Ingredients (1 serving):

• ½ cup chia seeds (2.5 oz / 70g)
• 1 cup milk of choice (8 fl oz / 240ml)
• 1.5 individual cups Oikos Zero Vanilla Yogurt (12 oz / 340g total)
• ½ cup fresh strawberries, sliced (4 oz / 113g)
• ¼ cup Simply Nature Coconut Chia Granola cereal (1 oz / 28g)

Instructions:

1. In a medium bowl, combine ½ cup chia seeds, 1 cup milk, and ½ individual cup (about ⅓ of total yogurt) of Oikos Zero Vanilla Yogurt.
2. Whisk vigorously for 1-2 minutes until well combined and no clumps remain.
3. Let the mixture sit for 5 minutes, then whisk again to prevent settling.
4. Cover the bowl with plastic wrap or transfer to a sealed container. Refrigerate overnight or for at least 4 hours until thickened to pudding consistency.
5. In the morning, give the chia pudding a stir. Transfer to your serving bowl or jar.
6. Spread the remaining 1 individual cup of yogurt over the top of the chia pudding.
7. Arrange sliced strawberries on top of the yogurt layer.
8. Sprinkle coconut chia granola cereal over the strawberries.
9. Enjoy immediately, or seal and take with you for an on-the-go breakfast.

Smart Swap Options:

• No chia seeds? Use ground flaxseed or hemp hearts (adjust liquid as needed).
• No Greek yogurt? Use cottage cheese blended until smooth or dairy-free yogurt.
• No fresh strawberries? Use blueberries, raspberries, or banana slices.
• No granola? Use crushed nuts, seeds, or omit for lower carbs.

Ingredients (1 serving):

• 2 packages chicken thighs (approx. 2-2.5 lbs / 900-1130g total)
• 1 package broccoli (12-16 oz / 340-454g)
• 1 can/jar Alfredo sauce (15 oz / 425g)
• 1 container grated Parmesan cheese (use ½-¾ cup / 2-3 oz / 57-85g)
• Avocado oil spray
• Preferred seasoning for chicken (1-2 tbsp total)
• Preferred seasoning for broccoli (1 tsp)

Instructions:

1. Pat chicken thighs dry with paper towels. Season both sides generously with your preferred seasoning. Lightly spray with avocado oil.
2. Place chicken thighs in air fryer basket in a single layer, not touching. Air fry at 310°F for 15 minutes, flipping halfway through, until internal temperature reaches 165°F and skin is crispy.
3. While chicken cooks, place broccoli florets in an oven-safe baking dish. Season with preferred seasoning.
4. Add approximately ½ container (about 7-8 oz) of Alfredo sauce to the broccoli. Mix until broccoli is evenly coated.
5. Sprinkle a generous layer of grated Parmesan cheese over the broccoli mixture (about ¼ cup).
6. When chicken is done, remove from air fryer and let rest for 2-3 minutes. Dice into bite-sized pieces.
7. Scatter diced chicken over the broccoli Alfredo mixture in the baking dish.
8. Pour the remaining Alfredo sauce over the chicken and broccoli.
9. Sprinkle another layer of Parmesan cheese over the top (about ¼ cup).
10. Place the baking dish in a preheated oven at 375°F (or toaster oven) for 8-10 minutes, until cheese is melted and bubbly.
11. Let cool for 5 minutes before serving.

Smart Swap Options:

• No air fryer? Bake chicken at 400°F for 25-30 minutes on a sheet pan.
• No Alfredo sauce? Make a simple cream sauce with Greek yogurt, Parmesan, and garlic.
• No broccoli? Use cauliflower, green beans, or zucchini.
• No Parmesan? Use any melty cheese like mozzarella, Monterey Jack, or Asiago.

Ingredients (1 serving):

• 1 large cucumber (8-10 oz / 227-284g)
• 1 can chunk light tuna in water, drained (5 oz / 142g)
• ¼ cup street corn dip (2 oz / 60g)
• ¼ cup diced red onion (1 oz / 28g)
• 1 teaspoon salt, or to taste
• 1 teaspoon black pepper, or to taste
• 1 teaspoon crushed red pepper flakes, or to taste

Instructions:

1. Wash the cucumber. You can peel it if desired, but the skin adds fiber and nutrients. Chop into bite-sized pieces (about ½-inch cubes).
2. Place chopped cucumber in a medium mixing bowl.
3. Dice red onion into small pieces. Add to the bowl with cucumber.
4. Open can of tuna and drain thoroughly. Add drained tuna to the bowl.
5. Add ¼ cup street corn dip to the bowl.
6. Season with 1 teaspoon salt and 1 teaspoon black pepper (adjust to taste).
7. Using a large spoon or fork, gently mix all ingredients until evenly combined. Be careful not to over-mash the tuna.
8. Taste and adjust seasoning if needed.
9. Sprinkle with 1 teaspoon crushed red pepper flakes (adjust for desired spice level).
10. Serve immediately, or cover and refrigerate for up to 2 days. The flavors will meld and intensify when chilled.

Smart Swap Options:

• No street corn dip? Mix 2 tbsp Greek yogurt + 1 tbsp lime juice + ½ tsp chili powder + 1 tbsp cotija/feta.
• No tuna? Use canned chicken, salmon, or chickpeas for vegetarian option.
• No cucumber? Use chopped celery, bell peppers, or zucchini.
• No red onion? Use green onions or shallots for milder flavor.

• Protein Timing – Each meal contains 25-35g of protein to maximize muscle protein synthesis and satiety throughout the day.
• Fiber Distribution – With 10-15g of fiber per meal, blood sugar response is blunted, and digestion is slowed for prolonged fullness.
• Calorie Density Management – Meals use high-volume, low-calorie ingredients (cucumber, broccoli, strawberries) to create satisfying portions without excess calories.
• Healthy Fat Inclusion – Fats from chia seeds, avocado oil, and dairy support hormone regulation and nutrient absorption without spiking glucose.
• Hydration Focus – Water-rich foods (cucumber, strawberries, broccoli) contribute to daily hydration needs, often mistaken for hunger.