- Lay out one whole-grain tortilla. Measure two tbsps. of nut butter and spread it thinly over the tortilla. Try experimenting with nut butters such as almond butter, cashew butter or macadamia nut butter. Slice one banana and arrange the slices over the nut butter. Roll up the tortilla as you would for a burrito or fold it in half like a quesadilla. Experiment with other fruits such as sliced strawberries or blueberries for new flavors.
- Fry one egg in a nonstick skillet. Top with one slice of your favorite cheese and allow it to melt. Toast two pieces of whole wheat bread. Transfer the egg and cheese to the bread. Consider adding a ¼ cup of dark greens such as arugula or two slices of tomato to your sandwich. Spread 1 tbsp. of hummus on one slice of the bread before assembling your sandwich.
- Combine ½ cup of plain Greek yogurt and ½ cup fruit in a blender and mix until smooth. Add ¼ cup to ¾ cup milk or juice to reach your desired consistency. Add less liquid to make your smoothie thick like a shake and more to make it thin like milk. Choose various combinations based on favorite foods such as yogurt, strawberries and orange juice. Freeze fruit such as bananas or pineapple the night before for a thicker smoothie. Chocolate and peanut butter also add new flavors. Combine 1 cup of milk, 1 tbsp. cocoa powder, ½ cup frozen banana and 2 tbsps. peanut butter.
- Add 2 tbsps. of Greek yogurt to a transportable plastic cup or container. Top with 1 tbsp. preprepared granola. Sprinkle in 2 tbsps. of finely chopped fruit such as strawberries, bananas, peaches, apple, kiwi or mango. Repeat the layering process two more times to create a yogurt, granola and fruit parfait.
