Ingredients:

• 4 oz sirloin steak (about 1 inch thick)
• 2 large eggs
• ½ avocado, sliced
• 1 cup mushrooms, sliced
• 1 tbsp butter (divided)
• Salt and freshly ground black pepper

Instructions:

1. Remove the steak from the refrigerator 20‑30 minutes before cooking to bring it to room temperature. Pat it dry with paper towels—this ensures a perfect sear. Season generously on both sides with salt and pepper.
2. Heat a heavy‑bottomed skillet (cast iron is ideal) over medium‑high heat until it’s smoking hot. Add ½ tablespoon of butter and swirl to coat. Carefully place the steak in the pan. For medium‑rare, cook undisturbed for 3‑4 minutes until a deep brown crust forms. Flip and cook another 3‑4 minutes. (Adjust time to your preference: 125°F internal for rare, 135°F for medium‑rare.)
3. Transfer the steak to a cutting board and let it rest for at least 5 minutes. This allows the juices to redistribute.
4. While the steak rests, reduce the heat under the skillet to medium. Add the remaining ½ tablespoon of butter. Toss in the sliced mushrooms and sauté for 4‑5 minutes, stirring occasionally, until they release their moisture and turn golden brown. Season with a pinch of salt and pepper, then remove from the pan and set aside.
5. In a separate non‑stick skillet, cook the eggs to your liking: sunny‑side up (2‑3 minutes covered), over easy, or scrambled. A runny yolk adds a luxurious sauce to the steak.
6. Slice the rested steak against the grain into thin strips. Arrange on a plate alongside the eggs, sautéed mushrooms, and sliced avocado. Serve immediately.

Ingredients:

• 6 oz boneless, skinless chicken thighs
• 1 cup chopped cucumber
• ½ cup cherry tomatoes, halved
• ¼ cup crumbled feta cheese
• 1 tbsp olive oil
• ½ lemon, juiced (about 1½ tbsp)
• ½ tsp dried oregano
• Salt and pepper

Instructions:

1. Pat the chicken thighs dry and season both sides with salt, pepper, and the dried oregano.
2. Heat a skillet over medium heat with a drizzle of olive oil. Place the chicken in the pan and cook for 6 minutes per side, until golden brown and the internal temperature reaches 165°F. Transfer to a cutting board and let rest for 5 minutes, then slice into strips.
3. In a large bowl, combine the cucumber, cherry tomatoes, and half of the feta.
4. Add the sliced chicken on top. Drizzle with olive oil and fresh lemon juice. Sprinkle with the remaining feta and an extra pinch of oregano if desired.
5. Toss gently to combine, or serve as a composed bowl. Enjoy immediately.

Ingredients:

• 6 oz wild salmon fillet (skin on or off)
• 1 cup broccoli florets
• 1 medium sweet potato, diced into ½‑inch cubes
• 1 tbsp olive oil (divided)
• 2 cloves garlic, minced
• 1 tbsp butter
• Salt and pepper

Instructions:

1. Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper.
2. In a bowl, toss the diced sweet potato with ½ tablespoon olive oil, salt, and pepper. Spread in an even layer on one side of the baking sheet. Roast for 20‑25 minutes, flipping halfway, until tender and lightly caramelised.
3. After the sweet potatoes have roasted for 10 minutes, add the broccoli florets to the other side of the sheet. Drizzle with a little olive oil, season with salt, and continue roasting for the remaining 10‑15 minutes.
4. While the vegetables roast, pat the salmon dry and season both sides with salt and pepper. Heat the remaining ½ tablespoon olive oil and the butter in a non‑stick skillet over medium‑high heat. Once the butter is foaming, place the salmon skin‑side down (if using skin‑on). Cook for 4‑5 minutes without moving, until the skin is crisp and golden.
5. Carefully flip the salmon and add the minced garlic to the pan. Cook for another 3‑4 minutes for medium (or to your desired doneness), basting the salmon with the garlic butter. The internal temperature should reach 125°F‑130°F for medium.
6. Serve the salmon alongside the roasted sweet potato and broccoli. Spoon any pan juices over the top.

Ingredients:

• 1 cup plain full‑fat Greek yogurt
• 2 tbsp walnuts, roughly chopped
• 2 tbsp pumpkin seeds
• ¼ cup fresh blueberries
• 1 tsp raw honey (optional)

Instructions:

1. Spoon the Greek yogurt into a bowl. Use a thick, full‑fat variety for maximum hormone support.
2. Sprinkle the chopped walnuts and pumpkin seeds evenly over the yogurt. These add crunch and a dose of zinc and magnesium.
3. Scatter the blueberries on top. If you like a touch of sweetness, drizzle with honey.
4. Serve immediately—you can mix everything together or eat it layered.

Ingredients:

• 6 oz grass‑fed ground beef
• 1 cup roasted potatoes (Yukon gold or red), diced
• 1 cup fresh spinach
• ¼ avocado, sliced
• 1 tbsp olive oil
• Salt and pepper

Instructions:

1. Preheat oven to 400°F. Toss the diced potatoes with ½ tablespoon olive oil, salt, and pepper. Spread on a baking sheet and roast for 20‑25 minutes, flipping once, until golden and crisp.
2. While the potatoes roast, form the ground beef into a patty about ¾ inch thick. Season both sides generously with salt and pepper.
3. Heat a skillet over medium‑high heat. Cook the patty for 4‑5 minutes per side for medium‑doneness, or until it reaches your preferred internal temperature. Let rest for 5 minutes.
4. Arrange the spinach in a bowl. Top with the roasted potatoes, sliced avocado, and the burger patty (you can slice it or leave it whole).
5. Drizzle with the remaining olive oil and serve immediately.

Ingredients:

• 6 oz boneless, skinless chicken thighs
• 1 medium zucchini, sliced into half‑moons
• ½ bell pepper (any colour), sliced
• 2 cloves garlic, minced
• 1 tbsp olive oil
• ½ lemon, juiced (about 1½ tbsp)
• Salt and pepper

Instructions:

1. Season the chicken thighs on both sides with salt and pepper.
2. Heat the olive oil in a large skillet over medium heat. Add the chicken and cook for 6 minutes per side, until golden and cooked through (165°F). Transfer the chicken to a plate and tent loosely with foil.
3. In the same skillet, add the sliced zucchini and bell pepper. Sauté for 5‑6 minutes, stirring occasionally, until the vegetables are tender‑crisp and lightly browned.
4. Add the minced garlic and cook for 30 seconds until fragrant. Return the chicken to the pan, nestling it among the vegetables.
5. Squeeze the lemon juice over everything and let it simmer for 1 minute, scraping up any browned bits from the bottom. Serve hot, with the vegetables spooned over the chicken.

Ingredients:

• 3 large eggs
• ½ cup fresh spinach
• ½ cup sliced mushrooms
• ¼ cup crumbled goat cheese
• ½ avocado, sliced
• 1 tbsp butter
• Salt and pepper

Instructions:

1. Crack the eggs into a bowl, add a pinch of salt and pepper, and whisk vigorously until frothy and uniform.
2. Melt the butter in an 8‑inch non‑stick skillet over medium heat. Add the mushrooms and sauté for 3‑4 minutes until they release their moisture and begin to brown. Add the spinach and cook for another minute until wilted. Spread the vegetables evenly in the pan.
3. Pour the beaten eggs over the vegetables. Tilt the pan to cover the entire bottom. Let the eggs set for about 20 seconds, then use a silicone spatula to gently push the cooked edges toward the centre, tilting the pan to let the raw egg flow underneath.
4. When the eggs are mostly set but still soft on top (about 2 minutes), sprinkle the goat cheese over one half of the omelet. Fold the other half over the cheese with the spatula.
5. Cook for another 30 seconds to melt the cheese, then slide onto a plate. Serve immediately with sliced avocado on the side.

Ingredients:

• 1 can sardines in olive oil (about 4 oz), drained
• 1 slice whole grain bread
• ½ cup chopped tomatoes (about 1 medium tomato)
• 6 pitted Kalamata olives
• 1 tbsp extra virgin olive oil
• Salt and pepper

Instructions:

1. Toast the bread until golden and crisp.
2. In a small bowl, combine the chopped tomatoes with the olive oil, a pinch of salt, and a few grinds of black pepper. Stir to coat.
3. Arrange the drained sardines on a plate alongside the toast. Spoon the tomato salad next to the sardines and add the olives.
4. Serve immediately—eat the sardines with the toast and tomato salad, or mash them onto the toast.

Ingredients:

• 6 oz flank steak, thinly sliced against the grain
• 1 cup broccoli florets
• 2 cloves garlic, minced
• 1 tsp fresh ginger, grated
• 1 tbsp olive oil
• 1 tbsp soy sauce (or tamari)
• ¾ cup cooked jasmine rice (for serving)

Instructions:

1. Slice the flank steak as thinly as possible—this ensures tenderness. Pat the slices dry with a paper towel and season lightly with pepper (the soy sauce will provide salt).
2. Heat a wok or large skillet over high heat until smoking. Add the olive oil and swirl to coat. Add the beef in a single layer (work in batches if needed) and let sear undisturbed for 1‑2 minutes until browned. Stir‑fry for another 1‑2 minutes until just cooked through. Remove the beef to a plate.
3. Reduce heat to medium‑high. Add the broccoli florets and 2 tablespoons of water. Cover and steam for 2 minutes. Remove the lid and stir‑fry for another minute until the broccoli is bright green and tender‑crisp.
4. Add the garlic and ginger to the broccoli, stir for 30 seconds until fragrant. Return the beef to the wok, add the soy sauce, and toss everything together for 1 minute to combine and heat through.
5. Serve immediately over the cooked jasmine rice.

Ingredients:

• 1 cup plain Greek yogurt
• 1 medium banana
• 1 tbsp peanut butter
• 1 tbsp unsweetened cocoa powder
• ½ cup milk (dairy or unsweetened almond)

Instructions:

1. Combine all ingredients in a blender. Start with the yogurt and milk to help the blending process.
2. Blend on high for 30‑45 seconds until completely smooth and creamy. If the smoothie is too thick, add an extra splash of milk and blend again.
3. Pour into a glass and enjoy immediately. For an extra cold smoothie, use a frozen banana.

Ingredients:

• 6 oz chicken breast
• 2 cups fresh spinach
• ½ avocado, sliced
• 1 tbsp olive oil
• ½ lemon, juiced
• Salt and pepper

Instructions:

1. Place the chicken breast between two sheets of plastic wrap and gently pound to an even thickness (about ½ inch) for uniform cooking. Season both sides with salt and pepper.
2. Heat a grill pan or skillet over medium heat with a drizzle of oil. Cook the chicken for 6‑7 minutes per side, until golden and cooked through (165°F). Let rest for 5 minutes, then slice.
3. Arrange the spinach in a large bowl. Top with sliced avocado and the sliced chicken.
4. Drizzle with olive oil and fresh lemon juice. Season with a final pinch of salt and pepper. Toss gently and serve.

Ingredients:

• 6 oz salmon fillet
• 1 cup asparagus, woody ends trimmed
• 1 medium sweet potato, diced
• 1 tbsp olive oil (divided)
• ½ tsp dried rosemary (or 1 tsp fresh, chopped)
• Salt and pepper

Instructions:

1. Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper.
2. Toss the diced sweet potato with ½ tablespoon olive oil, salt, and pepper. Spread on one side of the baking sheet. Roast for 10 minutes.
3. While the sweet potato roasts, place the salmon on a plate and season with salt, pepper, and the rosemary.
4. After 10 minutes, remove the sheet and add the asparagus to the other side. Drizzle the asparagus with the remaining olive oil and season with salt. Push the sweet potatoes aside to make room for the salmon fillet in the centre.
5. Place the salmon on the sheet and return to the oven. Roast for another 12‑15 minutes, until the salmon is opaque and flakes easily with a fork, and the vegetables are tender.
6. Serve immediately, with the salmon alongside the roasted vegetables.

Ingredients:

• ½ cup rolled oats
• 1 cup milk (dairy or unsweetened almond)
• 2 egg whites (or ¼ cup liquid egg whites)
• 1 tbsp almond butter
• ¼ cup blueberries
• ½ tsp cinnamon

Instructions:

1. In a small saucepan, combine the oats, milk, and cinnamon. Bring to a gentle boil over medium heat, then reduce heat to low and simmer for about 5 minutes, stirring occasionally, until the oats are tender and most of the liquid is absorbed.
2. While stirring constantly, slowly drizzle in the egg whites. Continue stirring for 2‑3 minutes until the egg whites are fully cooked and the oatmeal becomes thick and creamy. (The residual heat will cook the egg whites—do not stop stirring to avoid scrambling.)
3. Remove from heat and stir in the almond butter until melted.
4. Pour into a bowl and top with fresh blueberries. Serve warm.

Ingredients:

• 5 oz sirloin steak
• 2 cups arugula
• ½ cup cherry tomatoes, halved
• 2 tbsp shaved Parmesan cheese
• 1 tbsp olive oil
• 1 tsp balsamic vinegar
• Salt and pepper

Instructions:

1. Remove the steak from the fridge 20 minutes before cooking. Pat dry and season generously with salt and pepper.
2. Heat a skillet over medium‑high heat until very hot. Add a drizzle of oil, then place the steak in the pan. Cook for 3‑4 minutes per side for medium‑rare, or until it reaches your desired doneness. Transfer to a cutting board and let rest for 5‑10 minutes.
3. While the steak rests, prepare the salad: place arugula and cherry tomatoes in a large bowl. Drizzle with olive oil and balsamic vinegar, toss gently.
4. Slice the rested steak thinly against the grain. Arrange the steak slices over the salad.
5. Top with shaved Parmesan and serve immediately.

Ingredients:

• 6 oz raw shrimp, peeled and deveined
• ¾ cup cooked jasmine rice
• 1 cup broccoli florets
• 1 tbsp butter
• 2 cloves garlic, minced
• 1 tsp sesame seeds (optional)
• Salt and pepper

Instructions:

1. If your rice isn’t already cooked, prepare it according to package instructions and keep warm.
2. Steam the broccoli florets: place them in a microwave‑safe bowl with 2 tablespoons of water, cover, and microwave for 2‑3 minutes until bright green and tender‑crisp. Drain and set aside.
3. Pat the shrimp completely dry with paper towels—this ensures they sear, not steam. Season lightly with salt and pepper.
4. Melt the butter in a large skillet over medium‑high heat. Add the shrimp in a single layer and cook for 2 minutes without moving, until the bottoms are pink and slightly golden. Flip and cook for another 1‑2 minutes until the shrimp are opaque and cooked through.
5. Add the minced garlic to the pan and stir constantly for 30 seconds until fragrant. Remove from heat immediately to prevent the garlic from burning.
6. To serve, divide the rice between bowls, top with broccoli and garlic shrimp. Sprinkle with sesame seeds if desired. Serve hot.