84 Quick & Healthy Meals in Minutes!A Month's Worth of ''Fit Food'' Meal Plans
-- By Stepfanie Romine, Staff Writer
Cooking for better nutrition and weight management doesn't have to mean hours in the kitchen or complicated culinary techniques. These meals and snacks, part of our 30-Day "Fit Food" Challenge, are quick, easy, and full of flavor!
Here you'll find four weeks' worth of breakfasts, lunches and dinners, plus healthy snacks to round out your day. Depending on your hunger level and calorie needs, you can always adjust the portion sizes or add on with more snacks to meet your goals. We suggest eating 1-4 snacks each day (using the weekly lists provided) depending on your personalized needs. Note that the shopping lists for each meal plan do not include the snacks you may choose, so be sure to add your snack choices to your grocery list before you shop.
These meals are also flexible so that you can pick and choose what to eat on a given day based on time and taste preferences. If you come upon a meal that you don't care for, use this simple ''plate method'' of meal planning to create your own balanced meal—no calorie counting required!
30 Days of Fit Food: Meal Plans & Shopping List
Week 1PB&J Oatmeal
Personalized "Plate Method" Meal Plan (optional)
Click here for your printable Fit Food shopping list!
Week 1: Breakfasts
Personalized "Plate Method" Meal Plan (optional)
Click here for your printable Fit Food shopping list!
Week 1: Breakfasts
Cook 1/2 cup oats according to package directions, using milk or water. Top with 2 Tbsp peanut butter, 1 Tbsp all-fruit jam & 1/2 cup raspberries. Serve with milk, if desired.
2. One-Minute Microwave Muffin
Toast 1 whole-grain English muffin, and place 1 egg in a small greased ramekin. Microwave on high for 30 seconds, then pierce the yolk with a fork and top with 1 slice ham or cooked bacon, 1 tomato slice & 1 slice cheddar cheese. Heat for another 30 seconds. Place cooked egg on the toasted muffin with condiments and spices of choice. Serve with 1 cup milk and an orange.
3. Scrambled Breakfast Taco
Toast 1 tortilla while you scramble 1 egg. Top the tortilla with 2 Tbsp cooked black beans, 1 Tbsp shredded cheese, 2 Tbsp salsa & 1/2 cup chopped veggies of choice. Top with 1 Tbsp Greek yogurt and desired seasonings.
4. Bacon 'n Cheese Oats
Cook 1/2 cup oats and top with 1 slice cooked bacon, 1 chopped green onion, 1/4 cup shredded cheese & a sprinkle of paprika, black pepper and salt.
5. Hash Brown Haystack
Cook 1 serving frozen hash brown according to package instructions. Meanwhile grease a small ramekin and place 1 egg in it. Microwave on high for 30 seconds, then top with 3 tomato slices and 1 slice cheese. Cook another 30 seconds. Top the hash brown with the egg mixture, seasoning as desired.
6. Rise & Shine Breakfast Sandwich
Spritz 1 slice whole-grain bread with cooking spray, then layer on 1 cooked egg, 1 slice deli ham & 1 slice cheese. Top with a second slice of bread, then toast on both sides until the cheese has melted and the sandwich is golden brown. Season as desired.
7. Berries & Cream French Toast
Combine 1 egg white, 2 Tbsp milk, 1 Tbsp orange juice & 1/2 tsp cinnamon in a shallow dish. Dip 2 slices whole-grain bread in the egg mixture, then cook on nonstick skillet until both sides are crispy. Combine 1 Tbsp OJ, 1 Tbsp low-fat cream cheese & 1 tsp powdered sugar, and spread on the slices of French toast. Top with 1/2 cup raspberries.
Week 1: Lunches
1. Shrimp Caesar Salad
Thaw 3 oz frozen, ready-to-eat shrimp under cool running water. Combine 3 cups romaine, 1 serving Caesar dressing, 1 Tbsp Parmesan cheese, 1 chopped tomato & 1 Tbsp chopped red onion. Serve with a whole-grain roll.
2. BBQ Chicken Pita with Tangy Coleslaw
Fill 1 whole-wheat pita with 1/2 cup drained prepared coleslaw, 3 oz of shredded cooked chicken or pork & 1 Tbsp BBQ sauce.
3. Tilapia with Hearty Vegetables
Heat 1 package Green Giant Healthy Weight Blend Frozen Vegetables according to package directions. Serve over 3 oz cooked tilapia.
4. Very Veggie Hummus Wrap
Spread 1 oz hummus inside a tortilla, then add 1 oz feta cheese and 1 cup assorted veggies of choice.
5. Potato Salad with Warm Bacon Dressing
Cook 1/2 slice chopped bacon in a skillet, then set aside, reserving grease. Add 1 Tbsp onion and cook until soft. Add 1 cup chopped, roasted potatoes and 1/2 cup chopped green beans, along with 1 Tbsp cider vinegar. Toss well, then transfer to a plate. Top with the bacon, 1 chopped hard-boiled egg & 1/2 oz cubed Swiss cheese. Season as desired.
6. Grownup Grilled Cheese and Tomato-Basil Soup
Spread 1/2 tsp butter on 2 slices of whole-grain bread, then spread 1 tsp jam or Dijon mustard on the opposite side. Top with 1 slice provolone cheese and grill until crispy and brown on both sides. Heat 1 serving prepared tomato soup and top with 1 Tbsp each of chopped basil or flat-leaf parsley.
7. Portobello Pepperoni Pizzas
Spritz 2 portabella mushroom caps with cooking spray, then sprinkle 1/2 tsp Italian herbs on the inside. Broil for a few minutes, until the mushrooms start to darken. Pour off any liquid, and divide 1/2 cup marinara sauce between the two mushrooms. Top with 1/4 cup part-skim mozzarella cheese and 4 slices chopped pepperoni. Broil until the cheese has melted.
Week 1: Dinners
1. Cheesy Chicken & Veggie Pasta
Cook 1 oz whole-wheat pasta and toss with 1 package Green Giant Steamers Digestive Health Frozen Vegetables and 3 oz cooked chicken. Garnish with 1 Tbsp Parmesan cheese.
2. Cajun Chicken with Colorful Couscous Salad
Prepare 1/2 cup couscous according to package directions. Meanwhile place 1 chicken breast on a greased baking sheet and sprinkle on 1/2 tsp Cajun seasonings. Bake at 375 degrees until cooked through. Combine 1/2 cup corn, 1/2 red bell pepper, 2 Tbsp chopped onions & chopped fresh basil in a small bowl, seasoning with salt and pepper if desired. Serve chicken over couscous with the veggies on top.
3. Walnut-Apple Salad with Chicken
Combine 3 cups lettuce, 1 sliced apple, 1/4 cup diced onion, 1/2 oz chopped walnuts, 3 oz cooked chicken, 1 oz feta cheese & 2 Tbsp balsamic vinaigrette in a large bowl and serve.
4. Pork Chop with Balsamic Brussels Sprouts & Brown Rice
Season one pork chop as desired, then broil until cooked through. Meanwhile cook 1/2 slice of chopped bacon in a small skillet, then add 1 cup Brussels sprouts. Brown the Brussels sprouts, then add 1 Tbsp balsamic vinegar. Season with 1/4 tsp black pepper. Serve with the pork chop and 1/2 cup cooked brown rice.
5. Steak & Arugula Supper Salad
Combine 3 cups arugula, 1 sliced pear, 1 oz feta cheese, 1/4 cup sliced onions, 3 oz cooked steak (sliced) & 2 Tbsp balsamic vinaigrette in a large bowl. Serve with a whole-grain roll.
6. BBQ Pork 'n Veggies
Heat 1 package Green Giant Healthy Heart Blend Frozen Vegetables according to package directions. Reheat 3 oz of cooked pork (shredded) with 2 Tbsp BBQ sauce and serve.
7. Hot Chicken Sub Melt
Cook 1/2 chopped bell pepper, 1/2 chopped small onion & 1 sliced banana pepper in a skillet with 1/2 tsp olive oil until veggies start to brown, then add 3 oz cooked chicken to heat through. Top with 1 slice provolone cheese. Once melted, pile on a toasted hoagie bun.
Week 1: Snack Options
Choose 1-2 snacks each day based on hunger and calorie needs:
1/2 cup fat-free cottage cheese with 1 cup of berries
Mini bag of air-popped popcorn sprinkled with your favorite seasoning and 1 Tbsp parmesan cheese
Carrots with 2 Tbsp hummus
1 cored apple, warmed in the microwave until soft, center filled with 1/4 cup chopped walnuts, 1 tsp brown sugar, 1 Tbsp flaxseed, and cinnamon
Homemade trail mix made with 1/2 cup multi-grain Cheerios and 1/4 cup dried fruit
1 cup fat-free Greek yogurt with 1 Tbsp of honey
1 package Green Giant Healthy Vision Blend Frozen Vegetables
1 slice of whole-grain toast topped with 1 oz goat cheese and a small handful of raspberries
2 cups kale tossed in 1 Tbsp olive oil, sprinkled with salt and pepper and baked at 350 degrees until crispy
1 Apple with 1 Tbsp of peanut butter
4 turkey deli meat slices with celery
1 granola bar
1 oz of mixed nuts
3 stalks of celery dipped into 3 oz of fat-free Greek yogurt mixed with 1 tsp powdered ranch dressing
Green Giant Antioxidant Blend Frozen Vegetables with Olive Oil Seasoning
1 frozen banana with 10 almonds
Week 2: BreakfastsGreek Breakfast Scramble
Cook 1/4 cup chopped onions & peppers with a sprinkle of oregano and cook until veggies start to soften. Add 1 egg and 1 egg white and cook until eggs have set. Season with black pepper and salt. Top with 1 small chopped tomato and 1 oz feta cheese; serve with 1 slice whole-grain toast.
2. Pear-fect English Muffin
Top 1 toasted whole-grain English muffin with 1 Tbsp almond butter. Serve with 1 sliced pear and milk.
3. Cottage Cheese with Peaches
Top 1 cup low-fat cottage cheese with 1/2 cup canned peaches. Toast 1 slice whole-grain bread and spread on 1 tsp each of butter & all-fruit jam.
4. Berry Yummy Banana Pancakes
Combine 1 mashed banana, 2 eggs, and a sprinkle of cinnamon. Pour 2 Tbsp batter at a time into a greased skillet and cook until golden brown on both sides. Serve with desired toppings and a cup of milk.
5. Cinnamon Toast Waffles with Berry Compote
Toast 2 whole-grain toaster waffles. Combine 1 Tbsp maple syrup, 1 tsp butter, 1/4 tsp cinnamon and 1/2 cup berries in a small dish and microwave until the butter has melted and berries are soft. Top waffles with the mixture and serve with 1/2 cup Greek yogurt.
6. Choco-Nana Smoothie
Combine 1 cup skim milk, 1 Tbsp unsweetened cocoa powder, 1 frozen banana & 1 Tbsp almond butter in a blender until smooth.
7. Warming Apple-Cinnamon Oats
Cook 1/2 cup oats, using milk or water. Microwave 1 chopped apple until tender. Top the oats with the apple, 1 tsp maple syrup and 1/4 tsp cinnamon. Serve with 1 cup milk.
Week 2: Lunches
1. Tofu & Veggie Stir Fry
Heat 1 package Green Giant Antioxidant Blend Frozen Vegetables Blend with Olive Oil Seasoning according to package directions. Combine with 1/2 cup cooked brown rice and 3 oz firm tofu and cook until heated through. Top with 1 tsp toasted sesame seeds.
2. Creamy BLT Pasta Salad
Thoroughly combine 1 cup cooked whole-wheat pasta, 1/2 cup chopped cherry tomatoes, 1 cup chopped Romaine, 2 Tbsp chopped red onion, 2 slices chopped cooked bacon, 1 Tbsp Ranch dressing & 1 Tbsp Greek yogurt in a bowl and serve.
3. Souped-Up Veggie Soup
Heat 1 serving vegetable (or beef and vegetable) soup and boost the flavor with your choice of chopped herbs, pesto, hummus, or ricotta cheese. Serve with a whole-grain roll.
4. Buffalo Chicken & Quinoa Salad
Toss 3 oz chicken with 1/2 tsp hot sauce, then add 3 cups chopped Romaine, 1 chopped carrot, 1 stalk chopped celery & 1/2 cup cooked quinoa. Toss to combine. Serve with 2 Tbsp light blue cheese dressing and additional hot sauce, if desired.
5. Easy Peas-y Ravioli
Prepare 1 serving frozen cheese or meat ravioli according to package directions, adding 1/2 cup frozen peas in the last two minutes of cooking. Reserve 1 Tbsp of the cooking water. Drain ravioli and peas, then toss with 1 Tbsp prepared pesto and cooking water. Top with 1 tsp Parmesan cheese.
6. Italian Marinara Pasta
Cook and drain 1 oz whole-grain pasta. Heat 1 package Green Giant Healthy Heart Blend Frozen Vegetables according to package directions. Stir together 3 oz cooked ground turkey and 1/2 cup marinara sauce, then heat in the microwave. Top pasta with veggie blend, turkey and sauce.
7. Creamy Chicken Pita
Combine 2 Tbsp Greek yogurt, 1/2 clove minced garlic, 1 Tbsp chopped parsley, 1/4 tsp black pepper & 1/2 tsp lemon juice in a small bowl. Stir in 3 oz cooked chicken. Transfer to a whole-grain pita, and add assorted veggies of choice.
Week 2: Dinners
1. Winner, Winner Chicken Dinner
Heat 1 package Green Giant Antioxidant Blend Frozen Vegetables with Olive Oil Seasoning according to package directions. Reheat 1/2 cup cooked brown rice and 3 oz cooked chicken (chopped). Combine with the veggies, then add 2 Tbsp basil and lime juice to taste.
2. Lean & Green Pasta Bowl
Heat 1 package Green Giant Antioxidant Blend Frozen Vegetables with Olive Oil Seasoning according to package directions. Meanwhile cook 1 oz whole-grain pasta, reserving one Tbsp of the cooking liquid. Combine the cooked, drained pasta, veggies, cooking water, 3 oz cooked chicken and 1 Tbsp prepared pesto. Garnish with Parmesan cheese, if desired.
3. Maple Glazed Salmon with Couscous
Prepare 1/2 cup couscous according to package directions. Combine 1/2 tsp each of maple syrup & soy sauce with 1/4 tsp black pepper, then spread on 1 (4-oz) salmon fillet. Place on a greased baking sheet along with 1 cup asparagus and bake in a preheated 375 degree oven for 10 minutes. Serve over couscous.
4. Mango Island Chicken Sandwich
Combine 1 cup pre-packaged broccoli slaw with 2 tsp sesame-ginger dressing. Mix 1 Tbsp mango salsa with 3 oz shredded cooked chicken. Heat the chicken if desired. Place the chicken on a whole-grain bun, top with the slaw and 1/4 of an avocado; garnish with cilantro.
5. Fast & Filling Beef Stew
Sauté 1 tsp olive oil and 1/2 small chopped onion until soft, then add 1/4 tsp each dried rosemary & thyme and 4 oz sliced lean beef. Cook until the beef is no longer pink. Stir in 1 tsp flour, 1 small chopped potato and 1 chopped carrot. Cook for two minutes, then add 1/2 cup water. Cover and cook until the veggies are tender.
6. Teriyaki Beef & Veggie Stir Fry
Steam 1 cup snow peas and 1/2 sliced bell pepper until tender, then mix with 4 oz sliced cooked beef and 1/2 cup cooked brown rice. Top with 2 Tbsp teriyaki sauce and heat through.
7. Turkey Pizza Burger
Broil 1 (4-oz) turkey burger until no longer pink, then top with 2 Tbsp marinara sauce, 1 slice mozzarella cheese and 2 slices chopped pepperoni until cheese melts. Place on a whole-wheat bun; add spinach or fresh basil, if desired.
Week 2: Snack Options
Choose 1-2 snacks each day:
1 sandwich thin topped with 1/4 cup tomato sauce and 1/4 cup part-skim cheese
1 package Green Giant Digestive Health Blend Frozen Vegetables
Light English muffin with 1 Tbsp fat-free cream cheese and 1 Tbsp fruit spread
1 cup cherries with 1 cup milk
1 cup frozen blueberries, warmed in the microwave for 30 seconds, mixed with 3 oz vanilla Greek yogurt and topped with 2 graham cracker squares
1 cup frozen grapes
1 packet plain instant oatmeal with 1 tsp brown sugar and 1 1/2 tsp almond butter
1 oz fresh mozzarella cheese, sliced and paired with tomato and fresh basil leaves, drizzled with 1 Tbsp olive oil
1 square of 70% dark chocolate and 1 cup berries
2 rice cakes topped with 2 Tbsp hummus and cucumber slices
1 thinly-sliced banana, baked on a greased baking sheet at 200 degrees F until golden
1/2 a turkey sandwich on whole-wheat bread
1 oz cheese with a serving of whole-wheat crackers
1 cup of mango cubes topped with 3 oz vanilla Greek yogurt
1 package Green Giant Healthy Weight Blend Frozen Vegetables
1 serving baked tortilla chips with salsa
Week 3: BreakfastsEasy Oatmeal Pancake
Combine 1/2 cup oats, 1/2 cup egg whites, 1/4 tsp baking powder & cinnamon to taste in a small bowl. Cook in a greased skillet until the pancake has set. Flip and cook the other side. Serve with 1 Tbsp maple syrup and 1 tsp butter.
2. Steak & Swiss Omelet
Whisk 1 egg and 1 egg white together in a small dish. Cook 2 Tbsp chopped onion in a skillet until soft. Add the eggs and cook until set. Add 3 oz cooked steak and 1 slice Swiss cheese, fold over the omelet and serve with 1 slice whole-grain toast.
3. Yummy Yogurt Parfait
Layer 1 cup Greek yogurt, 1/2 cup fruit & 1 serving granola in a dish and serve.
4. Creamy Honey Toast & Berries
Combine 2 Tbsp cream cheese with 1 tsp honey, then spread on 2 slices whole-grain toast. Top with 1/2 cup berries and sandwich the two slices together.
5. Hearty Sweet Potato-Sausage Hash
Pierce 1 small sweet potato with a fork and microwave on high until tender. Cook 2 Tbsp chopped onion and 1 breakfast sausage patty in a skillet until meat is cooked through. Add 1 cup kale and cook until wilted. Chop sweet potato and stir into hash.
6. Peachy Keen Smoothie
Combine 1 cup skim milk, 1/2 tsp vanilla extract, 1 cup peaches & 1 frozen banana in a blender until smooth.
7. Avocado Breakfast Toast
Top 2 slices whole-grain bread with 1/3 of an avocado, 1 scrambled egg, and 2 tomato slices. Season with black pepper and salt.
Week 3: Lunches
1. Cheesy Broccoli and Rice
Cook 1 cup broccoli and combine with 1/2 cup cooked brown rice, 1/4 cup Greek yogurt, 1/4 cup shredded Cheddar cheese & 1/4 tsp Dijon mustard. Heat until the cheese has melted, and season with black pepper.
2. 'I-Can't-Believe-It's-Not-Meatball' Sub
Heat 1 serving veggie (soy-based) meatballs according to the package directions. Microwave 1 cup fresh spinach and 1/2 cup marinara sauce in a bowl covered with a wet paper towel until the spinach has wilted. Place 1 oz mozzarella cheese inside a whole-grain pita, then add the meatballs, spinach and sauce.
3. Sausage-Stuffed Pita Sandwich
Cook 1 cup bell pepper strips in a skillet until soft and starting to brown. Add 1 cooked and sliced chicken sausage and 1/2 cup marinara sauce, and cook until heated through. Transfer to a whole-grain pita, adding cheese if desired.
4. Peanutty Chicken & Veggies
Heat 1 package Green Giant Antioxidant Blend Frozen Vegetables with Olive Oil Seasoning according to package directions. Then combine with 3 oz cooked chicken, 1/2 cup cooked brown rice & 2 Tbsp prepared peanut sauce and heat through.
5. Smothered Chicken Burrito
Fill 1 whole-grain tortilla with 3 oz chopped cooked chicken, 1/2 cup assorted vegetables & 1/4 cup low-fat Cheddar cheese. Microwave until sauce is bubbling and the burrito is steaming. Combine 1/4 cup salsa and 1/4 cup Greek yogurt in a small bowl, then spread over the burrito.
6. Avocado Chicken Salad
Combine 1/3 of an avocado, 1 Tbsp chopped onion, 1 Tbsp Greek yogurt, juice of 1/2 lime and 1 Tbsp chopped cilantro in a small bowl. Add 3 oz shredded cooked chicken and spread between 2 slices of whole-grain bread; add desired condiments.
7. Slim & Satisfying Mac 'n Cheese
Cook 1 cup chopped cauliflower in a skillet until tender, then combine with 1 oz cooked whole-grain pasta, 1/4 cup Greek yogurt, 1/4 cup shredded low-fat Cheddar cheese, 1/2 tsp Dijon mustard & 1 slice cooked bacon. Heat until the cheese has melted; serve immediately.
Week 3: Dinners
1. Shrimp & Veggie Alfredo Pasta
Heat 1 package Green Giant Healthy Vision Blend Frozen Vegetables according to package directions. Meanwhile, cook 1 oz whole-grain pasta, adding 3 oz frozen, ready-to-eat shrimp during the last minute of cooking. Combine all ingredients in a bowl, then stir in 2 Tbsp reduced-fat cream cheese. Top with 1 tsp Parmesan cheese.
2. Almond-Crusted Chicken with Broccoli and Rice
Mix 1 Tbsp flour and 1/4 tsp pepper. Dip 1 (3-oz) chicken breast first into the flour mixture, then 1 beaten egg white, then 2 Tbsp almonds and 1 tsp Parmesan. Bake on a greased baking sheet at 350 until cooked through. Meanwhile, cook 1 cup broccoli and reheat 1/2 cup cooked brown rice.
3. Quick Tuna Casserole
Prepare 1 oz whole-grain pasta and 1 package Green Giant Digestive Health Blend Frozen Vegetables according to package directions. Drain pasta and combine with 3 oz drained canned tuna, 1 Tbsp reduced-fat cream cheese & 1 Tbsp shredded Cheddar cheese; serve.
4. Chili Mac 'n Cheese
Prepare 1 oz whole-grain pasta according to package directions, reserving one Tbsp of the cooking water. Combine 1 serving canned chili and 2 Tbsp each Greek yogurt & shredded Cheddar cheese; heat through. Mix in the macaroni and reserved cooking water. Serve with a side of spinach salad.
5. Smashed Potato with Beef and Mushrooms
Bake 1 small potato until tender. Cook 4 oz sliced beef in a skillet with 1/2 tsp olive oil until no longer pink. Season with salt & pepper; set aside. Add 1 cup sliced mushrooms and 1/2 tsp dried herbs to the empty pan, browning mushrooms. Add 2 Tbsp vegetable broth and 1 cup kale; cook until wilted. Return meat to the pan to heat through. Slice potato in half and smash it; serve meat and veggies on top.
6. Southwest Shrimp Burrito
Cook 3 oz frozen, ready-to-eat shrimp in a skillet. Sprinkle on 1/2 tsp taco seasoning and cook until heated through. Add the shrimp to a whole-grain tortilla, then top with 2 Tbsp chopped onions, 1 chopped banana pepper & 1/4 of an avocado. Garnish with cilantro.
7. 5-Minute Black Bean Soup
Combine 1 cup canned black beans, 1/4 cup salsa, a cup diced tomatoes, 1/2 cup cooked brown rice & 1/2 cup vegetable broth and heat through. Top with 1/4 of an avocado.
Week 3: Snack Options
Veggies dipped in 1/4 cup guacamole
1/2 cup shelled edamame, sprinkled with sea salt
1 slice of whole-grain toast with 1 Tbsp of peanut butter
1 cup of vegetable soup
1 whole-grain tortilla sprinkled with 1/4 cup part-skim cheese and salsa, folded over and grilled
1 cup fruit salad with a dollop of Greek yogurt
1 cup whole-grain cereal with 1/2 cup skim milk
Simple smoothie made with 1 cup frozen berries and 1/2 cup skim milk
A handful of celery stalks with 1 Tbsp of peanut butter
A handful of roasted almonds
Egg white omelet made with 1/4 cup egg white and veggies and spices of your choice
1 cup of sliced cucumber with 1 oz cheese
Small whole-grain tortilla filled with chicken, veggies and salsa
1 package Green Giant Healthy Heart Blend Frozen Vegetables
Half a bran muffin and 1/2 cup of berries
1/2 cup low-fat cottage cheese with 1/2 cup sliced fruit
Week 4: BreakfastsSizzlin' Sausage Breakfast Burrito
Cook 1 ready-to-eat chicken sausage, 1/4 cup chopped onion & 1 cup kale in a skillet for five minutes. Place in the middle of a whole-grain tortilla and top with 1 slice Cheddar cheese. Roll up and eat.
2. Better Breakfast Pizza
Cook 1 egg as desired. Top a whole-grain tortilla with 1/4 cup shredded Cheddar cheese and assorted veggies. Broil until the cheese has melted, then top with egg and serve.
3. Banana-Berry Smoothie
Combine 1 cup skim milk, 1 cup berries & 1 frozen banana in a blender until smooth.
4. Protein-Packed Breakfast Sandwich
Cook 3 slices turkey bacon as desired, and slice into thirds. Layer the bacon and 1 sliced hard-boiled egg onto a toasted whole-grain roll. Top as desired.
5. Spicy Breakfast Burrito Bowl
Heat through 1 cup cooked brown rice, 1/2 cup canned black beans & 1 scrambled egg in a skillet. Top with 1/4 cup shredded Cheddar cheese, hot sauce & desired seasonings.
6. Ricotta-Berry Waffles
Toast 2 whole-grain waffles and spread each with 2 Tbsp ricotta cheese. Top with 1 cup sliced strawberries and a sprinkling of powdered sugar or 1 tsp maple syrup. Serve with OJ or milk.
7. Peanut Butter-Banana Dog
Toast 1 whole-grain hot dug bun and spread on 2 Tbsp peanut butter. Place 1 banana in the middle and drizzle with 1/2 tsp honey and a sprinkle of cinnamon.
Week 4: Lunches
1. Ruby-Red Beet Salad
Combine 1 cup roasted beets, 1 segmented orange & 1/4 cup sliced onions with 1 tsp red wine vinegar & 1/2 tsp olive oil. Sprinkle with tarragon, black pepper & a pinch of orange zest. Top with 1/2 oz shelled chopped pistachios and 1 oz feta cheese.
2. Very Veggie Fried Rice
Heat 1 package Green Giant Antioxidant Blend Frozen Vegetables with Olive Oil Seasoning according to the package directions. Add vegetables, 1/2 cup cooked brown rice & 1/2 tsp low-sodium soy sauce to a pre-heated skillet. Crack 1 egg into the pan and stir until cooked. Transfer to a bowl and sprinkle with 1/2 tsp sesame seeds.
3. Toasty Roast Beef Sandwich
Place 2 slices whole-grain bread on a baking sheet. Top one slice of bread with 1/4 cup sliced onions and the other with 3 oz deli roast beef and 1 slice provolone cheese. Broil until cheese has melted.
4. Lemon & Dill Salmon Roll-up
Mix 2 Tbsp Greek yogurt, 1/2 tsp dried dill, 1/2 clove minced garlic, 1/4 tsp black pepper, 1/2 tsp lemon juice & 1 Tbsp chopped onions together in a small bowl. Fold in 3 oz cooked salmon, then add to a whole-grain tortilla, along with 1 cup mixed greens. Roll up and serve.
5. Chipotle Turkey Pinwheels
Combine 1 Tbsp Greek yogurt, 1 tsp chipotle pepper & 1 tsp orange marmalade in a small dish, then spread the sauce down the middle of a whole-grain tortilla. Top with 3 oz deli turkey and 2 leaves Romaine lettuce, then roll up and slice.
6. Terrific Turkey & Rice Bowl
Reheat 1/2 cup cooked brown rice and 3 oz cooked ground turkey, then top with 1 cup assorted vegetables, 1/4 cup salsa, 2 Tbsp shredded Cheddar cheese & 1 Tbsp Greek yogurt.
7. Fresh Rosemary Chicken Salad
Combine 1 tsp fresh rosemary, 1 Tbsp chopped onion, 1 Tbsp Greek yogurt, 1/2 tsp lemon juice & 1 Tbsp dried cranberries. Then fold in 3 oz chopped cooked chicken and 1/2 oz chopped pecans. Top 3 cups mixed greens with the chicken mixture, along with 1/2 cup halved grapes. Serve with 1 serving whole-grain crackers.
Week 4: Dinners
1. Slim Steak & Veggies
Place a 4-oz lean steak on a broiling pan, then sprinkle with 1/2 tsp pepper and 1/4 tsp dried rosemary. Broil, flipping halfway through, until it reaches desired doneness. Prepare 1 package Green Giant Healthy Heart Blend Frozen Vegetables according to package directions and serve with steak.
2. Cheesy Ravioli Bake
Place 1 serving frozen ravioli in a greased baking dish. Top with 1 cup marinara sauce and 2 Tbsp shredded mozzarella cheese. Bake at 375 until the sauce bubbles and cheese has melted. Serve with a side salad.
3. Speedy Pork & Veggies
Cook 1 package Green Giant Antioxidant Blend Frozen Vegetables with Butter Sauce according to package directions. Reheat 3 oz cooked pork; serve with vegetables.
4. Saucy BBQ Chicken Calzone
Spread 1 serving whole-grain pizza dough into a 1/2 inch-thick circle, then place 3 oz chopped cooked chicken, 2 Tbsp tomato sauce, 1 Tbsp BBQ sauce, 1/4 cup shredded Cheddar cheese, 1/2 cup chopped fresh spinach & 2 Tbsp chopped onions on one side, leaving a 1/2 inch border. Fold over dough and seal edges. Slice a couple of air vents in the top and bake in a preheated 400 degree oven for 20 minutes.
5. Chicken Enchilada Bake
Combine 1/4 cup salsa, 2 Tbsp Cheddar cheese and 2 Tbsp Greek yogurt. Mix half with 3 oz cooked chicken; reserve the rest. Divide the chicken between two corn tortillas, roll up, and top with remaining sauce. Bake or microwave until sauce bubbles and cheese melts. Top with cilantro and serve with a side salad.
6. Lemon-Pepper Tilapia with Vegetables
Prepare 1 package Green Giant Antioxidant Blend Frozen Vegetables with Butter Sauce according to package directions. Meanwhile, sprinkle 1/2 tsp lemon-pepper seasoning on 1 (4-oz) tilapia fillet. Broil on a greased baking sheet, cooking three minutes per side, until the fish easily flakes and is opaque.
7. Crispy Mexican Pizza
Divide 1/4 cup salsa between 2 corn tortillas, then top with 3 oz cooked chicken, 1/2 cup assorted vegetables and 1/4 cup shredded Cheddar cheese. Broil until the cheese has melted and garnish with condiments of choice.
Week 4: Snack Options
Choose 1-2 snacks each day:
1/2 cup of pistachios, with shells
1 piece whole-grain toast topped with 1/4 of a sliced avocado, sprinkled with lime juice and salt
1 package Green Giant Antioxidant Blend Frozen Vegetables with Butter Sauce
1 frozen banana blended in the food processor until smooth and creamy, topped with 1 Tbsp chocolate chips
1 slice homemade banana bread
4 oz water-packed tuna topped with 1 small chopped tomato, lemon juice, salt & pepper
1 whole-wheat tortilla filled with 1 Tbsp hummus, 1/2 a tomato, and 1/2 cup alfalfa sprouts
2 dates and a small handful of almonds
1 oz smoked salmon and 1 Tbsp of fat-free cream cheese on 1/2 a mini bagel
1 cup veggies of your choice with 2 Tbsp fat-free ranch dressing
1 serving of pretzels dipped in Dijon mustard
1 cup of Greek yogurt with a handful of fresh berries
1/2 cup of fat-free cottage cheese with 1 serving fruit of your choice
1 apple and 1 oz Cheddar cheese
1 small sweet potato, sliced and baked into fries with seasonings of your choice
1 package Green Giant Antioxidant Blend Frozen Vegetables with Olive Oil Seasoning