1.     Mini Egg Muffins (Make-Ahead Bites)

Why: High in protein, customizable with veggies, and easy to grab in the morning or pack in lunchboxes.

Ingredients (makes 12):

• 6 large eggs
• ¼ cup milk (dairy or plant-based)
• ½ cup diced bell peppers
• ½ cup chopped spinach or kale
• ⅓ cup shredded cheese (optional)
• ¼ cup diced cooked ham, turkey, or mushrooms
• Salt & pepper to taste

Instructions:

1. Preheat oven to 375°F (190°C). Grease a muffin tin or use silicone liners.
2. Whisk eggs and milk in a bowl, season with salt and pepper.
3. Stir in veggies, cheese, and ham/turkey if using.
4. Pour mixture evenly into muffin cups (about ¾ full).
5. Bake 18–20 minutes, until set and golden.
6. Cool before storing in the fridge (lasts 4 days).

Great cold or reheated — kids can eat them as finger food, and adults can pair with a salad or wrap for a complete meal.

2.     Turkey & Veggie Wraps

Why: Quick, protein-rich, and easy to hold for kids or adults.

Ingredients:

• Whole wheat or spinach tortillas
• Hummus or cream cheese spread
• Sliced turkey breast (or chicken)
• Spinach leaves or lettuce
• Shredded carrots
• Sliced bell peppers
• Optional: avocado slices

 Instructions:

1. Spread hummus or cream cheese on tortilla.
2. Layer turkey, spinach, carrots, peppers, and avocado.
3. Roll tightly and slice into halves or pinwheels for kids.

3. Apple Cinnamon Overnight Oats

Why: Perfect for breakfast-on-the-go or a healthy snack.

Ingredients (1 serving):

• ½ cup rolled oats
• ½ cup milk (dairy or plant-based)
• ¼ cup Greek yogurt
• ½ apple, diced
• ½ tsp cinnamon
• 1 tsp chia seeds (optional)
• Drizzle of honey or maple syrup

 Instructions:

1. Combine oats, milk, yogurt, chia seeds, and cinnamon in a jar.
2. Stir in diced apple.
3. Refrigerate overnight, grab in the morning.

4.     Asian-Inspired Crunchy Noodle Salad

Why: Vibrant, crunchy, and keeps well for a few days in the fridge.

Ingredients (serves 2–3):

• 2 cups shredded cabbage (green or purple)
• 1 cup shredded carrots
• 1 red bell pepper, thinly sliced
• 2 green onions, chopped
• 1 cup cooked soba noodles or whole wheat pasta, cooled
• 2 tbsp chopped peanuts or cashews (optional)
• 2 tbsp cilantro or parsley, chopped

Dressing:

• 2 tbsp soy sauce or tamari
• 1 tbsp rice vinegar
• 1 tsp sesame oil
• 1 tsp honey or maple syrup
• 1 small garlic clove, minced
• Optional: a pinch of chili flakes

Instructions:

1. In a large bowl, combine cabbage, carrots, bell pepper, green onions, noodles, and nuts.
2. Whisk together dressing ingredients and pour over salad.
3. Toss well to combine.
4. Store in an airtight container; keep dressing separate if prepping more than a day ahead to prevent sogginess.
5. You can swap the noodles for edamame or shredded chicken to make it higher in protein.

Tip: Prep these on Sunday night, and you’ll have lunches and snacks ready for the week without stress.