Ingredients:

• ½ cup rolled oats
• 1 large egg
• ¼ cup part‑skim ricotta
• ¼ cup plain Greek yogurt
• ½ tsp baking powder, ½ tsp vanilla, ½ tsp lemon zest, pinch salt
• ½ cup blueberries, 1 tbsp water, 1 tsp maple syrup
• 1 tbsp chopped walnuts, nonstick cooking spray

Instructions:

1. Place oats in a blender and blend until they resemble flour. Add egg, ricotta, Greek yogurt, baking powder, vanilla, lemon zest, and salt. Blend until smooth. Let batter rest 5 minutes.
2. Meanwhile, combine blueberries, water, and maple syrup in a small saucepan. Cook over medium‑low heat for 4–5 minutes, stirring occasionally, lightly crushing some berries to create a sauce.
3. Spray a nonstick skillet and heat over medium‑low. Pour batter to form three small pancakes. Cook 2–3 minutes until edges look set and bubbles appear, then flip and cook 1–2 minutes more.
4. Serve pancakes with warm blueberries and walnuts. Add an extra spoonful of Greek yogurt if desired.

Why it supports neuro‑nutrition: Blueberries provide anthocyanins, walnuts contribute vitamin E and healthy fats, and oats offer slow‑release brain energy.

Ingredients:

• 4 ounces salmon
• ½ cup cooked quinoa
• 1 packed cup baby spinach
• ½ cup chopped cucumber
• ½ cup shredded carrot
• ½ avocado, sliced
• 1 tsp olive oil, ¼ tsp garlic powder, salt, pepper, lemon wedge
• 2 tbsp Greek yogurt, 1 tbsp lemon juice, 1 tsp water, ½ tsp dried dill, pinch garlic powder

Instructions:

1. Pat salmon dry and season with garlic powder, salt, and pepper. Heat olive oil in a nonstick skillet over medium heat. Cook salmon presentation‑side down 4–5 minutes without moving, then flip and cook 3–5 minutes more until it flakes easily and reaches 145°F.
2. Place quinoa and spinach in a bowl. Add cucumber, carrot, and avocado.
3. Mix all dressing ingredients in a small bowl. Place salmon over quinoa, drizzle with dressing, and finish with a squeeze of lemon.

Why it supports neuro‑nutrition: Salmon supplies DHA/EPA omega‑3s; avocado, spinach, and quinoa add unsaturated fats, folate, magnesium, and fiber.

Ingredients:

• 5 ounces salmon
• 1 tbsp finely chopped pistachios, 1 tsp Dijon mustard, ½ tsp dried parsley, ½ tsp lemon zest, salt & pepper
• 1 medium sweet potato, peeled & cubed
• 1 tbsp grated Parmesan, 1 tbsp Greek yogurt, ¼ tsp garlic powder, salt & pepper
• 1½ cups broccoli florets, 2 tsp olive oil, ½ lemon

Instructions:

1. Preheat oven to 425°F. Boil sweet potato in water for 12–15 minutes until tender. Toss broccoli with 1 tsp olive oil, salt, and pepper on a sheet pan.
2. Pat salmon dry and place beside broccoli. Spread Dijon over salmon. Mix pistachios, parsley, and lemon zest; press onto mustard. Roast salmon and broccoli 12–15 minutes until salmon reaches 145°F.
3. Drain sweet potato. Add Parmesan, Greek yogurt, garlic powder, remaining olive oil, salt, and pepper. Mash until creamy.
4. Serve salmon with mash and broccoli, finish with lemon juice.

Why it supports neuro‑nutrition: Salmon provides omega‑3s, pistachios supply vitamin E, and sweet potatoes/broccoli add carotenoids, vitamin C, and fiber.

Ingredients:

• 2 large eggs
• 1 tbsp Greek yogurt
• 1 cup baby spinach
• ½ cup sliced mushrooms
• 1 ounce goat cheese
• 1 tsp olive oil, salt & black pepper
• 1 slice whole‑grain toast, ¼ avocado

Instructions:

1. Preheat oven to 375°F. Beat eggs with Greek yogurt, salt, and pepper.
2. Heat olive oil in a small oven‑safe skillet over medium heat. Cook mushrooms 3–4 minutes. Add spinach and stir until wilted.
3. Pour eggs over vegetables. Crumble goat cheese on top. Cook on stovetop 2 minutes without stirring.
4. Transfer skillet to oven and bake 6–8 minutes until center is set. Serve with toast and avocado.

Why it supports neuro‑nutrition: Eggs provide choline; spinach, mushrooms, and avocado contribute folate, B vitamins, and unsaturated fats.

Ingredients:

• 5 oz boneless skinless chicken breast
• ½ cup cooked quinoa
• 2 packed cups baby spinach
• ½ cup chopped cucumber, ½ cup cherry tomatoes
• 1 tbsp chopped walnuts
• 1 tsp olive oil, ¼ tsp garlic powder, salt & pepper
• 1 tbsp pesto, 1 tbsp Greek yogurt, 1 tsp lemon juice, 1 tsp water

Instructions:

1. Pat chicken dry, season with garlic powder, salt, pepper. Heat olive oil in skillet over medium. Cook chicken 5–7 minutes per side until 165°F. Rest 5 minutes, slice.
2. Place spinach, quinoa, cucumber, and tomatoes in a bowl.
3. Whisk pesto, Greek yogurt, lemon juice, and water. Add sliced chicken to salad, drizzle dressing, sprinkle walnuts.

Why it supports neuro‑nutrition: Chicken provides protein, iron, zinc, and B vitamins; leafy greens, walnuts, and pesto add folate, vitamin E, and healthy fats.

Ingredients:

• 5 oz chicken breast
• 2 oz dry whole‑wheat pasta
• 2 cups baby spinach
• 2 tbsp chopped sun‑dried tomatoes
• 2 tbsp grated Parmesan
• ¼ cup milk, ¼ cup reserved pasta water
• 1 tsp olive oil, 1 garlic clove minced, ½ tsp Italian seasoning, salt & pepper

Instructions:

1. Boil pasta, reserve ¼ cup water, drain. Slice chicken and season with Italian seasoning, salt, pepper.
2. Heat oil in skillet, cook chicken 6–8 minutes until 165°F. Add garlic and sun‑dried tomatoes, cook 30 seconds.
3. Reduce heat to low, add milk and Parmesan; stir until melted. Add spinach and stir until wilted.
4. Add pasta and reserved water a little at a time until creamy. Serve immediately.

Why it supports neuro‑nutrition: Protein and B vitamins from chicken, whole grains from pasta, and carotenoids/folate from spinach and tomatoes support brain and energy metabolism.

Ingredients:

• ½ cup rolled oats
• ½ cup plain Greek yogurt
• ¼ cup milk
• ½ cup frozen dark cherries, thawed
• 1 tbsp chia seeds, 1 tbsp almond butter
• 1 tbsp unsweetened cacao powder
• 1 tsp finely chopped dark chocolate, ¼ tsp vanilla, pinch salt

Instructions:

1. In a container, combine oats, yogurt, milk, chia, cacao, vanilla, and salt. Stir thoroughly so no dry cacao remains.
2. Fold in the thawed cherries. Cover and refrigerate at least 4 hours or overnight.
3. Stir before eating, adding a splash of milk if too thick. Top with almond butter and chopped dark chocolate.

Why it supports neuro‑nutrition: Cherries and cacao provide polyphenols/flavanols; chia and almond butter add healthy fats, magnesium, and fiber.

Ingredients:

• 1 can tuna in water, drained
• ½ cup canned white beans, drained & rinsed
• 2 tbsp Greek yogurt, 1 tbsp lemon juice, ½ tsp dried dill/parsley
• ¼ cup chopped cucumber, ¼ avocado diced, 1 oz feta crumbled
• 2 slices whole‑grain bread, black pepper

Instructions:

1. Place white beans in a bowl; lightly mash half with a fork. Add tuna, Greek yogurt, lemon juice, herbs, and pepper; stir.
2. Fold in cucumber, avocado, and feta.
3. Toast bread until crisp. Divide tuna mixture between the two slices and serve.

Why it supports neuro‑nutrition: Tuna supplies omega‑3s; white beans, avocado, and feta provide folate, magnesium, unsaturated fats, and protein.

Ingredients:

• ⅓ cup dry quick‑cooking polenta, 1 cup water, ¼ cup milk, 2 tbsp Parmesan, pinch salt
• 5 oz peeled shrimp
• 1 tbsp butter, 1 garlic clove minced, 1 cup baby spinach, ½ cup cherry tomatoes, 1 tbsp lemon juice, ¼ tsp paprika, salt & pepper

Instructions:

1. Bring water and salt to a gentle boil. Whisk in polenta slowly, reduce heat to low, cook according to package 3–5 min. Stir in milk and Parmesan; cover.
2. Pat shrimp dry, season with paprika, salt, pepper. Melt half butter in skillet over medium‑high. Cook shrimp 1–2 min per side until pink; transfer to plate.
3. Add remaining butter, garlic, tomatoes; cook 1 min. Add spinach and stir until wilted. Return shrimp and lemon juice.
4. Spoon polenta into bowl and top with shrimp and vegetables.

Why it supports neuro‑nutrition: Shrimp provides B12, iodine, selenium; spinach and tomatoes add folate and carotenoids; polenta offers sustained carbohydrates.

Ingredients:

• 2 slices whole‑grain bread
• 2 oz smoked salmon
• 1 large egg
• ¼ cup part‑skim ricotta
• ¼ avocado, ¼ cup thinly sliced cucumber
• 1 tsp lemon juice, ½ tsp dried dill, black pepper

Instructions:

1. Bring a small saucepan of water to a boil. Lower egg in with a spoon, cook 7 minutes for jammy center. Cool, peel, slice.
2. Toast bread. Mix ricotta with lemon juice, dill, pepper.
3. Spread ricotta on toast, add avocado, cucumber, smoked salmon. Top with sliced egg.

Why it supports neuro‑nutrition: Smoked salmon provides omega‑3s, egg supplies choline, and whole grains/avocado add fiber, B vitamins, and healthy fats.

Ingredients:

• 1 medium sweet potato, cubed
• ¾ cup cooked lentils
• 2 cups baby spinach
• ¼ avocado sliced, 1 oz goat cheese, 1 tbsp chopped pistachios
• 2 tsp olive oil, 1 tbsp balsamic vinegar, ½ tsp paprika, ¼ tsp garlic powder, salt & pepper

Instructions:

1. Preheat oven to 425°F. Toss sweet potato with 1 tsp oil, paprika, garlic powder, salt, pepper. Roast 20–25 min, turning halfway.
2. Warm lentils. Place spinach in bowl, add warm lentils and roasted sweet potatoes.
3. Top with avocado, goat cheese, pistachios. Whisk remaining oil and balsamic; drizzle over bowl.

Why it supports neuro‑nutrition: Lentils/spinach provide folate, iron, magnesium; pistachios/avocado add vitamin E and unsaturated fats; sweet potatoes supply carotenoids.

Ingredients:

• 5 oz top sirloin steak
• 8 oz baby potatoes, 1½ cups broccolini or broccoli
• 2 tsp olive oil, ½ tsp dried rosemary, ½ tsp garlic powder, salt & pepper
• ¼ cup Greek yogurt, 1 tsp lemon juice, ½ tsp dried parsley, pinch garlic powder

Instructions:

1. Preheat oven to 425°F. Boil potatoes 12–15 min until tender. Drain, place on sheet pan, gently flatten with a glass. Add broccolini. Drizzle 1 tsp oil, season, roast 18–22 min until crisp.
2. Season steak with rosemary, garlic powder, salt, pepper. Heat remaining oil in skillet over medium‑high. Sear steak 3–5 min per side to desired doneness; rest 5–10 min.
3. Mix yogurt, lemon juice, parsley, garlic powder. Slice steak against grain and serve with potatoes, broccolini, herb sauce.

Why it supports neuro‑nutrition: Beef provides iron, zinc, protein, and B12 for oxygen transport and nervous‑system function; broccolini adds vitamin C and glucosinolates.

Ingredients:

• 2 slices whole‑grain bread
• 2 large eggs, 2 tbsp milk, ½ tsp vanilla, ½ tsp cinnamon
• 1 banana sliced, ¼ cup part‑skim ricotta
• 1 tbsp chopped walnuts, 1 tsp maple syrup, 1 tsp chopped dark chocolate, nonstick spray

Instructions:

1. Beat eggs, milk, vanilla, and half the cinnamon in a shallow bowl. Dip bread slices 15 seconds per side.
2. Spray nonstick skillet over medium‑low. Cook bread 2–3 min per side until golden and cooked through.
3. Add banana, maple syrup, and remaining cinnamon to skillet. Cook 2–3 min, gently turning banana.
4. Top French toast with ricotta, caramelized bananas, walnuts, dark chocolate.

Why it supports neuro‑nutrition: Eggs supply choline, walnuts provide healthy fats, and whole grains/banana/dark chocolate add fiber, minerals, and flavanols.

Ingredients:

• 4 oz peeled shrimp
• ½ cup cooked quinoa
• 1 packed cup baby spinach
• ½ cup chopped cucumber, ½ cup cherry tomatoes
• ½ avocado sliced, 1 oz feta
• 1 tsp olive oil, ¼ tsp garlic powder, salt & pepper
• 2 tbsp Greek yogurt, 1 tbsp lemon juice, ½ tsp dried dill, 1 tsp water

Instructions:

1. Pat shrimp dry, season with garlic powder, salt, pepper. Heat oil in skillet over medium‑high, cook shrimp 1–2 min per side until pink and opaque.
2. Place quinoa and spinach in a bowl. Add cucumber, tomatoes, avocado, feta, cooked shrimp.
3. Mix dressing ingredients and drizzle over bowl.

Why it supports neuro‑nutrition: Shrimp provides B12, iodine, selenium, protein; quinoa/vegetables add magnesium, folate, fiber; avocado and feta add satisfaction.

Ingredients:

• 5 oz salmon
• 1 tbsp white miso, 1 tsp maple syrup, 1 tsp lime/lemon juice, ½ tsp sesame oil
• ¾ cup cooked brown rice, ½ cup shelled edamame
• 1½ cups broccoli florets, ½ tsp sesame oil, black pepper
• 2 tbsp Greek yogurt, 1 tsp lime/lemon juice, ⅛ tsp ground ginger, 1 tsp water

Instructions:

1. Preheat oven to 425°F. Mix miso, maple syrup, citrus juice, and sesame oil. Pat salmon dry, place on lined sheet, spread miso glaze over top.
2. Place broccoli beside salmon, toss with remaining sesame oil and pepper. Roast 12–15 min until salmon reaches 145°F.
3. Warm brown rice and edamame. Mix yogurt, citrus juice, ginger, water.
4. Assemble bowl: rice, edamame, roasted broccoli, glazed salmon; drizzle ginger‑lime sauce.

Why it supports neuro‑nutrition: Salmon supplies DHA/EPA; edamame adds protein, fiber, folate, choline; broccoli and brown rice contribute protective compounds and steady energy.

Ingredients:

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Meat and Dairy

•   1 lb Salmon Fillets
•   2 oz Smoked Salmon
•   12 oz Peeled and Deveined Shrimp
•   1 lb Boneless, Skinless Chicken Breast
•   6 oz Sirloin Steak
•   1 can Tuna in Water
•   6 Eggs
•   16 oz Plain Greek Yogurt
•   15 oz Part-Skim Ricotta
•   4 oz Goat Cheese
•   4 oz Feta Cheese
•   2 oz Parmesan Cheese
•   1 pint Milk
•   1 package Butter

 

Pantry

•   1 container Rolled Oats
•   1 loaf Whole-Grain Bread
•   1 bag Quinoa
•   1 bag Brown Rice
•   1 box Whole-Wheat Pasta
•   1 package Quick-Cooking Polenta
•   1 can Lentils
•   1 can White Beans
•   1 bag Walnuts
•   1 bag Shelled Pistachios
•   1 bag Chia Seeds
•   1 jar Almond Butter
•   Dark Chocolate Bar
•   Extra-Virgin Olive Oil
•   Dijon Mustard
•   Pure Maple Syrup

 

Produce

•   1 pint Blueberries
•   1 bag Frozen Dark Cherries
•   1 Banana
•   3 Avocados
•   4 Lemons
•   2 Limes
•   2 containers Baby Spinach
•   2 Cucumbers
•   2 Carrots
•   1 pint Cherry Tomatoes
•   Sweet Potatoes
•   8 oz Baby Potatoes
•   2 crowns Broccoli
•   1 bunch Broccolini
•   4 oz Mushrooms
•   1 bulb Garlic
•   12 oz Frozen Shelled Edamame

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