Recipe Library

Nourish by mood, meal, and moment.

This library is rebuilt so each photo, title, and recipe card works together. Choose what your body needs, then pair it with the Wellness Studio or Workbook.

Find a recipe Open Workbook

How to use it
1Pick a mood.Energy, calm, comfort, joy, focus, grounding, strength, or rest. 2Pair a practice.Use breath, movement, or rest after you choose your meal. 3Reflect gently.Bring the moment into your workbook without overthinking it.

No more mystery cards. The recipes, labels, and photos have been remapped together.

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Recipe Results

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Recipe 001
BreakfastMediterranean

Fig Citrus Grain Bowl with Pistachio Feta

A bright, steady bowl with fruit, grains, and crunch.

Time: 18-25 min Serves: 1-2 servings Supports: energy, joy, focus
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Ingredients

  • cooked farro or quinoa
  • fresh figs or orange segments
  • Greek yogurt or feta
  • pistachios
  • honey or olive oil
  • lemon zest

Instructions

  1. Spoon grains or yogurt into a bowl.
  2. Layer fruit, feta or yogurt, and pistachios.
  3. Finish with honey or olive oil and lemon zest.
  4. Pause for three slow breaths before eating.

Make it yours

Prep note: Keep sauces and crunchy toppings separate until serving.

Pair it with: Easy Pose breathing or a short morning stretch from the Wellness Studio.

Recipe 002
BreakfastMediterranean

Savory Breakfast Power Bowl with Egg and Avocado

A filling breakfast bowl for mornings that need structure.

Time: 20-30 min Serves: 1 serving Supports: energy, strength, focus
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Ingredients

  • cooked quinoa or brown rice
  • one egg
  • avocado
  • tomatoes
  • greens
  • lemon tahini dressing

Instructions

  1. Warm the grain base.
  2. Cook the egg to your preference.
  3. Add avocado, tomatoes, and greens.
  4. Drizzle with dressing and season to taste.

Make it yours

Prep note: Keep sauces and crunchy toppings separate until serving.

Pair it with: Warrior I or a confidence reset from the Wellness Studio.

Recipe 003
MainMediterranean

Lemon Herb Salmon with Olive Tomato Relish

A simple salmon plate with bright Mediterranean flavor.

Time: 25-35 min Serves: 2 servings Supports: strength, grounding, focus
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Ingredients

  • salmon fillets
  • lemon
  • olive oil
  • tomatoes
  • green olives
  • parsley or basil

Instructions

  1. Season salmon with lemon, olive oil, salt, and pepper.
  2. Bake or pan-sear until just cooked.
  3. Mix tomatoes, olives, and herbs for the relish.
  4. Serve with greens, rice, or roasted vegetables.

Make it yours

Prep note: Keep sauces and crunchy toppings separate until serving.

Pair it with: Supine Twist after dinner from the Wellness Studio.

Recipe 004
DrinkDrinks and Smoothies

Cucumber Mint Lime Water

A cool, clean sip for a midday reset.

Time: 5 min Serves: 2 servings Supports: calm, refresh, focus
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Ingredients

  • water
  • cucumber slices
  • lime
  • mint
  • ice

Instructions

  1. Add cucumber, lime, and mint to a pitcher.
  2. Press gently to release flavor.
  3. Add cold water and ice.
  4. Sip slowly between tasks.

Make it yours

Prep note: Keep sauces and crunchy toppings separate until serving.

Pair it with: 4-6 breathing from the Wellness Studio.

Recipe 005
DrinkDrinks and Smoothies

Hibiscus Berry Cooler

A ruby-colored drink for a beautiful pause.

Time: 10 min Serves: 2 servings Supports: joy, calm, refresh
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Ingredients

  • hibiscus tea
  • berries
  • orange or lime
  • honey optional
  • ice

Instructions

  1. Steep hibiscus tea and cool it.
  2. Add berries and citrus.
  3. Sweeten lightly if desired.
  4. Serve over ice.

Make it yours

Prep note: Keep sauces and crunchy toppings separate until serving.

Pair it with: Belly breathing or a gratitude prompt from the Wellness Studio.

Recipe 006
LunchMediterranean

Chicken Cucumber Quinoa Bowl with Herb Yogurt

Lean protein, crisp cucumber, and a creamy herb sauce.

Time: 25-35 min Serves: 2 servings Supports: energy, strength, grounding
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Ingredients

  • grilled chicken
  • quinoa
  • cucumber
  • tomatoes
  • Greek yogurt
  • dill or parsley

Instructions

  1. Cook quinoa and let it cool slightly.
  2. Slice chicken and vegetables.
  3. Stir herbs into yogurt with lemon.
  4. Assemble bowls and spoon sauce over the top.

Make it yours

Prep note: Keep sauces and crunchy toppings separate until serving.

Pair it with: Standing side stretch from the Wellness Studio.

Recipe 007
MainMediterranean

Grilled Chicken and White Bean Salad Plate

A protein-rich plate that still feels light.

Time: 25-35 min Serves: 2 servings Supports: strength, focus, grounding
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Ingredients

  • grilled chicken
  • white beans
  • cherry tomatoes
  • greens
  • olive oil
  • lemon

Instructions

  1. Season and grill chicken.
  2. Toss beans, tomatoes, and greens with lemon dressing.
  3. Slice chicken over the salad.
  4. Finish with herbs and black pepper.

Make it yours

Prep note: Keep sauces and crunchy toppings separate until serving.

Pair it with: Warrior II or posture reset from the Wellness Studio.

Recipe 008
BreakfastBright Breakfast

Blackberry Vanilla Yogurt Smoothie Bowl

Creamy, colorful, and easy to make.

Time: 8-12 min Serves: 1 serving Supports: joy, energy, calm
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Ingredients

  • Greek yogurt
  • blackberries
  • banana
  • vanilla
  • chia seeds
  • granola optional

Instructions

  1. Blend yogurt, fruit, and vanilla until smooth.
  2. Pour into a bowl.
  3. Top with chia, granola, or berries.
  4. Eat slowly before the day gets loud.

Make it yours

Prep note: Keep sauces and crunchy toppings separate until serving.

Pair it with: Morning energy reset from the Wellness Studio.

Recipe 009
BowlComfort Bowls

Roasted Chickpea Sweet Potato Avocado Bowl

Warm, colorful, and satisfying without heaviness.

Time: 30-40 min Serves: 2 servings Supports: grounding, strength, comfort
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Ingredients

  • sweet potato
  • chickpeas
  • avocado
  • greens
  • tahini
  • lemon

Instructions

  1. Roast sweet potato and chickpeas.
  2. Layer greens in bowls.
  3. Add avocado and roasted vegetables.
  4. Drizzle with lemon tahini.

Make it yours

Prep note: Keep sauces and crunchy toppings separate until serving.

Pair it with: Grounding breath from the Wellness Studio.

Recipe 010
BreakfastBright Breakfast

Garden Egg and Herb Breakfast Skillet

A warm skillet for a steady start.

Time: 20-30 min Serves: 2 servings Supports: energy, focus, comfort
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Ingredients

  • eggs
  • spinach
  • tomatoes
  • fresh herbs
  • feta optional
  • olive oil

Instructions

  1. Saute greens and tomatoes.
  2. Add eggs and cook until set.
  3. Finish with herbs and feta.
  4. Serve with toast or fruit.

Make it yours

Prep note: Keep sauces and crunchy toppings separate until serving.

Pair it with: Easy Pose breathing from the Wellness Studio.

Recipe 011
BowlMediterranean

Roasted Chickpea Feta Vegetable Bowl

A colorful bowl with crunch, fiber, and brightness.

Time: 30-40 min Serves: 2 servings Supports: strength, grounding, joy
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Ingredients

  • chickpeas
  • zucchini
  • tomatoes
  • feta
  • greens
  • herb dressing

Instructions

  1. Roast chickpeas and vegetables.
  2. Add greens to bowls.
  3. Top with feta and herbs.
  4. Finish with dressing.

Make it yours

Prep note: Keep sauces and crunchy toppings separate until serving.

Pair it with: Before work reset from the Wellness Studio.

Recipe 012
SnackLight Bites

Pistachio Tahini Date Cookies

A small sweet bite with nutty richness.

Time: 25-35 min Serves: 12 cookies Supports: joy, comfort, rest
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Ingredients

  • dates
  • tahini
  • pistachios
  • oats or almond flour
  • vanilla
  • pinch of salt

Instructions

  1. Blend dates with tahini.
  2. Fold in oats or almond flour.
  3. Shape into small cookies.
  4. Bake until set or chill as no-bake bites.

Make it yours

Prep note: Keep sauces and crunchy toppings separate until serving.

Pair it with: Evening tea and Legs Up the Wall from the Wellness Studio.

Recipe 013
BreakfastBright Breakfast

Blueberry Almond Breakfast Oats

Cozy oats with fruit and crunch.

Time: 10-15 min Serves: 1 serving Supports: energy, calm, focus
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Ingredients

  • rolled oats
  • milk of choice
  • blueberries
  • almonds
  • cinnamon
  • Greek yogurt optional

Instructions

  1. Cook oats with milk.
  2. Stir in cinnamon.
  3. Top with blueberries and almonds.
  4. Add yogurt for extra protein.

Make it yours

Prep note: Keep sauces and crunchy toppings separate until serving.

Pair it with: Morning breathing from the Wellness Studio.

Recipe 014
BreakfastBright Breakfast

Spinach Tomato Feta Sheet-Pan Frittata

A make-ahead breakfast that slices cleanly.

Time: 30-40 min Serves: 4 servings Supports: energy, strength, focus
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Ingredients

  • eggs
  • spinach
  • tomatoes
  • feta
  • onion
  • fresh herbs

Instructions

  1. Whisk eggs with seasonings.
  2. Fold in vegetables and feta.
  3. Bake until set.
  4. Slice for breakfast or lunch.

Make it yours

Prep note: Keep sauces and crunchy toppings separate until serving.

Pair it with: Confidence reset from the Wellness Studio.

Recipe 015
BreakfastMediterranean

Shakshuka Toast with Greens

Jammy eggs, tomato sauce, and greens on toast.

Time: 20-30 min Serves: 2 servings Supports: energy, comfort, focus
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Ingredients

  • eggs
  • tomato sauce
  • greens
  • whole-grain toast
  • herbs
  • olive oil

Instructions

  1. Warm tomato sauce with greens.
  2. Crack in eggs and simmer covered.
  3. Toast bread.
  4. Spoon eggs and sauce over toast.

Make it yours

Prep note: Keep sauces and crunchy toppings separate until serving.

Pair it with: Morning grounding from the Wellness Studio.

Recipe 016
BreakfastBright Breakfast

Citrus Pistachio Yogurt Parfait

Creamy layers with citrus, fruit, and crunch.

Time: 10 min Serves: 1-2 servings Supports: energy, joy, calm
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Ingredients

  • Greek yogurt
  • orange segments
  • pistachios
  • granola
  • honey
  • cinnamon

Instructions

  1. Layer yogurt in a glass or bowl.
  2. Add citrus and granola.
  3. Top with pistachios and honey.
  4. Serve chilled.

Make it yours

Prep note: Keep sauces and crunchy toppings separate until serving.

Pair it with: Gratitude prompt from the Wellness Studio.

Recipe 017
SoupRestorative Soups

Tomato Basil Soup with White Bean Swirl

A warm bowl for a slower evening.

Time: 25-35 min Serves: 2 servings Supports: comfort, calm, rest
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Ingredients

  • tomatoes
  • white beans
  • basil
  • garlic
  • vegetable broth
  • olive oil

Instructions

  1. Simmer tomatoes, garlic, broth, and beans.
  2. Blend until smooth.
  3. Stir in basil.
  4. Serve with toast or salad.

Make it yours

Prep note: Keep sauces and crunchy toppings separate until serving.

Pair it with: 4-6 breathing from the Wellness Studio.

Recipe 018
SoupRestorative Soups

Golden Chickpea Spinach Stew

A cozy golden stew with chickpeas and greens.

Time: 30-40 min Serves: 3 servings Supports: grounding, comfort, strength
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Ingredients

  • chickpeas
  • spinach
  • turmeric
  • ginger
  • coconut milk or broth
  • lemon

Instructions

  1. Simmer chickpeas with spices and broth.
  2. Add coconut milk if using.
  3. Stir in spinach until wilted.
  4. Finish with lemon.

Make it yours

Prep note: Keep sauces and crunchy toppings separate until serving.

Pair it with: Childs Pose from the Wellness Studio.

Recipe 019
SoupRestorative Soups

White Bean Greens Soup with Parmesan

Soft white beans, greens, and a savory finish.

Time: 25-35 min Serves: 3 servings Supports: comfort, rest, grounding
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Ingredients

  • white beans
  • kale or spinach
  • garlic
  • broth
  • parmesan
  • lemon

Instructions

  1. Saute garlic in olive oil.
  2. Add beans and broth.
  3. Simmer, then add greens.
  4. Top with parmesan and lemon.

Make it yours

Prep note: Keep sauces and crunchy toppings separate until serving.

Pair it with: Evening rest ritual from the Wellness Studio.

Recipe 020
BreakfastBright Breakfast

Roasted Red Pepper Egg Bake

A warm egg bake with peppers and herbs.

Time: 30-40 min Serves: 4 servings Supports: energy, comfort, strength
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Ingredients

  • eggs
  • roasted red peppers
  • spinach
  • feta
  • herbs
  • milk or yogurt

Instructions

  1. Whisk eggs with milk or yogurt.
  2. Fold in peppers, spinach, and feta.
  3. Bake until firm.
  4. Slice and serve warm.

Make it yours

Prep note: Keep sauces and crunchy toppings separate until serving.

Pair it with: Morning posture reset from the Wellness Studio.

Recipe 021
SoupRestorative Soups

Harissa Chickpea Vegetable Stew

A hearty tomato stew with chickpeas and vegetables.

Time: 30-40 min Serves: 3 servings Supports: strength, grounding, comfort
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Ingredients

  • chickpeas
  • tomatoes
  • zucchini
  • harissa or paprika
  • broth
  • parsley

Instructions

  1. Simmer vegetables with tomatoes and spices.
  2. Add chickpeas and broth.
  3. Cook until thick and tender.
  4. Top with herbs.

Make it yours

Prep note: Keep sauces and crunchy toppings separate until serving.

Pair it with: Release breath from the Wellness Studio.

Recipe 022
BreakfastBright Breakfast

Avocado Salmon Breakfast Toast

Crisp toast with avocado, salmon, and lemon.

Time: 10-15 min Serves: 1 serving Supports: energy, focus, strength
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Ingredients

  • whole-grain toast
  • avocado
  • smoked salmon or cooked salmon
  • lemon
  • cucumber
  • dill

Instructions

  1. Toast bread.
  2. Mash avocado with lemon.
  3. Layer salmon and cucumber.
  4. Finish with dill and pepper.

Make it yours

Prep note: Keep sauces and crunchy toppings separate until serving.

Pair it with: Before work reset from the Wellness Studio.

Recipe 023
LunchMain Meals

Herbed Chicken Salad with Pistachio Crunch

A crisp salad with protein and texture.

Time: 20-30 min Serves: 2 servings Supports: strength, focus, grounding
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Ingredients

  • chicken
  • romaine or greens
  • pistachios
  • cucumber
  • herbs
  • lemon dressing

Instructions

  1. Slice cooked chicken.
  2. Toss greens with cucumber and herbs.
  3. Add chicken and pistachios.
  4. Drizzle with lemon dressing.

Make it yours

Prep note: Keep sauces and crunchy toppings separate until serving.

Pair it with: Standing stretch from the Wellness Studio.

Recipe 024
BowlMain Meals

Greek Meatball Bowl with Tomato Cucumber Salad

Savory meatballs with a fresh chopped salad.

Time: 30-40 min Serves: 2 servings Supports: strength, grounding, joy
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Ingredients

  • turkey or beef meatballs
  • tomatoes
  • cucumber
  • rice or greens
  • yogurt sauce
  • parsley

Instructions

  1. Cook meatballs until browned.
  2. Chop tomato cucumber salad.
  3. Build bowls with rice or greens.
  4. Add yogurt sauce and herbs.

Make it yours

Prep note: Keep sauces and crunchy toppings separate until serving.

Pair it with: Warrior II from the Wellness Studio.

Recipe 025
BowlMediterranean

Falafel Hummus Bowl with Pickled Onion

Crunchy falafel over creamy hummus and greens.

Time: 25-35 min Serves: 2 servings Supports: energy, strength, grounding
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Ingredients

  • falafel
  • hummus
  • greens
  • pickled onion
  • cucumber
  • tahini

Instructions

  1. Warm or bake falafel.
  2. Spread hummus in bowls.
  3. Add greens, cucumber, and onion.
  4. Drizzle with tahini.

Make it yours

Prep note: Keep sauces and crunchy toppings separate until serving.

Pair it with: Grounding breath from the Wellness Studio.

Recipe 026
MainMain Meals

Lemon Garlic Pasta with Greens and Herbs

A bright pasta plate with greens and herbs.

Time: 20-30 min Serves: 2 servings Supports: comfort, focus, joy
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Ingredients

  • pasta
  • garlic
  • spinach
  • lemon
  • parmesan
  • parsley

Instructions

  1. Cook pasta until tender.
  2. Saute garlic and spinach.
  3. Toss pasta with lemon and parmesan.
  4. Finish with herbs.

Make it yours

Prep note: Keep sauces and crunchy toppings separate until serving.

Pair it with: After work release from the Wellness Studio.

Recipe 027
MainMain Meals

Roasted Cauliflower Chickpea Sheet Pan

A simple sheet-pan meal with creamy sauce.

Time: 30-40 min Serves: 2 servings Supports: grounding, strength, comfort
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Ingredients

  • cauliflower
  • chickpeas
  • olive oil
  • paprika
  • tahini
  • lemon

Instructions

  1. Roast cauliflower and chickpeas.
  2. Whisk tahini with lemon and water.
  3. Plate with greens or grains.
  4. Drizzle sauce over everything.

Make it yours

Prep note: Keep sauces and crunchy toppings separate until serving.

Pair it with: Supine twist from the Wellness Studio.

Recipe 028
SaladMediterranean

Pomegranate Beet Quinoa Salad

A jewel-toned salad with crunch and brightness.

Time: 25-35 min Serves: 2 servings Supports: joy, grounding, focus
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Ingredients

  • quinoa
  • beets
  • pomegranate
  • greens
  • feta
  • walnuts

Instructions

  1. Cook quinoa and cool it.
  2. Slice beets and greens.
  3. Toss with feta, walnuts, and pomegranate.
  4. Add lemon vinaigrette.

Make it yours

Prep note: Keep sauces and crunchy toppings separate until serving.

Pair it with: Reflection prompt from the Wellness Studio.

Recipe 029
MainMain Meals

Turkey Cucumber Patties with Pomegranate Salad

Lean patties with a crisp, bright side.

Time: 25-35 min Serves: 2 servings Supports: strength, focus, grounding
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Ingredients

  • ground turkey
  • cucumber
  • pomegranate
  • mint
  • Greek yogurt
  • spices

Instructions

  1. Shape turkey into small patties.
  2. Cook until browned and done.
  3. Mix cucumber, mint, and pomegranate.
  4. Serve with yogurt sauce.

Make it yours

Prep note: Keep sauces and crunchy toppings separate until serving.

Pair it with: Confidence reset from the Wellness Studio.

Recipe 030
DrinkDrinks and Smoothies

Pomegranate Mint Sparkler

A festive sip without making it complicated.

Time: 5 min Serves: 2 servings Supports: joy, refresh, calm
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Ingredients

  • pomegranate juice
  • sparkling water
  • mint
  • lime
  • ice

Instructions

  1. Fill glasses with ice.
  2. Add pomegranate juice and lime.
  3. Top with sparkling water.
  4. Garnish with mint.

Make it yours

Prep note: Keep sauces and crunchy toppings separate until serving.

Pair it with: Gratitude prompt from the Wellness Studio.

Recipe 031
BreakfastBright Breakfast

Vanilla Fig Yogurt Cup

A creamy cup with figs and crunch.

Time: 8-10 min Serves: 1 serving Supports: calm, joy, energy
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Ingredients

  • Greek yogurt
  • figs
  • walnuts
  • vanilla
  • honey
  • cinnamon

Instructions

  1. Spoon yogurt into a cup.
  2. Add figs and walnuts.
  3. Drizzle with honey.
  4. Finish with cinnamon.

Make it yours

Prep note: Keep sauces and crunchy toppings separate until serving.

Pair it with: Morning calm reset from the Wellness Studio.

Recipe 032
DrinkDrinks and Smoothies

Lemon Honey Ginger Tea

A warm or chilled sip for slowing down.

Time: 5-10 min Serves: 1 serving Supports: calm, rest, refresh
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Ingredients

  • hot water
  • lemon
  • ginger
  • honey
  • mint optional

Instructions

  1. Steep ginger in hot water.
  2. Add lemon and honey.
  3. Strain if needed.
  4. Sip slowly.

Make it yours

Prep note: Keep sauces and crunchy toppings separate until serving.

Pair it with: 4-6 breathing from the Wellness Studio.

Recipe 033
MainMediterranean

Herbed Falafel Plate with Yogurt Sauce

A crisp falafel plate with creamy sauce.

Time: 25-35 min Serves: 2 servings Supports: energy, strength, grounding
Open full recipe

Ingredients

  • falafel
  • Greek yogurt
  • cucumber
  • greens
  • lemon
  • herbs

Instructions

  1. Bake or warm falafel.
  2. Mix yogurt with cucumber and herbs.
  3. Build plates with greens.
  4. Add lemon and sauce.

Make it yours

Prep note: Keep sauces and crunchy toppings separate until serving.

Pair it with: Warrior I from the Wellness Studio.

Recipe 034
BreakfastBright Breakfast

Egg Quinoa Breakfast Bowl with Cucumber

A savory breakfast bowl that holds you.

Time: 20-25 min Serves: 1 serving Supports: energy, focus, grounding
Open full recipe

Ingredients

  • quinoa
  • egg
  • cucumber
  • tomatoes
  • greens
  • tahini sauce

Instructions

  1. Warm quinoa.
  2. Cook the egg.
  3. Add vegetables and greens.
  4. Finish with sauce.

Make it yours

Prep note: Keep sauces and crunchy toppings separate until serving.

Pair it with: Before work reset from the Wellness Studio.

Recipe 035
BowlComfort Bowls

Roasted Vegetable Grain Bowl with Herb Cream

A warm bowl with vegetables and a creamy finish.

Time: 30-40 min Serves: 2 servings Supports: grounding, comfort, strength
Open full recipe

Ingredients

  • roasted vegetables
  • brown rice
  • herb yogurt
  • chickpeas
  • lemon
  • greens

Instructions

  1. Roast vegetables until tender.
  2. Warm the rice and chickpeas.
  3. Stir herbs into yogurt.
  4. Assemble and drizzle with sauce.

Make it yours

Prep note: Keep sauces and crunchy toppings separate until serving.

Pair it with: Grounding breath from the Wellness Studio.

Recipe 036
BreakfastBright Breakfast

Tomato Spinach Breakfast Frittata

A colorful frittata for breakfast or lunch.

Time: 30-40 min Serves: 4 servings Supports: energy, comfort, focus
Open full recipe

Ingredients

  • eggs
  • tomatoes
  • spinach
  • feta
  • basil
  • olive oil

Instructions

  1. Whisk eggs with seasonings.
  2. Fold in vegetables and feta.
  3. Bake until set.
  4. Cool slightly before slicing.

Make it yours

Prep note: Keep sauces and crunchy toppings separate until serving.

Pair it with: Morning stretch from the Wellness Studio.

Recipe 037
SnackLight Bites

Classic Hummus Bowl with Olive Oil

Creamy hummus with simple toppings.

Time: 10 min Serves: 2 servings Supports: calm, grounding, comfort
Open full recipe

Ingredients

  • hummus
  • olive oil
  • chickpeas
  • paprika
  • cucumber
  • pita or vegetables

Instructions

  1. Spoon hummus into a bowl.
  2. Add chickpeas and olive oil.
  3. Sprinkle with paprika.
  4. Serve with vegetables or pita.

Make it yours

Prep note: Keep sauces and crunchy toppings separate until serving.

Pair it with: Calm reset from the Wellness Studio.

Recipe 038
SoupRestorative Soups

Creamy Butternut Herb Soup

A silky orange soup for a quiet evening.

Time: 35-45 min Serves: 3 servings Supports: comfort, rest, calm
Open full recipe

Ingredients

  • butternut squash
  • broth
  • onion
  • garlic
  • Greek yogurt optional
  • herbs

Instructions

  1. Simmer squash with broth and aromatics.
  2. Blend until smooth.
  3. Season with herbs and pepper.
  4. Top with yogurt if desired.

Make it yours

Prep note: Keep sauces and crunchy toppings separate until serving.

Pair it with: Evening rest ritual from the Wellness Studio.

Recipe 039
SoupRestorative Soups

Spinach White Bean Pasta Soup

A cozy pasta soup with greens and beans.

Time: 25-35 min Serves: 3 servings Supports: comfort, strength, rest
Open full recipe

Ingredients

  • small pasta
  • white beans
  • spinach
  • broth
  • garlic
  • parmesan

Instructions

  1. Cook garlic with olive oil.
  2. Add broth, beans, and pasta.
  3. Simmer until pasta is tender.
  4. Stir in spinach and parmesan.

Make it yours

Prep note: Keep sauces and crunchy toppings separate until serving.

Pair it with: Legs Up the Wall from the Wellness Studio.

Recipe 040
MainMain Meals

Shrimp Zucchini Skillet with Lemon Feta

A quick skillet with shrimp, zucchini, and herbs.

Time: 20-25 min Serves: 2 servings Supports: strength, focus, joy
Open full recipe

Ingredients

  • shrimp
  • zucchini
  • lemon
  • feta
  • parsley
  • olive oil

Instructions

  1. Cook shrimp with olive oil and garlic.
  2. Add zucchini and saute until tender.
  3. Finish with lemon and feta.
  4. Serve with rice or greens.

Make it yours

Prep note: Keep sauces and crunchy toppings separate until serving.

Pair it with: After work release from the Wellness Studio.

Recipe 041
MainMain Meals

Tomato Shrimp and White Bean Stew

A tomato-rich stew with shrimp and beans.

Time: 25-35 min Serves: 2 servings Supports: comfort, strength, grounding
Open full recipe

Ingredients

  • shrimp
  • white beans
  • tomatoes
  • garlic
  • broth
  • parsley

Instructions

  1. Simmer tomatoes, garlic, and broth.
  2. Add beans and cook until warm.
  3. Add shrimp and cook briefly.
  4. Top with parsley.

Make it yours

Prep note: Keep sauces and crunchy toppings separate until serving.

Pair it with: Release breath from the Wellness Studio.

Recipe 042
SoupRestorative Soups

Creamy Green Vegetable Soup

A green soup that feels light and soothing.

Time: 25-35 min Serves: 3 servings Supports: calm, rest, grounding
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Ingredients

  • broccoli or zucchini
  • spinach
  • white beans
  • broth
  • lemon
  • olive oil

Instructions

  1. Simmer vegetables with broth.
  2. Add beans and spinach.
  3. Blend until creamy.
  4. Finish with lemon.

Make it yours

Prep note: Keep sauces and crunchy toppings separate until serving.

Pair it with: Belly breathing from the Wellness Studio.

Recipe 043
SoupRestorative Soups

White Bean Kale Soup with Lemon Parmesan

A nourishing soup with beans, greens, and lemon.

Time: 25-35 min Serves: 3 servings Supports: comfort, grounding, rest
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Ingredients

  • white beans
  • kale
  • broth
  • garlic
  • lemon
  • parmesan

Instructions

  1. Saute garlic.
  2. Add beans and broth.
  3. Simmer, then stir in kale.
  4. Top with lemon and parmesan.

Make it yours

Prep note: Keep sauces and crunchy toppings separate until serving.

Pair it with: Evening reset from the Wellness Studio.

Recipe 044
BowlMain Meals

Colorful Chicken Shawarma Bowl

Spiced chicken, crisp vegetables, and creamy sauce.

Time: 30-40 min Serves: 2 servings Supports: strength, energy, joy
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Ingredients

  • chicken
  • rice or greens
  • cabbage
  • cucumber
  • yogurt sauce
  • shawarma spices

Instructions

  1. Season chicken with spices.
  2. Cook until tender.
  3. Build bowls with vegetables and rice.
  4. Add yogurt sauce.

Make it yours

Prep note: Keep sauces and crunchy toppings separate until serving.

Pair it with: Warrior II from the Wellness Studio.

Recipe 045
BowlComfort Bowls

Lemon Chickpea Quinoa Bowl

A simple plant-forward bowl with lemony lift.

Time: 20-30 min Serves: 2 servings Supports: grounding, strength, focus
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Ingredients

  • quinoa
  • chickpeas
  • greens
  • cucumber
  • lemon
  • tahini

Instructions

  1. Cook quinoa.
  2. Warm chickpeas with seasoning.
  3. Add greens and cucumber.
  4. Drizzle with lemon tahini.

Make it yours

Prep note: Keep sauces and crunchy toppings separate until serving.

Pair it with: Grounding breath from the Wellness Studio.

Recipe 046
BowlComfort Bowls

Chickpea Greens Bowl with Pickled Onion

A balanced bowl with crunch and color.

Time: 20-30 min Serves: 2 servings Supports: strength, grounding, calm
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Ingredients

  • chickpeas
  • greens
  • pickled onion
  • cucumber
  • feta optional
  • herb dressing

Instructions

  1. Warm chickpeas.
  2. Layer greens in bowls.
  3. Add cucumber and pickled onion.
  4. Finish with dressing.

Make it yours

Prep note: Keep sauces and crunchy toppings separate until serving.

Pair it with: Softness reset from the Wellness Studio.

Recipe 047
BowlMain Meals

Roasted Chicken Grain Bowl with Tzatziki

Roasted chicken over grains with cool sauce.

Time: 35-45 min Serves: 2 servings Supports: strength, grounding, comfort
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Ingredients

  • roasted chicken
  • rice or quinoa
  • tzatziki
  • tomatoes
  • greens
  • lemon

Instructions

  1. Roast or warm chicken.
  2. Prepare grains and vegetables.
  3. Layer bowls.
  4. Top with tzatziki and lemon.

Make it yours

Prep note: Keep sauces and crunchy toppings separate until serving.

Pair it with: After work release from the Wellness Studio.

Recipe 048
MainMain Meals

Tomato Feta Flatbread with Herbs

A bright flatbread for a quick meal.

Time: 18-25 min Serves: 2 servings Supports: joy, comfort, focus
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Ingredients

  • flatbread
  • tomatoes
  • feta
  • basil
  • olive oil
  • red pepper flakes optional

Instructions

  1. Top flatbread with tomatoes and feta.
  2. Bake until crisp.
  3. Finish with basil and olive oil.
  4. Slice and serve.

Make it yours

Prep note: Keep sauces and crunchy toppings separate until serving.

Pair it with: Joy reset from the Wellness Studio.

Recipe 049
SaladMediterranean

Quinoa Tomato Cucumber Salad with Herb Yogurt

Cool, crisp, and easy to prep.

Time: 20-25 min Serves: 2 servings Supports: calm, focus, grounding
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Ingredients

  • quinoa
  • tomatoes
  • cucumber
  • Greek yogurt
  • herbs
  • lemon

Instructions

  1. Cook quinoa and cool it.
  2. Chop tomatoes and cucumber.
  3. Mix yogurt with herbs and lemon.
  4. Toss together or serve layered.

Make it yours

Prep note: Keep sauces and crunchy toppings separate until serving.

Pair it with: Calm reset from the Wellness Studio.

Recipe 050
BowlMain Meals

Chicken Cucumber Hummus Bowl

A filling bowl with chicken, hummus, and crunch.

Time: 25-35 min Serves: 2 servings Supports: strength, energy, grounding
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Ingredients

  • chicken
  • hummus
  • cucumber
  • greens
  • rice or quinoa
  • olive oil

Instructions

  1. Cook or slice chicken.
  2. Spread hummus in bowls.
  3. Add grains, greens, and cucumber.
  4. Top with chicken and olive oil.

Make it yours

Prep note: Keep sauces and crunchy toppings separate until serving.

Pair it with: Warrior I from the Wellness Studio.

Recipe 051
MainMain Meals

Cauliflower Crust Garden Pizza

A lighter pizza with vegetables and herbs.

Time: 25-35 min Serves: 2 servings Supports: comfort, joy, focus
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Ingredients

  • cauliflower crust
  • tomato sauce
  • vegetables
  • mozzarella
  • basil
  • olive oil

Instructions

  1. Top crust with sauce and vegetables.
  2. Add cheese.
  3. Bake until crisp and melted.
  4. Finish with basil.

Make it yours

Prep note: Keep sauces and crunchy toppings separate until serving.

Pair it with: Joy reset from the Wellness Studio.

Recipe 052
MainMain Meals

Lamb Kofta Rice Plate with Cucumber Yogurt

Spiced kofta with rice and cooling yogurt.

Time: 35-45 min Serves: 2 servings Supports: strength, grounding, comfort
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Ingredients

  • ground lamb or turkey
  • rice
  • cucumber
  • Greek yogurt
  • mint
  • spices

Instructions

  1. Shape seasoned meat into kofta.
  2. Cook until browned and done.
  3. Mix cucumber yogurt sauce.
  4. Serve over rice with herbs.

Make it yours

Prep note: Keep sauces and crunchy toppings separate until serving.

Pair it with: Grounding stretch from the Wellness Studio.

Recipe 053
MainMain Meals

Roasted Chicken and Wild Rice Plate

A cozy chicken plate with rice and herbs.

Time: 40-50 min Serves: 2 servings Supports: strength, comfort, grounding
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Ingredients

  • chicken thighs
  • wild rice
  • herbs
  • lemon
  • olive oil
  • greens

Instructions

  1. Roast chicken with herbs and lemon.
  2. Cook wild rice.
  3. Serve with greens.
  4. Spoon pan juices over the plate.

Make it yours

Prep note: Keep sauces and crunchy toppings separate until serving.

Pair it with: Evening release from the Wellness Studio.

Recipe 054
DrinkDrinks and Smoothies

Blueberry Protein Smoothie

Creamy, cool, and easy to sip.

Time: 5-8 min Serves: 1 serving Supports: energy, focus, calm
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Ingredients

  • blueberries
  • Greek yogurt or protein
  • milk of choice
  • banana
  • chia optional

Instructions

  1. Add ingredients to a blender.
  2. Blend until smooth.
  3. Adjust thickness with milk.
  4. Pour and sip slowly.

Make it yours

Prep note: Keep sauces and crunchy toppings separate until serving.

Pair it with: Before work reset from the Wellness Studio.

Recipe 055
DrinkDrinks and Smoothies

Peach Mint Iced Tea

A soft peach tea for a pretty pause.

Time: 10 min Serves: 2 servings Supports: joy, refresh, calm
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Ingredients

  • black or green tea
  • peach slices
  • mint
  • lemon
  • honey optional

Instructions

  1. Brew tea and cool it.
  2. Add peaches, mint, and lemon.
  3. Sweeten lightly if desired.
  4. Serve over ice.

Make it yours

Prep note: Keep sauces and crunchy toppings separate until serving.

Pair it with: Gratitude prompt from the Wellness Studio.

Recipe 056
DrinkDrinks and Smoothies

Chocolate Almond Recovery Smoothie

A creamy smoothie for after movement or a busy day.

Time: 5-8 min Serves: 1 serving Supports: comfort, strength, focus
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Ingredients

  • milk of choice
  • banana
  • cocoa
  • almond butter
  • protein optional
  • cinnamon

Instructions

  1. Add ingredients to blender.
  2. Blend until creamy.
  3. Taste and adjust sweetness.
  4. Serve chilled.

Make it yours

Prep note: Keep sauces and crunchy toppings separate until serving.

Pair it with: Restore reset from the Wellness Studio.

Recipe 057
SnackLight Bites

No-Bake Cocoa Date Energy Bites

Small bites for steady energy.

Time: 15 min Serves: 12 bites Supports: energy, joy, strength
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Ingredients

  • dates
  • oats
  • cocoa
  • nut butter
  • chia seeds
  • coconut optional

Instructions

  1. Blend dates and nut butter.
  2. Add oats, cocoa, and chia.
  3. Roll into small bites.
  4. Chill until firm.

Make it yours

Prep note: Keep sauces and crunchy toppings separate until serving.

Pair it with: Midday reset from the Wellness Studio.

Recipe 058
MainMain Meals

Tomato Chickpea Skillet with Feta

A one-pan skillet with tomato, chickpeas, and feta.

Time: 20-30 min Serves: 2 servings Supports: comfort, strength, joy
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Ingredients

  • chickpeas
  • tomatoes
  • feta
  • garlic
  • spinach optional
  • basil

Instructions

  1. Simmer tomatoes and garlic.
  2. Add chickpeas and warm through.
  3. Add feta and spinach if using.
  4. Serve with toast or rice.

Make it yours

Prep note: Keep sauces and crunchy toppings separate until serving.

Pair it with: After work release from the Wellness Studio.

Recipe 059
SnackLight Bites

Whipped Ricotta Tomato Toast

Crisp toast with creamy ricotta and tomatoes.

Time: 10-15 min Serves: 1-2 servings Supports: joy, calm, focus
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Ingredients

  • toast
  • ricotta
  • tomatoes
  • basil
  • olive oil
  • black pepper

Instructions

  1. Toast bread.
  2. Whip or spread ricotta.
  3. Top with tomatoes and basil.
  4. Drizzle with olive oil.

Make it yours

Prep note: Keep sauces and crunchy toppings separate until serving.

Pair it with: Soft pause from the Wellness Studio.

Recipe 060
BreakfastBright Breakfast

Hummus Egg Tomato Plate

A savory plate that comes together quickly.

Time: 12-18 min Serves: 1 serving Supports: energy, grounding, comfort
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Ingredients

  • hummus
  • egg
  • tomatoes
  • cucumber
  • pita or toast
  • herbs

Instructions

  1. Spread hummus on a plate.
  2. Cook egg to preference.
  3. Add tomatoes and cucumber.
  4. Serve with pita or toast.

Make it yours

Prep note: Keep sauces and crunchy toppings separate until serving.

Pair it with: Morning calm from the Wellness Studio.

Recipe 061
BreakfastBright Breakfast

Raspberry Chia Yogurt Pudding

A pretty make-ahead breakfast or snack.

Time: 10 min plus chill Serves: 2 servings Supports: calm, joy, rest
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Ingredients

  • chia seeds
  • Greek yogurt
  • raspberries
  • milk of choice
  • vanilla
  • honey optional

Instructions

  1. Mix chia, yogurt, milk, and vanilla.
  2. Chill until thick.
  3. Top with raspberries.
  4. Add honey if desired.

Make it yours

Prep note: Keep sauces and crunchy toppings separate until serving.

Pair it with: Evening prep ritual from the Wellness Studio.

Recipe 062
BreakfastBright Breakfast

Spinach Feta Egg Muffins

Portable egg bites for busy mornings.

Time: 25-30 min Serves: 6 muffins Supports: energy, focus, strength
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Ingredients

  • eggs
  • spinach
  • feta
  • green onion
  • milk
  • black pepper

Instructions

  1. Whisk eggs and milk.
  2. Fold in spinach and feta.
  3. Pour into muffin tin.
  4. Bake until set.

Make it yours

Prep note: Keep sauces and crunchy toppings separate until serving.

Pair it with: Morning reset from the Wellness Studio.

Recipe 063
LunchMain Meals

Salmon Avocado Plate with Cucumber

A light plate with protein and healthy fats.

Time: 15-20 min Serves: 1-2 servings Supports: strength, focus, grounding
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Ingredients

  • salmon
  • avocado
  • cucumber
  • greens
  • lemon
  • olive oil

Instructions

  1. Cook or flake salmon.
  2. Slice avocado and cucumber.
  3. Plate with greens.
  4. Finish with lemon and olive oil.

Make it yours

Prep note: Keep sauces and crunchy toppings separate until serving.

Pair it with: Posture reset from the Wellness Studio.

Recipe 064
MainMain Meals

Mediterranean Chicken Flatbread

A warm flatbread with chicken, herbs, and cheese.

Time: 20-30 min Serves: 2 servings Supports: comfort, joy, strength
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Ingredients

  • flatbread
  • chicken
  • tomatoes
  • mozzarella or feta
  • herbs
  • olive oil

Instructions

  1. Top flatbread with chicken and vegetables.
  2. Add cheese and herbs.
  3. Bake until crisp.
  4. Slice and serve warm.

Make it yours

Prep note: Keep sauces and crunchy toppings separate until serving.

Pair it with: Joy reset from the Wellness Studio.

Recipe 065
BreakfastBright Breakfast

Caprese Breakfast Eggs

Eggs with tomato, mozzarella, and basil.

Time: 15-20 min Serves: 1-2 servings Supports: energy, joy, focus
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Ingredients

  • eggs
  • tomatoes
  • mozzarella
  • basil
  • olive oil
  • greens optional

Instructions

  1. Cook eggs to preference.
  2. Add tomatoes and mozzarella.
  3. Warm until softened.
  4. Finish with basil.

Make it yours

Prep note: Keep sauces and crunchy toppings separate until serving.

Pair it with: Morning confidence from the Wellness Studio.

Recipe 066
MainMain Meals

Zucchini Noodles with Shrimp and Lemon

A quick skillet with shrimp and zucchini ribbons.

Time: 18-25 min Serves: 2 servings Supports: focus, strength, refresh
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Ingredients

  • shrimp
  • zucchini noodles
  • lemon
  • garlic
  • parsley
  • olive oil

Instructions

  1. Cook shrimp with garlic.
  2. Add zucchini noodles briefly.
  3. Finish with lemon and parsley.
  4. Serve immediately.

Make it yours

Prep note: Keep sauces and crunchy toppings separate until serving.

Pair it with: Release reset from the Wellness Studio.

Recipe 067
LunchMain Meals

Chicken Hummus Power Plate

Chicken, hummus, vegetables, and greens on one plate.

Time: 20-30 min Serves: 2 servings Supports: strength, grounding, focus
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Ingredients

  • chicken
  • hummus
  • greens
  • cucumber
  • tomatoes
  • pita optional

Instructions

  1. Slice chicken.
  2. Spread hummus on plates.
  3. Add vegetables and greens.
  4. Serve with pita if desired.

Make it yours

Prep note: Keep sauces and crunchy toppings separate until serving.

Pair it with: Grounding breath from the Wellness Studio.

Recipe 068
MainMain Meals

Lime Salmon with Spinach and Avocado

A bright salmon plate with greens and lime.

Time: 25-35 min Serves: 2 servings Supports: strength, focus, calm
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Ingredients

  • salmon
  • spinach
  • avocado
  • lime
  • garlic
  • olive oil

Instructions

  1. Season salmon with lime and garlic.
  2. Cook until tender.
  3. Wilt spinach lightly.
  4. Serve with avocado.

Make it yours

Prep note: Keep sauces and crunchy toppings separate until serving.

Pair it with: After work stretch from the Wellness Studio.

Recipe 069
MainMain Meals

Herbed Meatballs with Roasted Greens

Savory meatballs with greens and herbs.

Time: 30-40 min Serves: 2 servings Supports: strength, grounding, comfort
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Ingredients

  • turkey or beef meatballs
  • greens
  • herbs
  • garlic
  • yogurt sauce
  • lemon

Instructions

  1. Season and shape meatballs.
  2. Cook until browned.
  3. Roast or saute greens.
  4. Serve with yogurt sauce.

Make it yours

Prep note: Keep sauces and crunchy toppings separate until serving.

Pair it with: Warrior II from the Wellness Studio.

Recipe 070
MainMain Meals

Mediterranean Chicken Pesto Flatbread

A crisp flatbread with chicken and pesto.

Time: 20-30 min Serves: 2 servings Supports: joy, comfort, focus
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Ingredients

  • flatbread
  • chicken
  • pesto
  • tomatoes
  • mozzarella
  • basil

Instructions

  1. Spread pesto on flatbread.
  2. Add chicken, tomatoes, and cheese.
  3. Bake until crisp.
  4. Top with basil.

Make it yours

Prep note: Keep sauces and crunchy toppings separate until serving.

Pair it with: Joy prompt from the Wellness Studio.

Recipe 071
BowlComfort Bowls

Stuffed Pepper Bowls with Feta and Herbs

All the stuffed pepper flavor in an easy bowl.

Time: 30-40 min Serves: 2 servings Supports: comfort, strength, grounding
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Ingredients

  • bell peppers
  • rice
  • ground turkey or beans
  • feta
  • tomatoes
  • herbs

Instructions

  1. Cook rice and filling.
  2. Saute peppers until tender.
  3. Layer everything in bowls.
  4. Top with feta and herbs.

Make it yours

Prep note: Keep sauces and crunchy toppings separate until serving.

Pair it with: Grounding reset from the Wellness Studio.

Recipe 072
SaladMain Meals

Grilled Chicken Greek Salad

A crisp salad with grilled chicken and feta.

Time: 25-35 min Serves: 2 servings Supports: strength, refresh, focus
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Ingredients

  • chicken
  • romaine
  • cucumber
  • tomatoes
  • feta
  • Greek dressing

Instructions

  1. Grill or pan-cook chicken.
  2. Chop vegetables.
  3. Toss salad with dressing.
  4. Top with sliced chicken.

Make it yours

Prep note: Keep sauces and crunchy toppings separate until serving.

Pair it with: Midday reset from the Wellness Studio.

Recipe 073
MainMain Meals

Salmon Sweet Potato Power Plate

Salmon, sweet potatoes, and greens for steady fuel.

Time: 35-45 min Serves: 2 servings Supports: strength, energy, grounding
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Ingredients

  • salmon
  • sweet potatoes
  • greens
  • lemon
  • olive oil
  • pumpkin seeds optional

Instructions

  1. Roast sweet potatoes.
  2. Cook salmon with lemon.
  3. Add greens to the plate.
  4. Finish with seeds or herbs.

Make it yours

Prep note: Keep sauces and crunchy toppings separate until serving.

Pair it with: Posture reset from the Wellness Studio.

Recipe 074
MainMain Meals

Herb Salmon with Asparagus and Potatoes

A polished sheet-pan salmon dinner.

Time: 35-45 min Serves: 2 servings Supports: strength, focus, comfort
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Ingredients

  • salmon
  • asparagus
  • potatoes
  • lemon
  • dill
  • olive oil

Instructions

  1. Roast potatoes first.
  2. Add salmon and asparagus.
  3. Bake until salmon is tender.
  4. Finish with lemon and dill.

Make it yours

Prep note: Keep sauces and crunchy toppings separate until serving.

Pair it with: Evening release from the Wellness Studio.

Recipe 075
MainMain Meals

Quinoa Turkey Stuffed Peppers

Colorful peppers filled with savory protein and grains.

Time: 40-50 min Serves: 4 halves Supports: comfort, strength, grounding
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Ingredients

  • bell peppers
  • ground turkey or beans
  • quinoa
  • tomatoes
  • cheese optional
  • herbs

Instructions

  1. Par-bake peppers.
  2. Cook filling with tomatoes and quinoa.
  3. Stuff peppers.
  4. Bake until tender.

Make it yours

Prep note: Keep sauces and crunchy toppings separate until serving.

Pair it with: Grounding breath from the Wellness Studio.

Recipe 076
BreakfastBright Breakfast

Honey Citrus Yogurt Parfait

A golden parfait with citrus and crunch.

Time: 10 min Serves: 1-2 servings Supports: joy, calm, energy
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Ingredients

  • Greek yogurt
  • citrus
  • granola
  • honey
  • edible flowers optional
  • nuts

Instructions

  1. Layer yogurt and citrus.
  2. Add granola or nuts.
  3. Drizzle with honey.
  4. Serve chilled.

Make it yours

Prep note: Keep sauces and crunchy toppings separate until serving.

Pair it with: Gratitude prompt from the Wellness Studio.

Recipe 077
SnackLight Bites

Dark Chocolate Date Nut Bark

A freezer-friendly sweet bite.

Time: 20 min plus chill Serves: 8 pieces Supports: joy, comfort, rest
Open full recipe

Ingredients

  • dark chocolate
  • dates
  • nuts
  • seeds
  • sea salt
  • coconut optional

Instructions

  1. Melt chocolate gently.
  2. Spread over dates and nuts.
  3. Sprinkle with salt.
  4. Chill and break into pieces.

Make it yours

Prep note: Keep sauces and crunchy toppings separate until serving.

Pair it with: Evening tea ritual from the Wellness Studio.

Recipe 078
DrinkDrinks and Smoothies

Grapefruit Rose Spritz

A sparkling pink drink for a reset moment.

Time: 5 min Serves: 2 servings Supports: joy, refresh, calm
Open full recipe

Ingredients

  • grapefruit juice
  • sparkling water
  • lime
  • mint
  • ice

Instructions

  1. Add juice and lime to glasses.
  2. Fill with ice.
  3. Top with sparkling water.
  4. Garnish with mint.

Make it yours

Prep note: Keep sauces and crunchy toppings separate until serving.

Pair it with: Sigh breath reset from the Wellness Studio.

Recipe 079
SnackLight Bites

Lemon Herb Deviled Eggs

A protein-rich snack with herbs and citrus.

Time: 20 min Serves: 6 halves Supports: strength, focus, joy
Open full recipe

Ingredients

  • eggs
  • Greek yogurt or mayo
  • lemon
  • dill
  • mustard
  • pepper

Instructions

  1. Boil and cool eggs.
  2. Mix yolks with yogurt, lemon, and mustard.
  3. Fill egg whites.
  4. Top with dill.

Make it yours

Prep note: Keep sauces and crunchy toppings separate until serving.

Pair it with: Midday focus reset from the Wellness Studio.

Recipe 080
BreakfastBright Breakfast

Pomegranate Granola Yogurt Bowl

A crunchy yogurt bowl with jewel-toned fruit.

Time: 8-10 min Serves: 1 serving Supports: energy, joy, calm
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Ingredients

  • Greek yogurt
  • pomegranate
  • granola
  • nuts
  • honey
  • cinnamon

Instructions

  1. Spoon yogurt into a bowl.
  2. Add granola and pomegranate.
  3. Top with nuts.
  4. Drizzle with honey.

Make it yours

Prep note: Keep sauces and crunchy toppings separate until serving.

Pair it with: Morning joy reset from the Wellness Studio.

Recipe 081
BowlMain Meals

Citrus Salmon Rice Bowl

A bright salmon bowl with rice and fruit.

Time: 30-40 min Serves: 2 servings Supports: strength, energy, focus
Open full recipe

Ingredients

  • salmon
  • rice
  • citrus or mango
  • greens
  • lime
  • avocado optional

Instructions

  1. Cook rice and salmon.
  2. Add greens and fruit.
  3. Layer everything in bowls.
  4. Finish with lime.

Make it yours

Prep note: Keep sauces and crunchy toppings separate until serving.

Pair it with: Warrior I from the Wellness Studio.

Recipe 082
MainCaribbean

Caribbean Chicken Vegetable Stew

A warm chicken stew with vegetables and spice.

Time: 40-50 min Serves: 3 servings Supports: comfort, strength, grounding
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Ingredients

  • chicken
  • tomatoes
  • sweet potato
  • peppers
  • jerk spices
  • broth

Instructions

  1. Brown chicken with spices.
  2. Add vegetables and broth.
  3. Simmer until tender.
  4. Serve with rice or greens.

Make it yours

Prep note: Keep sauces and crunchy toppings separate until serving.

Pair it with: Grounding reset from the Wellness Studio.

Recipe 083
BreakfastBright Breakfast

Banana Oat Breakfast Cake

A tender breakfast bake for slower mornings.

Time: 35-45 min Serves: 6 slices Supports: comfort, joy, energy
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Ingredients

  • bananas
  • oats
  • eggs
  • milk
  • cinnamon
  • walnuts optional

Instructions

  1. Mash bananas.
  2. Mix with oats, eggs, and milk.
  3. Bake until set.
  4. Slice and serve warm.

Make it yours

Prep note: Keep sauces and crunchy toppings separate until serving.

Pair it with: Morning softness from the Wellness Studio.

Recipe 084
BreakfastBright Breakfast

Blueberry Lemon Protein Pancakes

A weekend-style breakfast with protein and fruit.

Time: 20-30 min Serves: 2 servings Supports: joy, energy, comfort
Open full recipe

Ingredients

  • pancake mix or oats
  • eggs
  • Greek yogurt
  • blueberries
  • lemon zest
  • maple optional

Instructions

  1. Mix batter.
  2. Fold in blueberries and lemon.
  3. Cook pancakes on a warm griddle.
  4. Serve with yogurt or maple.

Make it yours

Prep note: Keep sauces and crunchy toppings separate until serving.

Pair it with: Joy reset from the Wellness Studio.

Recipe 085
SnackLight Bites

Shrimp Avocado Cucumber Cups

Cool cucumber cups with shrimp and avocado.

Time: 15-20 min Serves: 2 servings Supports: refresh, strength, focus
Open full recipe

Ingredients

  • shrimp
  • cucumber
  • avocado
  • lime
  • cilantro
  • Greek yogurt optional

Instructions

  1. Slice cucumber into cups or rounds.
  2. Mash avocado with lime.
  3. Top with shrimp.
  4. Finish with cilantro.

Make it yours

Prep note: Keep sauces and crunchy toppings separate until serving.

Pair it with: Midday reset from the Wellness Studio.

Recipe 086
SoupRestorative Soups

Golden Fish Soup with Spinach

A golden broth with fish and greens.

Time: 25-35 min Serves: 3 servings Supports: comfort, strength, rest
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Ingredients

  • white fish
  • spinach
  • turmeric
  • broth
  • lemon
  • coconut milk optional

Instructions

  1. Simmer broth with spices.
  2. Add fish and cook gently.
  3. Stir in spinach.
  4. Finish with lemon.

Make it yours

Prep note: Keep sauces and crunchy toppings separate until serving.

Pair it with: Restorative breathing from the Wellness Studio.

Recipe 087
SoupRestorative Soups

Tomato Chickpea Stew with Feta

A hearty chickpea stew with a salty finish.

Time: 30-40 min Serves: 3 servings Supports: comfort, grounding, strength
Open full recipe

Ingredients

  • chickpeas
  • tomatoes
  • feta
  • garlic
  • broth
  • parsley

Instructions

  1. Simmer tomatoes, garlic, and broth.
  2. Add chickpeas.
  3. Cook until thickened.
  4. Top with feta and parsley.

Make it yours

Prep note: Keep sauces and crunchy toppings separate until serving.

Pair it with: Evening release from the Wellness Studio.

Recipe 088
SnackLight Bites

Mango Avocado Salad Cups

Bright little cups with mango and avocado.

Time: 15-20 min Serves: 2 servings Supports: joy, refresh, calm
Open full recipe

Ingredients

  • mango
  • avocado
  • lettuce cups
  • lime
  • cilantro
  • pumpkin seeds optional

Instructions

  1. Dice mango and avocado.
  2. Toss with lime and herbs.
  3. Spoon into lettuce cups.
  4. Top with seeds if using.

Make it yours

Prep note: Keep sauces and crunchy toppings separate until serving.

Pair it with: Joy prompt from the Wellness Studio.

Recipe 089
SnackLight Bites

Citrus Shrimp Lettuce Cups

Fresh shrimp cups with lime and herbs.

Time: 15-20 min Serves: 2 servings Supports: refresh, strength, focus
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Ingredients

  • shrimp
  • lettuce cups
  • lime
  • cucumber
  • cilantro
  • avocado optional

Instructions

  1. Cook or chill shrimp.
  2. Chop cucumber and herbs.
  3. Fill lettuce cups.
  4. Finish with lime.

Make it yours

Prep note: Keep sauces and crunchy toppings separate until serving.

Pair it with: Breathwork reset from the Wellness Studio.

Recipe 090
BowlComfort Bowls

Mediterranean Rice Bowl with Avocado and Olives

A balanced bowl with rice, avocado, and salty crunch.

Time: 20-30 min Serves: 2 servings Supports: grounding, comfort, focus
Open full recipe

Ingredients

  • rice
  • avocado
  • olives
  • tomatoes
  • greens
  • herb dressing

Instructions

  1. Warm rice.
  2. Slice avocado and vegetables.
  3. Layer bowls.
  4. Add olives and dressing.

Make it yours

Prep note: Keep sauces and crunchy toppings separate until serving.

Pair it with: Grounding breath from the Wellness Studio.

Recipe 091
BowlCaribbean

Mango Lime Salmon Bowl

Salmon with mango, lime, and rice.

Time: 30-40 min Serves: 2 servings Supports: strength, energy, joy
Open full recipe

Ingredients

  • salmon
  • rice
  • mango
  • lime
  • avocado
  • greens

Instructions

  1. Cook salmon with lime.
  2. Prepare rice and greens.
  3. Add mango and avocado.
  4. Serve with extra lime.

Make it yours

Prep note: Keep sauces and crunchy toppings separate until serving.

Pair it with: Warrior I from the Wellness Studio.

Recipe 092
BowlCaribbean

Shrimp Mango Rice Bowl

Shrimp, rice, mango, and herbs in one bowl.

Time: 25-35 min Serves: 2 servings Supports: refresh, strength, joy
Open full recipe

Ingredients

  • shrimp
  • rice
  • mango
  • cucumber
  • lime
  • cilantro

Instructions

  1. Cook shrimp with lime and spices.
  2. Warm rice.
  3. Add mango and cucumber.
  4. Top with cilantro.

Make it yours

Prep note: Keep sauces and crunchy toppings separate until serving.

Pair it with: Midday refresh from the Wellness Studio.

Recipe 093
BowlComfort Bowls

Roasted Sweet Potato Black Bean Bowl

Sweet potato, beans, and greens for steady energy.

Time: 35-45 min Serves: 2 servings Supports: grounding, strength, comfort
Open full recipe

Ingredients

  • sweet potato
  • black beans
  • greens
  • avocado
  • lime
  • pumpkin seeds

Instructions

  1. Roast sweet potatoes.
  2. Warm black beans.
  3. Layer greens and toppings.
  4. Finish with lime.

Make it yours

Prep note: Keep sauces and crunchy toppings separate until serving.

Pair it with: Grounding reset from the Wellness Studio.

Recipe 094
MainCaribbean

Jerk Chicken and Plantain Plate

Spiced chicken with plantain and vegetables.

Time: 40-50 min Serves: 2 servings Supports: strength, joy, grounding
Open full recipe

Ingredients

  • chicken
  • jerk seasoning
  • plantain
  • greens
  • lime
  • rice optional

Instructions

  1. Season chicken with jerk spices.
  2. Cook chicken until tender.
  3. Pan-sear plantain.
  4. Serve with greens and lime.

Make it yours

Prep note: Keep sauces and crunchy toppings separate until serving.

Pair it with: Release reset from the Wellness Studio.

Recipe 095
BowlMain Meals

Chicken Skewer Rice Bowl with Cucumber Herbs

Tender chicken skewers over rice with crisp herbs.

Time: 35-45 min Serves: 2 servings Supports: strength, focus, grounding
Open full recipe

Ingredients

  • chicken skewers
  • rice
  • cucumber
  • tomatoes
  • yogurt sauce
  • herbs

Instructions

  1. Season and cook chicken skewers.
  2. Prepare rice.
  3. Chop cucumber and herbs.
  4. Build bowls with yogurt sauce.

Make it yours

Prep note: Keep sauces and crunchy toppings separate until serving.

Pair it with: Confidence reset from the Wellness Studio.

Recipe 096
SnackLight Bites

Tomato Mozzarella Bruschetta Plate

Fresh tomatoes, cheese, and basil on crisp toast.

Time: 15-20 min Serves: 2 servings Supports: joy, calm, focus
Open full recipe

Ingredients

  • bread
  • tomatoes
  • mozzarella
  • basil
  • olive oil
  • balsamic optional

Instructions

  1. Toast bread.
  2. Chop tomatoes and basil.
  3. Layer mozzarella and tomatoes.
  4. Drizzle with olive oil.

Make it yours

Prep note: Keep sauces and crunchy toppings separate until serving.

Pair it with: Soft social reset from the Wellness Studio.

Recipe 097
DrinkDrinks and Smoothies

Mango Turmeric Smoothie

A golden smoothie with mango and warmth.

Time: 5-8 min Serves: 1 serving Supports: energy, refresh, focus
Open full recipe

Ingredients

  • mango
  • Greek yogurt or milk
  • turmeric
  • ginger
  • banana
  • ice

Instructions

  1. Add ingredients to blender.
  2. Blend until smooth.
  3. Adjust thickness with milk.
  4. Serve chilled.

Make it yours

Prep note: Keep sauces and crunchy toppings separate until serving.

Pair it with: Morning energy reset from the Wellness Studio.

Recipe 098
DrinkDrinks and Smoothies

Grapefruit Ginger Cooler

A bright cooler with citrus and ginger.

Time: 5-8 min Serves: 1 serving Supports: refresh, joy, calm
Open full recipe

Ingredients

  • grapefruit juice
  • ginger
  • sparkling water
  • lime
  • ice

Instructions

  1. Add juice, ginger, and lime to glass.
  2. Fill with ice.
  3. Top with sparkling water.
  4. Stir gently.

Make it yours

Prep note: Keep sauces and crunchy toppings separate until serving.

Pair it with: Sigh breath reset from the Wellness Studio.

Recipe 099
DrinkDrinks and Smoothies

Coconut Vanilla Cream Cooler

A creamy drink for winding down.

Time: 5-8 min Serves: 1 serving Supports: calm, comfort, rest
Open full recipe

Ingredients

  • coconut milk
  • vanilla
  • banana or dates
  • ice
  • cinnamon

Instructions

  1. Blend coconut milk with vanilla and banana.
  2. Add ice and blend again.
  3. Pour into glass.
  4. Top with cinnamon.

Make it yours

Prep note: Keep sauces and crunchy toppings separate until serving.

Pair it with: Evening rest ritual from the Wellness Studio.

Recipe 100
DrinkDrinks and Smoothies

Blackberry Coconut Smoothie

A purple smoothie with coconut and berries.

Time: 5-8 min Serves: 1 serving Supports: joy, calm, refresh
Open full recipe

Ingredients

  • blackberries
  • coconut milk
  • banana
  • Greek yogurt optional
  • ice
  • lime

Instructions

  1. Add ingredients to blender.
  2. Blend until smooth.
  3. Taste and adjust lime.
  4. Serve chilled.

Make it yours

Prep note: Keep sauces and crunchy toppings separate until serving.

Pair it with: Gratitude prompt from the Wellness Studio.

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CYS Wellness Recipes - Center Yourself, Sis