Veggie Egg Scramble with Avocado Toast

Prep Time: 10 minutes | Cook Time: 10 minutes | Total Time: 20 minutes 

Nutrition: 390 Calories | 23 g Fat | 25 g Carbohydrate | 20 g Protein 

Ingredients: 

• 4 large eggs 
• ½ cup diced bell peppers 
• ½ cup spinach, chopped 
• ¼ cup diced tomatoes 
• 1 tablespoon olive oil 
• 2 slices whole-grain bread 
• ½ avocado, mashed 
• Salt and pepper 

Directions: 

1. Heat olive oil in a pan and sauté peppers, spinach and tomatoes for 2 – 3 minutes.
2. Whisk eggs and pour over vegetables. 
3. Scramble until cooked through. 
4. Toast bread and top with mashed avocado. Serve with eggs. 

Summary: 

This vibrant meal contains a good combination of protein, healthy fats, and fiber. Eggs and avocado provide long-lasting energy as well as critical nutrients such as potassium and choline for brain and muscle health.

Summer Corn and Tomato Salsa

Prep Time: 10 minutes | Cook Time: 15 minutes  | Total Time: 25 minutes 

Nutrition: 320 Calories | 20 g Fat | 29 g Carbohydrate | 8 g Protein 

Ingredients: 

• 2 ears of fresh corn, cooked
• 1 cup cherry tomatoes, halved
•  ½ cucumber, diced 
• ½ avocado, diced 
• ¼ cup feta cheese 
• 2 tablespoons olive oil
• 1 tablespoon lime juice 
• Fresh basil, chopped 

Directions: 

1. In a bowl, toss corn, tomatoes, cucumber, avocado, and feta cheese. 
2. Drizzle with olive oil and lime juice. 
3. Garnish with fresh basil. 

Summary: 

Corn provides complex carbs and fiber, while tomatoes deliver antioxidants like lycopene. This refreshing salad is hydrating and nutrient-dense, perfect for hot August days.

Zucchini Noodles with Pesto and Grilled Chicken

Prep Time: 15 minutes | Cook Time: 20 minutes | Total Time: 35 minutes 

Nutrition: 420 calories | 24 g fat | 14 g carbohydrate | 38 g Protein 

Ingredients: 

• 2 medium zucchinis, spiralized 
• 2 chicken breasts, sliced 
• 3 tablespoons pesto sauce 
• 2 tablespoons grated Parmesan 
• Cherry tomatoes 

Directions:

1. Preheat the grill to medium-high heat. 
2. Sauté zucchini noodles lightly in olive oil on medium-high heat (2 – 4 minutes). 
3. Toss with pesto sauce. 
4. Grill chicken on both sides for 5 – 7 minutes until there is no pink. 
5. Top zucchini noodles with grilled chicken, parmesan, and tomatoes. 

Summary: Zucchini noodles are a low-carb alternative rich in vitamin A and potassium, while chicken adds lean protein. A light yet filling dinner that supports muscle recovery.

Yogurt and Berry Frozen Bark

Prep Time: 10 minutes | Total Time: 2 hr 10 minutes 

Nutrition: 220 Calories | 8 g Fat | 25 g Carbohydrate | 11 g Protein 

Ingredients: 

• 2 cups Greek yogurt 
• 1 tablespoon honey 
• 1 cup mixed berries (blueberries, strawberries, raspberries) 
• 2 tablespoon chopped nut or seeds 

Directions: 

1. Line a baking sheet with parchment paper. 
2. Mix yogurt and honey, then spread evenly over the baking sheet.
3. Sprinkle it with berries and nuts. 
4. Freeze for at least 2 hours, then break into pieces before serving.

Summary: This frozen treat is rich in probiotics, antioxidants, and protein.