1. Grilled Chicken Breast with Quinoa and Vegetables:

   • Ingredients:

     • Grilled chicken breast
     • Cooked quinoa
     • Mixed vegetables (broccoli, bell peppers, zucchini)
     • Olive oil
     • Lemon juice
     • Garlic
     • Salt and pepper

   • Instructions:

     1. Season chicken breast with salt, pepper, and a touch of olive oil. Grill until fully cooked.
     2. In a pan, sauté mixed vegetables with minced garlic in olive oil.
     3. Serve the grilled chicken over a bed of cooked quinoa and sautéed vegetables. Drizzle with lemon juice.

2. Salmon and Asparagus Foil Packets:

   • Ingredients:

     • Salmon fillets
     • Asparagus spears
     • Lemon slices
     • Garlic
     • Dill
     • Olive oil
     • Salt and pepper

   • Instructions:

     1. Preheat the oven to 375°F (190°C).
     2. Place salmon fillets on individual foil sheets.
     3. Arrange asparagus spears around the salmon.
     4. Drizzle with olive oil, sprinkle minced garlic, dill, salt, and pepper.
     5. Seal the foil packets and bake for 15-20 minutes or until salmon is cooked through.

3. Turkey and Vegetable Stir-Fry:

   • Ingredients:

     • Ground turkey
     • Mixed stir-fry vegetables (bell peppers, broccoli, snap peas, carrots)
     • Ginger
     • Garlic
     • Soy sauce
     • Sesame oil
     • Green onions
     • Brown rice or cauliflower rice

   • Instructions:

     1. In a wok or skillet, cook ground turkey until browned.
     2. Add minced ginger and garlic to the turkey.
     3. Stir in the mixed vegetables and cook until they are tender-crisp.
     4. Season with soy sauce and a drizzle of sesame oil.
     5. Serve over cooked brown rice or cauliflower rice. Garnish with chopped green onions.

4. Egg White Omelette with Spinach and Feta:

   • Ingredients:

     • Egg whites
     • Spinach
     • Feta cheese
     • Cherry tomatoes, halved
     • Olive oil
     • Salt and pepper

   • Instructions:

     1. In a bowl, whisk egg whites until frothy.
     2. In a non-stick pan, sauté spinach until wilted.
     3. Pour the egg whites over the spinach, add halved cherry tomatoes and crumbled feta.
     4. Cook until the egg whites are set. Fold the omelette in half and serve.

5. Greek Yogurt Parfait:

   • Ingredients:

     • Greek yogurt
     • Berries (strawberries, blueberries, raspberries)
     • Almonds or walnuts
     • Chia seeds
     • Honey or maple syrup

   • Instructions:

     1. In a glass or bowl, layer Greek yogurt with fresh berries.
     2. Sprinkle with almonds or walnuts and chia seeds.
     3. Drizzle with honey or maple syrup for sweetness.

6. Black Bean and Chicken Salad:

   • Ingredients:

     • Grilled chicken breast, diced
     • Black beans, drained and rinsed
     • Corn kernels
     • Cherry tomatoes, halved
     • Avocado, diced
     • Cilantro
     • Lime juice
     • Olive oil
     • Salt and pepper

   • Instructions:

     1. In a bowl, combine diced chicken, black beans, corn, cherry tomatoes, and diced avocado.
     2. Add chopped cilantro and dress with lime juice and olive oil.
     3. Season with salt and pepper. Toss well and serve.

Feel free to adjust these recipes based on your dietary preferences and nutritional needs. High-protein meals can help support muscle maintenance and overall health.