Janelle Rohner

High-Protein Bowls & Snacks
1. Keto Power Bowl (Top Left)
_ Recipe: Use a base of riced cauliflower. Top with shredded salsa chicken, shredded purple cabbage, fresh pico de gallo, and half a sliced avocado. Pair with a creamy cilantro-lime dressing.

2. Mediterranean Baked Salmon (Top Right)
_ Recipe: Bake a salmon fillet seasoned with herbs and a lemon slice. Serve alongside roasted asparagus, roasted zucchini and cherry tomatoes, a mix of olives, and a dollop of basil pesto.

3. Spicy Asian Shrimp Salad (Bottom Left)
_ Recipe: Toss mixed greens with boiled or grilled shrimp dusted with red pepper flakes. Add edamame, sliced cucumbers, and crushed peanuts. Pair with a sweet chili or soy-ginger vinaigrette.

4. Keto Snack Variety (Bottom Right)
_ Recipe: Gather beef jerky pieces, cubed pepper jack cheese, crispy pork rinds, macadamia nuts, and a hard-boiled egg half. Add celery sticks stuffed with cream cheese and everything bagel seasoning.

Glass Meal Prep Containers
1. Asian Zoodle Bowl (Top Left)
_ Recipe: Toss spiralized zucchini (zoodles) and shredded purple cabbage in a bowl. Top with a sliced grilled chicken breast and a handful of macadamia nuts. Pair with thin strips of red and yellow bell peppers and a side of sesame-ginger dressing.

2. Mexican Fajita Plate (Top Right)
_ Recipe: Sear sliced flank steak with fajita seasoning alongside sautéed bell peppers and onions. Serve with a massive scoop of guacamole, a dollop of sour cream, and crumbled cotija cheese.

3. Keto Greek Chicken (Bottom Left)
_ Recipe: Toss cubed grilled chicken breast, kalamata olives, diced cucumbers, and cherry tomatoes together. Add a thick slice of feta cheese and a small container of red wine vinaigrette.

4. Power Breakfast Bento (Bottom Right)
_ Recipe: Wrap bundles of roasted asparagus spears with slices of prosciutto. Pair with two medium-boiled eggs sliced in half (sprinkled with chili flakes or paprika) and a mix of fresh blackberries and raspberries.

Navy Blue Bento Box
_ Turkey & Swiss Pinwheels: Lay out slices of deli turkey, top with Swiss cheese, roll them up tightly, and secure them with toothpicks. Place over a bed of fresh arugula.

_ Cheese Crackers & Veggies: Fill the top sections with homemade cheddar cheese crisps (baked mounds of shredded cheddar until crunchy), cucumber spears, celery sticks, and bell pepper strips paired with a creamy ranch or herb dip.

_ Sides: Pack a small Greek salad mix (tomatoes, cucumbers, olives, feta, and vinaigrette) and a sweet side of fresh strawberries and blackberries drizzled with almond butter.

Clear Low-Carb Bento Box
_ Romaine Turkey Wraps: Lay down large, crisp romaine lettuce leaves. Layer inside with deli turkey and a slice of cheddar cheese, roll them up tightly, and tie them with a fresh chive stem to hold.

_ Chicken Salad: Mix cubed chicken breast with diced celery, green onions, sliced almonds, and a touch of mayo.

_ Snacks & Fruit: Round out the box with sliced mini bell peppers and dip, a few keto chocolate chip cookies, and a handful of fresh berries (blueberries, raspberries) with kiwi slices.

3-Tier Stacking Bento Round
Tier 1: Seared Tuna Bowl (Left)
_ Recipe: Sear a sesame-crusted ahi tuna steak for 1 minute per side, then slice. Serve over a bed of steamed edamame beans and thinly ribboned cucumber salad.

Tier 2: Meat & Cheese Flower (Right)
_ Recipe: Roll slices of prosciutto and salami into tight "rose" shapes. Arrange them in the container alongside wedges of hard white cheese (like Manchego or sharp cheddar) and mini cornichon pickles.

Tier 3: Fuel Snack Pack (Bottom)
_ Recipe: Mix a medley of green and kalamata olives, a handful of pecan halves, and a side of fresh blueberries and raspberries for a quick fat-and-antioxidant boost.

Mediterranean, Japanese, & Breakfast Boxes (Top to Bottom)
Top Box: Mediterranean Chicken & Hummus
_ Ingredients: Grilled sliced chicken breast, cooked quinoa salad (tossed with diced cucumber and red bell peppers), hummus, a few pita triangles, cherry tomatoes, cucumber slices, kalamata olives, and crumbled feta cheese.

_ Assembly: Arrange everything side-by-side in a single large container for easy grazing.

Middle Box: Bento-Style Salmon
_ Ingredients: 1 pan-seared or baked salmon fillet glazed with teriyaki sauce, 3-4 slices of Japanese rolled omelet (Tamagoyaki), 1 triangular rice ball (Onigiri) topped with furikake seasoning, steamed edamame with pickled ginger, and a side of mixed berries (raspberries, blackberries, blueberries).

Bottom Box: Bagel & Egg Breakfast
_ Ingredients: 2 hard-boiled eggs (peeled), 1 small glass jar of Greek yogurt topped with granola and berries, half a sliced avocado, and a mini bagel sliced and spread with cream cheese.

Low-Carb Classics (Top Left to Bottom Right)
1. Keto Power Lunch (Top Left)
_ Recipe: Layer 4-5 thick slices of crispy roasted pork belly, cubed cheddar cheese, 1 hard-boiled egg sliced in half and dusted with paprika, sliced cucumbers, cherry tomatoes, and a small handful of pecan halves.

2. Tex-Mex Fiesta (Top Right)
_ Recipe: Serve shredded barbacoa or seasoned pulled beef alongside a scoop of sour cream (dusted with cumin), fresh pico de gallo, guacamole, chopped cilantro, and sliced fresh jalapeños.

3. Seafood & Veggie (Bottom Left)
_ Recipe: Skewer 4 grilled shrimp and pair with 4-5 pan-seared cubes of white fish (like halibut or cod). Serve over a bed of roasted asparagus spears with half an avocado, a soft-boiled egg, and a handful of macadamia nuts.

4. Deli Favorites (Bottom Right)
_ Recipe: Roll up a few slices of roast beef or pastrami and place them next to Swiss cheese slices (with holes). Add a handful of seed crackers, a small dish of spicy Dijon mustard, and a couple of dill pickle spears.

Global & Charcuterie Plates (Top Left to Bottom Right)
1. New Classic Low Carb (Top Left)
_ Recipe: Roll up roast beef slices next to cubed cheddar and pepper jack cheese. Add a hard-boiled egg half with mustard/paprika, a handful of pecans, sliced radishes, and 3-4 pickled okra pods.

2. Mediterranean Spread (Top Right)
_ Recipe: Lightly pan-fry cubed halloumi cheese and pair with cooked Greek lamb meatballs. Fill the rest of the box with green and kalamata olives, roasted eggplant cubes, sun-dried tomatoes, cherry tomatoes, fresh basil, and a small dish of tzatziki sauce.

3. Seafood & Fats (Bottom Left)
_ Recipe: Sear a sesame-crusted ahi tuna steak, slice it, and place it over a bed of fresh arugula with pickled red onions. Pair with a hard-boiled egg, a scoop of mashed avocado, hazelnuts, and pumpkin seeds.

4. Charcuterie Plate (Bottom Left)
_ Recipe: Arrange slices of salami and capicola alongside cubed white cheddar and a wedge of blue cheese. Finish the plate with marinated mushrooms, cornichons (mini pickles), whole grain mustard, and walnuts.

Power Lunches & Bowls (Top Left to Bottom Right)
1. Asian-Inspired Low Carb (Top Left)
_ Recipe: Slice crispy roasted pork belly or Char Siu. Serve alongside steamed baby bok choy halves and half an avocado sprinkled with chili flakes. Pair with a small dish of peanut or sesame dipping sauce over a bed of h**p hearts.

2. Steakhouse Power Lunch (Top Right)
_ Recipe: Slice medium-rare grilled sirloin or ribeye steak and top with a light mushroom gravy. Serve with a small wedge of blue cheese, roasted Brussels sprouts tossed with bacon bits, and a mini caprese salad (cherry tomatoes, bocconcini mozzarella pearls, basil, and balsamic glaze).

3. Mexican Taco Bowl (Bottom Left)
_ Recipe: Layer seasoned ground beef or turkey next to a large scoop of guacamole, crumbled cotija or queso fresco, sliced radishes, fresh jalapeños, crispy pork rinds, and pico de gallo. Garnish with cilantro.

4. Deli Wrap Platter (Bottom Right)
_ Recipe: Wrap deli turkey, ham, and cheese tightly inside large, blanched collard green leaves or low-carb tortillas, then slice into pinwheels. Serve with a side of coleslaw, a small cup of marinated artichokes and olives, and a few crispy cheese whisps.

The Waffle & Chicken Salad Bento
_ Chaffle Sandwich: Mix 1 egg and ½ cup shredded cheddar cheese. Pour into a mini waffle maker to create 2 "chaffles." Sandwich them together with 2 slices of cooked bacon and a slice of cheddar.

_ Pecan Chicken Salad: Mix shredded cooked chicken breast with a spoonful of mayo, diced celery, and chopped pecans. Serve inside a large romaine lettuce leaf.

_ Veggies & Green Dip: Slice red and yellow bell peppers alongside cucumber spears. Pair with a dollop of avocado-herb or green goddess dip topped with fresh chives.

_ Snack Elements: Fill the remaining slots with a handful of mixed nuts (almonds, walnuts, pecans), a few pork rinds, half an avocado sprinkled with everything bagel seasoning, and a few fresh raspberries.

The Low-Calorie Volume Box
_ Top Left (Grilled Chicken ~180 cal): Season 2–3 chicken tenderloins with garlic powder, onion powder, salt, and black pepper. Grill on a hot grill pan for 4–5 minutes per side until charred and cooked through.

_ Top Right (Feta Quinoa Salad ~150 cal): Toss cooked, cooled quinoa with diced English cucumbers, a light squeeze of lemon juice, a dash of olive oil, and 1 tablespoon of crumbled feta cheese.

_ Bottom Left (Steamed Broccoli ~40 cal): Briefly steam fresh broccoli florets until bright green and tender-crisp. Season minimally with sea salt.

_ Bottom Right (Hummus & Dippers ~100 cal & ~50 cal): Scoop 2 tablespoons of traditional hummus into the compartment. Serve alongside sliced raw carrot batons and celery sticks.