Ingredients

• 2 slices whole-grain bread, 1 ripe avocado, 2 eggs, salt and pepper
• Optional: red pepper flakes, lemon juice, microgreens

Instructions

1. Toast bread. Mash avocado with a fork; add salt, pepper, and a squeeze of lemon. Spread on toast.
2. Fry or poach eggs. Place one egg on each toast. Season and top with red pepper flakes or greens. Serve.

Ingredients

• 4 salmon fillets (6 oz each), 2 tbsp olive oil, 1 lemon (juice + slices), 2 tbsp fresh dill
• Salt and pepper, optional: garlic

Instructions

1. Brush salmon with olive oil; season with salt and pepper. Top with dill and lemon juice.
2. Grill or bake at 400°F (200°C) 12–15 min until flaky. Serve with lemon slices.

Ingredients

• 1 cup quinoa (rinsed), 2 cups water, 2 cups mixed veggies (e.g. zucchini, bell pepper, onion)
• 1 can chickpeas (rinsed), 2 tbsp tahini, 1 lemon (juice), salt and pepper

Instructions

1. Cook quinoa in water per package. Roast vegetables and chickpeas with oil at 400°F (200°C) 20–25 min.
2. Mix tahini with lemon juice and a little water. Serve quinoa topped with veggies and tahini drizzle.

Ingredients

• 2 cups frozen mixed berries, 1 banana, 1/4 cup milk or plant milk, 1 tbsp honey (optional)
• Toppings: granola, sliced banana, chia seeds, coconut flakes

Instructions

1. Blend frozen berries, banana, milk, and honey until thick and smooth. Pour into bowls.
2. Top with granola, banana slices, chia seeds, and coconut. Eat with a spoon.

Ingredients

• 1 onion (diced), 2 carrots (diced), 2 celery stalks (diced), 1 can diced tomatoes, 1 can cannellini beans
• 4 cups vegetable broth, 1/2 cup small pasta, 2 cups spinach, basil, salt and pepper

Instructions

1. Sauté onion, carrots, celery 5 min. Add tomatoes, beans, broth. Bring to boil; simmer 20 min.
2. Add pasta; cook 10 min. Stir in spinach and basil. Season and serve with Parmesan if desired.

Ingredients

• 1 head cauliflower (florets), 1 can black beans (rinsed), 1 tsp cumin, 1/2 tsp chili powder
• 8 small tortillas, lime, cilantro, optional: avocado, salsa

Instructions

1. Toss cauliflower with oil, cumin, chili powder. Roast at 425°F (220°C) 20 min. Warm beans.
2. Fill tortillas with cauliflower and beans. Top with lime, cilantro, and optional avocado or salsa.