Apple Cinnamon Chia Pudding, Rainbow Chicken Bowl, Baked Salmon
A full day built around antioxidants and the nutrients most tied to egg and sperm quality: vitamin E, selenium, omega 3s, and polyphenols from seasonal fall fruit.
Prep Directions
Sequenced so the oven, stovetop, and no-cook items overlap, using both oven racks at once to stay under an hour.
Start the chia pudding
Whisk chia seeds, milk, Greek yogurt, and cinnamon together in jars. Seal and refrigerate. This needs at least 4 hours, so get it going first and leave it alone.
4+ hours chill (hands-off)Prep all your veggies
Preheat oven to 425°F. One cutting board session: chop the rainbow veggies (bell pepper, red onion, zucchini, carrot), halve the Brussels sprouts, cube the sweet potato, dice the apple for the chia pudding topping, mince the garlic, and zest the lemon.
Cook the cinnamon apple
In a small pan, cook the diced apple with a pinch of cinnamon over medium heat, stirring occasionally, until softened. Add a splash of water if it starts drying out or sticking to the pan. Let cool, then refrigerate until ready to top the chia pudding.
5 to 7 minRoast the veggies together
Toss the rainbow veggies, Brussels sprouts, and sweet potato each with olive oil, salt, and pepper, and roast them together on one combined sheet pan. If your oven or sheet pan is on the smaller side, it's fine to split things up differently. For example, you could roast the sweet potato alongside the rainbow veggies (carrots and all) on one pan, and the Brussels sprouts on their own, whatever combination fits your setup.
20 to 25 minBake the salmon
Season the salmon with olive oil, lemon, garlic, and dried thyme or dill, and put it in the oven.
Around 7 min, or until done to your likingCook the quinoa
Cook the quinoa according to package directions.
Season and cook the chicken
Season the chicken with olive oil, garlic powder, and paprika. Pan sear to brown, then finish in the oven until it reaches 160°F.
Whisk the dressing
Whisk the lemon olive oil dressing for the chicken bowl.
Portion everything
Divide the chicken bowl components (greens, quinoa, roasted veggies, chicken) into containers, dressing on the side. Divide the salmon, Brussels sprouts, and sweet potato into containers. Top the chilled chia pudding with the cooked cinnamon apple, walnuts, and a drizzle of honey or maple syrup if using.
Shopping List
Consolidated across all three recipes and scaled to your selected number of days.
Daily Nutrient Snapshot
What one day of this plan (1 chia pudding + 1 chicken bowl + 1 salmon dinner) provides, compared to commonly cited daily reference intakes.