Power Protein Parfait
Ingredients:
1 cup Greek yogurt
1/2 cup granola
1/4 cup fresh berries (blueberries, strawberries)
1 tablespoon chia seeds
1 tablespoon honey
Preparation:
In a glass or bowl, layer Greek yogurt at the bottom.
Add a layer of granola, followed by a sprinkle of chia seeds.
Top with fresh berries and drizzle honey over the top.
Repeat the layers until the container is full.
Nutritional Information (per serving, approximate):
Total Carbs: 30g
Sugars: 15g
Fiber: 5g
Proteins: 15g
Saturated Fat: 2g
Unsaturated Fat: 5g
Fiber Fiesta Omelette
Ingredients:
2 eggs
1/2 cup black beans (cooked)
1/4 cup diced bell peppers
1/4 cup diced tomatoes
1/4 cup shredded cheese (preferably low-fat)
Salt and pepper to taste
Preparation:
Whisk eggs in a bowl and season with salt and pepper.
In a non-stick pan, pour the eggs and let them set slightly.
Add black beans, bell peppers, tomatoes, and cheese on one half.
Fold the omelette in half and cook until the cheese melts.
Nutritional Information (per serving, approximate):
Total Carbs: 20g
Sugars: 3g
Fiber: 7g
Proteins: 18g
Saturated Fat: 5g
Unsaturated Fat: 7g
Quinoa Crunch Bowl
Ingredients:
1/2 cup cooked quinoa
1/4 cup almonds (chopped)
1/4 cup plain yogurt
1/2 banana (sliced)
1 tablespoon almond butter
Preparation:
Mix cooked quinoa with chopped almonds in a bowl.
Top with yogurt and sliced banana.
Drizzle almond butter over the bowl.
Nutritional Information (per serving, approximate):
Total Carbs: 35g
Sugars: 8g
Fiber: 6g
Proteins: 12g
Saturated Fat: 3g
Unsaturated Fat: 8g
Berry Bliss Smoothie Bowl
Ingredients:
1 cup mixed berries (strawberries, blueberries, raspberries)
1/2 banana
1/2 cup Greek yogurt
1 tablespoon chia seeds
1 tablespoon almond butter
Preparation:
Blend berries, banana, and yogurt. Pour into a bowl and top with chia seeds and almond butter.
Nutritional Information (per serving, approximate):
Total Carbs: 25g
Sugars: 12g
Fiber: 7g
Proteins: 10g
Saturated Fat: 2g
Unsaturated Fat: 6g
Avocado Toast with Poached Egg
Ingredients:
1 slice whole-grain bread
1/2 ripe avocado
1 poached egg
Salt and pepper to taste
Preparation:
Mash avocado onto toasted bread, top with a poached egg, and season with salt and pepper
Nutritional Information (per serving, approximate):
Total Carbs: 20g
Sugars: 2g
Fiber: 8g
Proteins: 12g
Saturated Fat: 3g
Unsaturated Fat: 7g
Spinach and Feta Omelette
Ingredients:
2 eggs
1 cup fresh spinach
2 tablespoons feta cheese
Salt and pepper to taste
Preparation:
Whisk eggs, pour into a pan, add spinach and feta, fold, and cook until the cheese melts
Nutritional Information (per serving, approximate):
Total Carbs: 4g
Sugars: 1g
Fiber: 2g
Proteins: 14g
Saturated Fat: 5g
Unsaturated Fat: 6g
Chia Seed Pudding Parfait
Ingredients:
2 tablespoons chia seeds
1/2 cup almond milk
1/4 cup granola
1/4 cup mixed berries
1 tablespoon honey
Preparation:
Mix chia seeds with almond milk, refrigerate, and layer with granola, berries, and honey.
Nutritional Information (per serving, approximate):
Total Carbs: 30g
Sugars: 12g
Fiber: 10g
Proteins: 8g
Saturated Fat: 1g
Unsaturated Fat: 5g
Peanut Butter Banana Wrap
Ingredients:
1 whole-grain tortilla
2 tablespoons peanut butter
1 banana
Preparation:
Spread peanut butter on the tortilla, place a banana in the center, and wrap.
Nutritional Information (per serving, approximate):
Total Carbs: 45g
Sugars: 15g
Fiber: 7g
Proteins: 10g
Saturated Fat: 2g
Unsaturated Fat: 8g