No Bake Breakfast Cookies

Active Time: 20 mins

Chill Time: Overnight

Servings: 8

Nutrition: 270 Calories |16 g Fat |28 g Carbohydrate | 7 g Protein

Ingredients:

• 1 small very ripe banana, mashed (about ⅓ cup)
• 1¾ cups old-fashioned rolled oats
• ½ cup unsalted, unsweetened smooth natural almond butter
• ¼ cup pure maple syrup
• 2 tablespoons chia seeds
• ½ teaspoon ground cinnamon
• ¼ teaspoon salt
• ½ cup unsweetened dried blueberries
• ½ cup chopped walnuts

Directions:

1. Mash bananas then mix with oats, almond butter, syrup, chia seeds, cinnamon, and salt.
2. Once combined, fold in dried blueberries and walnuts until evenly coated.
3. Scoop the dough into 8 balls onto a baking sheet and smash down to create cookie shape.
4. Refrigerate overnight.

Summary: This recipe makes heart-healthy, vegan, and high-fiber no-bake energy cookies packed with wholesome ingredients. It is naturally sweetened with maple syrup and dried blueberries, and balanced with crunchy walnuts, which provides a nutrient-dense breakfast perfect for lasting energy on those long summer days.

Buffalo Chicken Bowl

Prep Time: 10 mins

Servings: 1

Nutrition: 580 Calories | 32 g Fat | 42 g Carbohydrate | 32 g Protein

Ingredients:

• ⅔ cup cooked whole-wheat couscous
• 2 tablespoons honey-mustard vinaigrette, divided
• 1 roasted chicken thigh, sliced
• 2 stalks celery, chopped
• 1 carrot, peeled and cut into ribbons with a vegetable peeler
• 2 tablespoons crumbled blue cheese
• Hot sauce to taste

Directions: Mix couscous and vinaigrette into a Tupperware then top with chicken, carrot, celery, blue cheese, and hot sauce.

Summary: This high fiber and high protein grain bowl balances savory, fresh, and bold flavors, with a kick of extra heat. This meal is great for meal prep and aids in healthy pregnancy, immunity, and aging.

One-Pot Bean and Rice with Corn and Salsa

Prep Time: 15 mins

Cook Time: 25 mins

Servings: 4

Nutrition: 415 Calories | 9 g Fat | 72 g Carbohydrate | 12 g Protein

Ingredients:

• 1 tablespoon oil (ex. olive or avocado)
• 1 cup long-grain rice
• 1 medium onion, chopped
• 2 large cloves garlic, minced
• 1 tablespoon chili powder
• 2 teaspoons ground cumin
• ½ teaspoon salt
• ½ teaspoon ground pepper
• 1 (14 ounce) can petite-diced tomatoes
• 1 ½ cups water
• 1 (15 ounce) can no-salt added black beans, rinsed
• 1 cup frozen corn
• ½ cup chopped cilantro
• 3 tablespoons salsa and/or shredded mexican-style cheese blend

Directions:

1. Add rice and oil into a saucepan on medium-heat and cook for about 3 minutes or until lightly browned.
2. Add onion, garlic, chili powder, cumin, salt, and pepper and stir for 1 – 2 minutes.
3. Add water and tomatoes, bring it to a boil then reduce heat to a simmer.
4. Place lid on pan and cook for 18 – 20 minutes until liquid is absorbed.
5. Remove heat and stir in beans and corn, let it sit for 10 minutes while covered.
6. Serve with cilantro, cheese, and salsa.

Summary: This meal is a great vegetarian option that is nut, soy, and gluten free. It’s rich in plant-based protein and fiber from the beans and corn, while tomatoes and cilantro add antioxidants and vitamins. This perfect meal prep recipe is great for the busy summers.

No Bake Protein Cookie Dough

Prep Time: 5 mins

Chill Time: 30 mins

Servings: 2

Nutrition (1 ball): 260 Calories | 10 g Fat | 24 g Carbohydrate | 19 g Protein

Ingredients:

• 2 tablespoons natural peanut butter
• ¼ cup Greek yogurt
• 1 tablespoon maple syrup
• 1 teaspoon vanilla extract
• 2 tablespoons vanilla protein powder
• 3 – 4 tablespoons oat flour or almond flour
• Pinch of salt
• 3 tablespoons chocolate chips

Directions:

1. In a medium bowl, mix together peanut butter, greek yogurt, maple syrup, and vanilla extract until smooth.
2. In the same bowl, add in protein powder, flour, and salt, mix well.
3. Add chocolate chips and mix until evenly distributed. Place in the fridge for 30 minutes then enjoy!

Summary: This easy dessert is a quick and satisfying summer treat that’s both indulgent and nourishing. With creamy peanut butter, Greek yogurt, and protein powder, it packs a sweet boost of energy without heating up the kitchen. Perfect for a chilled snack or dessert on hot days, these bites hit the spot while keeping you fueled.