Healthy Comfort Food Favorites

Simple Black Bean Soup
Simple Black Bean Soup
Ready to prep for healthy eating success? Start the week by reviewing the meal plan below. If you want to swap out a recipe in the plan below simply browse our Health Starts Here recipes for inspiration. And remember, if you don’t eat animal protein just substitute your favorite plant-based protein. Once you’ve assessed what you’ve got on hand and what you’ll need to shop for – you’re ready to begin. And if you need support be sure to join the healthy eating conversation on Facebook.

Healthy Comfort Food Favorites Meal Plan

Serves 1

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Day 1 – Batch Cook Day

Breakfast

Lunch

Dinner

Quinoa Breakfast Bake
+ optional Green Smoothie

Cut baked quinoa into 9 parts. Have one for breakfast and wrap 2 for later in the week. Freeze the remaining for later use.

Black Bean Soup
+ salad

Prepare soup recipe for this week’s meal plan. Eat a serving for lunch today and divide remainder for later meals. Avocado for garnish is optional. Add a green salad with chopped romaine, and other prepped veggies and dressing of choice.

Chicken (or Baked Tofu)
+ rice + salad

Serve 3 ounces cooked chicken with ½ cup brown rice seasoned with condiment of your choice and a large spinach salad with dressing of choice.

Day 2

Breakfast

Lunch

Dinner

Oatmeal + optional Green Smoothie

Cook rolled or steel-cut oats with apple and cinnamon or peaches and nutmeg; top with favorite nuts or seeds.

Black Bean Soup + Cornbread Muffin + salad

Heat soup and warm a cornbread muffin, if desired. Add a salad of mixed greens, celery, chopped carrots, red or yellow bell pepper and dressing of choice.

Chili + Cornbread Muffins (or tortillas) + salad

Assemble and cook this quick chili. Choose one to serve alongside: warm 1 whole grain tortilla or bake cornbread muffins. Add a green salad and dressing. Store 1 serving of chili in the fridge and freeze 2 portions of chili for use later in the week.

Day 3

Breakfast

Lunch

Dinner

Quinoa Breakfast Bake + fresh fruit + optional Green Smoothie

Warm quinoa bar if so desired, rinse fruit and slice or chop if needed. Consider a shake with fresh greens if you prefer a bigger breakfast.

Black Bean SoupCornbread Muffins + salad

Heat soup and top with avocado. Add a cornbread muffin or toast a slice of Health Starts Here® bread. Add a green salad with chopped romaine, celery, chopped carrots, red or yellow bell pepper and dressing of choice.

Veggie Chili Enchiladas + chard + salad

Assemble burrito with chili, rice and other ingredients; warm while steaming ½ bunch of chard chopped into bite-sized pieces. Season chard with condiment of choice, such as a mild salsa or vinegar. Add a green salad with dressing.

Day 4

Breakfast

Lunch

Dinner

Almond Rice Mighty Bowl + optional Fruit Smoothie

Warm ½ cup brown rice in ½ cup of almond milk. Top with a sliced banana and 1 ounce of chopped raw almonds. Sweeten with a chopped date.

Chicken Salad (or Creamy Tofu Salad) on Greens

Place a serving of chicken salad on salad greens with any additional fresh veggies you choose. Dressing optional (chicken salad may have enough seasoning). Serve with a slice of Health Starts Here® bread or cornbread muffins.

Salmon and Sunshine Rice (or Baked Tofu) + salad

Prepare ½ of recipe. Save time by using Sunday’s batch-cooked rice and cooking just until cauliflower is tender. Pack leftovers in containers for later meals. Add a green salad with dressing.

Day 5

Breakfast

Lunch

Dinner

Oatmeal Mighty Bowl + optional Fruit Smoothie

Cook rolled or steel-cut oats with apple and cinnamon or peaches and nutmeg; sprinkle with your favorite nuts or seeds.

Chicken Salad (or Creamy Tofu Salad) Wrap + Black Bean Soup + salad

Warm a tortilla until pliable. Line the tortilla with romaine leaves and fill with chicken (or tofu) salad and wrap it up. Warm soup and serve with small green salad.

Chili Baked Potato + Chard

Prepare potato and warm chili. Steam ½ bunch of chard chopped into bite-sized pieces. Season with condiment of choice. Add a green salad with dressing.

Day 6

Breakfast

Lunch

Dinner

Quinoa Breakfast Bake + fresh fruit + optional Green Smoothie

Thaw quinoa bar (and warm if desired), rinse fruit and slice or chop if needed. Consider a shake with fresh greens if you need a bigger breakfast.

Chili wrap + salad

Warm chili and mix with ½ serving of rice if desired. Warm a tortilla until pliable. Line the tortilla with romaine leaves and fill with chili and wrap it up. Serve with a green salad and dressing.

Salmon and Sunshine Rice (or Baked Tofu) + steamed broccoli + salad

Gently warm entrée salmon and rice. Steam broccoli or chard for a cooked vegetable. Add a green salad and dressing.

Day 7

Breakfast

Lunch

Dinner

Oatmeal Mighty Bowl + optional Fruit Smoothie

Cook rolled or steel-cut oats with peaches and nutmeg; sprinkle with your favorite nuts or seeds.

Big Salad and Cornbread Muffins

Assemble a large salad of beautiful greens and colorful veggies for lunch. Top with a protein such as beans, cooked chicken or tofu. Add a dressing of choice and a cornbread muffins or whole grain tortilla.

Pasta with Tomatoes and Veggies + salad

Prepare sauce and pasta. Save leftovers for another meal. Serve with salad and dressing

Keep yourself on track. Download a printable food journal.

Craving something sweet to finish off a healthy meal? We encourage you to eat fresh fruit first and we also have recipes for more than a dozen great tasting desserts. Our dessert pick for Week 1 of the Challenge is Raw Apple Crisp. Not your thing?

Batch Cooking

Start the week by batch cooking and storing meals in grab-and-go serving containers. This saves precious time during the week for all meals.

General Tips

  • An easy rule of thumb for a serving size of protein is to visualize a deck of playing cards and serve that amount.

  • If you choose not to eat animal protein, simply substitute your favorite plant-based protein source for any of the suggested meat or fish items.

  • To add savory flavor to dishes, consider using stocks and broths, fresh or dried herbs, wines, vinegars, ginger, garlic and onions rather than processed sauces or salt.

Keep in Mind

Leftover breakfast bakes and other dishes can easily be frozen for use in later weeks — even eaten as snacks. If you have more time on the weekends, bake and freeze a larger batch that can be used in the coming weeks.

Breakfast Tip

A morning smoothie with unsweetened nondairy milk, fruit and or plenty of greens and a few ice cubes is always a breakfast option if you aren’t a big eater in the morning. Add a few dates for added sweetness, or a tablespoon of nut butter for a bit of healthy fat.

Lunch Tip

Start each meal off with a large salad made with an array of raw and cooked vegetables. Remember to emphasize dark greens and mix it up with varieties. Add healthy fats from whole food sources like nuts, seeds and, avocados; include your favorite beans or whole grains whenever you can. Fruit, such as berries, apples, pears, stone fruits and citrus, also makes a delicious addition to salads.

Snack Tip

Keep cut veggies and fruit on hand for quick snacks.

Dinner Tip

Rethink your plate: eat your fill of vegetables and grains and if you eat animal products, use them with a light hand to accent a dish. With fish or chicken, emphasize healthier cooking methods such as baking, grilling, steaming, poaching and braising.

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in-store Healthy Eating Specialist Morgan

"Every accomplishment starts with the decision to try. My greatest joy is to hear the excitement in customers' voices when they talk about their successes."

Morgan Walley

Healthy Eating Specialist
Chattanooga store; Chattanooga, TN

Healthy Eating Specialists are available in many of our stores. Check our Store Locator to find one near you!