🌿 Waimind Kitchen

Greek Yogurt Power Bowl

• 1 cup (240g) Greek yogurt, full-fat
• ½ cup mixed berries
• 1 tbsp honey
• 2 tbsp granola
• 1 tbsp almond butter
• 1 tsp chia seeds

⏱ 3 minutes · No cooking

Golden Chickpea & Herbed Couscous Bowls

• 1 cup cooked couscous
• ½ cup chickpeas
• ¼ cup cucumber, diced
• ¼ cup cherry tomatoes, halved
• 2 tbsp tahini-lemon dressing
• Fresh parsley + mint

• 1 medium apple
• 10 raw almonds
• 1 square dark chocolate (70%+)

Tuscan White Bean & Kale Soup (Ribollita)

• 1.5 cups ribollita soup
• 1 slice whole-grain sourdough bread
• 1 tbsp grated parmesan
• Drizzle of olive oil

Mediterranean Veggie Scramble

• 3 eggs, scrambled
• ½ cup spinach
• ¼ cup feta cheese
• 5 cherry tomatoes, halved
• 1 tsp olive oil
• 1 slice whole-grain toast

⏱ 10 minutes

Mediterranean Chickpea & Cucumber Salad

• 1 cup chickpeas
• ½ cucumber, diced
• ¼ cup red onion
• 10 cherry tomatoes
• 2 tbsp feta
• 2 tbsp lemon-tahini dressing

• 1 medium pear
• 8 walnut halves

Mediterranean Fisherman's Soup

• 1.5 cups fisherman's soup
• 1 slice whole-grain bread
• 1 tbsp olive oil drizzle

Smoked Salmon & Avocado Toast

• 1 slice whole-grain sourdough
• ½ avocado, mashed
• 60g smoked salmon
• 1 tsp capers
• Squeeze of lemon + cracked pepper

Mediterranean Garlic Shrimp Bowl with Cauliflower Rice

• 150g shrimp, garlic-tomato sauce
• 1 cup cauliflower rice
• ½ cup roasted red peppers
• 2 tbsp tzatziki
• Fresh dill

• 1 medium carrot, sticks
• 2 tbsp hummus

Mediterranean Shrimp Pasta with White Wine

• 1 cup whole-wheat spaghetti
• 150g shrimp, white wine-garlic sauce
• ¼ cup cherry tomatoes
• 2 tbsp fresh parsley
• 1 tbsp grated parmesan

Mediterranean Egg White Omelet

• 4 egg whites + 1 whole egg
• ¼ cup sun-dried tomatoes
• 2 tbsp feta
• 1 cup spinach
• 1 slice rye toast

Mediterranean Chicken Tray Bake with Feta

• 150g chicken thighs
• ½ cup zucchini
• ½ cup bell pepper
• ¼ cup feta
• 2 tbsp olive oil + lemon dressing

• 6 oz Greek yogurt
• 1 tsp honey + cinnamon

Mediterranean Chicken Spanakorizo

• 1.5 cups spanakorizo (chicken + spinach rice)
• 1 cup mixed greens salad
• 2 tbsp feta + olive oil dressing

Overnight Oats Mediterranean Style

• ½ cup rolled oats
• ½ cup almond milk
• 1 tbsp chia seeds
• 2 tbsp Greek yogurt
• Toppings: figs, walnuts, honey

⏱ Prep night before, eat cold

Italian Turkey Stuffed Bell Peppers

• 2 stuffed bell peppers (turkey + tomato + herbs)
• Side: 1 cup arugula + lemon

• 1 hard-boiled egg
• 5 whole-grain crackers

Burrata & Burst Tomato Pasta

• 1 cup whole-wheat penne
• ½ cup burst cherry tomato sauce
• ½ burrata ball (80g)
• Fresh basil + cracked pepper

Berry Almond Smoothie Bowl

• 1 banana
• ½ cup frozen berries
• 1 cup almond milk
• 1 tbsp almond butter
• Toppings: granola + sliced almonds

Spiced Chickpea & Couscous Bowls with Tangy Tahini Drizzle

• 1 cup cooked couscous
• ½ cup spiced chickpeas
• ¼ cucumber + ¼ cup tomatoes
• 2 tbsp tangy tahini drizzle
• Fresh herbs + lemon

• 1 small banana
• 1 tbsp natural peanut butter

Vegetarian Sushi Grain Bowl with Edamame

• 1 cup brown rice + quinoa mix
• ½ cup edamame
• ½ avocado
• ¼ cucumber + shredded cabbage
• 2 tbsp tamari-ginger dressing
• Nori strips + sesame seeds

Mediterranean Berry Protein Bowl

• 1 cup Greek yogurt
• ½ cup mixed berries
• 2 tbsp honey-toasted granola
• 1 tbsp slivered almonds
• Drizzle of honey

Lemon Herb Salmon over Orzo

• 150g salmon fillet, lemon-herb
• ½ cup orzo
• 1 cup spinach + cherry tomatoes
• 2 tbsp olive oil + lemon

• 1 small apple
• 2 tbsp almond butter

Mediterranean Baked Cod with Tomatoes, Capers & Olives

• 200g cod fillet, baked in tomato-caper sauce
• ½ cup cauliflower mash
• 1 cup roasted Mediterranean vegetables
• Fresh basil + olive oil