Summary
Keep in mind: Make sure to change up the greens and other veggies in your twice-a-day green salad to prevent palate fatigue. Try alternating spinach, romaine, red or green leaf lettuce, arugula, mesclun, butter lettuce and mâche. If you’re eating out, take advantage of the salad bar to create a salad packed with crunchy vegetables such as cauliflower, broccoli, radishes, etc.
In a hurry? Squeeze the juice of half a lemon or add a few splashes of balsamic vinegar for a quick salad dressing.
Canned beans are a huge time-saver and are quite tasty; read labels and look for no-salt-added options.
Breakfast Tip: Warm leftover brown rice and add almondmilk, cinnamon and fresh fruit to the mix. Almost instant breakfast!
Lunch Tip: Most salad bars have all the components you need for a healthy entrée salad. Choose vinegar or a lemon wedge as a dressing — forgo any of the dressing selections on offer (unless you’re at a Whole Foods Market® that has Health Starts Here® dressings on the salad bar!).
Snack Tip: Bean dips, nut or seed-based spreads, fresh no-oil hummus, guacamole and whole grain breads, tortillas or pita make a great afternoon or evening snack.
Dinner Tip: A sure winner at any meal is a Mighty Bowl of Goodness: whole grains topped with a protein of your choice, steamed greens and your favorite condiments (soy sauce, tamari, vinegars, avocado, hot sauce).
Sunday
Batch cooking day: Start the week by batch cooking and storing meals in grab-and-go serving containers. This saves precious time during the week for all meals.
Breakfast: Cocoa-Almond Baked Breakfast Quinoa
Bake (or warm) quinoa bar if so desired, rinse fresh fruit and slice or chop if needed.
Lunch: Southwest Veggie Burgers
Make (or thaw and warm) burger. Eat open-faced on a slice of toasted Health Starts Here® bread if desired. Add a green salad with dressing.
Dinner: Collard Rolls
Prepare 6 collard rolls (½ of the recipe); consider adding additional condiments or fresh herbs like cilantro or basil to the bean and grain mixture for enhanced flavor. Take care not to over-steam the rolls. Serve 3 collard rolls with green salad and reserve 3 rolls for tomorrow’s lunch.
Monday
Breakfast: Millet Breakfast Cereal with Mandarin Oranges and Dates
Prepare ½ the recipe. Divide into 2 servings and save 1 for later in week.
Lunch: Collard Rolls
Gently reheat 3 collard rolls and serve with a mixed green salad loaded with crunchy vegetables.
Dinner: White Bean and Spinach Salad
Assemble beans, vegetables and dressing. Divide into 3 servings, reserving 2 for lunches later in the week. Divide spinach into 3 servings, reserving 2 for later lunches. Add bean mixture to greens just before serving. Serve with whole grain tortillas.
Tuesday
Breakfast: Cocoa-Almond Baked Breakfast Quinoa
Warm quinoa bar if so desired, rinse fruit and slice or chop if needed. Top with fresh fruit.
Lunch: White Bean and Spinach Salad
Add dressed bean mixture to greens just before serving. Accompany with whole grain tortillas.
Dinner: Turkey Sloppy Janes
Prepare half the recipe; one serving for tonight, and one for lunch later in the week. Serve with a large salad!
Wednesday
Breakfast: Tempeh Curry with Sweet Potatoes and Green Beans
Gently reheat millet cereal. Top with fresh fruit.
Lunch: Turkey Sloppy Janes
Warm the other half of the Sloppy Jane dish from last night’s meal. Add a green salad with your favorite colorful vegetables.
Dinner: Tempeh Curry with Sweet Potatoes and Green Beans
Prepare recipe and reserve 1 serving for meal later in the week. Freeze 2 servings for later. Add a romaine salad and dressing of choice.
Thursday
Morning: Apple Oatmeal with Buckwheat
Prepare 1/2 the recipe. Divide into 2 servings and save 1 for later in the week. Top with fresh fruit and your favorite nuts or seeds and unsweetened almond milk.
Lunch: White Beans and Spinach Salad
Add dressed bean mixture to greens just before serving. Accompany with whole grain tortillas or cornbread muffin.
Dinner: Eggplant Bolognese
Use this pasta sauce to top a number of dishes. Be sure to adjust seasonings to your personal taste. Cook pasta for tonight’s meal and tomorrow’s lunch (about 4 ounces) and serve your meal with spinach salad topped with pine nuts.
Friday
Morning: Cinnamon Quinoa Mighty Bowl
Cook 1/2 cup quinoa in 1 cup hemp milk. Top with a sliced banana, raisins and pumpkin seeds and sprinkle with cinnamon.
Lunch: Eggplant Bolognese
Gently warm leftover sauce and pasta. Serve your meal with spinach salad topped with pine nuts.
Dinner: Southwest Veggie Burgers
Thaw burger and warm. Bake the fries. You may wish to serve the burger open-faced on toasted bread. Add a green salad with dressing.
Saturday
Morning: Apple Oatmeal with Buckwheat
Gently reheat oatmeal. Top with fresh fruit and your favorite nuts or seeds and unsweetened almond milk.
Lunch: Tempeh Curry with Sweet Potatoes and Green Beans
Gently reheat the curry and greens. Serve with a green salad and dressing.
Dinner: Eggplant Bolognese
Gently warm leftover sauce and cook 2 ounce serving of pasta. Serve your meal with spinach salad topped with pine nuts.
