Looking to refresh your weekly menu? Try these 4 healthy, wholesome, and flavorful meal options packed with protein, fiber, and good fats — all made with everyday ingredients.

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🥗 Option 1: Fresh & Savory Power Plate

A colorful combination of eggs, avocado, greens, and mushrooms — perfect for breakfast or a light lunch.

🧾 Ingredients:

• 1 egg 🥚

• 1 tomato 🍅 (diced)

• A few sprigs of cilantro 🌿

• ½ avocado 🥑 (sliced)

• A handful of mushrooms (sautéed or fresh) 🍄

• A handful of arugula 🌿

• 1 tsp olive oil 🫗

👩‍🍳 Instructions:

1. Boil or fry the egg to your liking.

2. Dice the tomato and mix it with fresh cilantro.

3. Slice the avocado and mushrooms.

4. Arrange arugula, avocado, mushrooms, and the egg on a plate.

5. Drizzle with olive oil and top with tomato-cilantro mix.

6. Serve fresh!

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🍞 Option 2: Toast & Fruit Combo

Whole grains, creamy avocado, protein-rich egg, and fresh fruits — a sweet and savory meal to satisfy any craving.

🧾 Ingredients:

• 1 slice whole wheat toast 🍞

• ½ avocado 🥑 (mashed)

• 1 egg 🍳

• 1 slice cheese 🧀

• A pinch of black pepper 🫘

• A few strawberries 🍓 (sliced)

• 1 kiwi 🥝 (peeled and sliced)

👩‍🍳 Instructions:

1. Toast the bread and spread mashed avocado on top.

2. Fry the egg and season with pepper. Add the cheese on top to melt slightly.

3. Slice strawberries and kiwi and serve on the side.

4. Plate everything and enjoy a fiber-packed, energizing meal.

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🥕 Option 3: Protein & Fiber Bowl

A hearty bowl full of textures and nutrients — ideal for lunch or dinner.

🧾 Ingredients:

• 1 egg 🍳 (fried or boiled)

• 1 tsp black sesame seeds 🫘

• 1 bowl of rice 🍚 (cooked)

• 1 tsp sesame seeds 🫘

• A few lettuce leaves 🥬

• 1 tsp olive oil 🫗

• 1 boiled carrot 🥕 (sliced)

• 4–5 pieces of cooked beef 🐄

👩‍🍳 Instructions:

1. Fry or boil the egg and top with black sesame seeds.

2. Serve the rice topped with sesame seeds.

3. Toss lettuce with olive oil.

4. Boil the carrot until tender and serve with pieces of seasoned beef.

5. Arrange all elements in a bowl or on a plate and enjoy warm.

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🍳 Option 4: Toast, Eggs & Greens

A balanced plate with fiber, protein, and healthy fats — both comforting and nutritious.

🧾 Ingredients:

• 1 slice whole wheat toast 🍞

• ½ avocado 🥑 (mashed)

• A pinch of salt 🧂 and pepper 🫘

• 1 slice cheese 🧀

• A handful of arugula 🌿

• 1–2 fried eggs 🍳

• A few cherry tomatoes 🍅

👩‍🍳 Instructions:

1. Toast the bread and top with mashed avocado, salt, pepper, and a slice of cheese.

2. Fry the eggs and season lightly with salt and pepper.

3. On the side, serve arugula with cheese and cherry tomatoes.

4. Combine everything on a plate for a complete and delicious meal.

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✅ Pro Tip:

Pair any of these meals with lemon water or herbal tea for added freshness and hydration! 🍋☕️