‣ In a large mixing bowl, combine the cooked farro, cooked brown rice, red onion, red bell pepper, and yellow bell pepper.

‣ In a separate bowl, mix together the olive oil, red wine vinegar, salt, and pepper to make the dressing.

‣ Add the chopped kale, parsley, mint, and walnuts to the mixing bowl with the grains and vegetables.

‣ Pour the dressing over the salad and toss well to combine.

‣ Top the salad with crumbled feta cheese and serve.

Enjoy this nutritious and flavorful whole grain salad as a side dish or a light meal!

• Include lean protein sources:

Lean protein sources such as chicken, fish, tofu, beans, and legumes provide important amino acids that are essential for building and repairing tissues in the body.

Here's a recipe for grilled chicken with a citrus marinade:

Ingredients:

✓ 4 boneless, skinless chicken breasts

✓ 1/4 cup olive oil

✓ 1/4 cup fresh orange juice

✓ 1/4 cup fresh lemon juice

✓ 2 cloves garlic, minced

✓ 1 teaspoon salt

✓ 1/2 teaspoon black pepper

Instructions:

‣ In a large bowl, whisk together the olive oil, orange juice, lemon juice, garlic, salt, and pepper.

‣ Add the chicken breasts to the bowl and toss to coat in the marinade. Cover and refrigerate for at least 30 minutes or up to 4 hours.

‣ Preheat the grill to medium-high heat.

‣ Remove the chicken from the marinade and discard the remaining marinade.

‣ Grill the chicken for 6-8 minutes per side, or until cooked through.

‣ Let the chicken rest for a few minutes before slicing and serving.

Optional: serve with a side of roasted vegetables or a salad for a balanced meal.

Here is a recipe for a vegetarian chickpea and spinach curry that is rich in protein:

Ingredients:

✓ 1 can of chickpeas, drained and rinsed

✓ 1 onion, chopped

✓ 2 cloves garlic, minced

✓ 1 tsp ginger, minced

✓ 1 tsp ground cumin

✓ 1 tsp ground coriander

✓ 1/2 tsp turmeric

✓ 1/2 tsp smoked paprika

✓ 1/4 tsp cayenne pepper

✓ 1 can diced tomatoes

✓ 1/2 cup water

✓ 1 tbsp olive oil

✓ 4 cups fresh spinach, chopped

✓ Salt and pepper, to taste

✓ Cooked rice or naan bread, for serving

Instructions:

‣ In a large pot, heat the olive oil over medium heat. Add the onion and cook until translucent, about 5 minutes.

‣ Add the garlic, ginger, cumin, coriander, turmeric, smoked paprika, and cayenne pepper. Cook for 1-2 minutes, stirring constantly, until fragrant.

‣ Add the chickpeas, diced tomatoes, and water to the pot. Bring to a simmer and cook for 10-15 minutes, until the sauce has thickened and the chickpeas are heated through.

‣ Add the chopped spinach and stir until wilted, about 2-3 minutes. Season with salt and pepper, to taste.

‣ Serve the curry over cooked rice or with naan bread, if desired.

This recipe provides a good source of protein from the chickpeas and can be easily adapted to include other vegetarian protein sources such as tofu or lentils.

• Incorporate healthy fats:

Healthy fats such as those found in avocados, nuts, seeds, and fatty fish are important for brain function and reducing inflammation in the body.

Here's a recipe for a tasty lunch that incorporates healthy fats:

"Avocado Toast with Smoked Salmon and Egg"

Ingredients:

✓ 2 slices whole grain bread

✓ 1 ripe avocado

✓ 1 lemon, juiced

✓ Salt and pepper to taste

✓ 2 oz smoked salmon

✓ 1 large egg

✓ 1 tbsp olive oil

✓ Red pepper flakes (optional)

Instructions:

‣ Toast the bread slices in a toaster or on a grill until crispy.

‣ Cut the avocado in half and remove the pit. Scoop out the avocado flesh into a small bowl and mash it with a fork. Add lemon juice, salt, and pepper to taste.

‣ Spread the avocado mixture evenly onto the toasted bread slices.