Mighty Good Bowls and More

Sesame Peanut Noodles
Sesame Peanut Noodles
Looking forward to eating fresh, simple whole food for each meal? Below you’ll find another 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 200 Health Starts Here recipes on our website you might want to spend a few minutes exploring them. These yummy recipes will provide ideas for substitutions if, for example, a particular meal plan selection doesn’t appeal or if a brown bag lunch won’t work in your work-life. Remember, if you don’t eat animal protein substitute your favorite plant-based protein in the provided recipes.

Mighty Good Bowls and More Meal Plan

Serves 1

Print Friendly and PDFPrint Meal Plan (PDF) | Watch Cooking Videos

Day 1 – Batch Cook Day

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. Consider adding a Fruit Smoothie if you prefer a bigger breakfast.

Broccoli and Squash Mighty Bowl + 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.

Sweet Potatoes, Collards and Beans + salad

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.

Day 2

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. You might want to add a Fruit Smoothie for breakfast variety.

Sweet Potatoes, Collards and Beans + salad

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

Quinoa Stuffed Bell Peppers + salad

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.

Day 3

Breakfast

Lunch

Dinner

Quinoa Breakfast Bake + fresh fruit + optional Green Smoothie

Thaw and warm quinoa bake if so desired, rinse fruit and slice or chop if needed. Consider a smoothie with fresh greens if you prefer a bigger breakfast.

Quinoa Stuffed Bell Peppers + salad

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.

Mighty Bowl of Goodness + salad

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.

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. Consider adding a Fruit Smoothie if you prefer a bigger breakfast.

Quinoa Stuffed Bell Peppers + Cornbread Muffin + salad

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.

Veggie Burger + Baked Fries + salad

Consider doubling burger recipe and freezing 6 burgers for use in following weeks. Reserve ½ of fries for meal later in the week. 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; sprinkle with walnuts. You may want to add a Fruit Smoothie for breakfast variety.

Quinoa Stuffed Bell Peppers + Cornbread Muffin + salad

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.

Sesame Peanut Noodles + salad

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

Day 6

Breakfast

Lunch

Dinner

Quinoa Breakfast Bake + fresh fruit

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

Sesame Peanut Noodles + salad

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

Veggie Burger + Baked Fries + salad

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

Day 7

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. You might want to add a Fruit Smoothie for breakfast variety.

Sesame Peanut Noodles + salad

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

Mighty Bowl of Goodness + salad

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.

Keep yourself on track. Download a printable food journal.

Still want a sweet treat at the end of your lunch or dinner? Fresh fruit first, of course, and our dessert pick of the week might just change your life! The creamy basis for our Chocolate Pudding is a secret ingredient that may have you savoring this green fruit (yes, fruit) with new appreciation. Not a fan of chocolate?

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 (if you have the time)

  • 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)

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. The more nutrient-rich greens you eat, the healthier you’ll feel in what seems like no time at all.

  • A fantastic way to incorporate more leafy greens in your day is to add them into a morning (or afternoon) smoothie. Yes, you can drink them!

  • 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 for a quick meal and add a salad.

Snack Tip

Smoothies with your favorite fruits and greens are a great pick-me-up in the afternoon or if you need a little something between dinner and bedtime. 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.

back to top

in-store Healthy Eating Specialist Curtis

"Set yourself up for success by making it easier and faster to make delicious, healthy meals at home than to eat out."

Curtis Whitwam

Healthy Eating & Green Mission Specialist
Tampa Store; Tampa, FL

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