Great Grains Meal Plan

This week we’re serving up a Health Starts Here® version of a wrap (with collard leaves taking the place of tortillas or lavash) along with a whole week’s worth of new recipes, tips and suggestions for quick and easy, healthy meals. If you’ve followed our advice about eating fresh fruit for snacks and dessert thus far, perhaps this is the week to indulge in a quick and easy Health Starts Here dessert recipe.

Serves 1

  • Summary
  • Sunday
  • Monday
  • Tuesday
  • Wednesday
  • Thursday
  • Friday
  • Saturday

Keep In Mind

  • Make sure to change up the greens and other veggies in your twice-a-day green salad to prevent palate fatigue. Try alternating spinach, romaine, red or green leaf lettuce, arugula, mesclun, butter lettuce and mâche. If you’re eating out, take advantage of the salad bar to create a salad packed with crunchy vegetables such as cauliflower, broccoli, radishes, etc.

  • In a hurry? Squeeze the juice of half a lemon or add a few splashes of balsamic vinegar for a quick salad dressing.

  • Canned beans are a huge time-saver and are quite tasty; read labels and look for no-salt-added options.

Breakfast Tip

Warm leftover brown rice and add almondmilk, cinnamon and fresh fruit to the mix. Almost instant breakfast!

Lunch Tip

Most salad bars have all the components you need for a healthy entrée salad. Choose vinegar or a lemon wedge as a dressing — forgo any of the dressing selections on offer (unless you’re at a Whole Foods Market® that has Health Starts Here® dressings on the salad bar!).

Snack Tip

Bean dips, nut or seed-based spreads, fresh no-oil hummus, guacamole and whole grain breads, tortillas or pita make a great afternoon or evening snack.

Dinner Tip

A sure winner at any meal is a Mighty Bowl of Goodness: whole grains topped with a protein of your choice, steamed greens and your favorite condiments (soy sauce, tamari, vinegars, avocado, hot sauce).

Sunday - Batch Cook Day

Breakfast

Cocoa-Almond Baked Breakfast Quinoa
Recipe Rating: 2.85686

Bake (or warm) quinoa bar if so desired, rinse fresh fruit and slice or chop if needed.

Lunch

Southwest Veggie Burgers
Recipe Rating: 3.43037

Make (or thaw and warm) burger. Eat open-faced on a slice of toasted Health Starts Here® bread if desired. Add a green salad with dressing.

Dinner

Collard Rolls
Recipe Rating: 3.25868

Prepare 6 collard rolls (½ of the recipe); consider adding additional condiments or fresh herbs like cilantro or basil to the bean and grain mixture for enhanced flavor. Take care not to over-steam the rolls. Serve 3 collard rolls with green salad and reserve 3 rolls for tomorrow’s lunch.

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.

Monday

Breakfast

Prepare ½ the recipe. Divide into 2 servings and save 1 for later in week.

Lunch

Collard Rolls
Recipe Rating: 3.25868

Gently reheat 3 collard rolls and serve with a mixed green salad loaded with crunchy vegetables.

Dinner

White Bean and Spinach Salad
Recipe Rating: 3.61022

Assemble beans, vegetables and dressing. Divide into 3 servings, reserving 2 for lunches later in the week. Divide spinach into 3 servings, reserving 2 for later lunches. Add bean mixture to greens just before serving. Serve with whole grain tortillas or Health Starts Here® bread.

Tuesday

Breakfast

Cocoa-Almond Baked Breakfast Quinoa
Recipe Rating: 2.85686

Warm quinoa bar if so desired, rinse fruit and slice or chop if needed. Top with fresh fruit.

Lunch

White Bean and Spinach Salad
Recipe Rating: 3.61022

Add dressed bean mixture to greens just before serving. Accompany with whole grain tortillas or Health Starts Here® bread.

Dinner

Turkey Sloppy Janes
Recipe Rating: 3.85564

Prepare half the recipe; one serving for tonight, and one for lunch later in the week. Serve with a large salad!

Wednesday

Breakfast

Gently reheat millet cereal. Top with fresh fruit.

Lunch

Turkey Sloppy Janes
Recipe Rating: 3.85564

Warm the other half of the Sloppy Jane dish from last night’s meal. Add a green salad with your favorite colorful vegetables.

Dinner

Prepare recipe and reserve 1 serving for meal later in the week. Freeze 2 servings for later. Add a romaine salad and dressing of choice.

Thursday

Breakfast

Prepare 1/2 the recipe. Divide into 2 servings and save 1 for later in the week. Top with fresh fruit and your favorite nuts or seeds and unsweetened almond milk.

Lunch

White Bean and Spinach Salad
Recipe Rating: 3.61022

Add dressed bean mixture to greens just before serving. Accompany with whole grain tortillas or cornbread muffin.

Dinner

Whole Wheat Spaghetti with

Eggplant Bolognese
Recipe Rating: 3.66359

Use this pasta sauce to top a number of dishes. Be sure to adjust seasonings to your personal taste. Cook pasta for tonight’s meal and tomorrow’s lunch (about 4 ounces) and serve your meal with spinach salad topped with pine nuts.

FRIDAY

Breakfast

Banana Cinnamon Quinoa Mighty Bowl

Cook 1/2 cup quinoa in 1 cup hemp milk. Top with a sliced banana, raisins and pumpkin seeds and sprinkle with cinnamon.

Lunch

Eggplant Bolognese
Recipe Rating: 3.66359

Gently warm leftover sauce and pasta. Serve your meal with spinach salad topped with pine nuts.

Dinner

Southwest Veggie Burgers
Recipe Rating: 3.43037

Served with BAKED FRIES

Thaw burger and warm. Bake the fries. You may wish to serve the burger open-faced on toasted Health Starts Here® bread. Add a green salad with dressing.

Saturday

Breakfast

Gently reheat oatmeal. Top with fresh fruit and your favorite nuts or seeds and unsweetened almond milk.

Lunch

Gently reheat the curry and greens. Serve with a green salad and dressing.

Dinner

Whole Wheat Spaghetti with

Eggplant Bolognese
Recipe Rating: 3.66359

Gently warm leftover sauce and cook 2 ounce serving of pasta. Serve your meal with spinach salad topped with pine nuts.

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