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Time: 30 minutes
Ingredients
2 chicken breasts, sliced
2 cups broccoli florets
2 carrots, sliced
2 tbsp olive oil
3 cloves garlic, minced
Juice of 1 lemon
Salt & pepper
Instructions
Preheat oven to 400°F (200°C).
Toss vegetables with olive oil, salt, and pepper.
Spread on a sheet pan and place chicken slices among vegetables.
Sprinkle garlic and drizzle lemon juice over everything.
Roast 20–25 minutes until chicken is cooked through.
Why it's healthy: Lean protein + fiber-rich vegetables.
Time: 30 minutes
Ingredients
1 lb ground turkey
1 can kidney beans
1 can diced tomatoes
1 bell pepper, diced
1 onion, diced
1 tbsp chili powder
1 tsp cumin
Instructions
Cook turkey in a pot until browned.
Add onion and pepper; cook 3 minutes.
Stir in beans, tomatoes, and spices.
Simmer 15 minutes.
Chef Tip: Serve with avocado slices or plain Greek yogurt.
Time: 25 minutes
Ingredients
2 chicken breasts, sliced
1 red bell pepper, sliced
1 yellow bell pepper, sliced
1 onion, sliced
1 tbsp olive oil
1 tbsp fajita seasoning
Instructions
Toss everything on a sheet pan.
Roast at 400°F for 18–20 minutes.
Serve in whole-wheat tortillas.
Time: 25 minutes
Ingredients
8 oz whole-wheat spaghetti
1 zucchini, grated
1 carrot, grated
1 jar marinara sauce
1 lb lean ground beef or turkey
Instructions
Cook pasta.
Brown meat in a skillet.
Add vegetables and cook 3 minutes.
Pour in marinara and simmer 10 minutes.
Toss with pasta.
Kid trick: Veggies blend into the sauce.
Time: 20 minutes
Ingredients
2 cups cooked brown rice
1 cup diced cooked chicken
1 cup mixed frozen vegetables
2 eggs
2 tbsp low-sodium soy sauce
1 tsp sesame oil
Instructions
Heat sesame oil in a large pan.
Scramble eggs and set aside.
Add vegetables and cook 3 minutes.
Stir in rice and chicken.
Mix in eggs and soy sauce.
Why it's healthy: Whole grains and balanced protein.
Time: 20 minutes
Ingredients
4 salmon fillets
2 tbsp Dijon mustard
1 tbsp honey
1 tbsp olive oil
Salt and pepper
Instructions
Preheat oven to 375°F.
Mix mustard, honey, and olive oil.
Brush mixture over salmon.
Bake 12–15 minutes.
Serve with: Brown rice and green beans.
Time: 15 minutes
Ingredients
8 oz whole-wheat pasta
1 ripe avocado
1 garlic clove
Juice of ½ lemon
2 tbsp olive oil
Salt & pepper
Instructions
Blend avocado, garlic, lemon juice, and olive oil.
Toss sauce with hot cooked pasta.
Add cherry tomatoes if desired.
Time: 20 minutes
Ingredients
2 cups cooked quinoa
2 grilled chicken breasts
1 cup steamed broccoli
1 avocado, sliced
2 tbsp olive oil + lemon juice
Instructions
Place quinoa in bowls.
Add chicken, broccoli, and avocado.
Drizzle olive oil and lemon.
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