Summary
Keep in Mind
Eat every color of fruit and vegetable to provide a broad range of plant nutrients and antioxidants.
Greens are your new best friends on this eating plan — both raw and cooked.
A fantastic way to incorporate more leafy greens in your day is to add them into a morning (or afternoon) smoothie.
If you favor fiery and spicy foods, the following will keep your taste buds hopping: dried and fresh chili peppers, mustard, curry, peppercorns, horseradish and wasabi along with spices like cumin, coriander and cardamom.
Breakfast Tip: Mix and match Breakfast Bowls of Goodness (cooked grains such as rice, rolled oats, quinoa or millet mixed and matched with fruits and spices) to keep breakfast fresh and seasonal.
Lunch Tip: Sandwiches and wraps are great ways to get a healthy lunch on the go. Choose breads, tortillas, rolls, etc. that are made from 100% whole grains. For a quick lunch on the go, spread leftovers on a romaine lettuce leaf and place in a whole grain wrap. Add a salad for a quick meal.
Snack Tip: Smoothies with your favorite fruits and greens are a great pick-me-up in the afternoon. Apple slices with nut butter are also an excellent snack.
Dinner Tip: Steamed whole grains are an excellent part of any meal. Add cooked beans of your choice for more fiber and protein.
Sunday
Batch cooking day: 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. Items to batch cook or prep: brown rice, quinoa, sprouted lentils or mung beans, wash lettuce and spinach, wash and chop your favorite salad ingredients and salad dressing of choice (enough for 3 to 4 days).
Dinner: Sweet Potatoes with Collard Greens and Adzuki Beans
Make sweet potatoes recipe and store half of recipe for tomorrow’s lunch, also reserving two lime wedges for a fresh squeeze of flavor. Serve with a crisp romaine salad with red bell pepper and celery.
Monday
Breakfast: A Perfect Pot of Oatmeal
Top this hearty breakfast favorite with any dried or fresh fruit and sweeten with honey, agave nectar or turbinado sugar, if you like.
Lunch: Sweet Potatoes with Collard Greens and Adzuki Beans
Warm sweet potatoes, greens and beans. Squeeze fresh lime on dish. Serve with a crisp romaine salad, veggies, and dressing of choice.
Dinner: Ancient Grain-Stuffed Red Bell Peppers
Prepare pepper according to recipe direction. Remove 2 peppers from oven 10 minutes early. Use these firmer peppers for meals later in the week. Add a green salad and dressing of choice.
Tuesday
Lunch: Ancient Grain-Stuffed Red Bell Peppers
Gently warm stuffed pepper. Garnish with mild salsa. Serve with a whole grain tortilla and a large green salad with your favorite dressing.
Dinner: Protein Bowls with Quinoa and Sprouted Lentils
This colorful one-dish meal will become a new favorite. Experiment with your favorite veggies, like broccoli, Brussels sprouts or even beets.
Wednesday
Lunch: Ancient Grain-Stuffed Red Bell Peppers
Reheat stuffed pepper or consider eating as a cold dish. Garnish with mild salsa. Serve with a Cornbread Muffin or a slice of Health Starts Here bread and green salad.
Dinner: Southwest Veggie Burgers
Consider doubling burger recipe and freezing 6 burgers for use in following weeks. Reserve ½ of fries for meal later in the week. Add Baked Fries and a green salad with dressing.
Thursday
Morning: Cocoa-Almond Baked Breakfast Quinoa
Thaw and warm quinoa bake if so desired, rinse fresh fruit and slice or chop if needed.
Lunch: Ancient Grain-Stuffed Red Bell Peppers
Reheat stuffed pepper or consider eating as a cold dish. Garnish with mild salsa. Serve with a cornbread muffin or a slice of bread and green salad.
Dinner: Sesame-Peanut Noodles
Cook and toss noodles with vegetables and tangy sauce. Reserve and store 2 portions for later meals. Add a green salad with dressing.
Friday
Morning: Cocoa-Almond Baked Breakfast Quinoa
Thaw quinoa bake (and warm if desired), rinse fresh fruit and slice or chop if needed. Consider a smoothie with fresh greens if you need a bigger breakfast.
Lunch: Sesame-Peanut Noodles
Gently warm noodles or consider eating chilled. Serve with a green salad and dressing.
Dinner: Southwest Veggie Burgers
Warm burger and oven baked fries from Wednesday’s meal. Add a green salad with dressing.
Saturday
Lunch: Sesame-Peanut Noodles
Gently warm noodles or consider eating chilled. Serve with a green salad and dressing.
Dinner: Protein Bowls with Quinoa and Sprouted Lentils
Thaw and warm one serving each of quinoa and lentils or beans. Steam kale and broccoli and place in bowl with grains and beans. Add 3 ounces of salmon or tofu and some chopped avocado if desired. Serve with a green salad and dressing of choice.
