This is a nutrient-dense, light meal that's perfect for fasting as it provides hydration, fiber, and slow-releasing energy.

Ingredients:

    2 tablespoons chia seeds

    1/2 cup almond milk (or any plant-based milk)

    1 teaspoon honey or maple syrup (optional)

    1/4 teaspoon vanilla extract (optional)

    A handful of fresh berries (blueberries, strawberries, or raspberries)

    A sprinkle of nuts or seeds (optional)

Instructions:

    Mix the chia seeds, almond milk, honey, and vanilla extract in a jar or bowl.

    Let it sit in the fridge for at least 2-3 hours or overnight to allow the chia seeds to absorb the liquid and form a pudding-like consistency.

<script type="text/javascript"> atOptions = { 'key' : '21b9468be2c97d9e4d7ad39ee71549e3', 'format' : 'iframe', 'height' : 90, 'width' : 728, 'params' : {} }; </script> <script type="text/javascript" src="//www.highperformanceformat.com/21b9468be2c97d9e4d7ad39ee71549e3/invoke.js"></script>

    Top with fresh berries and a sprinkle of nuts or seeds before serving.

Why it’s healthy:

    Chia seeds are high in fiber, omega-3 fatty acids, and protein, making them great for maintaining energy during fasting.

    Almond milk is low in calories but rich in vitamins and minerals like vitamin E.

    Berries are packed with antioxidants, vitamins, and fiber, helping to boost your immune system and digestion.

    Nuts and seeds add healthy fats and crunch, perfect for making the meal more filling.

This light and refreshing meal is great for keeping you energized during fasting!

Read More

Here’s a healthy and delicious breakfast idea that will leave you energized for the day:

Avocado Toast with Poached Egg & Fresh Greens

Ingredients:

    Whole Grain Bread: 2 slices (high in fiber to keep you full)

    Avocado: 1 ripe avocado (rich in healthy fats)

    Eggs: 2 (packed with high-quality protein)

    Mixed Greens: A handful of spinach, arugula, or baby kale (loaded with vitamins and minerals)

    Cherry Tomatoes: A few for a burst of flavor and antioxidants

    Olive Oil: 1 tsp for drizzling

    Lemon Juice: 1 tsp for extra zest

    Salt, Pepper, and Red Pepper Flakes (optional)

Instructions:

    Prepare the avocado spread: Mash the avocado in a bowl and mix it with lemon juice, salt, and pepper for flavor.

    Poach the eggs: Bring a pot of water to a simmer and add a splash of vinegar. Crack each egg into a small bowl and gently slide it into the simmering water. Cook for about 3-4 minutes for a perfectly poached egg.

    Toast the bread: While the eggs are poaching, toast the whole-grain bread slices until golden brown.

    Assemble the toast: Spread the mashed avocado over the toasted bread. Add a layer of mixed greens on top.

    Top with poached eggs: Carefully place the poached eggs on top of the avocado toast.

    Garnish and serve: Add a few halved cherry tomatoes on the side, drizzle a little olive oil over the toast, and sprinkle with red pepper flakes if you like a little spice.

Benefits:

    Avocado provides healthy fats that support heart health.

    Eggs are an excellent source of protein, keeping you full and energized.

    Whole grain bread offers fiber, and greens add essential vitamins like A and C.

This breakfast is not only filling but also balanced and packed with nutrients for a great start to your day!

<script type="text/javascript">

atOptions = { 'key' : '21b9468be2c97d9e4d7ad39ee71549e3', 'format' : 'iframe', 'height' : 90, 'width' : 728, 'params' : {} }; </script> <script type="text/javascript" src="//www.topcpmcreativeformat.com/21b9468be2c97d9e4d7ad39ee71549e3/invoke.js"></script>

Read More

Tender Chicken Wrapped in Tortillas with a Rich, Creamy Cheese Sauce

 

Ingredients:

2 large boneless, skinless chicken breasts, diced

2 tablespoons olive oil

1 teaspoon garlic powder

1 teaspoon onion powder

1 teaspoon Italian seasoning

Salt and freshly ground black pepper, to taste

1 1/2 cups shredded mozzarella cheese

1/2 cup shredded cheddar cheese (for garnish)

4 large tortillas

For the Creamy Cheese Sauce:

2 tablespoons unsalted butter

3 cloves garlic, minced

2 tablespoons all-purpose flour

1 cup milk

1 cup shredded mozzarella cheese

1/4 cup shredded cheddar cheese

Salt and pepper, to taste

Directions:

Cook the Chicken:

Heat the olive oil in a large skillet over medium heat. Season the diced chicken with garlic powder, onion powder, Italian seasoning, salt, and pepper.

Cook the chicken in the skillet for 6-8 minutes until golden brown and fully cooked. Remove from the skillet and set aside.

Prepare the Creamy Cheese Sauce:

In the same skillet, melt the butter over medium heat. Add the minced garlic and sauté for 1-2 minutes until fragrant.

Whisk in the flour and cook for 1-2 minutes to create a roux.

Gradually whisk in the milk and cook, stirring frequently, until the sauce thickens (about 3-4 minutes).

Stir in the shredded mozzarella and cheddar cheese until melted and smooth. Season with salt and pepper to taste.

Assemble the Wraps:

Preheat the oven to 375°F (190°C).

Lay the tortillas flat and divide the cooked chicken evenly among them. Roll up each tortilla tightly, and place them seam-side down in a baking dish.

Pour the creamy cheese sauce generously over the top of the wraps.

Bake the Wraps:

Bake in the preheated oven for 10-12 minutes until the cheese is bubbly and slightly golden.

Remove from the oven and garnish with additional shredded cheddar cheese if desired.

Serve:

Allow the wraps to cool slightly before serving. Enjoy these cheesy, creamy wraps with a side of salad or roasted vegetables.

Prep Time: 15 minutes

Cooking Time: 20 minutes

Total Time: 35 minutes

Kcal: 550 per serving

Servings: 4

Read More