Mix ‘n’ Match Meals: Week 2
MEAL PLAN BY Dawn Jackson Blatner, RD, LDN
1. Banana-Flax Breakfast Muffin with 8 oz. of your choice milk.
2. Pesto-Potato Frittata with 1 cup salad greens and 1 Tbs. light salad dressing.
3. Spinach Tofu Scramble
Sauté 2 tsp. olive oil, 1 clove minced garlic, 1/8 tsp. turmeric, 4 oz. mashed firm tofu, and 2 cups baby spinach until spinach is wilted; season with sea salt and pepper. Serve with 1 toasted sprouted whole-grain English muffin smeared with 2 tsp. vegan margarine.
4. Fig & Flax Muesli
Soak 1/2 cup rolled oats, 1 Tbs. ground flaxseed, and 4 chopped dried figs in 1 cup of your favorite milk for at least 15 minutes or overnight. Top with 2 tsp. honey or agave nectar.
5. Sunflower Pancakes with Bananas & Chocolate Chips
In a blender, combine 1/2 cup rolled oats, 2 Tbs. low-fat cottage cheese, 1 egg and 1 tsp. vanilla extract; blend until smooth. Stir in 2 tsp. sunflower seeds. Pour batter into skillet misted with cooking spray to form two 4-inch pancakes; cook 3 minutes on each side. Top with 1 sliced banana and 2 tsp. chocolate chips.
6. Cinnamon-Raisin Toast with Walnut-Date Spread
In food processor, purée 3 Tbs. walnuts, 2 pitted dates, and 2 Tbs. water. Spread on 1 slice cinnamon-raisin toast. Serve with one-half grapefruit.
7. Tomato & Feta Omelet
Whisk together 2 eggs, 1/2 cup chopped tomatoes, 2 Tbs. feta cheese, 1/8 tsp. dried dill; add sea salt and pepper to taste. Cook in small skillet brushed with 1 tsp. olive oil for 6 minutes until eggs are set; fold in half. Serve with 1 slice sprouted whole-grain toast and 1/2 cup grapes.
1. Peanut Butter & Raspberry Jam Sandwich
Spread 1 1/2 Tbs. peanut butter and 1 Tbs. no-sugar-added raspberry jam between 2 slices toasted sprouted whole-grain bread. Serve with 1/2 cup baby carrots on the side.
2. Ultimate Veggie Fried Rice with 2 scrambled eggs.
Add 1 cup cooked whole-grain noodles and 2 oz. tofu cubes to soup.
4. Chickpea Salad with Pita Croutons & Tatziki
Combine 1/4 cup 2% low-fat Greek yogurt, 1/4 cup shredded cucumber, sea salt, and pepper. Toss with 2 cups shredded romaine lettuce, 1/2 cup each chopped cucumber, tomatoes, and canned chickpeas (rinsed and drained). Top with 1 toasted whole-wheat pita, chopped.
5. Vegan Tempeh Reuben served with cucumber slices tossed with seasoned rice vinegar.
6. Avocado & Black Bean Wrap
Combine one-half cubed avocado, 1/2 cup canned black beans (rinsed and drained, 2 Tbs. chopped cilantro, and 1 Tbs. lime juice. Wrap mixture in 1 warmed 10-inch whole-grain tortilla.
7. Thai Tofu Sandwich
Coat 3-oz. slice extra-firm tofu with 2 tsp. prepared Thai chili-garlic sauce; cook in skillet brushed with 1 tsp. olive oil for 4 minutes on each side. Sandwich inside split whole-grain roll with, 1/4 sliced avocado, 1/4 cup sliced cucumber, 1/4 cup shredded carrots, 2 Tbs. chopped cilantro, and 1 Tbs. lime juice.
1. 1 1/2 cups Bow Ties with Broccoli Pesto
2. Coconut Curry in a Hurry
Combine 1/2 cup light coconut milk, 1/2 Tbs. curry powder, 2 cups frozen veggie stir-fry mix, 1/2 cup canned kidney beans (rinsed and drained), and 2 Tbs. raisins in large saucepan; simmer 10 minutes, uncovered. Serve over 1/2 cup cooked brown rice.
3. Sesame Tofu with Garlic Kale & Quinoa
Brown 3 oz. extra-firm tofu in skillet brushed with 1 tsp. olive oil. Whisk 1 tsp. dark sesame oil, 1 tsp. sesame seeds, 1 tsp. low-sodium soy sauce, and 1/2 tsp. agave nectar; drizzle over tofu. Sauté 2 cups chopped kale and 2 cloves minced garlic in 1 tsp. olive oil. Serve with 1/2 cup cooked quinoa.
4. Pasta with Creamy White Bean Sauce & Arugula
In food processor, purée 1/2 cup canned white beans (rinsed and drained), 1/4 cup chopped fresh basil, 2 Tbs. water, 2 Tbs. lemon juice, 1 Tbs. olive oil, and sea salt to taste. Toss with 2 cups arugula and 1 cup cooked whole-grain pasta. Heat mixture in microwave or in pot on stove top.
5. Adobo Black Beans & Bell Peppers with Cilantro Rice
Sauté 1 clove minced garlic in 2 tsp. olive oil; add 2 Tbs. canned chipotle chile in adobo sauce, 3/4 cup canned black beans (rinsed and drained), and 2 cups sliced green, red, orange, and yellow bell peppers, and cook 10 minutes. Serve with 3/4 cup cooked brown rice mixed with 2 Tbs. chopped cilantro.
7. Vegan Nacho Plate with Spicy Tempeh Crumbles
Sauté 2 tsp. olive oil, 2 tsp. taco seasoning, and 2 oz. crumbled tempeh for 5 minutes; add 3 Tbs. water and sauté 3 minutes more. Serve tempeh over 10 tortillas chips; top with 1 cup shredded romaine lettuce, 1/4 cup chopped tomatoes, and 2 Tbs. each chopped green onions and shredded 2% low-fat or vegan Cheddar cheese.
1. Hummus & Carrot Chips
Serve 1 cup sliced carrot chips with 6 Tbs. hummus for dipping.
2. Cheese, Crackers, & Roasted Bell Peppers
Top 5 whole-grain crackers with 1 oz. sliced cheese and 2 Tbs. water-packed roasted bell pepper (drained and chopped).
3. Pistachios & Apple
Pair 1 sliced apple with 30 pistachios.
4. Refried Bean Dip & Chips
Mix 4 Tbs. vegetarian refried beans with 2 Tbs. salsa; serve with 8 tortilla chips.
5. Celery & Peanut Butter
Spread 4 celery sticks with 1 1/2 Tbs. peanut butter.
6. Pita & White Bean Dip
Mash 1/2 cup white beans with 1 Tbs. each lemon juice and chopped chives; serve with one-half whole-grain pita, cut into triangles for dipping.
7. Baked Banana with Graham Cracker Crumbs
Preheat broiler. Slice 1 banana lengthwise; place under broiler, in skin, for 6 to 8 minutes, or until golden. Top with 2 crushed whole-grain graham crackers.