Grilled melt sandwiches with healthy ingredients.

Meltz

Customize your own healthy bowl with various ingredients.

Build Your Own Bowls

Convenient ready-to-eat meals for those on the go.

Grab ‘N’ Go Meals

Freshly made wraps with healthy fillings.

Wraps

Burgers

Refreshing protein smoothies for a healthy boost.

Smoothies

Tasty flatbreads with a variety of toppings.

Flatbreads

Healthy Snacks

Spread a thin layer of olive oil on one side of each slice of bread. On the un-oiled side, layer spinach, sliced avocado, tomato, a slice of cheese, and another slice of bread, creating a sandwich.

Prepare the Sandwiches

Preheat a skillet over medium heat. Place the sandwiches in the skillet, oiled side down. Grill for about 3-4 minutes until golden brown, then flip and grill the other side until the cheese is melted and the bread is toasted.

Grill the Sandwiches

Season the grilled sandwiches with garlic powder, salt, and black pepper to taste. Cut in half and serve warm.

Season and Serve

Whole grain bread

Low-fat cheese (e.g., mozzarella or cheddar)

Avocado, sliced

Spinach, fresh

Tomato, sliced

Olive oil

Garlic powder

Salt

Black pepper

Cook quinoa and brown rice according to package instructions. Fluff with a fork and let cool.

Prepare the Base

Select your preferred protein option. Grill the chicken breast or prepare chickpeas/tofu as desired.

Choose Your Protein

In a bowl, start with a base of quinoa or brown rice, add a handful of mixed greens, and then layer your protein choice.

Assemble Your Bowl

Top with your favorite toppings such as avocado, cherry tomatoes, cucumber, red onion, shredded carrots, and feta cheese.

Add Toppings

Drizzle olive oil, lemon juice, or balsamic vinegar over the top, or add a dollop of hummus.

Finish with Dressing

Quinoa

Brown rice

Mixed greens

In a large bowl, combine the cooked quinoa and set aside.

Add the cherry tomatoes, cucumber, red bell pepper, and feta cheese to the quinoa. Gently mix to combine.

Add the Vegetables

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

Make the Dressing

Pour the dressing over the quinoa mixture and toss gently to coat all ingredients evenly.

Combine Everything

Sprinkle chopped parsley on top before serving. Divide the mixture into portable containers for easy grab-and-go meals.

Garnish and Serve

Cooked Quinoa

Cherry Tomatoes

Cucumber, diced

Red Bell Pepper, diced

Feta Cheese, crumbled

Olive Oil

Lemon Juice

Black Pepper

Fresh Parsley, chopped

In a mixing bowl, combine the grilled chicken, mixed greens, halved cherry tomatoes, diced cucumber, feta cheese, olive oil, lemon juice, salt, and black pepper. Toss to combine.

Prepare the Filling

Lay a whole wheat tortilla flat on a clean surface. Spread a generous layer of hummus over the tortilla, leaving about an inch around the edges. Spoon a portion of the filling mixture onto the center of the tortilla.

Assemble the Wraps

Fold in the sides of the tortilla and then roll it tightly from the bottom up to enclose the filling. Repeat the process with the remaining tortillas and filling.

Roll the Wrap

Cut the wraps in half diagonally and serve immediately. Enjoy your healthy wraps!

Serve

Whole Wheat Tortillas

Hummus

Grilled Chicken Breast

Mixed Greens (Spinach, Arugula, etc.)

Cucumber

Feta Cheese

In a bowl, combine the ground beef, garlic powder, onion powder, salt, and black pepper. Mix until well combined and form into 4 equal patties.

Prepare the Patties

Preheat a grill or skillet over medium-high heat. Cook the patties for about 4-5 minutes on each side, or until they reach your desired doneness.

Cook the Patties

Toast the whole wheat buns lightly on the grill or skillet. Place a cooked patty on each bun, then add lettuce, tomato slices, avocado slices, and your choice of mustard and ketchup.

Assemble the Burgers

Serve the burgers immediately while hot with your favorite sides.

Ground beef (lean)

Onion powder

Whole wheat burger buns

Lettuce leaves

Mustard

Ketchup

Gather all the ingredients and wash the spinach thoroughly.

Prepare Ingredients

In a blender, combine the banana, spinach, Greek yogurt, almond milk, protein powder, honey, chia seeds, and ice cubes.

Blend

Blend on high speed until the mixture is smooth and creamy, about 1-2 minutes.

Blend Until Smooth

Pour the smoothie into glasses and serve immediately. Enjoy your refreshing protein smoothie!

Banana

Spinach

Greek Yogurt

Almond Milk

Protein Powder

Honey

Chia Seeds

Ice Cubes

In a large bowl, combine the flour, salt, and baking powder. Mix well. Create a well in the center and add the warm water and olive oil. Mix until a dough begins to form.

Prepare the Dough

Transfer the dough to a floured surface and knead for about 5-7 minutes until smooth and elastic. Cover with a damp cloth and let it rest for 30 minutes.

Knead the Dough

Divide the dough into equal portions (about 8). Roll each portion into a thin circle, about 1/8 inch thick.

Roll Out the Dough

Heat a skillet or griddle over medium-high heat. Cook each flatbread for about 2-3 minutes on each side, or until golden brown and cooked through.

Cook the Flatbreads

Serve warm with your choice of toppings such as hummus, tzatziki, or fresh vegetables.

All-purpose flour

Warm water

Baking powder

In a bowl, combine Greek yogurt, honey, and chia seeds. Mix well until smooth.

Nutty Yogurt Bowl

Top the yogurt mixture with mixed berries and a sprinkle of dark chocolate chips.

Berry Topping

Slice the banana and drizzle peanut butter on top of each slice. Serve alongside the yogurt bowl.