Day 17

Oatmeal Cooked in Water with Berries and Nuts

• 1 cup rolled oats
• 2 cups water
• 1 tbsp honey or sweetener (optional)
• ½ cup mixed berries (blueberries, strawberries, raspberries)
• 2 tbsp mixed nuts (almonds, walnuts, pecans), chopped
• A pinch of cinnamon (optional)

Instructions:

Bring 2 cups of water to a boil.
Add 1 cup rolled oats, reduce heat, and simmer 5–7 minutes, stirring occasionally, until tender.
Stir in honey if desired.
Serve topped with mixed berries, chopped nuts, and a pinch of cinnamon.

Rice with Steamed Salmon and Green Beans

• 1 cup rice (white or brown)
• 2 cups water
• Salmon fillets
• Green beans
• 1 lemon (sliced)
• Salt and pepper to taste

Instructions:

Cook the rice.
Season the salmon fillets with salt and pepper and steam for 10–12 minutes until fully cooked.
Steam the green beans for 5–7 minutes.
Serve with lemon slices.

Salmon Salad

• Boiled eggs
• Small cucumbers
• Lightly salted salmon
• Avocado

Dressing:

• 2 tbsp Greek yogurt
• 1 tsp whole-grain mustard
• Salt
• Lemon juice

Instructions:

Slice the boiled eggs, cucumbers, salmon, and avocado.
In a small bowl, mix Greek yogurt, mustard, salt, and lemon juice.
Combine all ingredients, toss with the dressing, and serve.