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  • Cottage Cheese Berry Bowl with Pumpkin Seeds

    Cottage Cheese Berry Bowl with Pumpkin Seeds

    Untested recipe: quantities, servings and timings are suggested adaptations of the original meal idea and have not been kitchen-tested. Use the doneness checks below and adjust as needed.

    Servings: 1 | Suggested active prep time: 3 minutes

    Ingredients

    • 3/4 cup cottage cheese
    • 1/2 cup thawed berries
    • 1 tablespoon pumpkin seeds
    • Optional: tiny pinch of salt

    Instructions

    1. Spoon cottage cheese into a bowl.
    2. Top with berries and pumpkin seeds.
    3. Taste before adding optional salt, then serve immediately.

    Low-energy prep tip

    Scoop-and-eat meal; no heat involved.

    Recipe notes

    Use plain cottage cheese and check the label if avoiding gluten.

    Dietary labels apply only when all packaged ingredients meet those requirements. Check labels and cross-contact guidance for your needs. Salt is optional where listed; follow your own care plan rather than using a recipe to set sodium intake.

    Image is an AI-generated illustration of the dish, not a photograph of a tested recipe.

  • Hard-Boiled Eggs with Everything Bagel Seasoning

    Hard-Boiled Eggs with Everything Bagel Seasoning

    Untested recipe: quantities, servings and timings are suggested adaptations of the original meal idea and have not been kitchen-tested. Use the doneness checks below and adjust as needed.

    Servings: 1 | Suggested active prep time: 3 minutes

    Ingredients

    • 2 refrigerated peeled hard-boiled eggs
    • 1/2 teaspoon gluten-free everything bagel seasoning
    • 1/2 cup cucumber slices, optional

    Instructions

    1. Halve the eggs and place on a plate.
    2. Sprinkle with everything bagel seasoning.
    3. Serve with cucumber if using. Keep unused eggs refrigerated.

    Low-energy prep tip

    Buy pre-boiled, pre-peeled hard-boiled eggs from the grocery store.

    Recipe notes

    Seasoning blends often contain salt already.

    Dietary labels apply only when all packaged ingredients meet those requirements. Check labels and cross-contact guidance for your needs. Salt is optional where listed; follow your own care plan rather than using a recipe to set sodium intake.

    Image is an AI-generated illustration of the dish, not a photograph of a tested recipe.

  • Mediterranean Chickpea Salad

    Mediterranean Chickpea Salad

    Untested recipe: quantities, servings and timings are suggested adaptations of the original meal idea and have not been kitchen-tested. Use the doneness checks below and adjust as needed.

    Servings: 2 | Suggested active prep time: 10 minutes

    Ingredients

    • 1 can (15 ounces) chickpeas, drained and rinsed
    • 1/4 cup sliced olives
    • 1/2 cup drained roasted red peppers, sliced
    • 1 tablespoon olive oil
    • 1 tablespoon lemon juice
    • 1/4 teaspoon dried oregano
    • Optional: salt to taste

    Instructions

    1. Combine chickpeas, olives and peppers in a bowl.
    2. Whisk olive oil, lemon juice and oregano, then toss with the salad.
    3. Taste before adding optional salt. Serve now or refrigerate in a covered container.

    Low-energy prep tip

    Use canned chickpeas, sliced olives and jarred peppers; kitchen shears make the peppers easy to cut.

    Recipe notes

    Use kitchen shears to cut jarred peppers while seated.

    Dietary labels apply only when all packaged ingredients meet those requirements. Check labels and cross-contact guidance for your needs. Salt is optional where listed; follow your own care plan rather than using a recipe to set sodium intake.

    Image is an AI-generated illustration of the dish, not a photograph of a tested recipe.

  • Rotisserie Chicken Avocado Lettuce Wraps

    Rotisserie Chicken Avocado Lettuce Wraps

    Untested recipe: quantities, servings and timings are suggested adaptations of the original meal idea and have not been kitchen-tested. Use the doneness checks below and adjust as needed.

    Servings: 2 | Suggested active prep time: 10 minutes

    Ingredients

    • 1 1/2 cups cooked shredded rotisserie chicken
    • 1/2 cup guacamole
    • 6 large butter lettuce leaves, washed and dried
    • Optional: salt to taste

    Instructions

    1. Check chicken for skin, bones and cartilage.
    2. Divide chicken among the lettuce leaves.
    3. Top each with guacamole, fold loosely, and serve. Add salt only after tasting.

    Low-energy prep tip

    Uses pre-shredded rotisserie chicken breast.

    Recipe notes

    Choose rotisserie chicken and guacamole labeled gluten-free and dairy-free.

    Dietary labels apply only when all packaged ingredients meet those requirements. Check labels and cross-contact guidance for your needs. Salt is optional where listed; follow your own care plan rather than using a recipe to set sodium intake.

    Image is an AI-generated illustration of the dish, not a photograph of a tested recipe.

  • Sesame Tuna Salad with Seed Crackers

    Sesame Tuna Salad with Seed Crackers

    Untested recipe: quantities, servings and timings are suggested adaptations of the original meal idea and have not been kitchen-tested. Use the doneness checks below and adjust as needed.

    Servings: 1 | Suggested active prep time: 5 minutes

    Ingredients

    • 1 can (5 ounces) tuna, drained
    • 1 tablespoon mayonnaise
    • 1/2 teaspoon toasted sesame oil
    • 1 teaspoon gluten-free tamari
    • 1 ounce gluten-free seed crackers

    Instructions

    1. Flake tuna into a bowl.
    2. Mix with mayonnaise, sesame oil and tamari until evenly combined.
    3. Serve with seed crackers. Refrigerate any unused tuna salad promptly.

    Low-energy prep tip

    Mixes directly in the tuna tin or a small bowl.

    Recipe notes

    Mayonnaise typically contains egg; dairy-free does not mean egg-free.

    Dietary labels apply only when all packaged ingredients meet those requirements. Check labels and cross-contact guidance for your needs. Salt is optional where listed; follow your own care plan rather than using a recipe to set sodium intake.

    Image is an AI-generated illustration of the dish, not a photograph of a tested recipe.

  • Turkey and Pickle Roll-Ups

    Turkey and Pickle Roll-Ups

    Untested recipe: quantities, servings and timings are suggested adaptations of the original meal idea and have not been kitchen-tested. Use the doneness checks below and adjust as needed.

    Servings: 1 | Suggested active prep time: 5 minutes

    Ingredients

    • 4 large slices deli turkey (about 4 ounces)
    • 4 small dill pickle spears
    • 2 teaspoons mustard or mayonnaise

    Instructions

    1. Pat pickle spears dry.
    2. Spread mustard or mayonnaise over turkey slices.
    3. Place one pickle on each slice and roll snugly. Serve chilled.

    Low-energy prep tip

    Assemble the roll-ups while seated with presliced turkey and pickle spears.

    Recipe notes

    Choose gluten-free dairy-free turkey and condiments. This is a snack-style lunch; add sides to meet your appetite.

    Dietary labels apply only when all packaged ingredients meet those requirements. Check labels and cross-contact guidance for your needs. Salt is optional where listed; follow your own care plan rather than using a recipe to set sodium intake.

    Image is an AI-generated illustration of the dish, not a photograph of a tested recipe.

  • Salmon and White Bean Salad

    Salmon and White Bean Salad

    Untested recipe: quantities, servings and timings are suggested adaptations of the original meal idea and have not been kitchen-tested. Use the doneness checks below and adjust as needed.

    Servings: 2 | Suggested active prep time: 10 minutes

    Ingredients

    • 1 can (5–6 ounces) cooked salmon, drained
    • 1 can (15 ounces) cannellini beans, drained and rinsed
    • 1 tablespoon olive oil
    • 1 tablespoon lemon juice
    • 1 teaspoon dried parsley
    • Optional: salt to taste

    Instructions

    1. Flake the salmon into a bowl, removing any skin or bones you do not want.
    2. Fold in beans, olive oil, lemon juice and parsley.
    3. Taste and add optional salt. Serve chilled or immediately after mixing.

    Low-energy prep tip

    No cooking required; dump into a bowl and mix.

    Recipe notes

    Use canned cooked salmon, not raw salmon.

    Dietary labels apply only when all packaged ingredients meet those requirements. Check labels and cross-contact guidance for your needs. Salt is optional where listed; follow your own care plan rather than using a recipe to set sodium intake.

    Image is an AI-generated illustration of the dish, not a photograph of a tested recipe.

  • Dill Pickle and Cheddar Bites

    Dill Pickle and Cheddar Bites

    Untested recipe: quantities, servings and timings are suggested adaptations of the original meal idea and have not been kitchen-tested. Use the doneness checks below and adjust as needed.

    Servings: 2 snack servings | Suggested active prep time: 5 minutes

    Ingredients

    • 3 ounces cheddar, cut into 12 cubes
    • 12 pickle slices, patted dry

    Instructions

    1. Arrange cheddar cubes on a plate.
    2. Top each with a pickle slice.
    3. Serve as fork bites or secure with cocktail picks for adults.

    Low-energy prep tip

    Zero cooking; 1-minute assembly while seated.

    Recipe notes

    Skip toothpicks for young children and cut food into age-appropriate sizes. No extra salt is needed.

    Dietary labels apply only when all packaged ingredients meet those requirements. Check labels and cross-contact guidance for your needs. Salt is optional where listed; follow your own care plan rather than using a recipe to set sodium intake.

    Image is an AI-generated illustration of the dish, not a photograph of a tested recipe.

  • Watermelon Feta Bites

    Watermelon Feta Bites

    Untested recipe: quantities, servings and timings are suggested adaptations of the original meal idea and have not been kitchen-tested. Use the doneness checks below and adjust as needed.

    Servings: 2 snack servings | Suggested active prep time: 5 minutes

    Ingredients

    • 2 cups cubed watermelon
    • 1/4 cup crumbled feta
    • 1 tablespoon chopped mint, optional
    • Optional: tiny pinch of flaky salt

    Instructions

    1. Arrange watermelon cubes on a plate.
    2. Scatter feta and optional mint over the fruit.
    3. Taste before adding optional salt. Serve chilled.

    Low-energy prep tip

    Buy pre-cubed watermelon from the produce section.

    Recipe notes

    Buy precut watermelon to reduce chopping.

    Dietary labels apply only when all packaged ingredients meet those requirements. Check labels and cross-contact guidance for your needs. Salt is optional where listed; follow your own care plan rather than using a recipe to set sodium intake.

    Image is an AI-generated illustration of the dish, not a photograph of a tested recipe.

  • Avocado Seed Crackers

    Avocado Seed Crackers

    Untested recipe: quantities, servings and timings are suggested adaptations of the original meal idea and have not been kitchen-tested. Use the doneness checks below and adjust as needed.

    Servings: 1 | Suggested active prep time: 5 minutes

    Ingredients

    • 1 ounce gluten-free vegan seed crackers
    • 1/4 cup plain avocado mash
    • Pinch of red pepper flakes, optional
    • Optional: tiny pinch of salt

    Instructions

    1. Arrange crackers on a plate.
    2. Spread avocado over each.
    3. Sprinkle with optional pepper flakes and salt, then serve immediately so crackers stay crisp.

    Low-energy prep tip

    Use a single-serve avocado cup to skip peeling and mashing.

    Recipe notes

    Check cracker ingredients for dairy and gluten.

    Dietary labels apply only when all packaged ingredients meet those requirements. Check labels and cross-contact guidance for your needs. Salt is optional where listed; follow your own care plan rather than using a recipe to set sodium intake.

    Image is an AI-generated illustration of the dish, not a photograph of a tested recipe.