Mix ‘n’ Match Meals: Week 4
MEAL PLAN BY Dawn Jackson Blatner, RD, LDN
1. Toast with Cinnamon-Almond Butter & Sliced Pears
Mix 1 1/2 Tbs. almond butter with 1/2 tsp. cinnamon. Spread on 2 slices toasted sprouted-grain bread, and top with thin slices from 1 pear.
2. Broccoli-Cheddar Scramble
Whisk together 2 eggs, 1/2 cup finely chopped broccoli, 3 Tbs. shredded 2% low-fat Cheddar cheese; add sea salt and pepper to taste. Cook egg mixture in small skillet brushed with 1 tsp. olive oil for 6 minutes, stirring occasionally. Serve with 1 sprouted whole-grain English muffin.
3. Berries with Cashew Cream & Granola
Purée 1/4 cup raw cashews with 2 Tbs. water and 2 tsp. maple syrup until smooth in food processor. Serve over 1 cup fresh berries topped with 3 Tbs. granola.
4. BLT Sandwich
Between 2 slices toasted sprouted whole-grain bread, layer 2 tsp. vegan mayonnaise, 4 strips tempeh bacon (warmed in microwave), romaine lettuce, and tomato slices. Serve with 1 cup grapes.
5. Banana-Peanut Butter Shake
Purée 2 Tbs. peanut butter, 1 banana, and 1 cup of your favorite milk in a blender. Add ice for thicker texture.
6. Mushroom & Herb Tofu Skillet
Sauté 2 tsp. olive oil, 3 oz. cubed firm tofu, 1 clove minced garlic, 3/4 cup shredded potatoes and 1/2 cup sliced mushrooms about 10 minutes; season with sea salt and pepper. Toss with 2 Tbs. each chopped chives, parsley, and shredded 2% low-fat or vegan Cheddar cheese. Serve with 1 orange.
7. Creamy Cinnamon Oats & Blueberries
Stir 1/2 tsp. cinnamon into 1 cup cooked oatmeal made with your choice milk. Top with 1/2 cup fresh blueberries and 2 Tbs. chopped walnuts.
1. Asian Wrap with Edamame
Combine 1/2 cup broccoli slaw, 1/4 cup edamame, 1/4 cup slivered almonds, and 1 tsp. each low-sodium soy sauce, dark sesame oil, brown sugar, and grated fresh ginger. Wrap mixture in 10-inch whole-grain tortilla.
2. Chopped Salad with BBQ Tempeh
Toss 3 cups chopped romaine-spinach mix, 1/2 cup shredded carrots, 1/2 cup chopped red bell pepper, 2 Tbs. chopped red onion, 2 Tbs. Italian vinaigrette. Sauté 4-oz. piece tempeh in 2 Tbs. barbecue sauce until warm. Serve over salad.
4. Cheese & Fruit Tray
Serve 1 oz. Brie, 1 hard-boiled egg, 7 whole grain-crackers, and 1 sliced apple.
5. Enchilada in an Instant served with 1/2 cup grapes on the side.
6. Olive & Feta Flat Bread
Preheat oven to 350°. Bake whole-grain flat bread 7 minutes, top with 3 Tbs. feta cheese, 2 Tbs. sliced black olives, 2 Tbs. sliced green olives; bake 7 minutes more. Serve with 2 cups spring greens tossed with 1 Tbs. balsamic vinegar and 1 tsp. olive oil. Serve with 3/4 cup grapes.
7. Sunflower Lentil Sandwich Spread
Blend 1/2 cup canned lentils (rinsed and drained), 2 Tbs. raw sunflower seeds, 1 Tbs. water, 2 tsp. lemon juice, 1 tsp. olive oil in a food processor; season with sea salt and pepper. Stir in 1 Tbs. each finely chopped celery and green onion. Spread on 2 slices whole-grain sprouted bread, and top with shredded carrots and baby spinach.
Serve with 1/2 cup cooked brown basmati rice and 1/2 cup canned garbanzo beans (rinsed and drained). served over 1/2 cup brown rice.
2. Grilled Portobello Mushroom Burger with 1 cup prepared vegetarian chili.
3. Quick Tortilla Soup
Sauté 2 tsp. olive oil, 1/2 cup chopped onion, 1 clove garlic minced, 1/2 tsp. cumin for 3 minutes; add 1/2 cup canned crushed tomatoes and 1 cup low-sodium broth; bring to a boil. Purée soup until smooth with a hand blender. Stir in 1/2 cup canned black beans rinsed and drained; top with 8 tortilla chips and 2 Tbs. chopped avocado.
4. Stuffed Cabbage with Brown Rice and Vegetable Sausage (3 cabbage rolls)
5. Chickpea Croquettes with Greek Salad Topping served with 1 cup torn romaine lettuce with 2 tsp. olive oil & lemon juice.
6. Molasses Beans & Greens with Sweet Potato
Simmer 3 Tbs. organic ketchup, 1 Tbs. water, 1/2 Tbs. molasses, 1 tsp. chili powder, and 1/8 tsp. cayenne in a pot; add 1/2 cup canned pinto beans (rinsed and drained), and 2 cups chopped kale; cook 8 minutes. Serve with one-half baked sweet potato topped with 2 tsp. soy margarine and a dash of cinnamon.
Serve with 1/2 cup cooked brown rice.
1. Ice Cream with Fresh Strawberry Sauce
Purée 1/2 cup fresh strawberries with 1 tsp. agave nectar in a blender. Serve over 1/2 cup ice cream (dairy or vegan).
2. Black Bean Salsa & Chips
Mix 1/4 cup canned black beans (rinsed and drained) with 2 Tbs. salsa; serve with 10 tortilla chips.
3. Walnut-Stuffed Dates
Pack 3 dates with 6 walnut halves
4. Chocolate Yogurt Mousse with Raspberries
Mix 6 oz. 2% low-fat plain Greek with 1 Tbs. honey and 1 Tbs. unsweetened cocoa powder. Serve with 1/4 cup fresh raspberries.
5. Milk & Graham Crackers
Have 2 whole grain graham crackers with 1 cup of your choice milk.
6. Pear & Almond Butter
Slice 1 pear; serve with 1 Tbs. almond butter for dipping.
7. Chive Dip with Potato Chips
Purée 4 oz. 2% low-fat cottage cheese in blender until smooth; stir in 2 Tbs. chopped fresh chives, and serve with 10 potato chips.