Fresh start week 5: one-day meal plan
It’s hard to believe, but we’ve made it to the final Fresh Start Meal Plan. We hope you’ve found a ton of tasty inspiration over these past few weeks. Have you fallen in love with a few dishes? Add them to your weekly rotation to make it easier to stay on track with your commitment to healthy eating.
Note: Swapping out ingredients will change the nutrition information per serving.
Tofu skillet scramble
Prep Time
10 minutes
Cook Time
6 minutes
Servings
1 serving
Serving Size
About 1 1/2 cups
This recipe has all of the breakfast scramble you crave, but with fresher more sustaining ingredients!
Prep hack: Save time and money using storebought pesto instead of making it fresh.
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Ingredients
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Preparation
- Chop zucchini into bite-size morsels.
- Press tofu with a paper towel to remove excess water, then mash it ith a fork.
- Sauté tofu, turmeric, zucchini, and pesto in a nonstick skillet with oil for 6 minutes. Enjoy!
Nutrition
(per serving)- 156 Calories
- 15g Total Fat
- 2g Saturated Fat
- 114mg Sodium
- 3mg Cholesterol
- 5g Total Carbs
- 2g Fiber
- 1g Sugars
- 14g Protein
- 196mg Potassium
Lunch
Veggie pita pocket with hummus
Prep Time
5 minutes
Cook Time
0 minutes
Servings
1 serving
Serving Size
2 pita pocket halves
This quick and easy lunch is a pocketful of fresh and tasty ingredients!
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Ingredients
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Preparation
- Cut pita bread so it opens like a pocket.
- Spread the inside with hummus.
- Fill pocket with lettuce and your favorite veggies. Eat up!
Nutrition
(per serving)- 297 Calories
- 6g Total Fat
- 0g Saturated Fat
- 362mg Sodium
- 0mg Cholesterol
- 50g Total Carbs
- 9g Fiber
- 5g Sugars
- 12g Protein
- 585mg Potassium
Snack
Savory cottage cheese and tomatoes
Prep Time
5 minutes
Cook Time
0 minutes
Servings
1 serving
Serving Size
About 1 cup
Mix cottage cheese with cherry tomatoes, herbs, and pepper for a fresh, savory bowl that’s simple, satisfying, and full of flavor.
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Ingredients
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Preparation
- Top cottage cheese with tomatoes and herbs.
- Sprinkle with a pinch of pepper. Stir and enjoy!
Nutrition
(per serving)- 145 Calories
- 5g Total Fat
- 2g Saturated Fat
- 345mg Sodium
- 18mg Cholesterol
- 8g Total Carbs
- 2g Fiber
- 7g Sugars
- 14g Protein
- 439mg Potassium
Nutrient boost: Cottage cheese is full of calcium − great for building strong bones!
Dinner
Balsamic glazed chicken
Prep Time
5 minutes
Cook Time
12 minutes
Servings
4 servings
Serving Size
1/4 recipe
Make savory balsamic glazed chicken in just 30 minutes—healthy, flavorful, and perfect for a quick weeknight dinner.
Veggie power: Turn this dish vegetarian by swapping out the chicken for 12 oz (4 servings) of protein-rich tofu.
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Ingredients
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Preparation
- Pound chicken breasts thin and trim the fat. Season each side of chicken with salt and pepper.
- Add 1 Tbsp olive oil to a skillet and heat over medium-high heat. Add chicken and cook 4-6 minutes per side. When chicken is cooked through, drizzle with balsamic vinegar and top with mozzarella and tomato.
- Turn off heat, put on the lid, and let cheese melt for a minute or two. Top with basil and serve with mixed greens.
Nutrition
(per serving)- 497 Calories
- 24g Total Fat
- 7g Saturated Fat
- 443mg Sodium
- 90mg Cholesterol
- 28g Total Carbs
- 9g Fiber
- 6g Sugars
- 40g Protein
- 695mg Potassium
Dessert
Grilled avocado with strawberry and honey
Prep Time
4 hours
Cook Time
4 minutes
Servings
4 servings
Serving Size
A topped avocado half
This grilled avocado is creamy, sweet and interesting in every bite!
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Ingredients
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Preparation
- In a small bowl, gently stir together strawberries and honey. Cover and refrigerate for 1-4 hours, stirring occasionally.
- When strawberries look like they have released their natural juices, preheat grill on medium high. Lightly spray each avocado half with cooking spray.
- Place avocados on grill and let cook for 1-2 minutes. Then rotate avocados so you get crisscross grill lines. Grill for another 1-2 minutes.
- Transfer the avocado halves to plates with the flesh side up. Remove the strawberry mixture from the refrigerator and fold in the mint. Spoon the strawberry mixture over each avocado half and serve.
Nutrition
(per serving)- 165 Calories
- 11g Total Fat
- 2g Saturated Fat
- 8mg Sodium
- 0mg Cholesterol
- 17g Total Carbs
- 7g Fiber
- 8g Sugars
- 2g Protein
- 611mg Potassium
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