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:

  1. In a glass or bowl, layer Greek yogurt at the bottom.

  2. Add a layer of granola, followed by a sprinkle of chia seeds.

  3. Top with fresh berries and drizzle honey over the top.

  4. 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

Omelette with black beans and bell peppers

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:

  1. Whisk eggs in a bowl and season with salt and pepper.

  2. In a non-stick pan, pour the eggs and let them set slightly.

  3. Add black beans, bell peppers, tomatoes, and cheese on one half.

  4. 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 bowl with almonds and banana

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:

  1. Mix cooked quinoa with chopped almonds in a bowl.

  2. Top with yogurt and sliced banana.

  3. 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

Berries smoothy with banana and almond butter

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:

  1. 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

Avocado Toast with Poached Egg

Ingredients:

  • 1 slice whole-grain bread

  • 1/2 ripe avocado

  • 1 poached egg

  • Salt and pepper to taste

Preparation:

  1. 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

Spinach and Feta Omelette

Ingredients:

  • 2 eggs

  • 1 cup fresh spinach

  • 2 tablespoons feta cheese

  • Salt and pepper to taste

Preparation:

  1. 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

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:

  1. 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

Peanut Butter Banana Wrap

Ingredients:

  • 1 whole-grain tortilla

  • 2 tablespoons peanut butter

  • 1 banana

Preparation:

  1. 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