Recipes

Breakfast

Scrambled egg whites with mixed vegetables

Scrambled Vegetable Egg-White

Serves: 2 • Prep time: 10 mins

Ingredients

  • 4–6 egg whites
  • ¼ cup of diced tomatoes
  • A handful of spinach
  • ¼ cup of mushrooms
  • Salt, pepper, and onion powder (to your liking)
  • Optional: Add a bit of Parmesan cheese

Directions

  1. Spray the pan lightly with oil or cooking spray. (You can also use a nonstick pan.)
Oatmeal with mixed berries

Oatmeal

Serves: 1 • Prep time: 5 mins

Ingredients

  • ⅓ cup of quick oats
  • 1 cup of water (or you may use unsweetened almond milk)
  • ½ tsp of cinnamon
  • 1 tbsp of ground flaxseed
  • 2–3 tbsp of berries (you can use blueberries, strawberries, or both)

Directions

  1. Bring the liquid (water or almost milk) to a simmer in a pot on medium heat.

Lunch & Dinner

Tuna salad in lettuce leaves as wraps

Tuna Salad In A Lettuce Wrap

Serves: 3 • Prep time: 10 mins

Ingredients

  • 1 can of tuna (drain all of the water)
  • 1 tbsp light mayo (or you may use Greek yogurt)
  • Some diced celery
  • Salt and pepper
  • Lemon juice
  • Large lettuce leaves (such as romaine or butter lettuce)

Directions

  1. Mix the tuna, mayo (or Greek yogurt), diced celery, seasonings, and lemon juice in a bowl till everything is combined.
Vegetables and shrimp stir-fried

Vegetable Shrimp Stir-Fry

Serves: 2 • Prep time: 15 mins

Ingredients

  • ½ lb of peeled shrimp
  • 1 cup of broccoli
  • ½ cup of pieces of carrots
  • 1 tbsp of low-sodium soy sauce (or coconut aminos if you want)
  • Garlic powder

Directions

  1. Add oil to a pan (or heat the nonstick pan) to medium heat.

Desserts & Snacks

Greek yogurt coverd in berries

Greek Yogurt Cheesecake

Serves: 2 • Prep time: 15 mins

Ingredients

  • ½ cup of plain Greek yogurt
  • 1 tbsp of cream cheese softened
  • ½ tsp of vanilla extract
  • Optional: Berries (strawberries, blueberries, and raspberries)
  • Optional: Sweetener to taste

Directions

  1. Mix Greek yogurt, softened cream cheese, and vanilla extract in a bowl until smooth. (You may add a bit of sweetener for taste.)
Banana cocoa ice cream

Banana Cocoa Ice Cream

Serves: 2 • Prep time: 15 mins

Ingredients

  • 1 frozen banana sliced into pieces
  • 1 tbsp of unsweetened cocoa
  • A splash milk

Directions

  1. Blend the banana pieces, unsweetened cocoa, and a splash of milk in a blender until creamy.

These recipes are only suggestions. You may freely change and adjust portions and ingredients to fit your personal taste or plans for your health.