Fresh start

Week 2: one-day meal plan

For week two of your Fresh Start program, we’ve picked recipes that are full of global flavors, but light on sugar and carbs. Try one or more of these recipes to add some kick to your regular routine this week. Cook them as written or swap in your favorite healthy ingredients to make them your own!

Breakfast

Open-faced english muffin with veggies
Open-faced english muffin with veggies
Prep Time 1 minute
Cook Time 4 minutes
Servings 1 serving
Serving Size 1 muffin

This open-faced sandwhich is a fresh take on a breakfast favorite with juicy tomato, sustaining greens and delicious over-easy egg! 

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Ingredients

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Preparation

  1. Toast ½ of the English muffin. 
  2. Spray pan with cooking spray and cook egg as desired. Remove egg from pan and set aside. 
  3. Spritz pan with cooking spray again, then add spinach and onion. Sauté for 2 minutes. 
  4. Layer muffin half with spinach, tomato, and onion; top with egg and a sprinkle of salt and pepper.

Nutrition

(per serving)
  • 286 Calories
  • 11g Total Fat
  • 3g Saturated Fat
  • 175mg Sodium
  • 372mg Cholesterol
  • 17g Total Carbs
  • 8g Fiber
  • 3g Sugars
  • 13g Protein
  • 473mg Potassium

Lose the English muffin and double up on the spinach to save 13 g carbs!

Lunch

Steak and blue cheese salad with balsamic vinaigrette
Steak and blue cheese salad with balsamic vinaigrette
Prep Time 20 minutes
Cook Time 10 minutes
Servings 1 serving
Serving Size 2.5 oz steak, 2 1/2 cups salad

This delicious thin cut steak is served best on a fresh bed of greens and tangy blue cheese dressing.

Trim the fat (and your budget.) Sub out the steak for a portobello mushroom. Hearty, vegetarian, and easier on your wallet!

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Ingredients

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Preparation

  1. Let steak sit at room temperature for at least 10 minutes before cooking. Sprinkle evenly with salt and pepper. 
  2. Heat a large cast-iron skillet or heavy skillet over high heat. Add cooking oil to pan; swirl to coat. Add steak to pan; cook 3 minutes on each side or until browned. 
  3. Reduce heat to medium-low; cook 1½ minutes. 
  4. Remove steak from pan and cover loosely with foil. Let stand 10 minutes and cut against the grain into bite-sized strips. 
  5. Serve with blue cheese on a bed of greens, drizzled with balsamic vinaigrette.

Nutrition

(per serving)
  • 369 Calories
  • 26g Total Fat
  • 8g Saturated Fat
  • 340mg Sodium
  • 31mg Cholesterol
  • 4g Total Carbs
  • 2g Fiber
  • 3g Sugars
  • 30g Protein
  • 925mg Potassium

Snack

Mini caprese skewers
Mini caprese skewers
Prep Time 5 minutes
Cook Time 0 minutes
Servings 1 serving
Serving Size 3 skewers

This mini version of the iconic Italian snack is easy, satisfying and packed with fresh ingredients!

Save money by switching the fresh mozzarella with cut-up cheese sticks.

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Ingredients

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Preparation

  1. Using a toothpick, first skewer a cherry tomato. 
  2. Then add a large basil leaf followed by a mozzarella ball, so the end result looks like a mini kebab. 
  3. Drizzle balsamic vinegar over top and sprinkle with pepper.

Nutrition

(per serving)
  • 60 Calories
  • 5g Total Fat
  • 0g Saturated Fat
  • 90mg Sodium
  • 8mg Cholesterol
  • 3g Total Carbs
  • 1g Fiber
  • 3g Sugars
  • 6g Protein
  • 133mg Potassium

Dinner

Asian peanut ginger bowl
Asian peanut ginger bowl
Prep Time 2 minutes
Cook Time 7 minutes
Servings 4 servings
Serving Size 3 oz chicken, about 2 cups vegetables and rice

This bowl meal is packed with fresh ingredients for a well balanced meal that will have you reaching for seconds.

Veggie Power! Replace chicken with 3 oz of flavorful, cooked seitan.

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Ingredients

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Preparation

  1. In a skillet over medium heat, heat peanut butter, water, ginger, and honey for 1 minute. 
  2. Add in peapods, broccoli slaw, and chicken and sauté 6 minutes until heated. 
  3. Serve over warm brown rice.

Nutrition

(per serving)
  • 384 Calories
  • 11g Total Fat
  • 3g Saturated Fat
  • 147mg Sodium
  • 199mg Cholesterol
  • 42g Total Carbs
  • 8g Fiber
  • 9g Sugars
  • 29g Protein
  • 1334mg Potassium

Dessert

Berry frozen yogurt bark
Berry frozen yogurt bark
Prep Time 6 hours
Cook Time 0 minutes
Servings 4 servings
Serving Size 1/4 of baking sheet

This fresh take on beloved chocolate bark is sweetly satiating and refreshing!

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Ingredients

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Preparation

  1. Line a small cookie sheet with parchment paper. 
  2. Mix the yogurt with honey and pour onto cookie sheet, spreading it evenly to the edges. Top yogurt with berries. 
  3. Freeze for 6-8 hours or overnight. Break up into 4 equal servings and enjoy

Nutrition

(per serving)
  • 48 Calories
  • 5g Total Fat
  • 1g Saturated Fat
  • 20mg Sodium
  • 8mg Cholesterol
  • 12g Total Carbs
  • 2g Fiber
  • 8g Sugars
  • 13g Protein
  • 125mg Potassium

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