Ingredients

• 12 oz spaghetti or linguine, 4 cups water or broth, 1 can diced tomatoes, 1 onion (sliced)
• 4 cloves garlic (minced), 2 tbsp olive oil, 1 tsp dried basil, 1/2 tsp red pepper flakes, salt and pepper, fresh basil to serve

Instructions

1. In a large pot or deep skillet, combine pasta, water, tomatoes, onion, garlic, oil, basil, and red pepper. Bring to boil.
2. Reduce heat and simmer 10–12 min, stirring occasionally, until pasta is tender and liquid is mostly absorbed. Season and top with fresh basil.

Ingredients

• 4 bone-in skin-on chicken thighs, 2 cups broccoli florets, 1 bell pepper (chunked), 1 red onion (wedges)
• 3 tbsp olive oil, 1 tsp paprika, 1/2 tsp garlic powder, 1/2 tsp dried thyme, salt and pepper

Instructions

1. Preheat oven to 425°F (220°C). Toss chicken and vegetables with oil and seasonings on a large sheet pan.
2. Roast 35–40 min until chicken reaches 165°F (74°C) and veggies are tender and slightly charred. Serve.

Ingredients

• 1/2 cup rolled oats, 1/2 cup milk (dairy or plant-based), 1/4 cup yogurt (optional)
• 1 tbsp chia seeds (optional), 1 tsp honey or maple syrup, pinch of cinnamon, toppings: berries, banana, nuts

Instructions

1. In a jar or container, mix oats, milk, yogurt (if using), chia seeds, sweetener, and cinnamon. Stir well.
2. Cover and refrigerate overnight (or at least 4 hours). In the morning, stir and add toppings. Eat cold or briefly microwave if preferred.

Ingredients

• 1 large whole-wheat tortilla, 3–4 slices turkey breast, lettuce, tomato slices, cucumber (julienne)
• 1 tbsp hummus or light mayo, optional: avocado, shredded carrot, mustard

Instructions

1. Lay tortilla flat. Spread hummus or mayo in the center. Layer turkey, then lettuce, tomato, cucumber, and any other veggies.
2. Fold in the sides and roll tightly from the bottom. Slice in half and serve, or wrap in foil for later.

Ingredients

• 2 cans black beans (drained and rinsed), 1 onion (diced), 3 cloves garlic (minced), 1 bell pepper (diced)
• 4 cups vegetable broth, 1 tsp cumin, 1/2 tsp chili powder, juice of 1 lime, salt and pepper, cilantro and sour cream to serve

Instructions

1. In a pot, sauté onion, garlic, and bell pepper in a little oil 5 min. Add cumin and chili powder; stir 1 min.
2. Add beans and broth. Bring to boil; simmer 15 min. Blend half the soup for creaminess (optional). Add lime juice, season, and serve with cilantro and sour cream.

Ingredients

• 2 medium zucchinis (grated, squeezed dry), 1 egg, 1/4 cup flour, 2 tbsp grated Parmesan
• 2 green onions (sliced), 1 clove garlic (minced), salt and pepper, oil for frying, optional: Greek yogurt or sour cream to serve

Instructions

1. Mix zucchini, egg, flour, Parmesan, green onions, garlic, salt, and pepper in a bowl until combined.
2. Heat oil in a skillet over medium. Drop 2-tbsp portions and flatten. Fry 3–4 min per side until golden. Drain on paper towels and serve with yogurt if desired.