Meals

Meals from our reels

Recipes from our @eljanhealth reels first, then quick structure-only defaults for loud weeks. Protein you can get fast · produce · a carb you already use — no amounts, macros, or calorie targets.

A white baking dish lined with parchment holding golden pumpkin pie baked oatmeal cut into squares, with one square on a white plate in front, topped with a spoonful of yogurt and a drizzle of maple syrup

New this week

When to use · Meal prep

Pumpkin pie baked oatmeal

Oats, pumpkin purée, pumpkin pie spice, flax, chia and chopped pecans, baked in one pan and cut into squares so breakfast is sorted for the week. Gluten-free and dairy-free.

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From our reels

Recipes from our @eljanhealth Instagram reels — what you need, how it comes together, and the swaps we use.

A white baking dish lined with parchment holding golden pumpkin pie baked oatmeal cut into squares, with one square on a white plate in front, topped with a spoonful of yogurt and a drizzle of maple syrup

When to use · Meal prep

Pumpkin pie baked oatmeal

Oats, pumpkin purée, pumpkin pie spice, flax, chia and chopped pecans, baked in one pan and cut into squares so breakfast is sorted for the week. Gluten-free and dairy-free.

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A light-blue baking dish lined with parchment, holding a golden slab of cinnamon-dusted baked oats cut into four squares, with a cinnamon stick and loose rolled oats beside it

When to use · Meal prep

Protein baked oats

Oats, protein powder, eggs, mashed banana, milk of choice, baking powder, and cinnamon — mixed in one bowl, baked in a lined pan, and sliced so breakfast is ready for the week.

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A wide white mug holding a golden banana bread mug cake with melted chocolate chips, topped with Greek yogurt, a dusting of cinnamon, and maple syrup, with banana slices and a small bowl of oats beside it

When to use · Minutes only

Banana bread mug cake

Egg, ripe banana, oats, almond milk, maple, vanilla, cinnamon, and baking powder blended into a batter, poured into a wide mug with chocolate chips, microwaved until set, and topped with Greek yogurt, cinnamon, and maple.

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A white plate with golden panko-crusted chicken tenders, crispy smashed baby potatoes, roasted carrot sticks, and a small bowl of honey mustard, with a sheet pan of more carrots and potatoes behind it

When to use · Family dinner

Chicken tenders with honey mustard, smashed potatoes and roasted carrots

Crispy baked chicken tenders in toasted panko, a quick honey mustard, crispy smashed baby potatoes, and roasted carrot fries. The potatoes and carrots bake while we prep the chicken, so it all lands together.

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Squares of no-bake pumpkin cookie dough with a chocolate chip base and a smooth chocolate top sprinkled with flaky pink salt, on parchment with three stacked in front and a small pumpkin behind

When to use · Meal prep

No-bake pumpkin cookie dough bites

Almond butter, pumpkin purée, maple, coconut oil, pumpkin pie spice, and almond flour pressed into a pan with chocolate chips, topped with melted chocolate and a sprinkle of salt, then cut into squares for the freezer.

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A white bowl with a roasted sweet potato half beside flaked salmon topped with fresh dill and shredded Parmesan, over lettuce, baby spinach, and slaw, with creamy dressing and a lemon wedge

When to use · Weeknight dinner

Lemon-dill sweet potato salmon bowl

Caramelized sweet potato, air-fried lemon-pepper salmon, and a crunchy base of coleslaw and baby spinach — finished with fresh dill, Parmesan, crisp lettuce, and a lemon-garlic dressing. Protein you can get fast · produce · a carb you already use, built as a bowl.

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Overhead view of a white burrito bowl with shredded salsa chicken, lettuce, black beans, bell pepper, cheese, avocado, pickled onions, Greek yogurt, and cilantro

When to use · Slow cooker

Slow-cooker Mexican shredded chicken

Chicken breasts, taco seasoning, and salsa in the slow cooker, then shredded with forks. One meal-prep base that turns into salads, burrito bowls, quesadillas, or a taco-stuffed baked sweet potato across the week.

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Glossy sweet and spicy glazed turkey meatballs with sesame seeds and green onion over brown rice, with broccoli and red pepper, on a white plate

When to use · Family dinner

Sweet and spicy turkey meatballs

Gluten-free, dairy-free turkey meatballs baked in about 30 minutes, then tossed in a honey, coconut aminos, sriracha, and sesame oil glaze. Serve over brown basmati or quinoa with veg — or make it mild with BBQ sauce.

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Two open-faced breakfast stacks on toasted sandwich thins with mashed avocado, goat feta, arugula, a fried egg, and hot sauce, with apple slices on a white plate

When to use · Minutes only

Avocado, egg and arugula breakfast stack

Open-faced on toasted cauliflower sandwich thins: avocado mashed with everything bagel seasoning, goat feta, arugula, a fried egg, and hot sauce, with apple slices on the side. Gluten-free, with a lower-carb base.

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Overhead view of a white bowl of spaghetti squash strands and red lentil rotini tossed in a ground turkey tomato sauce, topped with fresh basil

When to use · Family dinner

Spaghetti squash and red lentil pasta with turkey sauce

A 20-minute family dinner: microwave spaghetti squash, red lentil pasta, and ground turkey browned with Italian seasoning, then simmered in marinara and tossed together. Veg and pasta in every forkful.

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Overhead view of a glass bento box with chopped peppers, cucumber, celery, baby carrots, red pepper hummus, rolled turkey, crackers, dill pickles, an unlabelled foil-wrapped cheese wedge, and broccoli sprouts

When to use · Packed lunch

Bento lunch box

Crunchy peppers, cucumber, celery, and baby carrots with red pepper hummus, nitrate-free turkey, gluten-free crackers, dill pickles, a dairy-free cheese wedge, and broccoli sprouts. We pack more than one at a time.

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Overhead view of a glass meal-prep container with sliced grilled chicken, quinoa, roasted zucchini and yellow squash, roasted peppers and red onion, beet slaw, and lemon tahini dressing

When to use · Meal prep

Roasted veggie quinoa bowl

Our lunch-prep bowl: grilled chicken, quinoa, roasted zucchini, yellow squash, peppers and onions, beet slaw, and a lemon tahini dressing. Start with protein, pile on the veggies, add a fibre-rich carb.

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Quick defaults for loud weeks

Structure-only shapes for days with no time: protein you can get fast · produce · a carb you already use.

Overhead view of a bowl of creamy yogurt topped with strawberries, raspberries, blueberries, and a little granola

When to use · No cooking

Yogurt bowl shape

When cooking feels like too much, start with yogurt you already like. Add fruit that’s around (berries, banana, whatever’s cut). Put granola, toast, or crackers on the side — a carb you already buy, not a hero grocery run. Log the shape; move on.

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Overhead view of a plate with scrambled eggs, a slice of toast, orange wedges, and berries

When to use · Start or restart

Eggs + toast + fruit

A first plate when you’re starting or restarting: eggs (or leftover anything) for protein you can get fast, fruit or a handful of bagged greens for produce, toast or a tortilla for the carb you already use. Logging the shape is the skill. Targets can wait.

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Overhead view of a plate with sliced deli chicken, a bagged-salad-style mix of greens and cucumber, and flatbread wedges

When to use · Day blew up

Deli / rescue plate

Already tracking and the day blew up? Deli chicken, leftover protein, or a shake you tolerate — plus bagged salad or cut fruit, plus rice, tortilla, or crackers you already keep. Your tracker keeps your numbers; Plan-B removes the freeze.

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Overhead view of a white plate with sliced roast chicken, a scoop of white rice, cucumber slices, and mixed greens

When to use · Leftovers night

Leftover plate

Last night’s protein still in the fridge counts. Pair it with whatever produce is easiest (bagged greens, cut fruit, a cucumber) and a carb you already use — rice, bread, tortilla, crackers. No new recipe. Structure the plate, log what you can, close the loop.

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A glass of vanilla shake beside a plate with a banana, seeded crackers, green grapes, blueberries, and raspberries

When to use · Minutes only

Shake-tolerant option

If a shake is something you already tolerate, treat it as the fast protein — then add produce (fruit on the side or greens if that’s easier) and a carb you already use. Not a gram template from us; not a “must.” Just a shape that beats the blank-page freeze when cooking isn’t happening.

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Overhead view of a white bowl with fluffy white rice, mixed vegetables (peas, carrots, corn), and sliced cooked chicken

When to use · Freezer night

Microwave rice bowl

Freezer night default: protein you can get fast from frozen chicken strips, edamame, or canned beans you already keep; produce from frozen veg or bagged salad; carb from a microwave rice pouch (or leftover rice). Structure the bowl, log what you can, move on — no cooking heroics.

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Watch the reels on @eljanhealth

Every recipe above started as one of our Instagram reels.

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