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
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
- Toast bread.
- While bread is toasting, slice avocado in half, remove pit, and scoop out avocado flesh into bowl.
- Sprinkle salt on avocado and mash well with fork.
- 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
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
- Coat the frying pan with cooking spray.
- Add chicken and cook 3-4 minutes per side, or until center is no longer pink.
- Combine baby spinach, chopped grilled chicken, sliced strawberries, crumbled feta cheese, chopped walnuts, olive oil, and balsamic vinegar.
- 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
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
- Preheat oven to 350° F.
- Spread shredded kale on a baking sheet in an even layer.
- Drizzle kale with extravirgin olive oil and sprinkle with salt and pepper.
- 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
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
- Preheat oven to 350° F.
- 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.
- Heat oil in medium saucepan over medium heat. Add garlic and onion and cook until soft, about 5-7 minutes.
- Add diced toma-toes, pepper, herbs, and red pepper flakes. Cook until liquid is evaporated, about 2-3 minutes.
- Add tomato sauce and reduce heat to medium-low and simmer for 10 minutes.
- 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.”
- 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
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
- Place a sheet of parchment paper on a baking sheet. Coat with cooking spray and set aside.
- Add chocolate chips to a medium glass bowl. Fill a medium saucepan with 3 inches of water and bring to a boil.
- 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.
- Pour melted chocolate onto the greased baking sheet and spread it so it’s about ¼-inch thick.
- Sprinkle with coarse sea salt and chopped pistachios. Place the baking sheet in the refrigerator for 1 hour.
- 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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