Simple Recipes & Daily Wellness Routines

Overnight Oats

5 minutes tonight, ready tomorrow.

• 1/2 cup rolled oats
• 1/2 cup milk or plant milk
• 2 tbsp yogurt
• 1 tsp chia seeds
• Berries and a drizzle of honey

Stir, cover and refrigerate overnight. Top with fruit before serving.

Lemon Herb Baked Chicken

One tray, little cleanup.

• 2 chicken breasts
• Juice of 1 lemon, 1 tbsp olive oil
• Garlic, parsley, salt and pepper

Marinate 15 minutes, bake at 400°F (200°C) for 22–25 minutes until cooked through.

Green Veggie Soup

Warm, simple and filling.

• 2 zucchinis, 1 potato, 1 onion
• 2 cups spinach
• 3 cups vegetable broth

Simmer 20 minutes and blend until smooth. Season to taste.

Banana Oat Cookies

Three ingredients.

• 2 ripe bananas
• 1 cup rolled oats
• Handful of raisins or dark chocolate chips

Mash, mix, bake at 350°F (175°C) for 12–15 minutes.

Cucumber Mint Water

A refreshing way to drink more water.

• 1 sliced cucumber
• Fresh mint leaves
• 1 sliced lemon
• 1 liter of cold water

Chill for 2 hours and enjoy through the day.

Quick Chickpea Salad

Ready in 10 minutes.

• 1 can chickpeas, drained
• Cucumber, tomato, red onion
• Olive oil, lemon, salt

Toss everything together and serve cold.

5-Minute Morning Routine

1. Drink a glass of water
2. Stretch your neck, shoulders and back
3. Take 10 slow, deep breaths
4. Write down your top 3 tasks

Evening Wind-Down

1. Screens off 30 minutes before bed
2. Dim the lights and tidy up
3. Light stretching or a warm shower
4. Go to bed at a regular time

Hydration Habits

• Keep a water bottle on your desk
• Add lemon, mint or fruit for flavor
• Drink a glass with every meal

Desk Break Walk

Stand up and walk for 5 minutes every hour. Roll your shoulders and look away from the screen.