Fresh start

Week 4: one-day meal plan

This week’s meal plan is full of crispy, crunchy, crumbly dishes that will make your mouth do a happy dance. Add them in a couple of times this week, whenever you’re feeling like your day could use a bit of a kick. And as always, swap in your favorite healthy ingredients to make them your own!

Breakfast

Avocado toast
Avocado toast
Prep Time 3 minutes
Cook Time 0 minutes
Servings 1 serving
Serving Size 1 slice

Avocado mash is a creamy, heart healthy topping for this breakfast classic!

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Ingredients

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Preparation

  1. Toast bread. 
  2. While bread is toasting, slice avocado in half, remove pit, and scoop out avocado flesh into bowl. 
  3. Sprinkle salt on avocado and mash well with fork. 
  4. Spread mashed avocado on toast. Serve while toast is hot.

Nutrition

(per serving)
  • 200 Calories
  • 12g Total Fat
  • 2g Saturated Fat
  • 423mg Sodium
  • 0mg Cholesterol
  • 21g Total Carbs
  • 7g Fiber
  • 3g Sugars
  • 6g Protein
  • 582mg Potassium

Slash the salt Swap out the salt for garlic powder and save 258 mg of sodium.

Lunch

Spinach salad with chicken, strawberries, walnuts, and feta cheese
Spinach salad with chicken, strawberries, walnuts, and feta cheese
Prep Time 6 minutes
Cook Time 8 minutes
Servings 1 serving
Serving Size About 4 cups

Grilled chicken, sweet strawberries, and crunchy walnuts sit over fresh spinach with crumbled feta for a mix of savory and bright flavors.

Veggie power: Swap the chicken for 3 oz grilled seitan or tofu to make this dish vegetarian.

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Ingredients

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Preparation

  1. Coat the frying pan with cooking spray. 
  2. Add chicken and cook 3-4 minutes per side, or until center is no longer pink. 
  3. Combine baby spinach, chopped grilled chicken, sliced strawberries, crumbled feta cheese, chopped walnuts, olive oil, and balsamic vinegar. 
  4. Toss all ingredients and add salt and black pepper to taste.

Nutrition

(per serving)
  • 459 Calories
  • 34g Total Fat
  • 10g Saturated Fat
  • 582mg Sodium
  • 60mg Cholesterol
  • 27g Total Carbs
  • 4g Fiber
  • 7g Sugars
  • 23g Protein
  • 798mg Potassium

Snack

Kale chips
Kale chips
Prep Time 2 minutes
Cook Time 10 minutes
Servings 1 serving
Serving Size About 2 cups

These kale chips are a fresh, moreish snack that can be enjoyed as a side, to dip or on their own.

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Ingredients

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Preparation

  1. Preheat oven to 350° F. 
  2. Spread shredded kale on a baking sheet in an even layer. 
  3. Drizzle kale with extravirgin olive oil and sprinkle with salt and pepper. 
  4. Bake for about 10 minutes or until crispy. Once cooled, enjoy!

Nutrition

(per serving)
  • 186 Calories
  • 14g Total Fat
  • 2g Saturated Fat
  • 300mg Sodium
  • 0mg Cholesterol
  • 12g Total Carbs
  • 2g Fiber
  • 1g Sugars
  • 4g Protein
  • 183mg Potassium

Dinner

Spaghetti squash spaghetti
Spaghetti squash spaghetti
Prep Time 10 minutes
Cook Time 1 hour 20 minutes
Servings 4 servings
Serving Size 1/4 recipe

Tender spaghetti squash strands paired with simple, savory flavors for a lighter take on a classic comfort dish. It’s a fresh, satisfying option that keeps things simple without sacrificing taste.

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Ingredients

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Preparation

  1. Preheat oven to 350° F. 
  2. Cut spaghetti squash in half. On a baking sheet coated with cooking spray, place halves of squash facedown and bake for 1 hour or until tender. 
  3. Heat oil in medium saucepan over medium heat. Add garlic and onion and cook until soft, about 5-7 minutes. 
  4. Add diced toma-toes, pepper, herbs, and red pepper flakes. Cook until liquid is evaporated, about 2-3 minutes. 
  5. Add tomato sauce and reduce heat to medium-low and simmer for 10 minutes. 
  6. Let squash sit at room temperature until just cool enough to handle. Take a fork and scrape squash flesh from outside work-ing in, creating “spaghetti noodles.” 
  7. Add squash “noodles” to sauce and remove from heat. Toss with mozzarella balls and fresh basil and serve.

Nutrition

(per serving)
  • 172 Calories
  • 7g Total Fat
  • 3g Saturated Fat
  • 64mg Sodium
  • 19mg Cholesterol
  • 24g Total Carbs
  • 6g Fiber
  • 7g Sugars
  • 6g Protein
  • 964mg Potassium

Dessert

Dark chocolate pistachio bark
Dark chocolate pistachio bark
Prep Time 1 hour 10 minutes
Cook Time 5 minutes
Servings 24 servings
Serving Size 1 piece of bark

A simple mix of chocolate, pistachios, and sea salt that has sweet and salty in each piece.

Budget booster: Replace the pistachios with chopped peanuts or slivered almonds.

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Ingredients

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Preparation

  1. Place a sheet of parchment paper on a baking sheet. Coat with cooking spray and set aside. 
  2. Add chocolate chips to a medium glass bowl. Fill a medium saucepan with 3 inches of water and bring to a boil. 
  3. Place the glass bowl filled with the chocolate chips on top of the saucepan (creating a homemade double boiler). (Take care touching the bowl — it will get hot.) Stir chocolate chips with a rubber spatula as they melt until the chocolate is smooth and pourable. 
  4. Pour melted chocolate onto the greased baking sheet and spread it so it’s about ¼-inch thick. 
  5. Sprinkle with coarse sea salt and chopped pistachios. Place the baking sheet in the refrigerator for 1 hour. 
  6. Break up into uneven pieces and serve.

Nutrition

(per serving)
  • 74 Calories
  • 5g Total Fat
  • 3g Saturated Fat
  • 2mg Sodium
  • 1mg Cholesterol
  • 9g Total Carbs
  • 0g Fiber
  • 5g Sugars
  • 0g Protein
  • 94mg Potassium

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