Breakfast Low Carb Parfait (Greek Yogurt & Protein Powder) **

*Ingredients: *
– 1 cup Greek yogurt (plain or vanilla, unsweetened)
– 1 scoop vanilla or chocolate protein powder
– 1/4 cup fresh berries (strawberries, blueberries, raspberries)
– 1 tbsp chia seeds or flaxseed
– 1 tbsp chopped nuts (almonds or walnuts)
– Sweetener of choice, if desired

*Instructions: *
1. In a bowl, mix Greek yogurt and protein powder until smooth.
2. Layer yogurt mixture, berries, seeds, and nuts in a glass or jar.
3. Repeat layers if desired.
4. Top with extra berries and nuts for garnish.
5. Enjoy immediately or refrigerate for a quick grab-and-go breakfast!

**Low Carb High Protein Salmon & Veggie Bowl (Dinner in 30 Minutes) **

*Time: * 25-30 minutes

*Serving Size: * 2

*Approximate Nutrition per Serving: *
– Calories: 430-460
– Protein: 36-40g (mainly from salmon and Greek yogurt)
– Total Carbs: 13-18g
– Net Carbs: 10-15g
– Total Fat: 25-30g (includes salmon’s healthy omega-3 fats and olive oil)

*Note: * Nutrition numbers are estimated and will vary with exact brands, salmon type, and how much sauce and avocado you use.

*Ingredients: *
– 2 salmon filets (4 oz each, skin on or off)
– 1 tbsp olive oil
– 1 tbsp soy sauce or tamari (or coconut aminos for gluten-free)
– 1 tsp lemon juice or rice vinegar
– 1 small garlic clove, minced
– 1/2 tsp grated fresh ginger (optional)
– Salt and pepper to taste

*For the Bowl: *
– 2 cups cauliflower rice (about 2 1/2-3 cups raw riced cauliflower)
– 1/2 medium avocado, sliced
– 1/2 cup cucumber, sliced or diced
– 1/2 cup bell pepper, sliced
– 2 tbsp green onions
– 1 tbsp sesame seeds (optional)

*Simple Drizzle (optional but tasty): *
– 2 tbsp plain Greek yogurt or mayo
– 1 tbsp soy sauce
– 1-2 tsp sriracha (or to taste)
– Water, if needed to thin

*Instructions: *
1. **Marinate salmon (5 minutes): ** In a small bowl, whisk together olive oil, soy sauce, lemon juice, garlic, and ginger. Pat salmon dry, place in a shallow dish, pour marinade over, and let sit while you prep vegetables.
2. **Prep veggies and sauce (5-10 minutes):** Slice avocado, cucumber, and bell peppers; chop green onions. For the drizzle, stir together yogurt/mayo, soy sauce, and sriracha; add a few drops of water until just pourable.
3. **Cook cauliflower rice (5-8 minutes):** Heat a nonstick skillet over medium heat; spray or add 1 tsp of oil. Add cauliflower rice, a pinch of salt and pepper, and cook 5-7 minutes until tender but not mushy.
4. **Cook salmon (8-10 minutes):** Heat a second skillet over medium-high heat. Add salmon (skin side down if using skin). Cook 4-5 minutes per side, or until flakes easily and is opaque in the center. Total cook time about 8-10 minutes for 1-inch-thick fillets.
5. **Assemble bowls (2-3 minutes):** Divide cauliflower rice between 2 bowls. Top each with one salmon filet, avocado, cucumber, bell pepper, and green onion. Drizzle sauce over the top and sprinkle sesame seeds.
6. Serve immediately and enjoy your high-protein, low-carb dinner!