the white pith — it tastes bitter. You want about ½ teaspoon of fluffy zest. Then squeeze out 1 teaspoon of juice.
2. Build the bowl: Spoon the Greek yogurt into a bowl. Top with blueberries and chia seeds. Sprinkle the lemon zest over the top, and drizzle the lemon juice in a zig‑zag pattern. Finish with cinnamon.
3. Serve immediately: Stir everything together if you like, or eat it in layers. The lemon and blueberry combination is incredibly refreshing.

Why this meal was chosen: Lemon adds brightness and aids digestion, while the chia seeds provide healthy omega‑3s and fiber. This bowl is a midweek pick‑me‑up that feels light but keeps you full.

Ingredients:

• 1 almond flour tortilla
• 5 oz cooked chicken breast, sliced
• 2 tablespoons hummus
• 1 cup power greens
• ¼ cucumber, thinly sliced
• ¼ avocado, sliced
• Juice of ¼ lemon, black pepper

Instructions:

1. Warm the tortilla: Microwave for 10–15 seconds or heat in a dry skillet.
2. Spread hummus down the center. Layer the greens, chicken, cucumber, and avocado. Squeeze lemon juice over the filling and add black pepper.
3. Roll tightly: Fold the sides in, then roll from the bottom, keeping everything tucked. Cut in half and enjoy.

Why this meal was chosen: Wraps are a fantastic way to transform leftovers into a fresh meal. The combination of hummus, lemon, and avocado gives it a creamy, tangy Mediterranean profile that’s incredibly satisfying.

Ingredients:

• 1 wild sockeye salmon fillet (5–6 oz)
• 1 medium sweet potato, cubed
• 2 cups power greens
• ½ cucumber, sliced
• ¼ avocado, sliced
• 1½ tsp olive oil, divided
• Juice of ½ lemon + extra for serving
• ¼ tsp garlic powder
• Salt and pepper

Instructions:

1. Roast the sweet potatoes: Preheat oven to 425°F. Toss sweet potato cubes with 1 tsp olive oil, salt, pepper, and a pinch of garlic powder. Spread on a baking sheet and roast for 20 minutes.
2. Add the salmon: After 20 minutes, push the sweet potatoes to one side. Place the salmon fillet on the other side. Drizzle with remaining ½ tsp olive oil, lemon juice, garlic powder, salt, and pepper. Roast for 10–12 minutes, until the salmon flakes easily with a fork.
3. Make the salad: Toss power greens, cucumber, and avocado with a squeeze of lemon, a tiny drizzle of olive oil, salt, and pepper.
4. Plate: Serve the salmon alongside the roasted sweet potatoes and salad. Finish with an extra lemon squeeze over the fish.

Why this meal was chosen: Wild salmon is rich in omega‑3 fatty acids and high‑quality protein. This dinner is intentionally one of the most premium of the week — it’s a midweek reset that feels indulgent yet deeply nourishing.

Ingredients:

• 2 large eggs
• 1 cup power greens
• ½ bell pepper, diced
• ¼ avocado, sliced
• 1 teaspoon olive oil
• Salt, pepper, Everything Bagel Seasoning

Instructions:

1. Sauté the vegetables: Heat olive oil in a nonstick skillet. Add diced bell pepper and cook for 2 minutes until softened. Add power greens and cook until just wilted, about 30–60 seconds.
2. Scramble the eggs: Push vegetables to one side, crack eggs into the pan, and scramble gently. When the eggs are almost set, fold everything together.
3. Serve: Slide onto a plate, top with avocado slices, and sprinkle Everything Bagel Seasoning over the top. Eat immediately while warm and creamy.

Why this meal was chosen: This scramble packs vegetables and protein into one pan, taking just minutes. The Everything Bagel Seasoning gives it a savory boost that makes it irresistible.

Ingredients:

• 5 oz chicken breast, cooked and sliced
• 1 hard‑boiled egg, sliced
• 2 cups power greens
• ½ cucumber, sliced
• ½ bell pepper, sliced
• ¼ avocado, sliced
• Dressing: juice of ½ lemon, 1 tsp olive oil, salt, pepper

Instructions:

1. Hard‑boil the egg: Place egg in a small pot, cover with water, bring to a boil, then cover, remove from heat, and let sit 10 minutes. Transfer to cold water, peel, and slice.
2. Assemble: Arrange greens in a bowl, top with cucumber, bell pepper, chicken, egg, and avocado. Whisk dressing ingredients together and drizzle over everything. Serve.

Why this meal was chosen: The combination of chicken and egg delivers a double dose of protein, while the fresh vegetables keep the bowl crunchy and satisfying. It’s a lunch that holds you over until dinner without any crash.

Ingredients:

• 1 wild sockeye salmon fillet (5–6 oz)
• 1 medium sweet potato, cubed
• 2 cups power greens
• ¼ avocado, sliced
• 1½ tsp olive oil
• Juice of ½ lemon
• ½ tsp garlic powder
• Salt and pepper

Instructions:

1. Roast the sweet potatoes: Toss with 1 tsp olive oil, salt, and pepper. Roast at 425°F for 20 minutes.
2. Add the salmon: Place salmon on the baking sheet, drizzle with remaining oil, lemon juice, garlic powder, salt, and pepper. Roast 10–12 minutes.
3. Warm the salad: In a bowl, place power greens and avocado. Top with hot sweet potatoes straight from the oven — they will gently wilt the greens. Toss with a squeeze of lemon.
4. Serve: Plate the salmon alongside the warm sweet potato and avocado salad. Eat immediately.

Why this meal was chosen: The warm salad technique makes the greens more tender and enjoyable, while the salmon and sweet potatoes create a deeply satisfying, nutrient‑dense plate. It’s an elegant dinner that’s still easy enough for a weeknight.

Ingredients:

• 1 cup plain Greek yogurt
• ¾ cup blueberries
• 1 tablespoon chia seeds
• Zest of ½ lemon
• ¼ teaspoon cinnamon

Instructions:

1. Layer the parfait: In a clear glass or jar, spoon half the yogurt. Add half the blueberries. Repeat with remaining yogurt and blueberries.
2. Top and serve: Sprinkle chia seeds, lemon zest, and cinnamon on top. The layers create a beautiful café‑style presentation. Eat immediately or refrigerate up to 2 hours — the chia seeds will soften slightly.

Why this meal was chosen: This parfait turns a simple yogurt bowl into a celebratory breakfast. The lemon and blueberry combination is classic, and the chia seeds add a subtle crunch and healthy fats.

Ingredients:

• 5 oz chicken breast
• 2 cups power greens
• ½ cucumber, sliced
• ½ bell pepper, sliced
• ¼ avocado, sliced
• 3 tablespoons hummus
• Juice of ½ lemon, 1 tsp olive oil, salt, pepper, garlic powder

Instructions:

1. Cook the chicken: Season and sear in olive oil 5–7 minutes per side. Rest and slice.
2. Arrange the plate: Greens as the base, then fan out the chicken, cucumber, bell pepper, and avocado. Add hummus on the side. Whisk lemon juice, olive oil, salt, and pepper; drizzle over everything.
3. Serve: Enjoy immediately. A beautifully arranged plate makes healthy eating feel luxurious.

Why this meal was chosen: The bistro plate presentation makes lunch feel intentional and rewarding. It’s a satisfying mix of textures and flavors that proves eating well can be a daily pleasure.

Ingredients:

• 1 wild sockeye salmon fillet (5–6 oz)
• 1 medium sweet potato, cut into wedges
• 2 cups power greens
• ½ cucumber, sliced
• ½ avocado, sliced
• 1½ tsp olive oil
• Juice of ½ lemon + more for serving
• ½ tsp garlic powder
• Salt and pepper

Instructions:

1. Roast the wedges: Toss sweet potato wedges with 1 tsp olive oil, salt, pepper. Roast at 425°F for 20 minutes.
2. Add the salmon: Push wedges aside, place salmon on baking sheet. Drizzle with remaining oil, lemon juice, garlic powder, salt, pepper. Roast 10–12 minutes until salmon flakes.
3. Make the salad: Toss greens, cucumber, and avocado with a squeeze of lemon, salt, and pepper.
4. Plate and serve: Arrange salmon, wedges, and salad on a plate. Finish with extra lemon over the salmon. Enjoy the best dinner of the week.

Why this meal was chosen: This is the meal that embodies the 3‑Star philosophy — premium, satisfying, and totally achievable at home. It’s a celebration of a week of feel‑good eating, and proof that healthy food can be the most delicious food you eat all week.

Ingredients:

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Proteins and Pantry

•   2 lb Salmon fillets
•   2.5 lb Organic chicken breast
•   1.5 lb Grassu2011fed beef patties
•   12 Organic eggs
•   32 oz Plain Greek yogurt
•   Siete almond flour tortillas
•   Organic hummus
•   1 bag Chia seeds
•   1 bottle Extra virgin olive oil
•   1 jar Everything Bagel seasoning
•   Garlic powder,
•   paprika
•   cinnamon

 

Produce

•   16 oz Power greens
•   6 Sweet potatoes
•   1 bag Mini cucumbers
•   6 Bell peppers
•   5 Avocados
•   18 oz Blueberries
•   5 Lemons
•   1 container Organic cherry tomatoes
•   1 container Feta cheese crumbles
•   Fresh parsley
•   Fresh dill

Ingredients are subject to availability at local stores. Unavailable items will be automatically substituted at best-effort.