Mighty Bowls Meal Plan

Looking forward to eating fresh, simple whole food for each meal? Below you’ll find a week’s worth of recipes and suggestions for quick and easy, healthy meals. If you haven’t had a chance to look at the nearly 500 Health Starts Here recipes on our website you might want to spend a few minutes exploring them.

Serves 1

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

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 Cook Day

Breakfast

Almond Rice Mighty Bowl

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.

Lunch

Broccoli and Squash Mighty Bowl with green salad

Assemble your mighty bowl with brown rice, steamed chopped yellow and zucchini squash and broccoli florets and condiments to season. Serve with salad and dressing.

Dinner

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.

What is 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.

  • Sweet Potatoes, Collards and Beans

  • Veggie Burger

  • Brown Rice

  • Quinoa

  • Sprouted lentils or mung beans

  • Fresh Vegetable Prep

    • Wash lettuce and spinach

    • Wash and chop cauliflower florets, purple cabbage, radishes and your favorite salad ingredients

  • Salad dressing of choice (enough for 3 or 4 days)

Monday

Breakfast

Oatmeal Mighty Mighty Bowl

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

Lunch

Warm sweet potatoes, greens and beans. Squeeze fresh lime on dish. Serve with a crisp romaine salad, veggies, and dressing of choice.

Dinner

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

Breakfast

Oatmeal Mighty Mighty Bowl

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

Lunch

Gently warm stuffed pepper. Garnish with mild salsa. Serve with a whole grain tortilla or slice of Health Starts Here bread and a large green salad with your favorite dressing.

Dinner

Mighty Bowls of Goodness
Recipe Rating: 3.74652

Heat quinoa and beans separately; combine one serving and freeze three servings of each for later meals. Steam kale and broccoli and place in bowl with grains and beans. Add 3 ounces of salmon or tofu and chopped avocado if desired. Serve with a green salad and dressing of choice.

Wednesday

Breakfast

Almond Rice Mighty Bowl

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.

Lunch

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
Recipe Rating: 3.43037

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

Breakfast

Cocoa-Almond Baked Breakfast Quinoa
Recipe Rating: 2.84752

Thaw and warm quinoa bake if so desired, rinse fresh fruit and slice or chop if needed.

Lunch

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

Sesame-Peanut Noodles
Recipe Rating: 3.40291

Cook and toss noodles with vegetables and tangy sauce. Reserve and store 2 portions for later meals. Add a green salad with dressing.

FRIDAY

Breakfast

Cocoa-Almond Baked Breakfast Quinoa
Recipe Rating: 2.84752

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
Recipe Rating: 3.40291

Gently warm noodles or consider eating chilled. Serve with a green salad and dressing.

Dinner

Southwest Veggie Burgers
Recipe Rating: 3.43037

Warm burger and oven baked fries from Wednesday’s meal. Add a green salad with dressing.

Saturday

Breakfast

Oatmeal Mighty Mighty Bowl

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

Lunch

Sesame-Peanut Noodles
Recipe Rating: 3.40291

Gently warm noodles or eat them chilled. Serve with a green salad and dressing.

Dinner

Mighty Bowls of Goodness
Recipe Rating: 3.74652

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.

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