Food as Fuel

Ingredients

• 1 cup Greek yogurt
• ½ cup berries
• ¼ cup granola
• 1 tsp honey (optional)

Steps

1. Layer yogurt in a bowl.
2. Top with berries, granola, and honey.

Ingredients

• 2 eggs
• ¾ cup spinach
• 2 tbsp feta
• ½ cup tomatoes
• 1 tortilla

Steps

1. Scramble eggs with spinach; season.
2. Fill tortilla with eggs, tomatoes, and feta; fold and toast lightly.

Ingredients

• ½ cup rolled oats
• ½ cup milk (or alt)
• 1 tsp chia seeds
• 1 tbsp peanut butter
• ½ banana, sliced

Steps

1. Combine oats, milk, chia, and PB in a jar.
2. Refrigerate overnight; top with banana.

Ingredients

• 2 cups romaine
• 1 cup cooked chicken
• Caesar dressing, parmesan, croutons

Steps

1. Toss greens with dressing.
2. Add chicken, parmesan, and croutons.

Ingredients

• 1 cup cooked quinoa
• 1 cup chickpeas
• ½ cucumber, 1 tomato
• 2 tbsp feta, cilantro, lemon + olive oil

Steps

1. Assemble quinoa, veg, and chickpeas.
2. Dress with lemon, oil, salt, and pepper.

Ingredients

• 1 can tuna
• 2 tbsp Greek yogurt
• Celery, crackers

Steps

1. Mix tuna with yogurt; season.
2. Serve with celery and crackers.

Ingredients

• 1 lb chicken breast
• 2 cups cooked rice
• 3 cups broccoli
• 2 tbsp soy sauce, 2 cloves garlic

Steps

1. Cook rice; steam broccoli.
2. Pan‑sear chicken with garlic; add soy sauce.
3. Portion into containers.

Ingredients

• 8 oz pasta
• 2 tbsp olive oil
• 2 cloves garlic
• 2 cups spinach
• ¼ cup parmesan

Steps

1. Cook pasta; reserve ¼ cup water.
2. Sauté garlic in oil; wilt spinach.
3. Toss with pasta, water, and parmesan.

Ingredients

• 2 sweet potatoes, diced
• 1 can black beans, 1 cup corn
• Taco seasoning, cilantro, lime

Steps

1. Roast sweet potatoes at 425°F for 20–25m.
2. Combine beans and corn; season.
3. Assemble with rice and toppings.