Every Day Recipes
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Blueberry Banana Muffins
Moist and fluffy muffins bursting with the natural sweetness of bananas and juicy blueberries.
INGREDIENTS
- Ripe bananas
- Fresh or frozen blueberries
- Whole wheat or almond flour
- Rolled oats
- Eggs
- Greek yogurt or unsweetened applesauce
- Baking powder
- Cinnamon
- Vanilla extract
➡ Nutritional Info: Calories: 150; Protein: 4g; Carbohydrates: 22g; Fiber: 3g; Total Fat: 5g; Sugars: 9g; Sodium: 90mg
Carrot Cake Cookies
Soft, spiced cookies capture the flavors of classic carrot cake with a nutritious twist, perfect for a guilt-free snack or dessert.
INGREDIENTS
- Rolled oats
- Grated carrots
- Almond flour
- Coconut oil or unsweetened
- Applesauce
- Maple syrup or honey
- Cinnamon
- Nutmeg
- Baking powder
- Walnuts or pecans (optional)
- Raisins (optional)
➡ Nutritional Info: Carbs: 30.8g Net Carbs: 8.3g Protein: 14.2g Fat: 24.4g Calories: 402
Coconut Energy Bites
Sweet and chewy energy bites featuring coconut and oats. Perfect for a healthy, on-the-go snack.
INGREDIENTS
- Rolled oats
- Shredded unsweetened coconut
- Almond or peanut butter
- Honey or maple syrup
- Vanilla extract
- Chia seeds or flaxseeds
➡ Nutritional Info: Calories: 100; Protein: 2g; Carbohydrates: 10g; Fiber: 2g; Total Fat: 6g; Sugars: 5g; Sodium: 10mg
Creamy Chicken & Broccoli
A creamy, protein-rich chicken and broccoli dish made with a light yogurt-based sauce. Comforting and healthy.
INGREDIENTS
- Chicken breast (cubed)
- Broccoli florets
- Greek yogurt or coconut cream
- Garlic (minced)
- Chicken broth (low sodium)
- Olive oil
- Lemon juice
- Parmesan cheese (optional)
- Salt and pepper
➡ Nutritional Info: Calories: 300 Protein: 35g Carbohydrates: 10g Fiber: 3g Total Fat: 12g Sugars: 2g Sodium: 250mg
Lentil & Spinach
A hearty, plant-based soup loaded with lentils, spinach, and aromatic spices. A comforting option for chilly days.
INGREDIENTS
- Green or red lentils
- Fresh spinach
- Onion (chopped)
- Garlic (minced)
- Carrots (chopped)
- Celery (chopped)
- Tomato paste
- Vegetable or chicken broth (low sodium)
- Olive oil
- Ground cumin or coriander
➡ Nutritional Info: Carbs: Calories: 250; Protein: 15g; Carbohydrates: 30g; Fiber: 10g Total Fat: 5g; Sugars: 4g; Sodium: 300mg
Pumpkin Spice Energy Balls
Fall-inspired energy balls featuring the warm flavors of pumpkin and spices. A satisfying and healthy treat.
INGREDIENTS
- Rolled oats
- Canned pumpkin puree
- Almond or peanut butter
- Maple syrup
- Ground cinnamon
- Ground nutmeg
- Chia seeds or flaxseeds
➡ Nutritional Info: Carbs: Calories: 100; Protein: 2g; Carbohydrates: 12g; Fiber: 2g; Total Fat: 5g; Sugars: 6g; Sodium: 20mg
Salmon Quinoa Bowl
A wholesome bowl featuring juicy salmon, fluffy quinoa, and fresh greens, complemented with creamy avocado and a light lemon dressing.
INGREDIENTS
- Salmon fillet
- Quinoa
- Spinach or mixed greens
- Cherry tomatoes
- Avocado
- Olive oil
- Lemon juice
- Salt and pepper
- Fresh parsley or cilantro
➡ Nutritional Info: Calories: 400; Protein: 32g; Carbohydrates: 24g; Fiber: 5g; Total Fat: 18g; Sugars: 1g; Sodium: 200mg
Sweet Potato Turkey Skillet
A one-skillet meal packed with ground turkey, sweet potatoes, and colorful veggies. Perfect for a quick, hearty dinner.
INGREDIENTS
- Ground turkey
- Sweet potato (cubed)
- Bell peppers (chopped)
- Onion (chopped)
- Garlic (minced)
- Olive oil
- Paprika
- Cumin
- Salt and pepper
- Fresh parsley (optional)
➡ Nutritional Info: Calories: 350; Protein: 28g; Carbohydrates: 25g; Fiber: 5g; Total Fat: 12g; Sugars: 5g; Sodium: 350mg
Blueberry Energy Bites
Bite-sized, no-bake energy balls loaded with oats, dried blueberries, and nut butter. A perfect pick-me-up snack.
INGREDIENTS
- Rolled oats
- Almond or peanut butter
- Honey or maple syrup
- Dried blueberries
- Chia seeds
- Vanilla extract
➡ Nutritional Info: Calories: 100; Protein: 3g; Carbohydrates: 12g; Fiber: 2g; Total Fat: 5g; Sugars: 5g; Sodium: 30mg
Lamb And Veggies Stir-Fry
Tender lamb strips stir-fried with vibrant vegetables and seasoned with a savory soy-ginger sauce. A delicious and nutrient-rich dish.
INGREDIENTS
- Ground lamb or lamb strips
- Broccoli florets
- Bell peppers (sliced)
- Carrots (julienned)
- Snap peas
- Soy sauce or tamari (low sodium)
- Garlic (minced)
- Ginger (grated)
- Sesame oil
➡ Nutritional Info: Calories: 400; Protein: 30g; Carbohydrates: 20g; Fiber: 4g; Total Fat: 20g; Sugars: 3g; Sodium: 500mg
CHEWY SWEET POTATO COOKIES
Soft, chewy cookies made with sweet potatoes, oats, and warming spices. A naturally sweet and healthy dessert option.
INGREDIENTS
- Mashed sweet potato
- Rolled oats
- Almond flour
- Maple syrup or honey
- Cinnamon
- Nutmeg
- Baking powder
- Dark chocolate chips or raisins (optional)
➡ Nutritional Info: Calories: 110; Protein: 2g; Carbohydrates: 15g; Fiber: 2g; Total Fat: 4g; Sugars: 6g; Sodium: 50mg
SALMON & BROCCOLI RICE BOWL
A nutrient-packed bowl combining flaky salmon, tender broccoli, and hearty brown rice, topped with a tangy soy-ginger sauce. This dish is perfect for a quick, balanced meal.
INGREDIENTS
- Salmon fillet
- Broccoli florets
- Brown rice
- Soy sauce or tamari (low sodium)
- Sesame oil
- Garlic (minced)
- Fresh ginger (grated)
- Lemon or lime juice
- Sesame seeds (optional)
➡ Nutritional Info: Calories: 350; Protein: 30g; Carbohydrates: 30g; Fiber: 4g; Total Fat: 12g; Sugars: 2g; Sodium: 400mg
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