Fresh start

Week 1: one-day meal plan

With so many choices about where and what to eat, it can be hard to stick to your goal of eating healthier in 2019. Our meal planner makes it simple to get going in the right direction. Whether you use our delicious and easy recipes for one meal, one day, or the whole week, you’ll be making a positive impact on your health. Way to go!

Breakfast

A close-up of a broccoli and cherry tomato frittata with melted cheese.
Sunrise rainbow scramble with mixed melon cubes
Prep Time 5 minutes
Cook Time 5 minutes
Servings 1 serving
Serving Size 1 scramble, 1/2 cup melon

Start your morning with a vibrant veggie scramble and sweet melon cubes — easy, healthy and delicious.

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Ingredients

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Preparation

  1. Beat eggs, salt, and pepper. 
  2. Heat olive oil in a skillet over medium heat. 
  3. Add broccoli, onions, and tomatoes and cook until softened. 
  4. Add eggs. As eggs begin to set, gently pull the eggs across the pan with a spatula, forming large, soft curds. Add mozzarella cheese. 
  5. Continue cooking — pulling, lifting, and folding eggs — until thickened, cheese is melted, and no visible liquid egg remains. 
  6. Serve with a ½ cup of melon.

Nutrition

(per serving)
  • 319 Calories
  • 24g Total Fat
  • 6g Saturated Fat
  • 269mg Sodium
  • 331mg Cholesterol
  • 13g Total Carbs
  • 3g Fiber
  • 9g Sugars
  • 15g Protein
  • 551mg Potassium

*Make it vegan! Break up some firm tofu as a substitute for the eggs.
*Swapping out ingredients will change the nutrition information per serving.

Lunch

Mediterranean tuna salad
Mediterranean tuna salad
Prep Time 3 minutes
Cook Time 0 minutes
Servings 1 serving
Serving Size 1 salad

Enjoy a quick, healthy Mediterranean tuna salad recipe—packed with fresh veggies and protein for lunch on the go. Make it in just minutes!

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Ingredients

  • Dressing

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Preparation

  1. Whisk together dressing ingredients. 
  2. Combine tuna, spinach, tomatoes, onion, and feta. 
  3. Toss dressing and tuna mixture and serve on a bed of lettuce.

Nutrition

(per serving)
  • 226 Calories
  • 10g Total Fat
  • 3g Saturated Fat
  • 329mg Sodium
  • 113mg Cholesterol
  • 6g Total Carbs
  • 2g Fiber
  • 4g Sugars
  • 30g Protein
  • 1028mg Potassium

Snack

Dill hummus & cucumber mix
Dill hummus & cucumber mix
Prep Time 3 minutes
Cook Time 0 minutes
Servings 1 serving
Serving Size 1 cup cucumbers, 6 Tbsp hummus

Add some zest to your hummus and serve with sliced cucumbers for a hydrating and savory snack.

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Ingredients

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Preparation

Mix dill into hummus. Serve with cucumber slices.

Nutrition

(per serving)
  • 225 Calories
  • 18g Total Fat
  • 1g Saturated Fat
  • 363mg Sodium
  • 0mg Cholesterol
  • 15g Total Carbs
  • 4g Fiber
  • 0g Sugars
  • 7g Protein
  • 178mg Potassium

*Dip with fresh veggies instead of crackers and save 100 calories and 20 grams of carbs per serving.

Dinner

Spiced garlic and ginger shrimp
Spiced garlic and ginger shrimp
Prep Time 35 minutes
Cook Time 10 minutes
Servings 4 servings
Serving Size 1/4 recipe

Ginger and garlic set your tastebuds alight with this simple and well balanced dinner recipe.

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Ingredients

  • Spice mixture

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Preparation

  1. In a large bowl, whisk together spice mixture ingredients. 
  2. Add shrimp to a bowl and toss to combine. Drizzle with 1 Tbsp olive oil and toss once more. 
  3. Cover with plastic wrap and refrigerate for 30 minutes. 
  4. Heat remaining Tbsp of olive oil in large skillet over medium-high heat. Add garlic and ginger root and sauté for 2 minutes. 
  5. Add spiced shrimp to pan and sauté for 3 minutes. 
  6. Then turn shrimp over and add tomatoes to pan. Cook an additional 3 minutes, then add lemon juice, parsley, salt, and pepper. 
  7. Serve immediately.

Nutrition

(per serving)
  • 254 Calories
  • 10g Total Fat
  • 3g Saturated Fat
  • 396mg Sodium
  • 142mg Cholesterol
  • 5g Total Carbs
  • 1g Fiber
  • 1g Sugars
  • 35g Protein
  • 364mg Potassium

It’s easy to make this dish vegetarian: Just swap in tofu for shrimp.

Dessert

Cherry almond yogurt parfait
Cherry almond yogurt parfait
Prep Time 2 minutes
Cook Time 0 minutes
Servings 1 serving
Serving Size 1 parfait

Enjoy a delicious and healthy cherry almond parfait with this quick and easy recipe.

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Ingredients

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Preparation

Defrost frozen cherries. In a parfait glass, layer cherries, yogurt, and almonds, then repeat layers.

Nutrition

(per serving)
  • 209 Calories
  • 8g Total Fat
  • 0g Saturated Fat
  • 37mg Sodium
  • 6mg Cholesterol
  • 20g Total Carbs
  • 3g Fiber
  • 30g Sugars
  • 15g Protein
  • 435mg Potassium

Plain Greek yogurt is saving you up to 50 calories and 15 grams of carbs over those too-sweet flavored yogurts.

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