Wholesome, easy-to-make dishes packed with nutrients and flavor — perfect for clean eating and balanced nutrition.

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✅ 1. Grilled Chicken Fillet with Brown Rice and Mexican Zucchini

Ingredients:

• 1 grilled chicken breast fillet

• 1 cup cooked brown rice

• 1 zucchini (sliced)

• 1 tomato (chopped)

• 1/4 cup crumbled cheese (e.g., queso fresco or feta)

• 1 chili pepper (optional, finely chopped)

• 1 tbsp olive oil

• Salt and pepper to taste

Instructions:

1. Season and grill the chicken until cooked through, about 6 minutes per side.

2. In a pan, heat olive oil and sauté zucchini for 3–4 minutes.

3. Add chopped tomato and chili, cook until soft.

4. Top with crumbled cheese and stir lightly.

5. Serve with brown rice and grilled chicken on the side.

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✅ 2. Fish with Roasted Vegetables

Ingredients:

• 1 white fish fillet (e.g., tilapia or cod)

• 1/2 cup cauliflower florets

• 1/2 cup broccoli florets

• 1 tomato (sliced)

• 1/4 cup shredded cheese (optional)

• Salt, pepper, and herbs (thyme, oregano)

• 1 tbsp olive oil

Instructions:

1. Preheat oven to 400°F (200°C).

2. Place fish and vegetables on a baking tray.

3. Drizzle with olive oil, season with herbs, salt, and pepper.

4. Bake for 20–25 minutes.

5. Top with cheese before serving.

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✅ 3. Tuna Salad with Avocado and Greens

Ingredients:

• 1 can of tuna in water (drained) 🐟

• 1/2 cucumber 🥒 (sliced)

• 1/2 cup cherry tomatoes 🍅 (halved)

• 1/2 avocado 🥑 (cubed)

• 1/4 red onion 🧅 (sliced)

• 6–8 olives 🫒

• 1 cup arugula 🌿

• 1 cup lettuce 🥬

• Juice of 1 lemon 🍋

• Salt, pepper, olive oil

Instructions:

1. In a large bowl, layer lettuce and arugula.

2. Top with tuna, avocado, cherry tomatoes, cucumber, red onion, and olives.

3. Drizzle with lemon juice and olive oil.

4. Season with salt and pepper. Toss gently before serving.

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✅ 4. Tuna and Veggie Rice Bowl

Ingredients:

• 1 can of tuna 🐟

• 1/2 avocado 🥑

• 1/2 cup cherry tomatoes 🍅

• 1/2 cucumber 🥒

• 1/4 cup corn 🌽 (cooked or canned)

• 1/4 cup shredded carrot 🥕

• 1 cup cooked white or brown rice 🍚

• Optional: soy sauce or lemon dressing

Instructions:

1. Arrange rice at the bottom of a bowl.

2. Add tuna and arrange the veggies in sections.

3. Add avocado slices on top.

4. Drizzle with soy sauce or lemon juice.

5. Serve chilled or room temperature.

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✅ 5. Lettuce Salad with Roasted Chicken and Boiled Eggs

Ingredients:

• 1 cup lettuce 🥬

• 1/2 cup grilled or roasted chicken breast (cubed)

• 2 hard-boiled eggs (sliced)

• Cherry tomatoes (optional)

• Dressing: olive oil, vinegar, mustard, or yogurt-based dressing

Instructions:

1. Chop lettuce and place it in a bowl.

2. Add cubed chicken and sliced eggs.

3. Top with cherry tomatoes if desired.

4. Drizzle with your favorite healthy dressing and mix well.