nourish bites

Category: Breakfast | Snack | Weight Loss Friendly
Serving Size: 1
Prep Time: 10 minutes (+ overnight chilling for chia)
No cooking required!

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✅ Why You’ll Love It

• Rich in omega-3s and fiber
• Great source of probiotics
• Supports digestion & boosts energy
• Low-calorie, yet filling

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🛒 Ingredients

🌱 Chia Pudding Layer

• 2 tbsp chia seeds
• ½ cup unsweetened almond milk (or any milk)
• ½ tsp honey or maple syrup (optional)
• ¼ tsp vanilla extract

🍦 Yogurt Layer

• ½ cup Greek yogurt (plain or lightly sweetened)

🍓 Fruit & Nut Topping

• ¼ cup mixed berries (blueberries, strawberries, raspberries)
• 1 tbsp almonds or walnuts, chopped
• 1 tsp flaxseeds or pumpkin seeds (optional)
• Optional: drizzle of honey

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🧊 Instructions

1. Make Chia Pudding (Night Before or 2 Hours Ahead)

• In a small jar or container, mix chia seeds with almond milk, vanilla extract, and sweetener.
• Stir well to prevent clumps.
• Let sit for 5 minutes, stir again, then refrigerate overnight (or at least 2 hours) until thick.

2. Layer the Parfait

• In a glass or bowl, add a layer of chia pudding at the bottom.
• Spoon Greek yogurt on top of the chia layer.
• Add fresh berries and chopped nuts on top.
• Optional: drizzle a tiny bit of honey or dust with cinnamon.

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📊 Estimated Nutrition (Per Serving):

• Calories: ~280 kcal
• Protein: 15g
• Carbs: 22g
• Fat: 14g
• Fiber: 9g

Category: Healthy | Diet-Friendly | Gluten-Free
Serving Size: 1
Prep Time: 15 minutes
Cook Time: 20 minutes
Total Time: 35 minutes

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✅ Nutritional Benefits:

• High in protein (great for muscle repair and satiety)
• Rich in fiber & healthy fats
• Low GI carbs for sustained energy
• Perfect for weight loss or clean eating

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🛒 Ingredients

🐔 Protein (Grilled Chicken)

• 100g boneless, skinless chicken breast
• 1 tsp olive oil
• ½ tsp garlic powder
• ½ tsp paprika
• Salt & black pepper, to taste
• Optional: splash of lemon juice or apple cider vinegar for marinating

🍚 Carb & Fiber Base

• ½ cup cooked quinoa (or ¼ cup dry, cooked)
• 1 cup fresh spinach or mixed greens
• 5–6 cherry tomatoes, halved
• ¼ cucumber, diced
• ¼ avocado, sliced or cubed

🍋 Dressing

• 1 tbsp fresh lemon juice
• 1 tsp extra virgin olive oil
• ½ tsp honey or maple syrup (optional for light sweetness)
• Pinch of salt & cracked black pepper

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🍳 Cooking Instructions

1. Marinate & Grill the Chicken

• In a small bowl, coat chicken with olive oil, garlic powder, paprika, salt, and pepper.
• (Optional) Add a splash of lemon juice or vinegar for a quick marinade.
• Heat a grill pan or non-stick skillet over medium-high heat.
• Cook the chicken for 5–7 minutes per side or until golden and cooked through.
• Remove and let rest for 3 minutes before slicing.

2. Cook the Quinoa

• Rinse ¼ cup of dry quinoa under cold water to remove bitterness.
• Combine quinoa with ½ cup water in a small pot. Bring to a boil, then reduce to low.
• Cover and simmer for 12–15 minutes or until fluffy. Let cool slightly.

3. Prepare the Veggies

• Wash and dry your greens.
• Halve the cherry tomatoes.
• Dice the cucumber and slice the avocado.

4. Mix the Dressing

• In a small jar or bowl, whisk together lemon juice, olive oil, sweetener, salt, and pepper.

5. Assemble the Bowl

• In a deep bowl, layer quinoa and greens as the base.
• Add the grilled chicken slices on one side.
• Arrange tomatoes, cucumbers, and avocado neatly.
• Drizzle with the lemon vinaigrette dressing.

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🍽️ Optional Toppings

• Chia seeds or flaxseeds
• Crumbled feta or goat cheese
• Fresh herbs (parsley or cilantro)
• A sprinkle of chili flakes if you like a kick

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📊 Estimated Nutrition (Per Serving):

• Calories: ~420 kcal
• Protein: 35g
• Carbs: 28g
• Fat: 18g
• Fiber: 6g