Mix ‘n’ Match Meals: Week 3
MEAL PLAN BY Dawn Jackson Blatner, RD, LDN
1. Peanut Butter French Toast
Whisk 1 Tbs. peanut butter with 1/2 cup of your favorite milk. Dip 2 slices sprouted whole-grain bread into mixture, and cook in skillet brushed with 1 tsp. olive oil for 3 to 4 minutes on each side. Serve with a sliced orange.
2. Sunrise Smoothie
In a blender, purée 1 cup plain low-fat kefir (dairy- or coconut-based), 1/4 cup each frozen mango and frozen peaches, and 2 Tbs. ground flaxseed until smooth. Serve with a 150-calorie granola bar.
3. Zucchini & Potato Hash with Eggs
Cook 1 cup shredded zucchini and 3/4 cup shredded potatoes in skillet with 1 Tbs. olive oil for 8 to 10 minutes; stirring twice. Season with salt and pepper and serve with 2 eggs, cooked over-medium.
4. Cereal, Milk & Bananas
Serve 1 cup whole-grain cold cereal (200 calories) with 1 cup of your favorite milk and 1 sliced banana.
5. Trail Mix Baked Apple
Combine 3 Tbs. each raisins and chopped cashews, 2 Tbs. sunflower seeds, and 1/2 tsp. cinnamon. Stuff mixture into center of 1 cored apple. Microwave uncovered in oven-safe bowl 4 minutes, or until tender.
6. Tofu Breakfast Muffin
Brown 2-oz. slice pressed extra-firm tofu in skillet brushed with 2 tsp. olive oil for 4 minutes per side; season with turmeric, sea salt, and pepper. Serve on toasted sprouted whole-grain English muffin with 1 slice 2% low-fat or vegan Cheddar cheese. Serve with 1 sliced nectarine.
7. Marmalade Oatmeal with Chopped Pecans & Strawberries
Stir 1 Tbs. no-sugar-added orange marmalade into 1 cup cooked oatmeal. Top with 4 Tbs. chopped pecans and 1/2 cup sliced strawberries.
1. Healthy Vegan Chili served over half a microwave-baked potato.
2. Eggless Egg Salad
Mash 4 oz. drained and pressed firm tofu, 1 Tbs. vegan mayonnaise, 1 tsp. Dijon mustard, 2 Tbs. chopped celery, 1 Tbs. relish, and 1/8 tsp. turmeric. Serve with 8 whole-grain crackers and 1/2 cup each sliced cucumber and red bell pepper.
3. Spicy Tofu Bento Bowl with a sliced orange for dessert.
4. Pear & Swiss Panini
Make sandwich with 1 small whole-grain sandwich roll, 1 thinly sliced pear, and 2 slices 2% low-fat Swiss cheese. Grill sandwich in hot skillet brushed with 1 tsp. olive oil, pressing down as cheese melts.
5. Classic Spinach Salad
Whisk 2 Tbs. organic ketchup, 2 tsp. apple cider vinegar, 2 tsp. olive oil, and dash cayenne pepper. Toss with 3 cups baby spinach, 1/2 cup sliced mushrooms, 2 Tbs. chopped red onion, and 1 chopped hard-boiled egg. Serve with 7 whole-grain crackers.
6. Gingery Quinoa Salad with Apples, Peas, and Coconut with 1/2 cup edamame.
7. Zucchini Quesadilla
Place 1/2 cup each shredded zucchini and shredded 2% low-fat or vegan Cheddar cheese between 2 6-inch whole-grain tortillas. Brown in skillet brushed with 1 tsp. olive oil, 3 minutes per side. Cut quesadilla into 4 triangles, top with 2 Tbs. salsa, and serve with 1 sliced apple.
1. Super Sauce & Pasta
Simmer 1 cup prepared marinara sauce with 2 oz. crumbled tempeh and 1/2 cup each chopped broccoli and baby spinach until warm. Serve over 1 cup cooked whole-grain pasta, and top with 2 Tbs. fresh basil.
3. Mac & Cheese for Grown-ups served with 2 vegetarian chicken nuggets.
4. Moroccan Lentil Stew with Raisins served over 3/4 cup cooked whole-wheat couscous.
5. Mexican Flat Bread Pizza
Preheat oven to 350°. Bake whole-grain flat bread 7 minutes; top with 1/2 cup vegetarian refried beans, 1/4 cup shredded 2% low-fat or vegan Cheddar cheese, and 2 Tbs. sliced black olives; bake 7 minutes more. Top with 1 cup shredded romaine, one-quarter avocado cubed, 2 Tbs. chopped green onions, and 2 Tbs. salsa.
6. Veggie Burger & Sweet Potato Fries
Heat 1 veggie burger in microwave; serve on whole-grain English muffin with 1 tsp. dijon mustard, romaine lettuce, red onion, and sliced tomato. To make fries, preheat oven to 400°; cut 1 small sweet potato into wedges, toss with 2 tsp. olive oil; sprinkle with and salt and pepper; bake 35 minutes or until tender. Serve fries with 1 Tbs. organic ketchup.
7. Quick Braised Broccoli with Sun-dried Tomatoes and Goat Cheese served with 3/4 cup cooked quinoa.
Steam or microwave 3/4 cup frozen edamame; sprinkle lightly with sea salt.
2. Olive and Artichoke on Rye
Toss 8 olives with 8 oil-marinated artichoke quarters (drained). Serve on 1 piece rye crispbread.
3. Greek Yogurt, Berries & Honey
Layer 6 oz. 2% low-fat Greek yogurt, 1/2 cup fresh berries, and 2 tsp. honey.
4. Soynut Trail Mix
Combine 3 Tbs. soynuts, 1 Tbs. tart dried cherries, and 1 Tbs. chocolate chips.
5. Cashews & Raisins Mix
Toss 3 Tbs. cashews with 2 Tbs. raisins.
6. Guac & Chips
Serve 3 Tbs. guacamole with 8 tortilla chips.
7. String Cheese & Grapes
Have 1 oz. string cheese and 1 cup grapes.