Bite-Sized Studies

🧠 From Gut to Brain: An intriguing study reveals how prebiotics could alter brain responses to high-calorie food, hinting at a gut-brain connection that could revolutionize obesity prevention strategies.

🍓 Strawberries: The New Brain Food? A recent study highlights the potential of strawberries in enhancing cognitive performance and reducing dementia risk, a berry-exciting development in dietary health science.

🫑 Choose Your Veggies Wisely: Some vegetables outshine others in the nutrient department. Focus on broccoli, leafy greens, and peppers for a vitamin and mineral boost.

Recipes you’ll love!

Your Weekly Meal Plan!

Day 1:

• Breakfast: Greek Yogurt with Mixed Berries. Mix Greek yogurt with a scoop of vanilla protein powder. Top with fresh mixed berries and a sprinkle of granola.

• Lunch: Tuna Salad Stuffed Avocados. Mix canned tuna with Greek yogurt, Dijon mustard, chopped celery, and herbs. Stuff into halved avocados.

• Dinner: Turkey and Spinach Meatballs. Serve with whole-grain spaghetti and marinara sauce.

Day 2:

• Breakfast: Protein Banana Pancakes. Blend bananas, eggs, oats, and vanilla protein powder to make batter. Cook pancakes and serve with honey and nuts.

• Lunch: Quinoa and Black Bean Bowl. Mix cooked quinoa with black beans, diced tomatoes, and avocado. Dress with lemon juice and olive oil.

• Dinner: Lemon Herb Salmon. Bake salmon fillets with lemon slices and herbs. Serve with asparagus and brown rice.

Day 3:

• Breakfast: Cottage Cheese and Pineapple Bowl. Mix cottage cheese with pineapple chunks and a drizzle of honey. Sprinkle with chopped almonds.

• Lunch: Chicken Caesar Wrap. Wrap grilled chicken, romaine lettuce, Parmesan cheese, and Caesar dressing in a whole-grain tortilla.

• Dinner: Beef Stir-Fry. Sauté beef strips with broccoli, bell peppers, and onions in a soy-ginger sauce. Serve over quinoa or brown rice.

Day 4:

• Breakfast: Scrambled Tofu on Toast. Scramble tofu with turmeric, spinach, and tomatoes. Serve on whole-grain toast.

• Lunch: Mediterranean Chickpea Salad. Mix chickpeas with cucumber, tomatoes, feta, and olives. Dress with olive oil and lemon juice.

• Dinner: Chicken Tikka Masala. Serve with basmati rice and steamed green beans.

Day 5:

• Breakfast: Protein Smoothie Bowl. Blend berries, banana, spinach, protein powder, and almond milk. Top with sliced bananas and chia seeds.

• Lunch: Avocado and Egg Salad Sandwich. Mix mashed avocado with hard-boiled eggs, mustard, and greens. Serve on whole-grain bread.

• Dinner: Pork Loin with Roasted Vegetables. Roast pork loin and a mix of vegetables like carrots, sweet potatoes, and Brussels sprouts.

Day 6:

• Breakfast: Omelette with Spinach and Feta. Whisk eggs with a bit of milk, then cook with spinach and feta cheese.

• Lunch: Lentil Soup with Kale. Make a hearty soup with lentils, kale, carrots, onions, and tomatoes.

• Dinner: Shrimp and Vegetable Kebabs. Grill shrimp and assorted vegetables. Serve with a side of couscous.

Day 7:

• Breakfast: Protein-Packed Oatmeal. Prepare oatmeal with milk and a scoop of protein powder. Top with banana slices and peanut butter.

• Lunch: Roasted Turkey and Avocado BLT. Use whole-grain bread, roasted turkey, bacon, lettuce, tomato, and avocado.

• Dinner: Baked Cod with Herb Crust. Serve with a side of roasted Mediterranean vegetables like zucchini, bell peppers, and eggplant