1.
5HEALTHY
RECIPES
AT HOME
VOL. 1

2.
CONTENTS
01
02
03
CHAPTER
CHAPTER
CHAPTER
Avocado and Egg Breakfast
Toast
Grilled Chicken Salad
Quinoa and Black Bean
Stuffed Bell Peppers

3.
CONTENTS
04
05
CHAPTER
CHAPTER
Turkey and Vegetable Stir Fry
Baked Salmon with Asparagus

4.
01
CHAPTER
Lunch

5.
Avocado and Egg
Breakfast Toast
2 slices of whole grain bread
1 ripe avocado
2 eggs
Salt and pepper to taste
Fresh herbs (optional)
INGREDIENTS
01

6.
Avocado and Egg
Breakfast Toast
Toast the bread to your desired level of doneness.
In a small pan, crack the eggs and cook until set. Season
with salt and pepper to taste.
Cut the avocado in half and remove the pit. Mash the
avocado on the toast slices.
Place the cooked eggs on top of the avocado toast.
Sprinkle with fresh herbs for added flavor, if desired.
This delicious and filling breakfast is a great way to start
your day. Avocado is a nutrient-dense food that is rich in
healthy fats, fiber, and vitamins. The combination of eggs
and whole grain bread provides a source of protein and
carbohydrates to help keep you full and satisfied.
INSTRUCTIONS
01

7.
02
CHAPTER

8.
Grilled Chicken Salad
4 boneless, skinless chicken breasts
Salt and pepper to taste
1 teaspoon olive oil
4 cups mixed greens
1 cup cherry tomatoes
1 cucumber, sliced
1/2 cup crumbled feta cheese
2 tablespoons balsamic vinegar
2 tablespoons olive oil
Salt and pepper to taste
INGREDIENTS
02

9.
Grilled Chicken Salad
Preheat your grill to medium-high heat.
Season the chicken with salt and pepper and brush with 1
teaspoon of olive oil.
Place the chicken on the grill and cook for 6-8 minutes on each
side or until fully cooked.
In a large bowl, mix together the mixed greens, cherry
tomatoes, cucumber, and feta cheese.
In a small bowl, whisk together the balsamic vinegar, 2
tablespoons of olive oil, salt, and pepper to make the dressing.
Once the chicken is fully cooked, let it cool for a few minutes
and then slice it into strips.
Toss the salad with the dressing and top with the grilled
chicken strips.
This grilled chicken salad is a light and refreshing meal that is perfect
for a summer day. The combination of mixed greens, cherry
tomatoes, and cucumber provides a source of fiber and vitamins,
while the grilled chicken adds a source of protein. The balsamic
vinegar dressing adds a touch of flavor without adding many extra
calories.
INSTRUCTIONS
02

10.
03
CHAPTER

11.
Quinoa and Black
Bean Stuffed Bell
Peppers
4 large bell peppers
1 cup quinoa
1 can of black beans, drained and rinsed
1 cup corn kernels
1/2 cup diced onion
2 cloves garlic, minced
Salt and pepper to taste
1 teaspoon chili powder
1/2 teaspoon cumin
1/2 cup shredded cheddar cheese
INGREDIENTS
03

12.
Quinoa and Black
Bean Stuffed Bell
Peppers
Preheat your oven to 375°F.
Cut the tops off the bell peppers and remove the seeds and membranes.
In a large pot, cook the quinoa according to package instructions.
In a large skillet, heat a small amount of oil and cook the onion and garlic
unti soft.
5. Add the black beans, corn, salt, pepper, chili powder, and cumin to the
skillet and cook until heated through.
Add the cooked quinoa to the skillet and mix everything together.
Spoon the quinoa and black bean mixture into the bell peppers and place
them in a baking dish.
Sprinkle the shredded cheese on top of each stuffed pepper.
Bake in the oven for 25-30 minutes or until the cheese is melted and the
peppers are tender.
This quinoa and black bean stuffed bell pepper recipe is a nutritious and
delicious meal that is perfect for a weeknight dinner. The combination of
quinoa, black beans, and corn provides a source of carbohydrates,
protein, and fiber. The addition of cheese adds flavor and a source of
calcium. Bell peppers are a low calorie food that is rich in vitamins and
antioxidants.
INGREDIENTS
03

13.
04
CHAPTER

14.
Turkey and
Vegetable Stir Fry
1 lb ground turkey
1 cup sliced vegetables (such as bell
peppers, onions, and mushrooms)
1/4 cup soy sauce
1 tbsp olive oil
1 tsp grated ginger
1 clove garlic, minced
INGREDIENTS
04

15.
Turkey and
Vegetable Stir Fry
In a large pan, heat 1 tablespoon of olive oil over medium heat.
Add the ground turkey to the pan and cook until browned, breaking it
apart with a spatula.
Remove the turkey from the pan and set it aside.
In the same pan, heat the remaining olive oil and add the red bell
pepper, yellow onion, mushrooms, broccoli, and garlic.
Cook until the vegetables are tender, about 5-7 minutes.
Season the vegetables with salt and pepper to taste.
Add the cooked turkey back to the pan and mix everything together.
In a small bowl, whisk together the soy sauce and honey.
Pour the soy sauce and honey mixture over the turkey and veggie stir
fry.
Cook for an additional 2-3 minutes or until the sauce has thickened.
This turkey and veggie stir fry is a quick and easy meal that is perfect
for a busy weeknight. Ground turkey is a lean protein source that is
lower in calories and fat than other meats. The addition of
vegetables provides a source of fiber and vitamins. The soy sauce
and honey mixture adds a touch of flavor and sweetness to the dish.
INSTRUCTIONS
04

16.
05
CHAPTER

17.
Baked Salmon
with Asparagus
4 salmon fillets
Salt and pepper to taste
2 tablespoons olive oil
1 lemon, sliced
1 pound asparagus
1 clove garlic, minced
1 tablespoon butter
Salt and pepper to taste
INGREDIENTS
05

18.
Lentil and
Spinach Soup
Preheat your oven to 400°F.
Line a baking sheet with parchment paper.
Place the salmon fillets on the baking sheet and season with salt and pepper.
Place the lemon slices on top of the salmon.
Drizzle the salmon with olive oil.
Bake in the oven for 12-15 minutes or until the salmon is fully cooked.
While the salmon is cooking, trim the bottom inch off the asparagus and
discard.
In a large pan, heat a small amount of oil and cook the asparagus and garlic
until tender.
Season the asparagus with salt and pepper to taste.
Add the butter to the pan and toss the asparagus to c
Serve the baked salmon with the asparagus on the side.
This baked salmon and asparagus dish is a healthy and flavorful meal that is
perfect for a healthy lifestyle. Salmon is a great source of omega-3 fatty acids,
which are essential for heart health. Asparagus is a low calorie food that is rich
in vitamins and minerals, such as vitamin K, vitamin C, and folate. Baking the
salmon in the oven with lemon and olive oil adds flavor and helps keep the fish
moist and tender.
INSTRUCTIONS
05