A practical two-week edit of satisfying, protein-forward meals for busy days. Simple ingredients, realistic portions and one fresh idea every day.
START DAY 01Use one recipe each day as a balanced breakfast, lunch or dinner. Swap ingredients for your preferences, prep components ahead and keep the routine flexible.
Nutrition estimates vary by brand and serving size. This guide is general inspiration—not medical or individualized nutrition advice.
Creamy, berry-filled and finished with granola only when you are ready to eat.
ADD ½ cup oats, ½ cup milk, ½ cup Greek yogurt, ½ scoop vanilla protein, 1 tsp chia and mixed berries.
MAKE Stir and chill overnight. Add 2 tbsp granola just before eating.
Seeded toast, creamy avocado and soft eggs with enough crunch to keep breakfast interesting.
ADD 1 large seeded toast, 2 eggs, ¼ avocado, arugula, tomatoes, chili flakes and lemon.
MAKE Toast the bread, mash avocado with lemon and top with halved eggs and greens.
A crisp desk-lunch bowl with chicken, quinoa, edamame and lemon yogurt dressing.
ADD 5 oz grilled chicken, ½ cup cooked quinoa, cabbage, cucumber, ⅓cup edamame and 2 tbsp lemon yogurt dressing.
MAKE Layer everything in a bowl. Keep dressing separate until lunch.
Savory glazed salmon with a measured scoop of rice and plenty of greens.
ADD 5 oz salmon, 1 tsp miso, 1 tsp soy, ½ cup brown rice, broccolini and cucumber.
MAKE Brush salmon with miso-soy glaze and bake at 400°F for 10–12 minutes. Serve with rice and vegetables.
A portable whole-wheat pita with grilled chicken, crisp vegetables and cool tzatziki.
ADD 1 whole-wheat pita, 4½ oz chicken, lettuce, cucumber, tomato and 2 tbsp tzatziki.
MAKE Warm the pita, fill generously and wrap for an easy workday lunch.
Bright shrimp lettuce cups with mango, cucumber and an avocado-lime yogurt dip.
ADD 6 oz shrimp, butter lettuce, ½ cup mango, cucumber, cabbage, lime and 2 tbsp avocado yogurt.
MAKE Sear seasoned shrimp for 2–3 minutes per side. Spoon into lettuce leaves with the vegetables and mango.
A plant-forward noodle bowl with golden tofu, edamame and a sharp sesame-lime dressing.
ADD 3 oz dry soba, 5 oz extra-firm tofu, ½ cup edamame, cucumber, carrot, lime and 1 tsp sesame oil.
MAKE Cook and rinse soba. Sear tofu, then toss everything with lime, soy and sesame oil.
Everything good about taco night, built over crisp romaine instead of a fried shell.
ADD 5 oz lean ground turkey, romaine, ⅓cup black beans, corn, tomato, ¼ avocado and salsa.
MAKE Brown turkey with taco spices. Arrange over salad and finish with salsa and avocado.
A no-cook Mediterranean lunch that gets better after a little time in the fridge.
ADD 1 can tuna in water, ½ cup white beans, arugula, cucumber, tomato, red onion, parsley, lemon and 1 tsp olive oil.
MAKE Toss gently and season with lemon, pepper and herbs.
A clean sheet-pan dinner with flaky cod, roasted vegetables and baby potatoes.
ADD 6 oz cod, 5 oz baby potatoes, zucchini, asparagus, lemon, herbs and 1 tsp olive oil.
MAKE Roast potatoes at 425°F for 15 minutes. Add cod and vegetables; roast 10–12 minutes more.
Big flavor from lean beef, kimchi and sesame over a lighter rice blend.
ADD 5 oz lean beef strips, 1 cup cauliflower rice, ¼ cup brown rice, spinach, carrot, cucumber, kimchi and soy.
MAKE Sear beef quickly with garlic, ginger and soy. Serve over the warm rice blend with vegetables.
Crispy chickpeas, quinoa, vegetables and hummus for a satisfying plant-based day.
ADD ¾ cup chickpeas, ½ cup quinoa, cucumber, tomato, greens, parsley, 2 tbsp hummus and lemon.
MAKE Roast seasoned chickpeas at 425°F for 20 minutes. Assemble over quinoa and vegetables.
A high-protein wrap with crunchy greens, avocado and a fresh herb yogurt sauce.
ADD 1 whole-wheat wrap, 5 oz chicken, lettuce, cucumber, ¼ avocado and 2 tbsp herb Greek-yogurt sauce.
MAKE Layer tightly, fold the sides and roll. Slice only when ready to eat.
A warm-meets-cold breakfast bowl that finishes the two weeks like a treat.
ADD 1 cup Greek yogurt, 1 apple, cinnamon, 1 tbsp walnuts, 1 tsp chia and 2 tbsp oat crumble.
MAKE Sauté apple slices with cinnamon and a splash of water. Spoon over yogurt and finish with crunch.
Shop the current edit of VIVELORA essentials for movement, workdays and reset routines.
SHOP ALL →