Turmeric Lentil Soup
🍽️ Recipe: Turmeric Lentil Soup Boil 50g red lentils with 1 tsp turmeric, garlic, and low-sodium veggie broth. Add 30g fresh spinach at the end. Serve with 1 slice whole-grain bread (if tolerated).
Oatmeal with Flax & Berries
🍽️ Recipe: Oatmeal with Flax & Berries Cook 40g oats in water. Add 1 tbsp ground flaxseeds (10g) and 50g fresh blueberries. Optional: 1 tsp honey.
Feijão Verde Salad
🍽️ Recipe: Feijão Verde Salad Steam 1 cup green beans. Mix with ½ cup hearts of palm + 10 cherry tomatoes + 1 tsp olive oil.
Moqueca de Peixe Light
🍽️ Recipe: Moqueca de Peixe Light Simmer 120g fish in ½ cup coconut milk + 1 cup veggies + 1 tsp palm oil. Finish with lime.
Açaí Power Bowl
🍽️ Recipe: Açaí Power Bowl “Blend 100g açaí pulp + 1 banana. Top with 30g granola + 1 tsp chia seeds.”
Mediterranean Sea Bass
🍽️ Recipe: Mediterranean Sea Bass Bake 100g sea bass with 1 cup zucchini/eggplant slices. Garnish with lemon + oregano.
Caprese Quinoa Salad
🍽️ Recipe: Caprese Quinoa Salad Mix ½ cup quinoa + 60g mozzarella + 10 cherry tomatoes + 5 basil leaves + 1 tsp olive oil.
Polenta Berry Breakfast
🍽️ Recipe: Polenta Berry Breakfast Cook 40g polenta in almond milk. Top with ½ cup strawberries + 1 tsp chia seeds.
Cottage Cheese & Pineapple
🍽️ Recipe: Cottage Cheese & Pineapple Mix 100 g cottage cheese with 50 g diced pineapple.
Baked Salmon, Sweet Potato & Broccoli
🍽️ Recipe: Baked Salmon, Sweet Potato & Broccoli Bake salmon (80 g) with lemon, roast sweet potato (100 g), steam broccoli (50 g).
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