Fresh start
Week 3: one-day meal plan
The inspiring recipes this week boost your nutrients with a beautiful rainbow of veggie colors and bright flavors. Remember to try some of these recipes at least twice this week. And make healthy swaps as you like – just make sure there’s still lots of color on your plate.
Breakfast
Broccoli, sweet potato, and sausage skillet
Prep Time
5 minutes
Cook Time
12 minutes
Servings
1 serving
Serving Size
1 recipe yield
This savory and veggie packed skillet is a fresh way to start your day!
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Ingredients
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Preparation
In a skillet over medium heat, sauté broccoli, sweet potato, and sausage in oil for 8 minutes or until broccoli is tender. Place mixture on a plate. Mist same skillet with cooking spray and cook eggs overmedium. Place eggs on broccoli mixture and serve with grapefruit.
Nutrition
(per serving)- 454 Calories
- 22g Total Fat
- 7g Saturated Fat
- 427mg Sodium
- 1282mg Cholesterol
- 43g Total Carbs
- 10g Fiber
- 10g Sugars
- 24g Protein
- 720mg Potassium
Curb the carbs: Leave out the grapefruit and save 12-15 grams of carbs.
Lunch
Asian tofu and broccoli salad
Prep Time
10 minutes
Cook Time
15 minutes
Servings
1 serving
Serving Size
2 cups
Crunchy, savory, and just a little sweet—this quick tofu bowl delivers big takeout-style flavor without the takeout heaviness.
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Ingredients
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Preparation
Cook brown rice, or heat up precooked rice. Gently press tofu with paper towel to remove excess water. Cut tofu into 1-inch cubes. Whisk soy sauce, honey, and ginger. Toss with remaining ingredients.
Nutrition
(per serving)- 310 Calories
- 10g Total Fat
- 2g Saturated Fat
- 600mg Sodium
- 0mg Cholesterol
- 40g Total Carbs
- 6g Fiber
- 7g Sugars
- 17g Protein
- 475mg Potassium
In a hurry?
Use frozen precooked rice to save time while keeping the nutrients.
Snack
Melon with mint and fresh lime
Prep Time
2 minutes
Cook Time
0 minutes
Servings
1 serving
Serving Size
1/2 cup
Melon and watermelon are mint to be! This refreshing snack is fresh and so easy to make.
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Ingredients
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Preparation
Top melon with chopped mint and a squeeze of fresh lime juice. Enjoy!
Nutrition
(per serving)- 31g Calories
- 0g Total Fat
- 0g Saturated Fat
- 15mg Sodium
- 0mg Cholesterol
- 8g Total Carbs
- 1g Fiber
- 8g Sugars
- 1g Protein
- 571mg Potassium
Dinner
Easy baked salmon
Prep Time
10 minutes
Cook Time
20 minutes
Servings
4 servings
Serving Size
1 fillet, about 6 asparagus spears
An elegant, oven-baked dinner that feels fancy but takes almost no effort—perfect for busy weeknights or low-stress entertaining.
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Ingredients
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Preparation
Preheat oven to 375º F. Line a 4-sided baking sheet with aluminum foil. Place the asparagus in the middle of the foil and top with salmon. In a glass measuring cup, combine melted butter, lemon juice, garlic, and dill. Whisk together. Pour butter mixture directly over salmon and asparagus. Pull the sides and ends of the aluminum foil up and pinch together, covering the salmon completely. Bake in the preheated oven for 15- 20 minutes, or until the salmon flakes easily with a fork.
Nutrition
(per serving)- 400 Calories
- 30g Total Fat
- 10g Saturated Fat
- 153mg Sodium
- 92mg Cholesterol
- 6g Total Carbs
- 1g Fiber
- 1g Sugars
- 25g Protein
- 697mg Potassium
Dessert
Ricotta with lemon and raspberries
Prep Time
5 minutes
Cook Time
0 minutes
Servings
1 serving
Serving Size
1 cup
Sweet, creamy and effortlessly refined, this ricotta dish feels like a café-style treat.
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Ingredients
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Preparation
Grate a lemon peel until you get 1 tsp of zest shavings. Stir ricotta, lemon zest, and honey together. Top with raspberries.
Nutrition
(per serving)- 222 Calories
- 10g Total Fat
- 6g Saturated Fat
- 155mg Sodium
- 38mg Cholesterol
- 19g Total Carbs
- 4g Fiber
- 32g Sugars
- 15g Protein
- 284mg Potassium
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