🥗 Healthy Recipe Dashboard

Click on any recipe to see ingredients • Based on whole food principles

🌅 Breakfast

Overnight Oats with Berries
Fiber-rich, no cooking required
Ingredients:
  • ¾ cup old-fashioned rolled oats
  • ¾ cup unsweetened almond milk (or milk of choice)
  • ½ cup fresh berries (blueberries, strawberries)
  • 1 tbsp chia seeds
  • 1 tsp vanilla extract
  • 1 tbsp almond butter
  • Cinnamon to taste
Veggie Scrambled Eggs
High protein, nutrient dense
Ingredients:
  • 3 large eggs
  • 1 cup spinach, chopped
  • ½ bell pepper, diced
  • ¼ cup mushrooms, sliced
  • 2 tbsp olive oil
  • ¼ avocado, sliced
  • Salt and pepper to taste
  • Fresh herbs (parsley, chives)
Greek Yogurt Berry Bowl
Probiotic-rich, high protein
Ingredients:
  • 1 cup plain Greek yogurt (unsweetened)
  • ½ cup mixed berries
  • 2 tbsp chopped walnuts
  • 1 tbsp ground flaxseed
  • 1 tsp honey (optional)
  • Cinnamon
  • Mint leaves for garnish
Avocado Toast with Seeds
Healthy fats, fiber
Ingredients:
  • 2 slices whole grain bread
  • 1 ripe avocado
  • 1 tbsp pumpkin seeds
  • 1 tbsp sunflower seeds
  • 1 medium tomato, sliced
  • Lemon juice
  • Sea salt and black pepper
  • Red pepper flakes (optional)
Chia Seed Pudding
Omega-3 rich, make ahead
Ingredients:
  • 3 tbsp chia seeds
  • 1 cup unsweetened coconut milk
  • 1 tsp vanilla extract
  • ½ banana, mashed
  • 1 tbsp almond butter
  • Fresh fruit for topping
  • Cinnamon
Green Smoothie Bowl
Nutrient dense, antioxidant rich
Ingredients:
  • 1 cup spinach
  • ½ frozen banana
  • ½ cup unsweetened almond milk
  • 1 tbsp almond butter
  • 1 tbsp chia seeds
  • ½ apple, diced
  • Granola (unsweetened) for topping
  • Coconut flakes

🥙 Lunch

Quinoa Vegetable Bowl
Complete protein, fiber rich
Ingredients:
  • 1 cup cooked quinoa
  • 1 cup roasted vegetables (broccoli, bell peppers, zucchini)
  • ½ cup chickpeas
  • ¼ avocado, sliced
  • 2 tbsp tahini
  • 1 tbsp lemon juice
  • 2 tbsp olive oil
  • Fresh herbs (parsley, cilantro)
  • Salt and pepper
Chickpea Kale Wraps
Plant protein, portable
Ingredients:
  • 2 whole wheat tortillas
  • 1 cup cooked chickpeas, mashed
  • 2 cups kale, massaged with lemon
  • ½ avocado, mashed
  • 1 tbsp Dijon mustard
  • ¼ cup diced cucumber
  • ¼ cup shredded carrots
  • 2 tbsp hemp seeds
  • Lemon juice and olive oil
Lentil Vegetable Soup
High fiber, warming
Ingredients:
  • 1 cup red lentils
  • 3 cups vegetable broth
  • 1 onion, diced
  • 2 carrots, diced
  • 2 celery stalks, diced
  • 3 cloves garlic, minced
  • 1 can diced tomatoes
  • 2 tbsp olive oil
  • Cumin, turmeric, paprika
  • Fresh spinach
Egg Salad Lettuce Wraps
Low carb, high protein
Ingredients:
  • 4 hard-boiled eggs
  • 6 large lettuce leaves (butter lettuce)
  • ½ avocado, mashed
  • 1 tbsp Dijon mustard
  • 1 celery stalk, diced
  • 2 tbsp fresh chives
  • 1 tbsp olive oil
  • Salt and pepper
  • Carrot sticks for sides
Rainbow Chopped Salad
Antioxidant rich, colorful
Ingredients:
  • 2 cups mixed greens
  • ½ cup red cabbage, shredded
  • 1 bell pepper, diced
  • 1 cucumber, diced
  • 1 cup cherry tomatoes, halved
  • ½ cup cooked quinoa
  • ¼ cup pumpkin seeds
  • 3 tbsp olive oil
  • 2 tbsp lemon juice
  • Fresh herbs
Cooled Brown Rice Bowl
Resistant starch, gut healthy
Ingredients:
  • 1 cup brown rice (cooked, cooled 24+ hours)
  • 4 oz grilled chicken breast
  • 1 cup steamed broccoli
  • ½ cup edamame
  • ¼ cup sliced almonds
  • 2 tbsp sesame oil
  • 1 tbsp rice vinegar
  • 1 tsp ginger, grated
  • Green onions

🍽️ Dinner

Baked Salmon with Vegetables
Omega-3 rich, one-pan meal
Ingredients:
  • 4 oz salmon fillet
  • 2 cups mixed vegetables (zucchini, bell peppers, onion)
  • 2 tbsp olive oil
  • 1 lemon, sliced
  • 2 cloves garlic, minced
  • Fresh herbs (dill, parsley)
  • Salt and pepper
  • Side of steamed asparagus
Stuffed Bell Peppers
Fiber rich, satisfying
Ingredients:
  • 4 large bell peppers, tops cut, seeded
  • 1 cup quinoa, cooked
  • ½ cup black beans
  • ½ cup corn
  • 1 onion, diced
  • 2 cloves garlic, minced
  • 1 can diced tomatoes
  • ¼ cup fresh cilantro
  • Cumin and paprika
  • Optional: sprinkle of cheese
Grilled Chicken with Sweet Potato
Lean protein, complex carbs
Ingredients:
  • 4 oz chicken breast
  • 1 medium sweet potato, cubed
  • 2 cups Brussels sprouts, halved
  • 3 tbsp olive oil
  • 1 tsp rosemary
  • 1 tsp thyme
  • 2 cloves garlic, minced
  • Salt and pepper
  • Lemon for serving
Vegetarian Stir-Fry
Quick cooking, nutrient dense
Ingredients:
  • 1 block firm tofu, cubed
  • 2 cups mixed vegetables (broccoli, snap peas, carrots)
  • 1 bell pepper, sliced
  • 2 tbsp sesame oil
  • 3 cloves garlic, minced
  • 1 tbsp ginger, grated
  • 2 tbsp low-sodium soy sauce
  • 1 tbsp rice vinegar
  • Sesame seeds for garnish
Zucchini Noodles with Pesto
Low carb, fresh
Ingredients:
  • 3 medium zucchini, spiralized
  • 2 cups fresh basil
  • ¼ cup pine nuts
  • 3 cloves garlic
  • ½ cup olive oil
  • ¼ cup nutritional yeast
  • 1 cup cherry tomatoes, halved
  • Salt and pepper
  • Optional: grilled chicken
Bean and Vegetable Chili
Plant protein, warming
Ingredients:
  • 1 cup kidney beans
  • 1 cup black beans
  • 1 can diced tomatoes
  • 1 onion, diced
  • 2 bell peppers, diced
  • 3 cloves garlic, minced
  • 2 tbsp olive oil
  • Chili powder, cumin, paprika
  • Vegetable broth
  • Fresh cilantro

🥜 Healthy Snacks

Hummus with Veggie Sticks
Fiber and protein
Ingredients:
  • ½ cup homemade hummus
  • 1 cup carrot sticks
  • 1 cup cucumber slices
  • 1 cup bell pepper strips
  • Celery sticks
Mixed Nuts and Seeds
Healthy fats, portable
Ingredients:
    ¼ cup almonds
  • ¼ cup walnuts
  • 2 tbsp pumpkin seeds
  • 2 tbsp sunflower seeds
  • Pinch of sea salt
Apple with Almond Butter
Natural sweetness, protein
Ingredients:
  • 1 medium apple, sliced
  • 2 tbsp natural almond butter
  • Sprinkle of cinnamon
Energy Balls
No-bake, satisfying
Ingredients:
  • 1 cup dates, pitted
  • ½ cup almonds
  • 2 tbsp chia seeds
  • 2 tbsp coconut flakes
  • 1 tsp vanilla extract
  • Pinch of sea salt
Yogurt with Berries
Probiotic, antioxidants
Ingredients:
  • ½ cup plain Greek yogurt
  • ½ cup mixed berries
  • 1 tbsp chopped nuts
  • 1 tsp honey (optional)
  • Mint leaves
Hard-Boiled Eggs
Complete protein, portable
Ingredients:
  • 2 hard-boiled eggs
  • Sea salt
  • Black pepper
  • Everything bagel seasoning (optional)