1.
Spinach and Egg Scramble
Why it works: Eggs are rich in protein, which helps keep you satisfied.
Spinach adds fiber, vitamins, and minerals with very few calories.
How to make it:
- Whisk two eggs and cook in a nonstick pan.
- Toss in a handful of fresh spinach.
- Season with black pepper and a sprinkle of feta cheese if desired.
2. Greek Yogurt with Berries and Chia Seeds
Why it works: Greek yogurt provides protein and probiotics. Berries are full of antioxidants and natural sweetness, while chia seeds add fiber and healthy fats. How to make it:
- Scoop 1 cup of plain Greek yogurt into a bowl.
- Add a handful of blueberries or strawberries.
- Mix in 1 tablespoon of chia seeds.
3. Salmon and Avocado Wrap
Why it works: Salmon offers omega-3 fatty acids and lean protein, while avocado delivers healthy fats that keep you feeling full longer. How to make it:
- Spread mashed avocado on a whole-grain tortilla.
- Add cooked or canned salmon (in water).
- Top with lettuce and cucumber slices, then roll it up.
4. Quinoa and Veggie Bowl
Why it works: Quinoa is a complete protein with fiber, and vegetables add volume and nutrients without many calories. How to make it:
- Cook quinoa in advance for quick use.
- Toss with steamed broccoli, roasted carrots, and chickpeas.
- Add a squeeze of lemon and a drizzle of olive oil.
5. Green Smoothie
Why it works: Blended greens, fruits, and protein can make a light, nutrient-packed meal that’s quick to drink on the go. How to make it:
- Blend 1 cup of spinach, 1 frozen banana, ½ cup of Greek yogurt, and a splash of almond milk.
- Add a spoonful of flaxseeds for extra fiber.
