Detailed Recipe Cards – Lunch & Dinner

Quinoa Chickpea Salad

Ingredients
 • 1 cup cooked quinoa
 • 1/2 cup canned chickpeas, rinsed and drained
 • 1/2 cucumber, diced
 • 1 medium tomato, diced
 • 2 tbsp crumbled feta cheese
 • 1 tbsp olive oil
 • 1 tsp lemon juice
 • Salt and pepper to taste
 • Optional: chopped parsley or mint

Instructions
1. Cook quinoa according to package instructions. Let cool.

2. In a large bowl, combine quinoa, chickpeas, cucumber, tomato, and feta.

3. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper.

4. Pour dressing over salad and toss well.

5. Garnish with parsley or mint before serving.

Turkey Wrap

Ingredients
 • 1 whole wheat wrap
 • 2 slices cooked turkey breast
 • 1/2 cup baby spinach
 • 1/4 bell pepper, sliced
 • 2 tbsp hummus
 • Salt and pepper to taste

Instructions
1. Spread hummus evenly over the wrap.

2. Layer turkey, spinach, and bell pepper slices.

3. Season lightly with salt and pepper.

4. Roll tightly and slice in half to serve.

Tuna Salad Sandwich

Ingredients
 • 1 can tuna, drained
 • 1 tbsp Greek yogurt or mayo
 • 1 tsp mustard
 • 1/2 celery stalk, finely chopped
 • Salt and pepper to taste
 • 2 slices whole grain bread
 • Lettuce leaves

Instructions
1. In a bowl, mix tuna, Greek yogurt, mustard, celery, salt, and pepper.

2. Toast the bread slices (optional).

3. Spread the tuna mixture onto one slice, add lettuce, and top with the other slice.
Baked Salmon with Quinoa and Broccoli

Ingredients
 • 1 salmon filet
 • 1/2 cup quinoa
 • 1 cup broccoli florets
 • 1 tbsp olive oil
 • 1 tsp lemon juice
 • Salt, pepper, garlic powder

Instructions
1. Preheat oven to 400°F (200°C).

2. Place salmon on a baking sheet. Drizzle with olive oil, lemon juice, and season with salt,
pepper, and garlic powder.

3. Bake for 12–15 minutes until salmon flakes easily.

4. Cook quinoa as per package instructions.

5. Steam broccoli until tender (5–7 min).

6. Serve salmon with quinoa and broccoli on the side.

Chicken Stir-Fry with Brown Rice

Ingredients
 • 1 chicken breast, sliced
 • 1 cup mixed bell peppers and onions
 • 1 cup cooked brown rice
 • 1 tbsp olive oil
 • 1 tbsp low-sodium soy sauce
 • 1/2 tsp garlic powder
 • 1/4 tsp black pepper

Instructions
1. Heat olive oil in a skillet over medium heat.

2. Add chicken, season with garlic powder and pepper, and cook until browned (5–6 min).

3. Add bell peppers and onions, cook until soft (5–6 min).

4. Add soy sauce, toss well, and heat through.

5. Serve over warm brown rice.

Lentil Soup

Ingredients
 • 1 cup dry lentils
 • 1 small onion, diced
 • 1 carrot, diced
 • 1 garlic clove, minced
 • 1 tsp cumin
 • 1/2 tsp paprika
 • 1/4 tsp turmeric
 • Salt & pepper
 • 4 cups vegetable broth or water
 • 1 tbsp olive oil

Instructions
1. Heat olive oil in a pot over medium heat. Add onion, garlic, and carrot. Sauté for 5
minutes.

2. Stir in cumin, paprika, turmeric, salt, and pepper.

3. Add lentils and broth. Bring to a boil, then reduce heat and simmer for 25–30 minutes.

4. Blend partially if you prefer a creamier texture. Serve warm.

Turkey Meatballs with Zucchini Noodles

Ingredients
 • 1/2 lb ground turkey
 • 1 egg
 • 1/4 cup breadcrumbs
 • 1 garlic clove, minced
 • 1/2 tsp oregano
 • Salt and pepper
 • 1 zucchini, spiralized
 • 1/2 cup marinara sauce
 • 1 tbsp olive oil

Instructions
1. Preheat oven to 375°F (190°C).

2. Mix turkey, egg, breadcrumbs, garlic, oregano, salt, and pepper. Form into 6 meatballs.

3. Bake for 20 minutes on a baking sheet.

4. While baking, sauté zucchini noodles in olive oil for 2–3 minutes.

5. Heat marinara sauce and serve over noodles and meatballs.

Veggie Curry with Rice

Ingredients
 • 1 cup canned chickpeas
 • 2 cups spinach
 • 1/2 onion
 • 1 garlic clove
 • 1/2 cup coconut milk
 • 1 tbsp curry paste
 • 1 cup cooked basmati rice
 • 1 tbsp olive oil
 • Salt to taste

Instructions
1. Heat oil in a pan. Add chopped onion and garlic, cook until soft.

2. Stir in curry paste, then chickpeas and coconut milk.

3. Simmer 10 minutes. Add spinach and cook until wilted.

4. Season with salt and serve over rice.

Shrimp Tacos with Slaw

Ingredients
 • 1/2 lb shrimp, peeled
 • 1/2 tsp paprika
 • 1/4 tsp chili powder
 • Salt and pepper
 • 2 corn tortillas
 • 1/2 cup slaw mix
 • 1 tbsp Greek yogurt
 • 1 tsp lime juice

Instructions
1. Toss shrimp with paprika, chili powder, salt, and pepper. Sauté until pink (4–5 min).

2. Mix slaw with Greek yogurt and lime juice.

3. Warm tortillas. Fill with shrimp and slaw. Serve with lime wedges.
Grilled Tofu with Sweet Potatoes and Green Beans

Ingredients
 • 1/2 block tofu, pressed and cubed
 • 1 medium sweet potato, cubed
 • 1 cup green beans
 • 1 tbsp olive oil
 • 1/2 tsp garlic powder
 • Salt and pepper
 • 1 tsp soy sauce (optional)

Instructions
1. Roast sweet potato with olive oil, salt, pepper at 400°F for 25 min.

2. Steam green beans until tender (5–7 min).

3. Sear tofu in a pan with olive oil, garlic powder, salt, and optional soy sauce.

4. Serve tofu with sweet potatoes and green beans.