Health and Wellness

🥗 Protein & Greens Power Plate Recipe

✅ Ingredients:

Protein & Eggs

1 chicken breast (grilled or pan-seared, sliced)

2 soft-boiled eggs (yolks slightly runny)

Veggies & Greens

1 cup baby spinach leaves

1/2 cup cucumber ribbons (use a peeler)

Handful of arugula (rocket)

6–8 black or kalamata olives

Few fresh blueberries (optional garnish)

Dairy & Nuts

2 slices of brie or camembert cheese

2 tbsp mixed nuts (almonds, cashews)

1 tbsp pumpkin seeds (optional)

🧑‍🍳 Instructions:

Cook the Chicken
Season chicken breast with olive oil, salt, pepper, garlic powder, and a dash of paprika. Grill or pan-sear for 4–5 mins per side or until cooked through. Let it rest and slice.

Soft-Boil the Eggs
Place eggs in boiling water for 6–7 minutes. Immediately transfer to an ice bath for 1 minute, peel and halve.

Prepare Vegetables
Use a vegetable peeler to create cucumber ribbons. Wash spinach and arugula thoroughly.

Assemble the Plate

Arrange spinach and arugula as the base.

Place sliced chicken on one side.

Add egg halves, cucumber ribbons, olives, cheese, and nuts in sections.

Sprinkle blueberries and seeds for color and taste.

Optional Dressing
Drizzle olive oil and lemon juice over the top, or serve with a vinaigrette on the side.

💡 Nutrition Tips:

High in protein and healthy fats

Great for energy, muscle recovery, and satiety

Low in refined carbs, rich in fiber and antioxidants

🥗 Avocado Breakfast Salad Bowl with Egg & Prosciutto

✅ Ingredients (Serves 1–2):

1 cup shredded lettuce (iceberg or romaine)

1/2 cup shredded green cabbage or frisée

1 ripe avocado, diced

1–2 slices of prosciutto or cured ham

1 large egg (fried sunny-side-up)

1 tbsp olive oil

1/2 tsp lemon juice or apple cider vinegar

Salt and black pepper to taste

Fresh parsley (chopped, for garnish)

Optional: cherry tomatoes or red chili flakes for flavor kick

👩‍🍳 Instructions:

Prep the Base
Mix the shredded lettuce and cabbage in a bowl. Drizzle with olive oil and lemon juice. Toss to lightly coat.

Dice the Avocado
Peel and cube the avocado. Season lightly with salt and pepper, and gently fold into the greens.

Cook the Egg
Heat a nonstick skillet over medium heat. Add a little oil and crack in the egg. Cook sunny-side-up for about 2–3 minutes, or until the white is set but yolk is still runny.

Assemble the Bowl

Place the dressed greens and avocado at the base.

Top with the sunny-side-up egg.

Add slices of prosciutto.

Sprinkle chopped parsley and optional red chili flakes.

Optional Add-ons

Add halved cherry tomatoes, olives, or croutons for variety.

For extra protein, toss in some chickpeas or quinoa.

💡 Nutrition Tips:

High in protein and healthy fats

Great for energy, muscle recovery, and satiety

Low in refined carbs, rich in fiber and antioxidants