Tools

Ingredients

• 1/2 cup rolled oats
• 1/2 cup milk of choice
• 1/3 cup plain Greek yogurt
• 1 tsp chia seeds
• 1/2 tsp honey or maple syrup
• fruit to top

Steps

1. Add the oats, milk, yogurt, chia seeds, and sweetener to a jar or container.
2. Stir everything together until well combined.
3. Seal the jar and refrigerate overnight, or for at least 4 hours.
4. In the morning, give it a stir and top with fresh or frozen fruit.

Ingredients

• 3/4 cup plain or vanilla Greek yogurt
• 1/4 cup granola
• 1/2 cup berries or sliced fruit
• 1 tsp honey (optional)

Steps

1. Spoon half the yogurt into a glass or bowl.
2. Add half the granola and half the fruit.
3. Repeat the layers with the remaining yogurt, granola, and fruit.
4. Drizzle with honey if you want a bit more sweetness.

Ingredients

• 1 large whole wheat tortilla
• 3 tbsp hummus
• 1/4 cup shredded carrots
• 1/4 cup baby spinach
• 1/4 cup cucumber, thinly sliced
• 2 tbsp red bell pepper, sliced
• salt and pepper

Steps

1. Lay the tortilla flat on a clean surface.
2. Spread the hummus evenly over the center, leaving a small border.
3. Layer the spinach, carrots, cucumber, and bell pepper on top.
4. Season with a small pinch of salt and pepper.
5. Fold in the sides and roll the tortilla up tightly.
6. Cut in half on a diagonal and serve.

Ingredients

• 1 can chickpeas, drained and rinsed
• 3 tbsp plain Greek yogurt or mayo
• 1 stalk celery, chopped
• 1 tbsp Dijon mustard
• 1/4 tsp garlic powder
• salt and pepper
• 4 slices whole wheat bread
• lettuce leaves

Steps

1. Pour the chickpeas into a bowl and mash roughly with a fork, leaving some chunks.
2. Stir in the yogurt, mustard, celery, garlic powder, salt, and pepper.
3. Taste and adjust seasoning.
4. Spoon onto two slices of bread, top with lettuce, and close the sandwiches.

Ingredients

• 4 large flour tortillas
• 1 cup shredded cheese (cheddar or Mexican blend)
• 1 cup cooked chicken, black beans, or sauteed vegetables
• 1 tsp olive oil or cooking spray
• salsa and sour cream for serving

Steps

1. Heat a skillet over medium heat and lightly coat with oil or cooking spray.
2. Lay one tortilla flat in the skillet.
3. Sprinkle half the cheese on one half of the tortilla, then add the filling on top of the cheese.
4. Fold the empty half over the filled half to form a half-moon shape.
5. Cook 2 to 3 minutes per side until golden brown and the cheese has melted.
6. Slide onto a cutting board, let it sit 1 minute, then slice into wedges and serve with salsa.

Ingredients

• 1 lb chicken breast, thinly sliced
• 2 cups mixed vegetables (broccoli, snap peas, bell pepper, or carrots)
• 3 tbsp soy sauce
• 1 tbsp sesame oil or vegetable oil
• 2 cloves garlic, minced
• 1 tsp cornstarch
• 1 tbsp water
• cooked rice for serving

Steps

1. Stir together the soy sauce, cornstarch, and water in a small bowl and set aside.
2. Heat the oil in a large skillet or wok over high heat until it shimmers.
3. Add the chicken in a single layer and cook 4 to 5 minutes, stirring occasionally, until no pink remains.
4. Add the garlic and vegetables and stir-fry 3 to 4 minutes until the vegetables are bright and just tender.
5. Pour the sauce over the pan and stir for about 1 minute until everything is coated and the sauce thickens slightly.
6. Serve over rice.

Ingredients

• 1/2 cup hummus
• 1 cup baby carrots
• 1 cup cucumber slices
• 1/2 cup bell pepper strips

Steps

1. Rinse and slice the vegetables.
2. Spoon the hummus into a small bowl.
3. Arrange the vegetables around the bowl and dip.

Ingredients

• 3/4 cup plain Greek yogurt
• 1/2 cup berries or sliced fruit
• 1 tsp honey (optional)
• 1 tbsp granola (optional)

Steps

1. Scoop yogurt into a bowl.
2. Add fruit on top.
3. Drizzle with honey and sprinkle granola if using.