Ingredients:

• 1 ripe banana
• 2 large eggs
• 1/4 cup rolled oats (gluten-free if needed)
• 1/2 tsp cinnamon
• Optional: a pinch of baking powder for fluffiness

Instructions:

1. Blend all the ingredients in a blender until smooth.
2. Heat a non-stick skillet over medium heat and pour small amounts of batter to form pancakes.
3. Cook for 2-3 minutes on each side until golden brown.
4. Serve with fresh fruit or a dollop of Greek yogurt.

Ingredients:

• 3 tbsp chia seeds
• 1 cup almond milk (or any milk of choice)
• 1 tsp vanilla extract
• 1 tsp honey or maple syrup (optional)
• Toppings: fresh fruit, nuts, or coconut flakes

Instructions:

1. In a jar or bowl, mix chia seeds, almond milk, vanilla extract, and sweetener.
2. Stir well to avoid clumps and refrigerate for at least 4 hours or overnight.
3. Top with your favorite toppings before serving.

Ingredients:

• 2 large eggs
• 1/4 cup diced bell peppers
• 1/4 cup diced onions
• 1/4 cup spinach leaves
• Salt and pepper to taste
• 1 tsp olive oil

Instructions:

1. In a small bowl, whisk the eggs with salt and pepper.
2. Heat the olive oil in a non-stick skillet over medium heat.
3. Add the bell peppers, onions, and spinach, cooking for 2-3 minutes until softened.
4. Pour the eggs over the veggies and cook until set, folding the omelet in half.
5. Serve warm with a side of fresh fruit or a small salad.

Ingredients:

• 1 cup Greek yogurt (unsweetened)
• 1/4 cup granola (low-sugar or grain-free)
• 1/2 cup mixed berries (blueberries, raspberries, or strawberries)
• 1 tsp honey or maple syrup (optional)

Instructions:

1. In a glass or bowl, layer the Greek yogurt, granola, and berries.
2. Drizzle with honey or maple syrup for added sweetness.
3. Serve immediately or prepare in advance for a grab-and-go option.

Ingredients:

• 1 slice of whole-grain or low-carb bread
• 1/2 ripe avocado, mashed
• 1 large egg, cooked to your liking (fried, poached, or scrambled)
• Salt and pepper to taste
• Optional: red pepper flakes or a drizzle of olive oil

Instructions:

1. Toast the bread to your desired crispness.
2. Spread the mashed avocado evenly on the toast.
3. Top with the cooked egg and season with salt, pepper, and optional toppings.
4. Serve immediately for a quick and balanced breakfast.

Ingredients:

• 2 chicken breasts, thinly sliced
• 1 red bell pepper, sliced
• 1 yellow bell pepper, sliced
• 1 cup broccoli florets
• 2 tbsp soy sauce (or tamari for gluten-free)
• 1 tbsp sesame oil
• 1 clove garlic, minced

Instructions:

1. Heat sesame oil in a large skillet over medium-high heat.
2. Add the chicken and cook until lightly browned, about 4-5 minutes.
3. Add the garlic, bell peppers, and broccoli. Stir-fry for another 5-7 minutes, or until the vegetables are tender-crisp.
4. Drizzle with soy sauce, stir well, and serve hot.

Ingredients:

• 4 bone-in chicken thighs
• 1 cup baby carrots
• 1 cup green beans
• 2 tbsp olive oil
• 2 cloves garlic, minced
• 1 tsp dried thyme
• Salt and pepper to taste

Instructions:

1. Preheat the oven to 400°F (200°C).
2. Arrange the chicken thighs, carrots, and green beans on a baking sheet.
3. Drizzle with olive oil and sprinkle with garlic, thyme, salt, and pepper.
4. Bake for 30-35 minutes, or until the chicken is cooked through and the vegetables are tender.
5. Serve warm and enjoy!

Ingredients:

• 4 boneless, skinless chicken breasts
• 2 tbsp olive oil
• Juice of 1 lemon
• 1 tsp garlic powder
• 1 tsp dried oregano
• 1/2 tsp salt
• 1/4 tsp black pepper

Instructions:

1. In a bowl, mix olive oil, lemon juice, garlic powder, oregano, salt, and pepper.
2. Marinate the chicken breasts in the mixture for at least 30 minutes.
3. Preheat a grill to medium-high heat and cook the chicken for 6-8 minutes per side, or until the internal temperature reaches 165°F (74°C).
4. Serve with a side of roasted veggies or a fresh salad.

Ingredients:

• 2 large apples (Honeycrisp or Gala work great)
• 1 teaspoon cinnamon

Instructions:

1. Preheat the oven to 225°F (110°C) and line a baking sheet with parchment paper.
2. Slice the apples as thinly as possible using a mandolin or a sharp knife.
3. Arrange the apple slices on the baking sheet in a single layer and sprinkle with cinnamon.
4. Bake for 1-2 hours, flipping halfway through, until the apples are crisp.
5. Let cool completely before serving. Store in an airtight container for up to a week.

Nutritional Information (per serving):

• Calories: 60
• Protein: 0g
• Fat: 0g
• Carbs: 16g
• Fiber: 3g

Ingredients:

• 1 cup Greek yogurt (full-fat or non-fat)
• 1 tablespoon honey
• 1/2 cup pomegranate seeds
• 1/4 cup pistachios, chopped

1. Line a baking sheet with parchment paper.
2. In a bowl, mix the Greek yogurt and honey until well combined.
3. Spread the yogurt mixture evenly onto the parchment paper, about 1/4 inch thick.
4. Sprinkle the pomegranate seeds and chopped pistachios on top.
5. Freeze for 2-3 hours, until the bark is fully set.
6. Break into pieces and enjoy immediately or store in the freezer in a sealed container.

Nutritional Information (per serving):

• Calories: 90
• Protein: 5g
• Fat: 3g
• Carbs: 12g
• Fiber: 1g