If you’re feeling a little extra stressed this fall, you’re not alone. Take a look at what’s on your plate — it might be time for a reboot. We’ve created an easy meal plan loaded with the sunniest superstars (think omega–3 rich salmon and fiber-friendly quinoa) to help you shine from the inside out. Work these recipes into your routine to power through each day and boost your overall well-being.
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Breakfast
Start your day on a positive note by choosing nourishing breakfasts that keep hunger pangs at bay and power you through the morning. Trust us, your early work meeting or gym session will be far less daunting.
A Perfect Pot of Oatmeal
This humble breakfast staple supplies fiber and protein, both of which can help you feel full and satisfied. Bonus points if you top yours with sliced Honeycrisp apples and almond butter.
Double Green Smoothie
Rise and shine (literally) with this vibrant smoothie, which packs a double dose of leafy greens. Raw kale is an excellent source of vitamin C, an antioxidant that helps your immune system function. Raw spinach is loaded with iron and is a good source of magnesium, which helps regulate muscle and nerve function.
Whole Grain Pancakes With Chia and Flaxseeds
Power through mornings with these satisfying pancakes, which are loaded with whole grains and seeds. Chia seeds are rich in fiber, while flaxseeds are an excellent source of magnesium.
Lunch
Think of lunchtime as a midday tune-up for your mind and body. Choose colorful meals that give you necessary fuel for the afternoon, whether you’re tackling a work project or chasing your kids around the house.
Mediterranean Grain Bowl
Prep this colorful quinoa and veggie bowl for easy, energizing lunches. Quinoa, a pantry staple and powerhouse whole grain, is technically a seed. It’s a good source of fiber and protein.
Grilled Cheese and Greens
Grilled cheese is the ultimate feel-good food. Here, it gets a wholesome upgrade with sautéed kale. One cup of this raw leafy green supplies over 90% of your daily vitamin K, important for strong bones, and over 100% of your vitamin A, which supports healthy skin and eyes.
Salmon Salad With Avocado
Salmon and avocados work wonders in this simple salad. These satisfying ingredients are loaded with mono- and polyunsaturated fats, including omega-3s, which contribute to the health of your brain, heart, joints and skin, and hair and nails.
Dinner
The best feeling at the end of a long day? Nourishing yourself with a satisfying dinner that loads up on wholesome ingredients like salmon, whole grains, veggies and more. Not to mention, cooking a meal from scratch is one of the simplest forms of self-care you can practice.
Harvest Stuffed Acorn Squash
Winter squash, which are a rich source of vitamins A and C, make perfect vessels for an array of nutritious fillings. Here, acorn squash is stuffed with a colorful combo of whole grains, sweet potatoes and walnuts.
Indian-Spiced Salmon With Lentils
Salmon, a nutrient gold mine, teams up with another showstopper — lentils. Just a half cup supplies 1/3 of your daily fiber, plus protein, iron and potassium. This dish also packs warming, aromatic spices that will fill your house with a soothing aroma.
Slow-Cooker Moroccan Spiced Chickpeas
This comforting vegan main dish stars chickpeas, which is rich in fiber and a good source of protein, potassium and iron. Serve over hearty whole grains like quinoa or farro.
Snacks and Desserts
Snack attacks and sweet cravings are going to happen, so use them as an opportunity to work even more nutrients into your day. Luckily, there are plenty of better-for-you options out there.
Roasted Pumpkinseeds
Pumpkinseeds are much more than a delicious snack — they’re loaded with phosphorus, which helps your body make energy. They’re also a good source of protein, iron and zinc, which helps maintain your immune system.
Flax and Honey Banana Bread
Banana bread is always a good idea, especially when it’s filled with omega-3–rich flaxseeds. Bananas are impressive, supplying 21% of your daily vitamin B6 in one medium-sized fruit. They also provide vitamin C, fiber and potassium.
Brown Butter Spelt Brownies
For a better-for-you yet decadent treat, bake these fudgy whole grain brownies. The standout ingredient, cocoa powder, may surprise you. It’s a good source of magnesium and delivers small amounts of iron and antioxidant flavanols.
The information provided on this website is not intended as medical or healthcare information or advice. Please consult your healthcare professional(s) regarding all matters related to your diet and health, including any possible impact when starting any diet or continuing with a restricted diet on a long-term.
