Ingredients:

• ½ cup old‑fashioned rolled oats
• ½ cup unsweetened vanilla almond milk
• 170g nonfat Greek yogurt
• ½ scoop vanilla protein powder
• ½ teaspoon vanilla extract
• ½ teaspoon ground cinnamon
• Pinch of sea salt
• 1 teaspoon chia seeds
• ½ medium ripe peach, diced
• 1 tablespoon chopped pecans
• 1 teaspoon honey (optional)

Instructions:

1. Combine the base: In a mason jar or container, add the rolled oats, almond milk, Greek yogurt, protein powder, vanilla extract, cinnamon, salt, and chia seeds. Stir everything thoroughly until the protein powder is completely incorporated and there are no dry pockets.
2. Fold in peaches: Dice the peach half and stir half of the pieces into the oat mixture. Reserve the rest for topping.
3. Chill overnight: Cover and refrigerate for at least 6 hours, or overnight. The oats will absorb the liquid and become thick and creamy.
4. Adjust consistency: Before serving, give the oats a quick stir. If they’re thicker than you’d like, mix in a splash of almond milk.
5. Top and serve: Spoon into a bowl, scatter the remaining peaches and chopped pecans on top, and drizzle with honey if desired. Enjoy cold.

Why this meal was chosen: Peaches are at their peak in summer, providing natural sweetness and hydration. Combined with protein‑rich Greek yogurt and oats, this breakfast fuels your entire morning without weighing you down.

Ingredients:

• 6 oz boneless, skinless chicken breast
• 1 teaspoon olive oil
• Juice of ½ lemon
• 1 garlic clove, minced
• ½ teaspoon dried oregano
• ¼ teaspoon paprika
• Salt and black pepper
• ¾ cup cooked orzo, cooled
• ½ cup diced cucumber
• ½ cup halved cherry tomatoes
• 2 tablespoons crumbled feta cheese
• 2 tablespoons diced red onion
• 1 tablespoon chopped fresh parsley
• 1 tablespoon chopped fresh dill
• 5 Kalamata olives, sliced
• 1 tablespoon olive oil (for dressing)
• 1 tablespoon fresh lemon juice
• 1 teaspoon Dijon mustard
• ½ teaspoon honey
• Salt and pepper to taste

Instructions:

1. Marinate the chicken: Combine the olive oil, lemon juice, garlic, oregano, paprika, salt, and pepper. Coat the chicken evenly and let it sit for 15–30 minutes.
2. Cook the chicken: Heat a skillet over medium‑high heat or preheat an air fryer to 380°F. Cook for 5–7 minutes per side (or 12–14 minutes in the air fryer), until the internal temperature reaches 165°F. Rest for 5 minutes, then slice.
3. Prepare the vinaigrette: Whisk together the olive oil, lemon juice, Dijon mustard, honey, salt, and pepper until smooth.
4. Assemble the bowl: In a large bowl, combine the cooled orzo, cucumber, tomatoes, red onion, parsley, dill, feta, and olives. Pour the dressing over and toss to coat.
5. Top with chicken: Transfer to a serving bowl and arrange the sliced lemon chicken on top. Serve chilled or at room temperature.

Why this meal was chosen: The chilled orzo and crisp vegetables are incredibly refreshing, while the lemon‑herb chicken keeps you full. It’s a balanced, protein‑rich lunch that tastes like a Mediterranean café.

Ingredients:

• 6 oz salmon fillet
• 1 teaspoon olive oil
• Salt and black pepper
• ½ teaspoon smoked paprika
• ¼ teaspoon garlic powder
• ¾ cup cooked jasmine rice
• ½ ripe peach, sliced
• ½ cup cucumber ribbons or diced cucumber
• ¼ avocado, sliced
• 2 tablespoons quick‑pickled red onions
• Fresh basil leaves
• 1 tablespoon honey
• ½ teaspoon hot sauce
• ½ teaspoon fresh lemon juice

Instructions:

1. Cook the salmon: Preheat air fryer to 375°F or oven to 400°F. Pat salmon dry, brush with olive oil, and season with salt, pepper, smoked paprika, and garlic powder. Cook 10–12 minutes until it flakes easily.
2. Grill the peaches: While the salmon cooks, lightly grill or sear peach slices in a dry skillet over medium heat for about 1 minute per side, just until grill marks appear.
3. Make the hot honey glaze: Stir together honey, hot sauce, and lemon juice.
4. Assemble the bowl: Place warm jasmine rice in a bowl. Arrange cucumber, avocado, grilled peaches, and pickled onions around the rice. Top with the salmon.
5. Finish and serve: Drizzle the hot honey glaze over the salmon and peaches, then tear fresh basil leaves on top. Serve immediately.

Why this meal was chosen: Salmon provides premium protein and omega‑3s, while the hot honey peaches celebrate the best of summer. The bowl feels indulgent yet light, perfect for a hot evening.

Ingredients:

• 170g nonfat Greek yogurt
• ½ scoop vanilla protein powder
• ½ teaspoon matcha powder
• ¼ teaspoon vanilla extract
• 1 teaspoon honey (optional)
• ½ cup sliced strawberries
• 1 kiwi, peeled and diced
• 1 tablespoon chopped pistachios
• 1 teaspoon chia seeds
• Fresh mint leaves (optional)

Instructions:

1. Mix the yogurt base: In a bowl, combine the Greek yogurt, vanilla protein powder, vanilla extract, and honey if using. Stir until completely smooth.
2. Create the matcha swirl: Sprinkle the matcha powder over the yogurt and gently fold it in using a spoon, leaving visible streaks of green. Don’t fully mix; the marbled effect is beautiful.
3. Prepare the fruit: Wash and slice the strawberries. Peel the kiwi and dice it into small pieces.
4. Assemble the bowl: Spoon the matcha yogurt into a serving bowl. Arrange the strawberries and kiwi on top. Sprinkle with chopped pistachios and chia seeds.
5. Garnish and serve: Add a few fresh mint leaves if you have them. Enjoy immediately for the freshest taste.

Why this meal was chosen: Matcha provides calm, sustained energy without the jitters of coffee, while Greek yogurt delivers protein. The combination of strawberries and kiwi adds hydration and vitamin C — perfect for summer mornings.

Ingredients:

• 6 oz grilled chicken breast, sliced
• 2 cups shredded cabbage (green or coleslaw mix)
• ½ cup shredded carrots
• ½ cup sliced cucumber
• ½ cup shelled edamame
• ½ cup diced mango
• 2 tablespoons chopped cilantro
• 1 tablespoon chopped green onions
• 1 tablespoon chopped roasted peanuts
• 1 tablespoon natural peanut butter
• 1 tablespoon Greek yogurt
• 1 tablespoon fresh lime juice
• 1 teaspoon low‑sodium soy sauce
• 1 teaspoon honey
• 1 teaspoon rice vinegar
• 1 teaspoon water (more as needed)
• ½ teaspoon grated fresh ginger
• 1 small garlic clove, minced
• Optional: pinch of red pepper flakes

Instructions:

1. Make the dressing: In a small bowl, whisk together the peanut butter, Greek yogurt, lime juice, soy sauce, honey, rice vinegar, ginger, garlic, and water. Add a little more water if needed to reach a pourable consistency.
2. Combine the salad: In a large bowl, combine the cabbage, carrots, cucumber, edamame, mango, cilantro, and green onions.
3. Dress the salad: Pour about two‑thirds of the dressing over the vegetables and toss until evenly coated.
4. Add chicken: Divide the salad into a serving bowl and arrange the sliced chicken over the top. Drizzle with the remaining dressing.
5. Finish and serve: Sprinkle with roasted peanuts and an extra squeeze of fresh lime. Enjoy immediately.

Why this meal was chosen: This salad is packed with hydrating vegetables and a dressing that’s creamy yet light. The combination of protein and fiber keeps you satisfied, and the Thai flavors are incredibly refreshing.

Ingredients:

• 6 oz large shrimp, peeled and deveined
• 1 teaspoon olive oil
• ½ teaspoon chili powder
• ½ teaspoon smoked paprika
• ¼ teaspoon garlic powder
• Salt and pepper
• ¾ cup cooked cilantro‑lime rice
• ½ cup corn kernels
• ¼ avocado, sliced
• ½ cup shredded cabbage
• 2 tablespoons crumbled cotija cheese
• 1 tablespoon chopped cilantro
• Lime wedges
• 2 tablespoons nonfat Greek yogurt
• 1 teaspoon lime juice
• ¼ teaspoon smoked paprika (for crema)
• ¼ teaspoon garlic powder (for crema)
• Pinch of salt

Instructions:

1. Season the shrimp: Pat shrimp dry and toss with olive oil, chili powder, smoked paprika, garlic powder, salt, and pepper.
2. Cook the shrimp: Heat a skillet over medium‑high heat. Cook shrimp for 2–3 minutes per side until pink and opaque. Remove from skillet.
3. Char the corn: In the same skillet, cook corn kernels for 3–4 minutes until lightly charred.
4. Make the crema: Stir together Greek yogurt, lime juice, smoked paprika, garlic powder, and salt.
5. Assemble: Place cilantro‑lime rice in a bowl. Arrange corn, cabbage, avocado, and shrimp around the rice. Drizzle with crema, sprinkle with cotija cheese and cilantro, and serve with lime wedges.

Why this meal was chosen: Shrimp cooks in minutes, keeping the kitchen cool. The smoky crema and charred corn capture street‑food flavor while staying light and protein‑packed.

Ingredients:

• 170g nonfat Greek yogurt
• ½ scoop vanilla protein powder
• 1 teaspoon fresh lemon zest
• 1 teaspoon fresh lemon juice
• ¼ teaspoon vanilla extract
• Pinch of sea salt
• ½ cup fresh blueberries
• 1 tablespoon crushed graham crackers
• 1 tablespoon sliced almonds, lightly toasted
• 1 teaspoon honey (optional)
• Fresh mint leaves (optional)

Instructions:

1. Make the cheesecake base: Combine Greek yogurt, protein powder, lemon zest, lemon juice, vanilla extract, and sea salt. Stir until perfectly smooth.
2. Spoon into bowl: Transfer the mixture to a serving bowl.
3. Add blueberries: Scatter the fresh blueberries over the top.
4. Finish with crunch: Sprinkle the crushed graham crackers and toasted sliced almonds evenly over the blueberries.
5. Drizzle and garnish: If desired, add a light drizzle of honey and a few mint leaves. Serve immediately.

Why this meal was chosen: This bowl transforms a classic dessert into a high‑protein breakfast. Blueberries and lemon are a classic summer pairing, and the graham cracker topping adds that cheesecake crust magic.

Ingredients:

• 1 large spinach tortilla (or whole wheat wrap)
• 5 oz sliced roasted turkey breast
• ¼ avocado, sliced
• ½ cup cucumber ribbons or thin slices
• ¼ cup shredded carrots
• ¼ cup sprouts
• 1 cup baby spinach
• 2 tablespoons quick‑pickled red onions
• 2 tablespoons nonfat Greek yogurt
• 1 teaspoon olive oil
• 1 tablespoon fresh lemon juice
• 1 tablespoon chopped parsley
• 1 tablespoon chopped basil
• 1 teaspoon chopped chives
• ½ teaspoon Dijon mustard
• 1 small garlic clove, grated
• Salt and pepper to taste

Instructions:

1. Make the Green Goddess dressing: Whisk together Greek yogurt, olive oil, lemon juice, parsley, basil, chives, Dijon mustard, garlic, salt, and pepper until smooth.
2. Spread the dressing: Lay the tortilla flat and spread the dressing evenly over the center.
3. Layer the fillings: Pile the spinach, turkey, cucumber, carrots, avocado, sprouts, and pickled onions on top.
4. Roll tightly: Fold in the sides and roll from the bottom upward. Slice in half.
5. Serve immediately or wrap tightly for meal prep. The herb‑packed dressing makes this wrap incredibly fresh and vibrant.

Why this meal was chosen: The Green Goddess dressing is a cooling, flavor‑packed alternative to heavy sauces. Turkey provides lean protein, and the crisp vegetables are hydrating and refreshing.

Ingredients:

• 6 oz boneless, skinless chicken breast
• 1 teaspoon olive oil
• Juice of ½ lime
• 1 garlic clove, minced
• ½ teaspoon paprika
• ½ teaspoon cumin
• Salt and black pepper
• ¾ cup cooked jasmine rice
• 2 tablespoons light coconut milk
• Pinch of salt
• ½ cup diced fresh pineapple
• 2 tablespoons diced red bell pepper
• 2 tablespoons diced cucumber
• 1 tablespoon finely diced red onion
• 1 tablespoon chopped cilantro
• Juice of ½ lime
• ½ cup sliced cucumber
• ¼ avocado, sliced
• Lime wedges

Instructions:

1. Marinate and cook chicken: Combine olive oil, lime juice, garlic, paprika, cumin, salt, and pepper. Coat chicken and let sit 15–20 minutes. Cook in a skillet or air fryer (380°F) for 5–7 minutes per side until 165°F. Rest and slice.
2. Make coconut rice: Stir warm jasmine rice with the coconut milk and a pinch of salt.
3. Prepare pineapple salsa: Mix pineapple, bell pepper, cucumber, red onion, cilantro, and lime juice.
4. Assemble the bowl: Spoon coconut rice into a bowl. Arrange sliced chicken, pineapple salsa, sliced cucumber, and avocado around it.
5. Serve: Garnish with fresh cilantro and lime wedges. Enjoy immediately while the chicken is warm.

Why this meal was chosen: The combination of coconut rice and pineapple salsa is incredibly refreshing. The chicken provides lean protein, and the tropical flavors make this a perfect summer dinner.

Ingredients:

• 170g nonfat Greek yogurt
• ½ scoop vanilla protein powder
• ¼ teaspoon vanilla extract
• Pinch of sea salt
• 1 tablespoon chia seeds
• 3 tablespoons unsweetened coconut milk
• ½ teaspoon maple syrup or honey (optional)
• ¼ cup diced mango
• ¼ cup diced pineapple
• 1 tablespoon toasted unsweetened coconut flakes
• 1 tablespoon chopped macadamia nuts
• Fresh mint leaves
• Lime zest (optional)

Instructions:

1. Make the chia layer: Stir together chia seeds, coconut milk, and maple syrup if using. Refrigerate for at least 20 minutes, or overnight, until thickened.
2. Mix the yogurt layer: Combine Greek yogurt, protein powder, vanilla extract, and salt until smooth.
3. Layer the parfait: In a glass or bowl, spoon half of the yogurt mixture, then the chia pudding, then the remaining yogurt.
4. Top with fruit and crunch: Pile the mango and pineapple on top. Sprinkle with coconut flakes and macadamia nuts.
5. Garnish and serve: Finish with fresh mint and a little lime zest if desired. Enjoy cold.

Why this meal was chosen: This parfait is a celebration of tropical summer fruits, and the chia pudding adds fiber and healthy fats. It’s a make‑ahead masterpiece that feels like dessert for breakfast.

Ingredients:

• 6 oz salmon fillet
• 1 teaspoon low‑sodium soy sauce
• ½ teaspoon sesame oil
• ½ teaspoon garlic powder
• Black pepper
• ¾ cup cooked sushi rice
• ½ cup shelled edamame
• ½ cup diced cucumber
• ¼ avocado, sliced
• ¼ cup shredded carrots
• 1 sheet roasted seaweed, cut into strips
• 1 teaspoon sesame seeds
• 2 tablespoons nonfat Greek yogurt
• 1 teaspoon sriracha
• ½ teaspoon low‑sodium soy sauce (for sauce)
• ½ teaspoon rice vinegar
• ½ teaspoon sesame oil (for sauce)

Instructions:

1. Cook the salmon: Brush salmon with soy sauce and sesame oil, season with garlic powder and pepper. Air fry at 375°F for 10–12 minutes, or bake at 400°F until it flakes easily.
2. Make spicy yogurt sauce: Whisk together Greek yogurt, sriracha, soy sauce, rice vinegar, and sesame oil.
3. Assemble the bowl: Place sushi rice in a bowl. Arrange edamame, cucumber, carrots, and avocado around the rice.
4. Flake the salmon: Break the cooked salmon into large pieces and place on top. Drizzle with the spicy yogurt sauce.
5. Finish: Sprinkle with seaweed strips and sesame seeds. Serve immediately.

Why this meal was chosen: This bowl delivers the satisfaction of sushi with minimal effort. Salmon provides omega‑3s, and the cool vegetables and spicy sauce keep it light yet satisfying.

Ingredients:

• 6 oz boneless, skinless chicken breast
• 1 teaspoon olive oil
• Salt and pepper
• ½ teaspoon Italian seasoning
• ½ teaspoon garlic powder
• 2 oz dry protein pasta
• ½ cup cherry tomatoes, halved
• 1 cup baby arugula
• ¼ cup mini fresh mozzarella pearls or ½ small burrata ball
• 1 tablespoon chopped fresh basil
• 1 tablespoon finely grated Parmesan cheese
• 1 tablespoon basil pesto
• 2 tablespoons nonfat Greek yogurt
• 1 teaspoon lemon juice
• 1 teaspoon water (if needed to thin)
• Fresh cracked black pepper
• Balsamic glaze (optional)
• Extra basil leaves

Instructions:

1. Cook the chicken: Season chicken with olive oil, Italian seasoning, garlic powder, salt, and pepper. Cook in a skillet or air fryer until 165°F. Rest 5 minutes, then slice.
2. Cook pasta: Cook protein pasta according to package; drain and rinse under cold water until cool.
3. Make pesto dressing: Whisk pesto, Greek yogurt, lemon juice, and water until smooth.
4. Toss salad: In a large bowl, combine cooled pasta, tomatoes, arugula, basil, and Parmesan. Pour dressing over and gently toss.
5. Assemble and serve: Transfer to a serving bowl, top with sliced chicken, tear burrata over the top, and finish with black pepper, extra basil, and a drizzle of balsamic glaze if desired.

Why this meal was chosen: This pasta salad feels luxurious but is packed with protein. The pesto‑yogurt dressing is lighter than traditional versions, and burrata adds a touch of indulgence.

Ingredients:

• ½ cup old‑fashioned rolled oats
• ½ cup unsweetened vanilla almond milk
• 170g nonfat Greek yogurt
• ½ scoop vanilla protein powder
• ½ teaspoon vanilla extract
• Pinch of sea salt
• ½ cup fresh cherries, pitted and halved
• 1 tablespoon sliced almonds, lightly toasted
• 1 teaspoon mini dark chocolate chips
• ½ teaspoon cinnamon (optional)

Instructions:

1. Combine the base: In a jar, stir together oats, almond milk, Greek yogurt, protein powder, vanilla extract, and salt until smooth.
2. Fold in cherries: Reserve a few cherry halves for topping, then fold the rest into the oat mixture.
3. Chill overnight: Cover and refrigerate for at least 6 hours.
4. Stir and adjust: Before serving, stir the oats and add a splash of milk if needed.
5. Top and serve: Scatter the remaining cherries, toasted almonds, and dark chocolate chips on top. Add a light sprinkle of cinnamon if desired. Enjoy cold.

Why this meal was chosen: Cherries are a hydrating summer superfruit, and the combination of almonds and dark chocolate makes this feel like a decadent dessert — while still providing protein, fiber, and healthy fats.

Ingredients:

• 6 oz flank steak or sirloin
• 1 teaspoon olive oil
• ½ teaspoon dried oregano
• ½ teaspoon garlic powder
• Salt and black pepper
• ¾ cup cooked farro
• ½ cup diced cucumber
• ½ cup cherry tomatoes, halved
• 2 tablespoons crumbled feta cheese
• 2 tablespoons roasted red peppers, sliced
• 1 tablespoon sliced Kalamata olives
• 1 tablespoon chopped parsley
• ¼ cup nonfat Greek yogurt
• 2 tablespoons grated cucumber (squeezed dry)
• 1 teaspoon fresh lemon juice
• ½ teaspoon lemon zest
• ½ teaspoon chopped fresh dill
• ½ teaspoon minced garlic
• Salt and pepper to taste

Instructions:

1. Sear the steak: Season steak with olive oil, oregano, garlic powder, salt, and pepper. Cook in a hot skillet over medium‑high heat for 3–4 minutes per side for medium‑rare, or to your liking. Rest 5 minutes, then slice against the grain.
2. Make lemon tzatziki: Stir together Greek yogurt, grated cucumber, lemon juice, lemon zest, dill, garlic, salt, and pepper.
3. Assemble the bowl: Place warm farro in a bowl. Arrange cucumber, tomatoes, roasted red peppers, olives, parsley, and feta around it.
4. Top with steak: Fan the sliced steak on top.
5. Serve: Add a generous spoonful of lemon tzatziki and an extra grind of black pepper. Enjoy warm or at room temperature.

Why this meal was chosen: Steak provides highly bioavailable iron and zinc, while farro adds fiber. The lemon tzatziki is a cooling, protein‑boosted sauce that ties all the Mediterranean flavors together.

Ingredients:

• 6 oz cod, mahi‑mahi, or halibut
• 1 teaspoon olive oil
• ½ teaspoon chili powder
• ½ teaspoon smoked paprika
• ¼ teaspoon cumin
• ¼ teaspoon garlic powder
• Salt and pepper
• Juice of ½ lime
• ¾ cup cilantro‑lime rice
• 1 cup shredded cabbage
• ¼ avocado, diced
• ½ cup diced mango
• 2 tablespoons diced red bell pepper
• 2 tablespoons diced red onion
• 1 tablespoon chopped cilantro
• Juice of ½ lime
• 2 tablespoons nonfat Greek yogurt
• 1 teaspoon lime juice
• ½ teaspoon chipotle peppers in adobo (or chipotle powder to taste)
• Pinch of garlic powder
• Pinch of salt
• 1 tablespoon crumbled cotija cheese
• Fresh cilantro and lime wedges

Instructions:

1. Cook the fish: Pat fish dry, brush with olive oil, and season both sides with chili powder, smoked paprika, cumin, garlic powder, salt, pepper, and lime juice. Air fry at 375°F for 8–10 minutes, or bake at 400°F until it flakes easily.
2. Make mango salsa: Combine mango, bell pepper, red onion, cilantro, and lime juice.
3. Make chipotle sauce: Whisk together Greek yogurt, lime juice, chipotle, garlic powder, and salt.
4. Assemble the bowl: Place cilantro‑lime rice in a bowl. Arrange shredded cabbage and diced avocado around it. Gently flake the cooked fish and place on top.
5. Finish: Spoon the mango salsa over the fish, drizzle with chipotle lime sauce, and top with cotija cheese, fresh cilantro, and lime wedges. Serve immediately.

Why this meal was chosen: Cod is a lean, flaky white fish that cooks quickly. The mango salsa and chipotle sauce create a sweet‑heat balance, and the bowl format captures all the joy of fish tacos without the heaviness of fried tortillas.

Ingredients:

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1x

2x

4x

 

Protein

•   2.25 lb Boneless skinless chicken breasts
•   1.5 lb Salmon fillets
•   6 oz Flank steak
•   6 oz Large shrimp
•   5 oz Deli roasted turkey breast
•   64 oz Nonfat Greek yogurt
•   Vanilla protein powder
•   2 oz Protein pasta
•   6 oz Feta cheese
•   4 oz Burrata
•   2 oz Parmesan cheese
•   1 quart Unsweetened vanilla almond milk
•   1 can Light coconut milk
•   4 oz Cotija cheese
•   1 bag Edamame

 

Pantry and Grains

•   1 cup Old-fashioned rolled oats
•   .5 cup Orzo
•   2.5 cup Jasmine rice
•   .5 cup Sushi rice
•   .5 cup Farro
•   1 Spinach tortilla
•   2 sheets Graham crackers
•   Sesame oil
•   Honey
•   Dijon mustard
•   Low-sodium soy sauce
•   Rice vinegar
•   Balsamic glaze
•   Peanut butter
•   Chia seeds
•   Pistachios
•   Matcha powder
•   2 bunches Fresh basil
•   1 bunch Fresh parsley
•   1 bunch Fresh dill
•   2 bunches Fresh cilantro
•   1 bunch Fresh chives
•   1 bunch Fresh mint
•   1 jar Roasted red peppers
•   1 can Bean Sprouts

 

Produce

•   2 Peaches
•   2 Mango
•   1 Pineapple
•   1 pint Strawberries
•   1 pint Blueberries
•   .5 lb Cherries
•   1 Kiwi
•   4 Lemons
•   6 Limes
•   4 Avocados
•   4 English cucumbers
•   2 pints Cherry tomatoes
•   1 bag Baby spinach
•   1 bag Arugula
•   1 head Green cabbage
•   1 bag Shredded carrots
•   1 bag Fresh corn
•   2 Red onions
•   2 Red bell pepper
•   2 heads Garlic
•   1 knob Fresh ginger

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