Ingredients (2 servings):

• 1 cup old-fashioned rolled oats
• 1 cup plain Greek yogurt
• ¾ cup milk of choice
• 1 tbsp chia seeds
• 1 tbsp honey or maple syrup
• 1 tsp vanilla extract
• Zest of ½ lemon
• 1 cup blueberries, divided
• ¼ cup unsalted pistachios, roughly chopped

Instructions:

1. In a container or two jars, stir together the oats, Greek yogurt, milk, chia seeds, honey, vanilla, lemon zest, cinnamon and salt.
2. Gently fold in ½ cup blueberries.
3. Cover and refrigerate overnight, or for at least 4 hours.
4. When ready to eat, divide between two bowls or jars. Top with the remaining blueberries and chopped pistachios.
5. Add a splash of milk if you prefer thinner oats.

Ingredients (2 servings):

• 1 (14–15 oz) can salmon, drained
• 1 large egg
• ⅓ cup whole-wheat breadcrumbs
• 2 tbsp plain Greek yogurt
• 1 tsp Dijon mustard
• 1 tbsp chopped fresh parsley
• 1 tsp lemon zest
• ¼ tsp garlic powder
• 1 tbsp extra-virgin olive oil, for cooking
• Salad: cucumber, cherry tomatoes, red onion, arugula, lemon juice, olive oil

Instructions:

1. Add the salmon, egg, breadcrumbs, Greek yogurt, Dijon, parsley, lemon zest, lemon juice, garlic powder, pepper and salt to a bowl. Gently mix until combined, then shape into 4 cakes.
2. Heat the olive oil in a skillet over medium heat. Cook the salmon cakes for about 3–4 minutes per side, until golden and heated through.
3. Stir together the yogurt-sauce ingredients. Toss the salad ingredients together.
4. Divide the salad between two plates and serve each with two salmon cakes and a generous spoonful of lemony herb yogurt.

Ingredients (2 servings):

• 1 lb boneless, skinless chicken thighs
• 1 tbsp extra-virgin olive oil
• 3 garlic cloves, minced
• ½ small yellow onion, finely chopped
• 1 (14.5 oz) can crushed or diced tomatoes
• 1 (15 oz) can cannellini beans, drained and rinsed
• 2 packed cups baby spinach
• ¼ cup freshly grated Parmesan
• 4 slices whole-grain sourdough or other hearty whole-grain bread

Instructions:

1. Season the chicken with oregano, garlic powder, pepper and salt. Heat the olive oil in a large skillet over medium-high heat. Add the chicken and cook for about 4 minutes per side, until nicely browned. Transfer to a plate.
2. Lower the heat to medium. Add the onion and cook for 2–3 minutes. Add the garlic and cook for another 30 seconds. Stir in the tomatoes, broth and cannellini beans.
3. Nestle the chicken back into the skillet. Cover and gently simmer for 10–12 minutes, or until the chicken reaches 165°F.
4. Stir the spinach into the sauce and let it wilt. Finish with Parmesan, parsley and a squeeze of fresh lemon. Toast the bread and serve alongside.

Ingredients (2 servings):

• 4 large eggs
• 4 slices hearty whole-grain bread
• 1 large avocado
• 1½ cups cherry tomatoes
• 1 tsp extra-virgin olive oil
• 1 tsp honey
• Pinch of red pepper flakes, optional
• 1 tbsp chopped fresh parsley

Instructions:

1. Bring a small pot of water to a boil. Carefully add the eggs and cook for 7 minutes for jammy centers. Transfer immediately to ice water, then peel.
2. Meanwhile, heat the olive oil in a skillet over medium-high heat. Add the tomatoes and cook for 4–5 minutes, until blistered and beginning to burst. Stir the honey and red pepper flakes into the tomatoes and cook for another 30 seconds.
3. Mash the avocado with a squeeze of lemon and a pinch of salt and pepper. Toast the bread and spread with avocado.
4. Top each serving with two halved eggs and the warm tomatoes. Finish with parsley, black pepper and feta, if using.

Ingredients (2 servings):

• 1 tbsp extra-virgin olive oil
• 2 garlic cloves, minced
• ¾ cup dry whole-wheat orzo
• 1½ cups low-sodium vegetable or chicken broth
• 1 (15 oz) can cannellini beans, drained and rinsed
• 1 cup quartered artichoke hearts, drained
• 2 packed cups baby spinach
• ¼ cup freshly grated Parmesan
• Zest of ½ lemon & 2 tbsp fresh lemon juice

Instructions:

1. Heat the olive oil in a medium saucepan or deep skillet over medium heat. Add the garlic and cook for about 30 seconds.
2. Add the orzo and stir for 1 minute to lightly toast it. Pour in the broth and bring to a gentle simmer.
3. Cook for 8–10 minutes, stirring occasionally, until the orzo is tender and most of the liquid has been absorbed.
4. Stir in the cannellini beans and artichokes and cook for another 2–3 minutes. Fold in the spinach and allow it to wilt.
5. Remove from the heat and stir in Parmesan, lemon zest, lemon juice, parsley and black pepper. Finish with chopped pistachios, if desired.

Ingredients (2 servings):

• 1 lb boneless, skinless chicken thighs
• 1 (15 oz) can chickpeas, drained, rinsed and thoroughly dried
• 1½ cups cherry tomatoes
• ½ small red onion, cut into wedges
• 1½ tbsp za’atar seasoning
• ⅓ cup crumbled feta
• ½ cup plain Greek yogurt
• 2 whole-grain pitas, warmed

Instructions:

1. Heat the oven to 425°F. Place the chicken, chickpeas, tomatoes and red onion on a large sheet pan.
2. Drizzle with olive oil and sprinkle with za’atar, garlic powder, salt and black pepper. Toss the vegetables and chickpeas to coat, then rub the seasoning over the chicken.
3. Arrange everything in a single layer and roast for 20–25 minutes, or until the chicken reaches 165°F and the tomatoes are soft and jammy.
4. While it roasts, stir together the Greek yogurt, lemon juice, lemon zest, salt and pepper.
5. Remove the sheet pan from the oven and squeeze fresh lemon over everything. Finish with feta and parsley. Serve with warm pita and the lemony yogurt on the side.

Ingredients (2 servings):

• 2 cups plain Greek yogurt
• 1½ cups frozen dark sweet cherries, thawed
• 2 tbsp chia seeds
• ¼ cup old-fashioned rolled oats
• ¼ cup sliced or chopped almonds
• 1 tbsp unsweetened cocoa powder
• 1 oz dark chocolate, roughly chopped

Instructions:

1. Stir the cocoa powder, vanilla and honey into the Greek yogurt.
2. Divide the chocolate yogurt between two bowls.
3. Top with cherries, chia seeds, oats and almonds.
4. Finish each bowl with chopped dark chocolate and a sprinkle of cinnamon.

Ingredients (2 servings):

• ¾ lb lean ground turkey
• 2 garlic cloves, minced
• 1 tbsp freshly grated ginger
• 2 tbsp reduced-sodium soy sauce
• 1 cup shelled edamame, thawed
• 1½ cups cooked brown rice
• ¼ cup light coconut milk
• 8 large butter-lettuce leaves

Instructions:

1. Warm the brown rice with the coconut milk, lime zest, lime juice and a pinch of salt. Set aside.
2. Heat the oil in a skillet over medium-high heat. Add the turkey and cook for 4–5 minutes, breaking it into small pieces.
3. Add the garlic and ginger and cook for another minute. Stir in the soy sauce, honey, sesame oil and rice vinegar.
4. Add the edamame and cook for another 2 minutes, until everything is hot. Remove from the heat and stir in the scallions.
5. Spoon the turkey mixture into lettuce leaves and top with cucumber and sesame seeds. Serve with the warm coconut-lime brown rice and lime wedges.

Ingredients (2 servings):

• 2 salmon fillets, about 5–6 oz each
• 1½ tbsp white miso paste
• 1 tbsp honey
• 3 cups broccoli florets
• 2 cups cooked and chilled brown rice
• ¾ cup shelled edamame
• 1 tsp toasted sesame oil

Instructions:

1. Heat the oven to 425°F. Whisk together the miso, honey, soy sauce, rice vinegar, ginger and sesame oil.
2. Place the salmon on one side of a lined sheet pan and brush generously with the miso-honey glaze. Toss the broccoli with oil and black pepper and arrange it around the salmon.
3. Roast for 10–14 minutes, until cooked to your preferred doneness.
4. Meanwhile, heat 1 teaspoon oil in a large nonstick skillet over medium-high heat. Add the chilled brown rice and press it into an even layer. Let it cook undisturbed for 3–4 minutes so some of the rice develops crispy edges. Stir in the edamame and soy sauce and cook for another 2–3 minutes.
5. Remove from the heat and stir in the scallions and sesame seeds. Serve the glazed salmon over the crispy edamame rice with roasted broccoli.

Ingredients (2 servings):

• 4 large eggs
• 4 slices hearty whole-grain bread
• ⅓ cup crumbled feta
• ¼ cup plain Greek yogurt
• 1½ cups cherry tomatoes
• 2 cups baby spinach
• 1 small garlic clove, minced

Instructions:

1. Stir or blend the feta, Greek yogurt and lemon juice until creamy.
2. Heat the olive oil in a skillet over medium-high heat. Add the tomatoes and cook for 4–5 minutes, until blistered and beginning to burst. Add the garlic and spinach and cook for another 1–2 minutes, just until the spinach wilts.
3. Meanwhile, cook the eggs to your preference—fried, poached or soft-boiled all work.
4. Toast the bread and spread each slice with whipped feta. Top with the spinach and tomatoes, followed by the eggs.
5. Finish with parsley, black pepper and red pepper flakes, if desired.

Ingredients (2 servings):

• 6 oz whole-grain pasta
• 2 cups cherry tomatoes
• 1 (15 oz) can chickpeas, drained, rinsed and thoroughly dried
• ½ cup crumbled feta
• ⅓ cup plain Greek yogurt
• 2 packed cups baby spinach
• 2 tbsp chopped pistachios

Instructions:

1. Heat the oven to 425°F. Toss the chickpeas with 1 teaspoon olive oil, garlic powder, oregano and a pinch of salt. Spread on one side of a sheet pan. Toss the tomatoes with 1 tablespoon olive oil, garlic, oregano and black pepper. Add them to the other side of the pan.
2. Roast for 18–22 minutes, until the tomatoes are jammy and the chickpeas are lightly crisp.
3. Meanwhile, cook the pasta according to package directions. Reserve ½ cup pasta water before draining.
4. Stir or blend the feta, Greek yogurt, lemon juice and black pepper until creamy.
5. Return the pasta to its pot. Add the spinach, roasted tomatoes and whipped feta. Add pasta water a little at a time until everything becomes glossy and creamy.
6. Divide between bowls and top with crispy chickpeas, pistachios and parsley.

Ingredients (2 servings):

• 2 salmon fillets, about 5–6 oz each
• ⅓ cup finely chopped unsalted pistachios
• 1 tsp Dijon mustard
• ¾ cup whole-wheat couscous
• ¾ cup low-sodium chicken or vegetable broth
• Zest of ½ orange
• 1 bunch broccolini

Instructions:

1. Heat the oven to 425°F. Place the salmon on a lined sheet pan.
2. Stir together the Dijon, honey, olive oil and lemon zest. Brush the mixture over the tops of the salmon fillets. Press the chopped pistachios firmly onto each fillet.
3. Toss the broccolini with olive oil, garlic, salt and pepper and arrange alongside the salmon.
4. Roast for 10–14 minutes, until the salmon reaches your preferred doneness and the pistachios are lightly golden.
5. Meanwhile, bring the broth to a boil. Stir in the couscous, cover, remove from the heat and let stand according to package directions. Fluff the couscous and stir in orange zest, orange juice, parsley, olive oil, feta and black pepper.
6. Serve the pistachio-crusted salmon with the couscous and roasted broccolini.

Ingredients (2 servings):

• 1 cup old-fashioned rolled oats
• 1 cup mixed berries, fresh or frozen
• 1 small ripe banana, mashed
• 1 large egg
• ¼ cup chopped walnuts
• ¾ cup plain Greek yogurt
• ½ tsp vanilla extract

Instructions:

1. Heat the oven to 375°F. Stir together the oats, mashed banana, egg, milk, chia, maple syrup, vanilla, cinnamon, baking powder and salt.
2. Gently fold in about three-quarters of the berries.
3. Transfer to a small baking dish and scatter the remaining berries and walnuts over the top.
4. Bake for 20–25 minutes, until set in the center and golden around the edges.
5. Stir together the Greek yogurt, vanilla and honey. Spoon the warm baked oats into bowls and finish with vanilla yogurt.

Ingredients (2 servings):

• ¾ lb boneless, skinless chicken thighs
• 1 tsp ground cumin
• 1 tsp smoked paprika
• ½ tsp ground coriander
• ½ cup plain Greek yogurt
• 2 whole-grain flatbreads or pitas
• 1 cup chopped cucumber & 1 cup chopped tomatoes

Instructions:

1. Toss the chicken with olive oil, cumin, paprika, coriander, garlic powder, turmeric, salt, pepper and lemon juice.
2. Heat a skillet over medium-high heat. Cook the chicken for approximately 5–7 minutes per side, until cooked through to 165°F. Let the chicken rest for several minutes, then slice.
3. Stir together the Greek yogurt, lemon, parsley, garlic and black pepper.
4. Warm the flatbreads. Spread each with herby yogurt and pile on the chicken, cucumber, tomatoes, greens, red onion and feta.
5. Serve open-faced or fold up and eat like a wrap.

Ingredients (2 servings):

• 1 lb boneless, skinless chicken thighs
• 2 medium sweet potatoes, cut into small cubes
• 3 cups Brussels sprouts, trimmed and halved
• 1 tbsp honey
• Pinch of red pepper flakes
• ½ cup plain Greek yogurt
• 2 tbsp chopped fresh parsley

Instructions:

1. Heat the oven to 425°F. Toss the sweet potatoes with about half of the vegetable olive oil, garlic powder, salt and pepper. Roast for 10 minutes to give them a head start.
2. Toss the Brussels sprouts with the remaining oil and add them to the sheet pan. Combine the chicken with olive oil, garlic, lemon zest, lemon juice, oregano, salt and pepper. Add it to the sheet pan.
3. Roast everything together for another 20–25 minutes, flipping the vegetables once, until the chicken reaches 165°F and the vegetables are deeply browned.
4. Stir together the honey, red pepper flakes and lemon juice. Drizzle the hot honey lightly over the roasted Brussels sprouts.
5. Stir together the yogurt, parsley, lemon, garlic and black pepper. Serve the chicken with the crispy sweet potatoes and Brussels sprouts, with herby yogurt alongside.