Recipe 1 — Berry Oat & Yogurt Jar (Breakfast, 5 minutes to assemble)

Serves: 1 (multiply as needed)

Ingredients:

• 1/2 cup rolled oats
• 1/2 cup Greek yogurt (or plant yogurt)
• 1/2 cup mixed berries (fresh or frozen)
• 1 tbsp chia seeds (optional)
• 1 tsp honey or maple syrup (optional)

Method: In a jar layer oats, yogurt, berries, and chia seeds. Refrigerate or eat immediately. For grab-and-go, make 3 jars on Sunday and store in fridge for up to 4 days.

Substitutions: Oats → quick oats; Greek yogurt → cottage cheese or silken tofu; berries → sliced banana or grated apple.

Recipe 2 — Lemon-Garlic Chicken Bowl (Lunch/Dinner, 20–25 minutes; batchable)

Serves: 2

Ingredients:

• 2 chicken breasts (or 2 firm tofu blocks)
• 2 cups cooked brown rice or quinoa
• 1 cup roasted mixed vegetables
• 2 tbsp olive oil, 2 cloves garlic, juice of 1 lemon
• Salt, pepper, paprika to taste

Method: Season chicken with salt, pepper, paprika. Pan-sear 6–8 minutes per side until cooked. For tofu, press, cube, and pan-fry until golden. Toss with lemon, chopped garlic, and a drizzle of oil. Serve on a bed of grains and roasted vegetables.

Batch tip: Cook all four breasts at once; slice and refrigerate. Reheat briefly in a skillet or microwave.

Substitutions: Chicken → canned tuna or chickpeas; lemon → lime; grains → bulgur or cauliflower rice.

Recipe 3 — Savory Spinach & Egg Muffins (Breakfast, bake 20 minutes)

Serves: 6 muffins

Ingredients:

• 6 eggs (or 1 1/2 cups chickpea flour + water for vegan version)
• 1 cup baby spinach, chopped
• 1/4 cup grated cheese (optional)
• Salt, pepper, chili flakes

Method: Whisk eggs and seasonings, fold in spinach and cheese, pour into greased muffin tin, bake at 180°C (350°F) for 18–20 minutes. Store in fridge for up to 4 days and reheat for 30 seconds.

Substitutions: Spinach → kale or grated zucchini; eggs → silken tofu or chickpea batter for vegan muffins.

Recipe 4 — Mediterranean Chickpea Salad (Lunch, 10 minutes)

Serves: 2

Ingredients:

• 1 can chickpeas, drained and rinsed
• 1 cup cherry tomatoes, halved
• 1/2 cucumber diced, 1/4 red onion sliced
• 2 tbsp olive oil, 1 tbsp red wine vinegar, herbs (oregano, parsley)

Method: Toss all ingredients in a bowl. This salad holds well for 2–3 days and makes a great lunch over greens or inside a pita.

Substitutions: Chickpeas → black beans or lentils; red wine vinegar → lemon juice; add feta or olives if desired.

Recipe 5 — Peanut Butter Banana Smoothie (Breakfast, 3 minutes)

Serves: 1

Ingredients:

• 1 banana, 1 tbsp peanut butter, 1 cup milk or plant milk
• 1/4 cup oats (optional), ice if desired

Method: Blend until smooth. For extra protein add a scoop of protein powder or 1/4 cup Greek yogurt.

Substitutions: Peanut butter → almond or tahini; banana → frozen mango or berries.

Recipe 6 — Quick Teriyaki Tofu & Veggies (Lunch/Dinner, 15 minutes)

Serves: 2

Ingredients:

• 1 block firm tofu, cubed
• 2 cups mixed stir-fry vegetables (frozen mix works)
• 2 tbsp soy sauce, 1 tbsp honey or maple, 1 tsp sesame oil

Method: Pan-fry tofu until golden. Stir-fry vegetables, add sauce and toss. Serve with rice or noodles.

Substitutions: Tofu → tempeh, chicken, or extra beans; soy sauce → tamari or coconut aminos.

Recipe 7 — Overnight Chia Pudding with Berries (Breakfast, overnight)

Serves: 1

Ingredients:

• 3 tbsp chia seeds, 1 cup milk or plant milk, 1 tsp vanilla, berries to top

Method: Mix chia, milk, vanilla. Refrigerate overnight and top with berries in the morning.

Substitutions: Chia → ground flaxseed (needs extra liquid); berries → stewed apple or pear.

Recipe 8 — One-Pan Mexican Rice & Beans (Lunch/Dinner, 25 minutes)

Serves: 4

Ingredients:

• 1 cup rice, 1 can black beans, 1 can tomatoes, 1 onion, 1 tsp cumin, chili powder

Method: Sauté onion, add rice and spices, add tomatoes and water and cook until rice is tender. Stir in beans at the end and heat through. Top with avocado if available.

Substitutions: Rice → quinoa; black beans → pinto or kidney beans.

Recipe 9 — Cottage Cheese & Fruit Bowl (Breakfast, 3 minutes)

Serves: 1

Ingredients:

• 1 cup cottage cheese or Greek yogurt, sliced fruit, sprinkle of seeds or nuts

Method: Combine and eat. Swap fruit by season.

Substitutions: Cottage cheese → plain yogurt; seeds → granola.

Recipe 10 — Herb-Roasted Salmon or Chickpea Cakes (Dinner, 20–25 minutes)

Serves: 2

Ingredients (salmon): 2 salmon fillets, herbs, lemon, olive oil.
Ingredients (chickpea cakes): 1 can chickpeas mashed, 1/2 onion, 1 tsp cumin, 1 egg or flax binder, 1/2 cup breadcrumbs or oats.

Method: Roast salmon 12–15 minutes at 200°C (400°F). For chickpea cakes, mix ingredients, form patties, pan-fry 3–4 min each side.

Substitutions: Salmon → white fish or tempeh; chickpea cakes → falafel mix or bean patties.

Recipe 11 — Quick Veggie Stir-Fry Wrap (Breakfast or Lunch, 10 minutes)

Serves: 2

Ingredients:

• Whole wheat wraps, leftover roasted vegetables, hummus or sauce, handful greens

Method: Warm veggies, spread hummus on wrap, add veggies and greens, fold. Eat warm or cold.

Substitutions: Wrap → pita or lettuce wrap; hummus → tahini or yogurt sauce.

Recipe 12 — Mediterranean Grain Bowl with Tahini Drizzle (Lunch/Dinner, 10 minutes)

Serves: 2

Ingredients:

• 2 cups cooked grains, 1 cup chopped cucumber & tomato, 1/2 cup olives, handful herbs, 3 tbsp tahini + lemon to thin

Method: Layer grains, veggies, olives, drizzle tahini mixed with lemon and water to thin. Add pre-cooked protein on top.

Substitutions: Tahini → Greek yogurt or pesto; olives → capers or sun-dried tomatoes.

Recipe 13 — Apple-Cinnamon Oat Pancake (Breakfast, 10 minutes)

Serves: 2 small pancakes

Ingredients:

• 1 cup oats (blended into flour), 1 egg or banana binder, 1/2 cup milk, 1 apple grated, 1/2 tsp cinnamon

Method: Mix and fry like pancakes for 2–3 minutes each side. Serve with yogurt or nut butter.

Substitutions: Oat flour → whole wheat flour; apple → grated zucchini for savory twist.

Recipe 14 — Roast Veg & Pesto Pasta (Dinner, 20 minutes)

Serves: 2–3

Ingredients:

• 200g pasta, 2 cups roasted veg, 3 tbsp pesto (store-bought or blended basil + olive oil + Parmesan or nutritional yeast)

Method: Toss cooked pasta with roasted vegetables and pesto. Reheat gently if preparing earlier.

Substitutions: Pasta → spiralized zucchini; pesto → tomato sauce or tahini lemon dressing.