| Sweet Potato (Baked) | 150g (1 medium) | 130 | 4.5g | Prick with a fork and microwave for 5–7 minutes for a fast baked potato. |
| Quinoa (Cooked) | 185g (1 cup) | 222 | 5.2g | Rinse, boil for 15 minutes, and toss with olive oil, lemon juice, and chopped cucumbers. |
| Lentils (Cooked) | 100g (1/2 cup) | 115 | 4.0g | Mix drained canned lentils into jarred marinara sauce over whole wheat pasta. |
| Whole Wheat Pasta (Cooked) | 100g (approx. 1/2 cup) | 124 | 3.0g | Boil for 9 minutes, then toss with canned tuna, cherry tomatoes, and spinach. |
| Brown Rice (Cooked) | 100g (1/2 cup) | 115 | 1.8g | Stir-fry 90-second microwave rice with a frozen vegetable mix and an egg. |
| Whole Wheat Bread | 50g (2 slices) | 130 | 4.0g | Toast and top with mashed avocado or natural peanut butter for a fast breakfast. |
| Chickpeas (Cooked) | 85g (1/2 cup) | 135 | 4.0g | Drain, rinse, toss in paprika and olive oil, and roast in an oven/air fryer for 15 mins. |
| Oats (Rolled/Dry) | 40g (1/2 cup) | 150 | 4.0g | Mix with milk/water, microwave for 90 seconds, and stir in cinnamon. |
| Canned Black Beans | 130g (1/2 cup) | 114 | 7.5g | Rinse, heat through with a pinch of cumin, and add to a tortilla with salsa. |
| Apple / Banana | 150g (1 medium piece) | 95 | 3.5g | Slice up and eat raw paired with a small handful of almonds. |