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.
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.
Warm leftover brown rice and add almondmilk, cinnamon and fresh fruit to the mix. Almost instant breakfast!
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!).
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.
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
Bake (or warm) quinoa bar if so desired, rinse fresh fruit and slice or chop if needed.
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.
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.
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.
Prepare ½ the recipe. Divide into 2 servings and save 1 for later in week.
Gently reheat 3 collard rolls and serve with a mixed green salad loaded with crunchy vegetables.
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.
Warm quinoa bar if so desired, rinse fruit and slice or chop if needed. Top with fresh fruit.
Add dressed bean mixture to greens just before serving. Accompany with whole grain tortillas or Health Starts Here® bread.
Prepare half the recipe; one serving for tonight, and one for lunch later in the week. Serve with a large salad!
Gently reheat millet cereal. Top with fresh fruit.
Warm the other half of the Sloppy Jane dish from last night’s meal. Add a green salad with your favorite colorful vegetables.
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.
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.
Add dressed bean mixture to greens just before serving. Accompany with whole grain tortillas or cornbread muffin.
Whole Wheat Spaghetti with
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.
Cook 1/2 cup quinoa in 1 cup hemp milk. Top with a sliced banana, raisins and pumpkin seeds and sprinkle with cinnamon.
Gently warm leftover sauce and pasta. Serve your meal with spinach salad topped with pine nuts.
Gently reheat oatmeal. Top with fresh fruit and your favorite nuts or seeds and unsweetened almond milk.
Gently reheat the curry and greens. Serve with a green salad and dressing.
Whole Wheat Spaghetti with
Gently warm leftover sauce and cook 2 ounce serving of pasta. Serve your meal with spinach salad topped with pine nuts.
More Healthy Eating Topics
Health Starts Here
We've taken the guesswork out of choosing the right foods. Just look for the Health Starts Here® logo in our stores.
Essential Cooking Methods
You don't have to be a professional chef to master these cooking methods. Learn each one, and you'll soon have the skills you need to prepare healthier meals without the use of added oils.
BYO appetite. We'll bring the know-how.
Get Healthy Recipes
Hungry? Look no further than these recipes built on our Four Pillars of Healthy Eating. So simple. So good.