Healthy Recipes to Boost Brain Power

Breakfast

Egg Muffins

Ingredients: Eggs, spinach, diced tomatoes, shredded cheese, and your choice of cooked meat (like bacon or sausage).

Instructions: Preheat the oven to 375°F (190°C). Whisk eggs and mix in vegetables, cheese, and meat. Pour into a greased muffin tin and bake for 20 minutes. Store in the fridge and reheat as needed.

Protein Pancakes


Ingredients: 1 cup oat flour, 1 scoop protein powder, 1 teaspoon baking powder, 2 eggs, 1 cup milk (or a milk alternative), and a pinch of salt.


Instructions: In a bowl, mix oat flour, protein powder, baking powder, and salt. Whisk eggs and milk together in another bowl, then combine with dry ingredients until smooth. Heat a non-stick pan over medium heat. Cook pancakes until bubbles form on the surface, then flip and cook until golden. Make a batch ahead of time and freeze for quick reheating in the morning.

Overnight Oats

Ingredients: Rolled oats, milk (or a milk alternative), chia seeds, and fruit (like bananas or berries).

Instructions: Mix oats, milk, chia seeds, and fruit in a jar or container. Stir well and refrigerate overnight. Give it a quick stir in the morning and enjoy a ready-to-eat breakfast.

Greek Yogurt Parfaits

Ingredients: Greek yogurt, fresh berries, granola, and honey.

Instructions: Layer Greek yogurt with fresh berries and granola in a cup or jar. Drizzle with honey. Prepare the night before and keep in the fridge for a quick, grab-and-go breakfast.

Lunch

Chicken and Veggie Quesadillas


Ingredients: Whole wheat tortillas, shredded cooked chicken, shredded cheese, diced bell peppers, and spinach.


Instructions: Lay a tortilla flat and sprinkle with shredded cheese. Add shredded chicken, diced bell peppers, and spinach on top. Place another tortilla on top and cook in a skillet over medium heat until golden and cheese is melted. Cut into wedges and pack with a side of salsa or guacamole for dipping.

Turkey and Cheese Roll-Ups with Fruit


Ingredients: Sliced turkey breast, cheese slices, whole grain crackers, and apple slices.


Instructions: Roll up slices of turkey with cheese inside and secure with toothpicks if needed. Pack with whole grain crackers and apple slices. This lunch is easy to assemble and provides a good balance of protein, healthy fats, and carbohydrates for sustained energy.

Hummus and Veggie Wraps


Ingredients: Whole wheat tortillas, hummus, sliced cucumbers, shredded carrots, and baby spinach.


Instructions: Spread a layer of hummus on a whole wheat tortilla. Add slices of cucumber, shredded carrots, and baby spinach. Roll up the tortilla tightly and slice into pinwheels. Pack with a side of mixed fruit or a small yogurt for extra protein and vitamins.

Dinner

Chicken and Vegetable Stir-Fry

Ingredients:

  • 1 lb (450g) boneless, skinless thighs, cut into bite-sized pieces

  • 2 cups mixed vegetables or frozen veggies (such as bell peppers, broccoli, carrots, and snap peas)

  • 2 tbsp olive oil

  • 2 tbsp low-sodium soy sauce (swap for tamari to make it gluten-free)

  • 1 tbsp hoisin sauce (optional for added flavor)

  • 2 cloves garlic, minced

  • 1 tsp grated ginger (optional)

  • 1 cup cooked brown rice or quinoa

  • Salt and pepper to taste

Instructions:

  1. Cook the Chicken: Heat olive oil in a large skillet or wok over medium-high heat. Add the chicken pieces and cook until they are no longer pink, about 5-7 minutes. Remove from the skillet and set aside.

  2. Stir-Fry the Vegetables: In the same skillet, add a bit more olive oil if needed. Add the mixed vegetables, garlic, and ginger. Stir-fry until the vegetables are tender-crisp, about 4-5 minutes.

  3. Combine and Season: Return the chicken to the skillet. Add soy sauce and hoisin sauce, and stir to coat everything evenly. Cook for another 2-3 minutes, until everything is heated through.

  4. Serve: Serve the stir-fry over brown rice or quinoa.

Leftover Tip: Store leftovers in an airtight container in the fridge for up to 3 days. Reheat quickly in the microwave or on the stove.

Turkey and Spinach Meatballs

Ingredients:

  • 1 lb (450g) ground turkey

  • 1 cup fresh spinach, finely chopped

  • 1/4 cup almond flour

  • 1/4 cup grated Parmesan cheese

  • 1 large egg

  • 2 cloves garlic, minced

  • 1 tsp dried oregano

  • 1 tsp dried basil

  • Salt and pepper to taste

  • 1 cup marinara sauce (store-bought or homemade)

Instructions:

  1. Preheat Oven: Preheat your oven to 375°F (190°C).

  2. Mix Ingredients: In a large bowl, combine ground turkey, chopped spinach, breadcrumbs, Parmesan cheese, egg, garlic, oregano, basil, salt, and pepper. Mix until just combined.

  3. Form Meatballs: Shape the mixture into 1-inch meatballs and place them on a baking sheet lined with parchment paper.

  4. Bake: Bake in the preheated oven for 20-25 minutes, or until the meatballs are cooked through and have an internal temperature of 165°F (74°C).

  5. Serve: Heat marinara sauce in a saucepan. Serve the meatballs with the sauce on the side or over whole grain pasta.

Leftover Tip: Store meatballs and sauce separately in airtight containers in the fridge for up to 3 days. Reheat in the microwave or on the stove.