One-day meal plan: creamy delights
Sometimes you just crave a rich, smooth, silky dining experience. Enjoy this full day’s meal plan with all the creamy satisfaction you could wish for – and none of the guilt!
Tofu skillet scramble
Prep Time
8 minutes
Cook Time
6 minutes
Servings
1 serving
Serving Size
About 2 cups
This tofu scramble uses savory seasonings and vegetables to create a hearty skillet dish that proves tofu is a satisfying, plant‑based alternative to eggs—perfect for a filling breakfast or easy weeknight meal.
Save time and money using store-bought 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 with 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)- 296 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
Get a 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.
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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
Turn this dish vegetarian by swapping out the chicken for 12 oz (4 servings) of protein-rich tofu.
Dessert
Grilled avocado with strawberry and honey
Prep Time
4 hours
Cook Time
4 minutes
Servings
4 servings
Serving Size
1 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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