Grapefruit-Avocado Salad
🍽️ Recipe: Grapefruit-Avocado Salad Mix 50g greens, ½ grapefruit segments, ½ sliced avocado, 2 chopped plums. Dress with olive oil-lemon vinaigrette.
Lean Beef & Quinoa Power Salad
🍽️ Recipe: Lean Beef & Quinoa Power Salad Grill lean beef sirloin (70g) to medium-rare, rest and slice. Mix cooked quinoa (40g) with mixed greens (70g), diced bell peppers (60g), and cherry tomatoes (50g). Drizzle with olive oil (8ml) and top with beef.
Thai Basil Chicken Lettuce Wraps
🍽️ Recipe: Thai Basil Chicken Lettuce Wraps Stir-fry 100g chicken breast with 1 tbsp coconut oil, 10g Thai basil, garlic, and chili (optional). Serve in 4 large lettuce leaves (80g) with lime wedge.
White Bean & Veggie Soup
🍽️ Recipe: White Bean & Veggie Soup Simmer 50g soaked white beans with 100g zucchini, 50g carrots, and herbs in 300ml vegetable broth. Blend until creamy.
Avocado-Shrimp Hand Rolls
🍽️ Recipe: Avocado-Shrimp Hand Rolls Boil 60g shrimp. Mash ¼ avocado (40g) with lime. Roll in nori sheets with 30g quinoa (sub for white rice). Sprinkle with sesame seeds.
Quinoa Vegetable Salad
🍽️ Recipe: Quinoa Vegetable Salad Cook quinoa (60g) until fluffy. Mix with diced bell peppers (80g), fresh spinach (60g), lemon juice (15ml), and olive oil (8ml). Season with herbs.
Beef & Quinoa Bowl
🍽️ Recipe: Beef & Quinoa Bowl Grill 100g lean beef strips. Mix with 50g cooked quinoa, 50g diced cucumber, and 1 tbsp lemon-olive oil dressing. Garnish with parsley.
Sleepy Lentil Salad
🍽️ Recipe: Sleepy Lentil Salad Combine ½ cup lentils + 2 cups spinach + 20g walnuts + 30g feta + 1 tsp olive oil.
Baked Sweet Potato & Chicken
🍽️ Recipe: Baked Sweet Potato & Chicken Bake 100g sweet potato and 100g chicken breast (no skin) with olive oil (1 tsp). Steam 50g zucchini. Season with herbs (no chili/pepper).
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).
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