Healthy recipes

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🥣 Breakfast: Overnight Oats with Berries & Chia

Ingredients:

  • ½ cup rolled oats

  • 1 cup unsweetened almond milk (or any milk)

  • 1 tbsp chia seeds

  • ½ tsp cinnamon

  • ½ cup mixed berries (fresh or frozen)

  • 1 tsp maple syrup or honey (optional)

Instructions:

  1. Mix oats, almond milk, chia seeds, and cinnamon in a jar or bowl.

  2. Stir in berries and sweetener.

  3. Cover and refrigerate overnight.

  4. Enjoy cold or warm it up in the morning.



🥗 Lunch: Quinoa & Chickpea Salad

Ingredients:

  • 1 cup cooked quinoa

  • 1 cup canned chickpeas (rinsed)

  • ½ cup chopped cucumber

  • ½ cup cherry tomatoes, halved

  • ¼ cup red onion, finely chopped

  • 2 tbsp fresh parsley, chopped

  • Juice of 1 lemon

  • 2 tbsp olive oil

  • Salt & pepper to taste

Instructions:

  1. Combine quinoa, chickpeas, cucumber, tomatoes, onion, and parsley.

  2. Whisk lemon juice, olive oil, salt, and pepper; pour over salad.

  3. Toss well and serve chilled.

🍲 Dinner: Baked Salmon with Roasted Veggies

Ingredients:

  • 2 salmon fillets

  • 1 cup broccoli florets

  • 1 cup sliced carrots

  • 1 tbsp olive oil

  • 1 tsp garlic powder

  • Salt & pepper

  • Lemon wedges (optional)

Instructions:

  1. Preheat oven to 400°F (200°C).

  2. Toss broccoli and carrots with olive oil, garlic powder, salt, and pepper.

  3. Place veggies on a baking sheet; add salmon fillets on top.

  4. Bake for 15-20 minutes until salmon is cooked and veggies are tender.

  5. Squeeze lemon over salmon before serving.

🍎 Snack: Greek Yogurt with Nuts & Honey

Ingredients:

  • ½ cup plain Greek yogurt

  • 1 tbsp mixed nuts (almonds, walnuts, pistachios)

  • 1 tsp honey or maple syrup

  • A pinch of cinnamon (optional)

Instructions:

  1. Scoop yogurt into a bowl.

  2. Top with nuts, drizzle honey, and sprinkle cinnamon.

  3. Mix and enjoy a satisfying snack.

🧠 Tips for Healthy Cooking

  • Use olive oil or avocado oil for healthy fats.

  • Opt for whole, minimally processed ingredients.

  • Spice it up with herbs and spices instead of salt.

  • Incorporate plenty of vegetables for fiber and nutrients.

  • Cook with methods like baking, steaming, grilling, or sautéing.

  • Adjust portion sizes to fit your energy needs and goals.