Wellbeing Refresh

1) Lemon Herb Chicken Bowl (30 Minutes)

Posted: • Serves 2 • ~30 min
Lemon Herb Chicken Bowl

A bright, zesty bowl with lean protein, grains, and crunchy veggies. Great for meal prep.

Diet notes: Gluten-free if using GF grains • Dairy-free

Ingredients

  • 12 oz chicken breast, sliced
  • 1 cup cooked quinoa (or brown rice)
  • 2 cups chopped cucumber + tomato (or any salad mix)
  • 1 tbsp olive oil
  • Zest + juice of 1 lemon
  • 1 tsp dried oregano (or Italian seasoning)
  • 1 garlic clove, minced (or 1/2 tsp garlic powder)
  • Salt + pepper
  • Optional: parsley, feta, red onion

Instructions

  1. Mix olive oil, lemon zest/juice, oregano, garlic, salt, and pepper in a bowl.
  2. Toss chicken with half the dressing; let sit 5 minutes (or up to 30).
  3. Heat a skillet over medium-high. Cook chicken 4–6 minutes, stirring, until done.
  4. Divide quinoa into bowls. Add salad veggies and chicken.
  5. Drizzle remaining dressing on top. Add optional parsley/feta/onion.
Make it lighter: Swap quinoa for cauliflower rice or extra greens.

2) Avocado Tuna Salad Lettuce Wraps

Posted: • Serves 2 • ~10 min
Avocado Tuna Salad Lettuce Wraps

Creamy avocado replaces mayo for a fresher tuna salad. Crunchy, satisfying, and fast.

Diet notes: Gluten-free • Dairy-free • Low carb

Ingredients

  • 2 cans tuna, drained
  • 1 ripe avocado
  • 1 tbsp lemon juice
  • 1/4 cup diced celery
  • 2 tbsp diced red onion (optional)
  • 1 tbsp chopped dill or parsley
  • Salt + pepper
  • Romaine or butter lettuce leaves
  • Optional: sliced cucumber, cherry tomatoes, hot sauce

Instructions

  1. In a bowl, mash avocado with lemon juice, salt, and pepper.
  2. Fold in tuna, celery, onion, and herbs.
  3. Spoon into lettuce leaves and top with cucumber/tomatoes if desired.
  4. Serve immediately or chill 10–15 minutes for best flavor.
Extra protein: Add a chopped hard-boiled egg.

3) Roasted Veggie + Chickpea Sheet Pan Dinner

Posted: • Serves 3–4 • ~35 min
Roasted Veggie + Chickpea Sheet Pan Dinner

A simple, colorful, one-pan dinner. Roast until caramelized and finish with lemon.

Diet notes: Vegan • Gluten-free

Ingredients

  • 1 can chickpeas, drained and rinsed
  • 2 cups broccoli florets
  • 1 bell pepper, chopped
  • 1 zucchini, chopped
  • 1 small red onion, sliced
  • 2 tbsp olive oil
  • 1 tsp smoked paprika
  • 1/2 tsp cumin
  • Salt + pepper
  • Lemon wedges
  • Optional: tahini drizzle, fresh parsley

Instructions

  1. Preheat oven to 425°F (220°C). Line a sheet pan.
  2. Toss chickpeas and veggies with olive oil, spices, salt, and pepper.
  3. Spread evenly and roast 25–30 minutes, stirring once halfway.
  4. Squeeze lemon over the top. Add tahini/parsley if you want.
Serving idea: Add over quinoa, brown rice, or greens.

4) Greek Yogurt Berry Parfait (No Added Sugar)

Posted: • Serves 1–2 • ~5 min
Greek Yogurt Berry Parfait

Thick yogurt, berries, and a crunchy oat topping. Sweeten with cinnamon or vanilla.

Diet notes: Vegetarian • High protein

Ingredients

  • 1–1.5 cups plain Greek yogurt
  • 1 cup mixed berries (fresh or frozen thawed)
  • 1/4 cup rolled oats
  • 1 tbsp chopped nuts or seeds (optional)
  • 1/2 tsp cinnamon
  • 1/2 tsp vanilla extract (optional)
  • Optional: 1 tsp honey or maple syrup

Instructions

  1. Mix oats with cinnamon (and nuts/seeds if using).
  2. Layer yogurt and berries in a glass or bowl.
  3. Top with the oat mix. Add vanilla or a tiny drizzle of honey if desired.
  4. Eat immediately or chill for 10 minutes.
Tip: For extra crunch, toast oats in a dry pan for 3–4 minutes.

5) One-Pot Tomato Basil Lentil Soup

Posted: • Serves 4 • ~40 min
One-Pot Tomato Basil Lentil Soup

Cozy, filling, and great for leftovers. Lentils + tomatoes + basil = weeknight win.

Diet notes: Vegan • Gluten-free

Ingredients

  • 1 tbsp olive oil
  • 1 small onion, diced
  • 2 carrots, diced
  • 2 celery stalks, diced
  • 3 garlic cloves, minced
  • 1.5 cups dried brown or green lentils, rinsed
  • 1 can (28 oz) crushed tomatoes
  • 4 cups vegetable broth (or water + bouillon)
  • 1 tsp Italian seasoning
  • Salt + pepper
  • Handful of fresh basil (or 1 tsp dried)
  • Optional: spinach, lemon juice, chili flakes

Instructions

  1. Heat olive oil in a pot over medium. Sauté onion, carrots, and celery 6–8 minutes.
  2. Add garlic and cook 30 seconds.
  3. Add lentils, crushed tomatoes, broth, seasoning, salt, and pepper. Stir well.
  4. Bring to a simmer, then reduce heat and cook 25–30 minutes until lentils are tender.
  5. Stir in basil (and spinach if using) for the last 2 minutes.
  6. Taste and adjust—finish with a squeeze of lemon if you like.
Storage: Keeps 4–5 days in the fridge; thickens as it sits—add a splash of water when reheating.