Wellness Kitchen & Fitness

02/20/2026

5 days program

02/20/2026

Sausage, Scrambled Eggs & Crispy Home Potatoes 🍳🥔

This is a classic breakfast that never misses—juicy sausage links, soft scrambled eggs, and crispy potatoes with that little herby finish.

📝 Ingredients :

3–4 sausage links

6 eggs

1–2 tbsp milk or cream (optional)

1 tbsp butter (for the eggs)

Salt + black pepper

Home Potatoes:

1.5 lbs potatoes, cubed (russet or Yukon)

2 tbsp oil (or a mix of oil + butter)

1 tsp paprika

1/2 tsp garlic powder

Salt + pepper

Optional: dried parsley/thyme for the top

🍽️ How to Make It :

1️⃣ Crisp the Potatoes

Toss cubed potatoes with oil, paprika, garlic powder, salt, and pepper. Cook in a skillet over medium-high heat, flipping every few minutes until golden. If they’re taking forever, splash in a little water and cover 3 minutes, then uncover to crisp back up—hello crispy home fries.

2️⃣ Brown the Sausage

In another pan (or once potatoes are done), cook sausage links over medium heat, turning until they’re glossy, browned, and cooked through. Let them rest a minute so they stay juicy—total comfort food vibes.

3️⃣ Soft Scramble the Eggs

Whisk eggs with a pinch of salt, pepper, and a splash of milk if using. Melt butter in a nonstick pan on low, add eggs, and stir slowly until fluffy and just set. Pull them a little early—they finish on the plate for fluffy scrambled eggs.

4️⃣ Finish + Plate

Sprinkle a little dried herb over the potatoes (like in the pic) and serve everything hot. Add hot sauce if you like, but honestly it’s already a win.

Prep Time: 10 minutes | Cook Time: 20 minutes | Total Time: 30 minutes | Serving: 2 person
Calories: ~780 per serving | Protein: ~32g per serving

02/20/2026

02/20/2026

Creamed Spinach-Stuffed Salmon with Garlic Shrimp 🧄🐟
A restaurant-worthy dinner that's bold, buttery, and packed with protein!

📝 Ingredients :

For the Salmon:

2 large salmon fillets, skin-on or off

Salt, pepper & paprika to taste

1 tbsp olive oil

1 tbsp lemon juice

For the Creamed Spinach Filling:

1 cup chopped spinach (fresh or frozen, squeezed dry)

2 oz cream cheese

¼ cup shredded mozzarella or parmesan

1 tbsp heavy cream

1 garlic clove, minced

Pinch of salt & black pepper

For the Garlic Shrimp:

½ lb large shrimp, peeled & deveined

1 tbsp butter

1 garlic clove, minced

1 tbsp chopped parsley

Optional: red pepper flakes for a kick

Sides:

Steamed rice

Roasted asparagus

🍽️ How to Make It :

1️⃣ Whip Up That Creamy Filling:

In a small pan, combine spinach, cream cheese, cream, garlic, and cheese. Stir until creamy and melted. This cheesy, dreamy filling turns your salmon into a flavor-loaded upgrade.

2️⃣ Stuff & Sear the Salmon:

Cut a slit in each salmon fillet and stuff with the creamed spinach. Season with salt, pepper, and paprika. Sear in olive oil over medium-high heat for 4–5 minutes per side. That crispy golden crust is a total dinner game-changer.

3️⃣ Sizzle the Garlic Shrimp:

Melt butter in a skillet, add garlic and shrimp. Cook 2–3 mins per side until pink. Sprinkle parsley and red pepper flakes for a quick, buttery topper that’s full of seafood flavor punch.

4️⃣ Roast the Asparagus & Steam Rice:

Roast asparagus with olive oil, salt, and pepper at 400°F for 10–12 mins. Steam rice or use your favorite quick-cook method. These sides keep it fresh and balanced while letting the fish shine.

5️⃣ Assemble Your Plate:

Plate your salmon with shrimp on top, rice on the side, and asparagus tucked in. Drizzle any leftover garlic butter over everything for that next-level finish.

Prep Time: 15 minutes | Cook Time: 20 minutes | Total Time: 35 minutes | Servings: 2
Calories: ~520 per serving | Protein: ~45g per serving

02/20/2026

🥑🍳 Avocado & Runny Egg Toast
Ingredients: Toasted bread, mashed avocado, poached egg, chili flakes, salt & pepper
Method:
Spread avocado on toast, top with a soft poached egg, sprinkle chili flakes, salt & pepper. Break the yolk and enjoy 🤤
🥑🍅 Avocado Tomato Feta Toast
Ingredients: Toast, avocado, cherry tomatoes, feta cheese, olive oil, herbs
Method:
Mash avocado on toast, add sliced tomatoes and feta. Drizzle olive oil and finish with herbs 🌿✨
🥑🍅🥜 Avocado Tomato Walnut Toast
Ingredients: Seeded bread, avocado slices, tomatoes, walnuts, feta, basil
Method:
Layer avocado and tomatoes on toast, add feta and walnuts. Garnish with basil and olive oil 🫒🌱
🥑🍳🍅 Avocado Scrambled Egg Toast
Ingredients: Toast, avocado, scrambled eggs, cherry tomatoes, basil
Method:
Spread avocado on toast, top with fluffy scrambled eggs and tomatoes. Add basil and black pepper 😋🌿

02/20/2026

Shrimp and Avocado Bowls with Mango Salsa & Lime-Chili Sauce

Ingredients:

For the Bowls:

1 lb (450 g) large shrimp, peeled and deveined

1–2 ripe avocados, sliced

1 large ripe mango, diced

2 cups cooked rice or quinoa

Fresh cilantro, chopped (for garnish)

Lime wedges (for serving)

For the Lime-Chili Sauce:

2 tbsp olive oil

2 tbsp fresh lime juice

1 tbsp honey

1 tsp chili flakes (adjust to taste)

1 garlic clove, minced

Salt and pepper, to taste

For the Mango Salsa:

1 large ripe mango, diced

¼ red onion, finely chopped

½ red bell pepper, diced

1 small jalapeño, minced

2 tbsp lime juice

1 tbsp fresh cilantro, chopped

Pinch of salt

Directions:

Prepare the Shrimp:
In a bowl, toss the shrimp with olive oil, salt, pepper, and a pinch of chili flakes. Heat a skillet over medium-high heat and cook the shrimp for 2–3 minutes per side until pink and opaque. Remove from heat and set aside.

Make the Mango Salsa:
In a small bowl, combine the diced mango, red onion, bell pepper, jalapeño, lime juice, cilantro, and a pinch of salt. Stir gently and set aside to marinate.

Prepare the Lime-Chili Sauce:
Whisk together olive oil, lime juice, honey, chili flakes, minced garlic, salt, and pepper until smooth. Adjust sweetness or spice to taste.

Assemble the Bowls:
Divide the rice or quinoa between two bowls. Top each with sliced avocado, cooked shrimp, and a generous scoop of mango salsa.

Garnish & Serve:
Drizzle with the lime-chili sauce and sprinkle with chopped cilantro. Serve with lime wedges on the side for an extra burst of freshness.

Prep Time: 15 minutes | Cooking Time: 10 minutes | Total Time: 25 minutes
Kcal: 480 kcal | Servings: 2 servings

02/20/2026

🐟🌶️🍋 Chili Lime Mahi Mahi with Avocado Salsa – Fresh, Zesty & Vibrant 🥑🔥
Servings: 4 🍽️
Prep Time: 15 minutes ⏱️
Marinating Time: 15 minutes ⏳
Cooking Time: 10 minutes 🔥
Total Time: 40 minutes ⏲️

📝 Ingredients:

For the Mahi Mahi:
4 mahi mahi fillets (about 170 g / 6 oz each) 🐟
2 tablespoons olive oil 🫒
Juice of 2 limes 🍋
1 teaspoon chili powder 🌶️
1 teaspoon smoked paprika 🌶️
1 garlic clove, minced 🧄
Salt and black pepper, to taste 🧂

For the Avocado Salsa:
2 ripe avocados, diced 🥑
1 small red onion, finely chopped 🧅
1 tomato, diced 🍅
1 jalapeño, seeded and minced 🌶️
Juice of 1 lime 🍋
2 tablespoons fresh cilantro, chopped 🌿
Salt, to taste 🧂

For Serving:
Lime wedges 🍋
Optional: cooked rice or tortilla chips 🍚🌮

👩‍🍳 Instructions:

Marinate the Fish:
In a small bowl, mix olive oil, lime juice, chili powder, smoked paprika, garlic, salt, and pepper. Brush mixture over mahi mahi fillets and let marinate for 15 minutes. 🧄🌶️

Prepare the Salsa:
In a medium bowl, combine diced avocado, red onion, tomato, jalapeño, lime juice, cilantro, and salt. Mix gently and set aside. 🥑🍅

Cook the Mahi Mahi:
Heat a skillet or grill pan over medium-high heat. Cook fillets 3–4 minutes per side, until fish is opaque and flakes easily with a fork. 🔥

Serve:
Plate the mahi mahi and top with fresh avocado salsa. Serve with lime wedges and optional rice or tortilla chips. 🍋🥑

💡 Tips:
Use ripe but firm avocados to prevent mushy salsa. 🥑
Adjust chili heat by adding more or less jalapeño. 🌶️
Grill fillets for a smoky flavor instead of pan-searing. 🔥

02/20/2026

🍓🍌🍫 Strawberry Banana Chocolate Oatmeal Bowl
A cozy, creamy breakfast packed with fruity sweetness and rich chocolate goodness — perfect for a healthy start! ✨
🛒 Ingredients:
🥣 1 cup rolled oats
🥛 2 cups milk (or almond milk)
🍓 4–5 fresh strawberries (sliced)
🍌 1 banana (sliced)
🍫 4–6 squares milk or dark chocolate
🍯 1 tsp honey (optional)
👩‍🍳 Instructions:
1️⃣ In a saucepan, cook oats with milk over medium heat, stirring until creamy 🥣.
2️⃣ Pour the warm oatmeal into a bowl.
3️⃣ Arrange sliced strawberries on one side 🍓.
4️⃣ Add banana slices neatly next to them 🍌.
5️⃣ Place chocolate chunks in the center 🍫.
6️⃣ Drizzle with honey if you like extra sweetness 🍯.
7️⃣ Enjoy warm while the chocolate slightly melts 🤍✨

02/20/2026

Fruit Bowl 🍓🍌🍍🍊
Ingredients 🛒
Fresh strawberries, chopped 🍓
Banana slices 🍌
Pineapple chunks 🍍
Orange segments 🍊
Instructions 👩‍🍳
Wash all fruit gently 🚿
Slice strawberries and banana into bite-size pieces 🔪
Cut pineapple into small cubes 🍍
Peel and separate orange segments 🍊
Arrange fruit in sections inside a bowl
Chill briefly before serving ❄️
Enjoy fresh and juicy 😋

02/20/2026

🍓 Fresh Fruit Cup 🍍🥝
Ingredients 🛒
🍍 Pineapple (cubed)
🍌 Banana (sliced)
🍓 Strawberries
🥝 Kiwi (sliced)
🫐 Blueberries
🍊 Orange slices
Instructions 👩‍🍳
Layer pineapple & banana at the bottom 🍍🍌.
Add strawberries & blueberries 🍓🫐.
Top with kiwi & orange slices 🥝🍊.

02/20/2026

🍓 Berry Peach Yogurt Bowl 🫐🍑
🛒 Ingredients
1 cup plain or vanilla yogurt 🥣
Fresh strawberries, sliced 🍓
Blueberries 🫐
Peach slices 🍑
Honey or maple syrup 🍯
Optional: granola or oats 🌾
👩‍🍳 Instructions
Spoon yogurt into a bowl 🥣
Arrange strawberries, blueberries, and peaches on top 🍓🫐🍑
Drizzle with honey 🍯
Add granola for crunch if you like 🌾
Serve chilled and enjoy 😋

02/20/2026

🍓🥑 Fresh Fruit & Avocado Platter 🍇🍍
A vibrant, refreshing platter packed with juicy fruits and creamy avocado — perfect for breakfast, brunch, or a healthy snack! 🌞✨
Ingredients: 🥑 Avocado slices
🍓 Fresh strawberries
🍇 Red grapes
🍍 Pineapple slices
🥒 Honeydew or melon cubes
🫐 Mixed berries (optional)
🍊 Diced mango or citrus
Instructions: 1️⃣ Wash and prep all fruits 🍽️
2️⃣ Slice avocado and arrange in a fan shape 🥑
3️⃣ Add strawberries and grapes in the center 🍓🍇
4️⃣ Fill edges with pineapple and melon 🍍🥒
5️⃣ Garnish with extra berries for color 🫐
6️⃣ Serve chilled and enjoy! ❄️✨