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Healthy Comfort Foods Meal Plan

Looking for comfort food? This week of classic meals and snacks is loaded with quality protein, whole grains and colorful produce. From a nostalgic but healthy meatloaf recipe and creamy stroganoff to gooey brownies, you'll find all the flavors and textures you love — with a minimum of salt, sugar and extracted oils — for 1800 calories a day including snacks and desserts. Plus, this clever plan is designed to help you make the most of leftovers, so you can take comfort in a fridge full of healthy breakfasts, lunches, dinners and snacks!

Overhead shot of sliced quinoa-turkey meatloaf recipe with ketchup on plate

Prep for Success

There are no two ways about it - when you eat mostly whole foods, you spend more time preparing meals than you would spend reheating frozen dinners. The good news is that the extra time in the kitchen is a great investment in your health, and you can save time by prepping and cooking ahead. Many of these recipes make several servings, so you can portion out leftovers for to-go lunches or easy dinners on busy days.

Plan for Sunday to be a big shopping and cooking day. We've organized a few recipes to help you get your week off to a great start, and if you make these on the weekend, you'll spend less time cooking throughout the week.

Sunday

Snacks & Desserts

Monday

Snacks & Desserts

Where to Start

Monday Morning: If you have time, toast the banana bread for great texture and to make an easy surface to spread your favorite nut butter. Later, halve the smoothie ingredients for one smoothie snack, and save the remaining ingredients for Tuesday’s breakfast.

Assemble a Hearty Arugula Pizza kit for lunchtime, packing only what you need for one pizza.

Monday Lunchtime: For one pizza, toss 1/2 cup arugula with a drop of vinegar and dash of pepper while the pizza bakes.

Monday Evening: Place 1/2 cup whole raw cashews in warm water (for Raspberry Nice Cream); they will soak for two hours while you make and enjoy dinner.

Get the Garden Veggie Burgers prepped so they can chill for 30 minutes before baking. While they’re in the fridge, make the Buffalo Cauliflower Bites and stir together the sauce. Pop the veggie burgers in the oven once the cauliflower bites are done.

Tuesday

Snacks & Desserts

Where to Start

Tuesday Morning: Find the remaining ingredients for the Strawberry Almond Butter Smoothie. Use half an avocado for this morning’s avocado toast and store the remaining half with its pit in an airtight container for Wednesday’s taco lunch.

Pack a slice of Cashew-Banana Bread and a handful of grapes for your morning snack and PB&J Bites and Crunchy Spanish Chickpeas for an afternoon snack.

Tuesday Lunchtime: Reheat Creamy Sweet Potato Soup and top with leftover Tahini Croutons. Steam a cup of pre-chopped broccoli.

Tuesday Evening: Prep the pickled vegetables first so they have plenty of time (about an hour) to let flavors marry for the Grilled Paiche Tacos. Remove paiche fillets from the refrigerator about 30 minutes before grilling to promote even cooking. Store leftover fish, pickled vegetables and tortillas separately for the best results.

Save remaining black beans for a salad Wednesday with the leftover avocado half and some sliced or chopped tomato.

Put your feet up and enjoy an easy, “cheese” course for dessert with your favorite vegan cheese, dried fruit and seedy whole grain crackers.

Wednesday

Snacks & Desserts

Where to Start

Wednesday Morning: Reheat leftover Apple-Scented Breakfast Oatmeal and Buckwheat and stir in your favorite nut butter and top with a sweet-tart dried fruit, such as cranberries or apricots.

Place a peeled, sliced banana in a resealable bag and pop it in the freezer for tonight’s “milkshake” dessert.

Pack leftover Black Bean Hummus and some pre-chopped veggies for a mid-morning snack, and pickled vegetables, fish and tortilla separately, for a to-go lunch option.

Wednesday Evening: Prep the Mushroom Stroganoff, starting by soaking the cashews. Bring the pasta water to boil after you’ve added the broth to the stroganoff mixture.

Thursday

Snacks & Desserts

Where to Start

Thursday Morning: Press water out of tofu first thing (before you shower or exercise or make coffee!), so the Tofu Breakfast Tacos come together quickly. Make two tacos per diner; save leftover tofu mixture for tacos later in the week.

Thursday Lunchtime: Gently reheat a veggie burger and crumble over greens and veggies for a salad. Top with Black Bean Hummus “dressing”: hummus thinned with equal parts water and a little lemon or lime juice.

Thursday Evening: Preheat the oven to 350°F when you walk in the door. Prep the honeyed macadamias for Kale with Honeyed Macadamia Nuts. While the nuts are toasting in the oven, cook the meatloaf veggies. As soon as the nuts are done, bump the oven up to 425°F so the meatloaf can cook. While the meatloaf is baking, you’ll have plenty of time to prep and cook the kale.

Portion out cooked lentils and quinoa or brown rice (frozen makes this extra easy!) and prep kale for tomorrow’s Mighty Bowl of Goodness. This is a great time to use any leftover cooked veggies you have on hand, too.

Friday

Snacks & Desserts

Where to Start

Friday Morning: Gently reheat leftover Apple-Scented Breakfast Oatmeal and Buckwheat and top with your favorite seeds and dried fruit.

Pack up leftover Black Bean Hummus with some whole grain crackers or veggies for a portable snack.

Friday Evening: Use leftover sauce and veggie burgers (either homemade or purchased ones) for the Hearty Arugula Pizzas. If you don’t have much broccoli and cauliflower left in the fridge, you can combine the remaining veggies and steam for a colorful side dish.

Saturday

Snacks & Desserts

Where to Start

Saturday Morning: Gently reheat taco filling and toast two corn tortillas for a great Saturday brunch.

Saturday Lunchtime: Reheat leftover meatloaf and kale for an easy Saturday lunch.

Saturday Evening: Serve leftover Mushroom Stroganoff with toast and a green salad on the side.

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