punkstew

DIY Healthier Chex Mix

Makes 8 cups (1 cup per serving) Time: 1 hr 10 min

Ingredients

• 3 cups whole-grain wheat Chex
• 3 cups rice Chex
• 1 cup mini pretzels
• 1/2 cup roasted chickpeas or dry roasted edamame
• 3 tbsp olive oil
• 2 tbsp Worcestershire sauce
• 1/2 tsp garlic powder

punkstew

# Veggie & Tofu Miso Soup with Rice
Servings: 1   Time: 10 min
## Ingredients
- 480 ml prepared miso broth
- 100 g firm tofu, cubed
- 50 g spinach, chopped
- 50 g mushrooms, sliced
- 150 g cooked rice
## Instructions
1. Simmer broth with tofu, spinach, and mushrooms 3–4 minutes.

punkstew

Salmon Poke Bowl

Servings: 1 Time: 12 min

Ingredients

• 113 g salmon (sushi-grade raw or cooked)
• 150 g cooked sushi rice (or jasmine)
• 50 g cucumber, diced
• 30 g avocado, diced
• 10 ml low-sodium soy sauce
• 5 ml rice vinegar (optional)

Instructions

punkstew

# Korean Beef Bulgogi Bowl
Servings: 1   Time: 15 min
## Ingredients
- 113 g thin-sliced lean beef (sirloin or flank)
- 150 g cooked rice
- 75 g onions and bell peppers, sliced
- 15 ml bulgogi marinade (store-bought)
- 5 ml oil for cooking
## Instructions
1. Sauté onions and peppers; remove.

punkstew

Chicken Teriyaki Bowl

Servings: 1 Time: 15 min

Ingredients

• 113 g chicken breast, sliced
• 150 g cooked rice
• 100 g broccoli florets, steamed
• 30 ml low-sugar teriyaki sauce
• 5 ml neutral oil

Instructions

1. Stir-fry chicken in oil until cooked through.

punkstew

# Turkey–Hummus–Spinach Wrap
Servings: 1   Time: 5 min
## Ingredients
- 60 g whole-grain tortilla
- 113 g sliced turkey breast
- 20 g provolone
- 15 g hummus
- 30 g spinach leaves
## Instructions
1. Spread hummus on tortilla.

punkstew

# Tuna Salad Pita
Servings: 1   Time: 7 min
## Ingredients
- 60 g whole-wheat pita
- 120 g canned tuna (drained)
- 15 g light mayonnaise
- 15 g Greek yogurt
- 30 g celery, diced
- Salt & pepper
## Instructions

punkstew

# Italian Pasta Salad (Single-Serving)
Servings: 1   Time: 12 min
## Ingredients
- 75 g cooked whole-wheat pasta (≈1 cup cooked)
- 56 g rotisserie chicken, diced
- 50 g cherry tomatoes, halved
- 30 g bell pepper, diced
- 20 g mozzarella pearls
- 15 g light Italian dressing
## Instructions

punkstew

# Deli-Style Sandwich
Servings: 1   Time: 5 min
## Ingredients
- 60 g whole-grain bread (2 slices)
- 113 g lean deli meat (turkey or roast beef)
- 20 g Swiss cheese
- Lettuce and mustard
## Instructions
1. Layer meat, cheese, lettuce, and mustard between bread slices.
**Nutrition:** 400 kcal · 28 g protein · 40 g carbs · 10 g fat

punkstew

# Protein Yogurt & Berries Cup
Servings: 1   Time: 1 min
## Ingredients
- 150 g high-protein yogurt (≈20 g protein)
- 75 g mixed berries
## Instructions
1. Stir berries into yogurt and enjoy.
**Nutrition:** 190 kcal · 20 g protein · 22 g carbs · 3 g fat