1. Microwave Mug Omelette

Ingredients:

• 2 eggs

• 2 tbsp milk

• Salt and pepper to taste

• Fillings: diced bell peppers, onions, cheese, ham, etc.

Instructions:

1. In a microwave-safe mug, whisk together eggs, milk, salt, and pepper.

2. Add your desired fillings.

3. Microwave on high for 2-3 minutes, stirring halfway through.

Nutritional Value: High in protein, vitamins from veggies, and calcium from cheese.

Image Suggestion: A colorful omelette in a mug, topped with melted cheese.

2. Peanut Butter Banana Sandwich

Ingredients:

• 2 slices of whole grain bread

• 2 tbsp peanut butter

• 1 ripe banana, sliced

Instructions:

1. Spread peanut butter on one slice of bread.

2. Place banana slices on top.

3. Cover with the second slice of bread and enjoy!

Nutritional Value: Rich in protein, fiber, and potassium.

Image Suggestion: A sandwich cut in half, showcasing the banana slices inside.

3. Instant Noodle Stir Fry

Ingredients:

• 1 pack of instant noodles (discard seasoning)

• Mixed veggies (frozen or fresh)

• 2 tbsp soy sauce

• 1 tbsp oil

Instructions:

1. Cook noodles as per instructions, but without seasoning. Drain.

2. In a pan, heat oil and sauté veggies.

3. Add noodles and soy sauce. Stir well and serve.

Nutritional Value: Carbs from noodles, vitamins from veggies, and sodium from soy sauce.

Image Suggestion: A plate of stir-fried noodles with colorful veggies.

4. Greek Yogurt Parfait

Ingredients:

• 1 cup Greek yogurt

• Fresh fruits (berries, banana slices)

• Granola or muesli

Instructions:

1. In a glass, layer yogurt, fruits, and granola.

2. Repeat layers until the glass is full.

Nutritional Value: High in protein, probiotics, fiber, and vitamins.

Image Suggestion: A side view of a parfait glass, showing the layers.

5. Microwave Quesadilla

Ingredients:

• 2 tortillas

• 1/2 cup shredded cheese

• Fillings: beans, veggies, chicken, etc.

Instructions:

1. On one tortilla, sprinkle cheese and desired fillings.

2. Cover with the second tortilla.

3. Microwave for 1-2 minutes or until cheese melts.

Nutritional Value: Protein from cheese and fillings, fiber from tortilla.

Image Suggestion: A quesadilla cut into quarters, cheese melting.

6. Overnight Oats

Ingredients:

• 1/2 cup rolled oats

• 1/2 cup milk (or almond milk)

• 1 tbsp chia seeds

• Toppings: fruits, nuts, honey

Instructions:

1. In a jar, mix oats, milk, and chia seeds.

2. Refrigerate overnight.

3. Add toppings before eating.

Nutritional Value: High in fiber, protein, omega-3s, and vitamins.

Image Suggestion: A jar filled with creamy oats, topped with colorful fruits.

7. Tuna Salad Wrap

Ingredients:

• 1 can of tuna, drained

• 2 tbsp mayo

• Lettuce, tomatoes, onions

• 1 tortilla wrap

Instructions:

1. Mix tuna and mayo in a bowl.

2. Place lettuce, tomatoes, and onions on the tortilla.

3. Add tuna mix and roll up.

Nutritional Value: Protein from tuna, vitamins from veggies, and healthy fats from mayo.

Image Suggestion: A wrap cut in half, showcasing the tuna filling.

8. Microwave Mac 'n' Cheese

Ingredients:

• 1/2 cup pasta

• 1/2 cup water

• 1/4 cup milk

• 1/2 cup shredded cheese

Instructions:

1. In a microwave-safe mug, add pasta and water. Microwave for 6-8 minutes.

2. Drain excess water. Add milk and cheese.

3. Microwave for another 1-2 minutes. Stir and enjoy!

Nutritional Value: Carbs from pasta, calcium and protein from cheese.

Image Suggestion: A mug filled with creamy mac 'n' cheese.

9. Avocado Toast

Ingredients:

• 1 ripe avocado

• 2 slices of whole grain bread

• Salt, pepper, chili flakes

Instructions:

1. Toast the bread slices.

2. Mash avocado and spread on toast.

3. Season with salt, pepper, and chili flakes.

Nutritional Value: Healthy fats from avocado, fiber from bread.

Image Suggestion: Two slices of toast with green avocado spread, sprinkled with chili flakes.

10. Microwave Veggie Rice Bowl

Ingredients:

• 1 cup instant rice

• 1/2 cup mixed veggies (frozen or fresh)

• 1 tbsp soy sauce

• 1 tbsp oil

Instructions:

1. Cook rice as per instructions.

2. In a separate bowl, microwave veggies with a bit of water for 2-3 minutes.

3. Mix rice, veggies, oil, and soy sauce.

Nutritional Value: Carbs from rice, vitamins from veggies, and sodium from soy sauce.

Image Suggestion: A bowl filled with fluffy rice and colorful veggies.