Mix ‘n’ Match Meals: Week 1
MEAL PLAN BY Dawn Jackson Blatner, RD, LDN
1. Green Energy Smoothie
Blend 1 cup soymilk, 1 banana, 2 cups loosely packed chopped kale, and 1/4 cup ice cubes until smooth. Serve with 1/4 cup raw almonds.
2. Apple-Cheddar Melt
Layer thin apple slices and 1 slice 2% low-fat or vegan Cheddar cheese between 2 slices sprouted whole-grain bread. Broil or toast 6 minutes.
3. Fast Waffles with Fresh Blueberry Syrup
Purée 3/4 cup fresh blueberries with 1 Tbs. maple syrup in blender; pour over 2 toasted whole-grain freezer waffles, and top with 3 Tbs. almond slivers.
4. Melon & Cottage Cheese
Serve 1 cup chopped melon with 3/4 cup low-fat cottage cheese. Top with 2 Tbs. each chopped fresh mint and chopped walnuts. Serve with 2 rye crisp crackers.
5. Santa Fe Breakfast Burrito
Heat 1 tsp. olive oil in small skillet over medium heat. Add 4 oz. mashed tofu, 1/4 cup canned black beans, 2 Tbs. chopped canned green chiles, and 1/8 tsp. turmeric; sauté 3 minutes, or until hot. Wrap mixture and 4 avocado slices in 8-inch whole-grain tortilla.
6. Oatmeal Deluxe
Top 1 cup cooked oatmeal with 1/2 cup raspberries, 2 Tbs. raw almond slivers, 2 Tbs. toasted unsweetened shredded coconut, and 2 tsp. maple syrup.
7. Plum Parfait
Layer 3/4 cup plain nonfat Greek yogurt, 1/2 cup chopped plums, and 1/4 cup chopped pistachios. Top with 2 Tbs. low-fat granola.
1. Mediterranean Plate
Serve 6 Tbs. hummus, 6 kalamata olives, 1 toasted whole-grain pita (cut into triangles), 1/2 cup cucumber slices, and 1/2 cup baby carrots.
2. Edamame & Broccoli Rice Bowl
Whisk together 1 Tbs. chunky natural peanut butter, 2 Tbs. 100% pineapple juice, 1 Tbs. water, and 1 tsp. low-sodium soy sauce. Toss with 2 cups broccoli florets and 1/2 cup shelled edamame; sauté 8 minutes. Serve over 1/2 cup cooked brown rice.
3. Greek Lentil Salad with 1 whole-grain pita, cut into triangles.
4. 2 slices Zucchini-Goat Cheese Pizza
5. Guac & Greens Burrito
Wrap whole-grain tortilla around 1/2 cup vegetarian refried beans, 1/4 cup steamed spinach, and one-third avocado mashed with 2 Tbs. green salsa.
6. Pesto & White Bean Quinoa
Combine 1 Tbs. prepared pesto, 1/2 cup canned white beans, 1/2 cup halved cherry tomatoes, 1/2 cup baby spinach, and 2 Tbs. almond slivers. Serve with 1/2 cup cooked quinoa.
7. Fast Noodle Soup
Bring 3 cups low-sodium vegetable broth and 2 oz. dry whole-grain fettuccine to a boil; boil 6 minutes. Add 1 cup broccoli slaw and 2 oz. cubed extra-firm tofu; simmer 5 minutes. Top with 1 tsp. low-sodium soy sauce and 2 Tbs. each chopped green onion, chopped cilantro, and dark sesame oil.
1. Sugar Snap and Snow Pea Stir Fry served over 1/2 cup brown rice.
3. Tofu Dengaku with Celery Root Purée served with 1 cup steamed broccoli tossed with 2 tsp. sesame oil.
5. Vegetable Pot Pies served with 1 cup romaine salad topped with 2 Tbs. walnuts and 1 Tbs. crumbled blue cheese.
6. Vegetable Rosti with Tomato-Corn Relish served with 1/2 cup prepared lentil soup.
7. Black Bean Taco Salad
Toss 3 cups shredded romaine, 1/2 cup canned black beans, one-third chopped avocado, and 2 Tbs. each chopped green onion and salsa; top with 12 crumbled tortilla chips.
1. Sweet & Salty Seed Mix
Combine 1 1/2 Tbs. pumpkin seeds, 1 1/2 Tbs. sunflower seeds, 1 tsp. sesame seeds, 1 tsp. chia seeds, 2 tsp. agave nectar, and a light sprinkling of sea salt. Toast in skillet, and spread on parchment paper to cool.
2. Dark Chocolate-Dipped Strawberries
Melt 3 Tbs. dark chocolate chips in microwave 10 to 20 seconds (be careful not to burn them). Dip 6 strawberries into chocolate, and set on parchment paper in fridge for 10 minutes.
3. Dill Hummus & Cucumber
Mix 1/4 tsp. dried dill into 6 Tbs. prepared hummus; serve with 1 cup cucumber slices.
4. Easy Peach-Granola Cobbler
Combine 1 pitted, chopped peach; 1 tsp. agave nectar; and 1/4 tsp. cinnamon. Microwave 3 to 4 minutes, or until tender. Top with 4 Tbs. granola.
5. Cheezy Popcorn
Lightly mist 4 cups air-popped popcorn with olive oil cooking spray; sprinkle with 2 Tbs. nutritional yeast.
6. Almond Butter, Fig Jam & Crackers
Spread 2 tsp. almond butter and 2 tsp. jam on 5 whole-grain crackers.
7. Banana-Cocoa Smoothie
Blend half a frozen banana, 1/2 cup soymilk, 2 ice cubes, 1/4 tsp. unsweetened cocoa powder, and 1/8 tsp. cinnamon until smooth. Serve with 6 walnut halves.