One-day meal plan: crunchy cravings

An illustrated meal with avocado toast, pasta, chocolate, and text that reads "Crunchy cravings."

Sink your teeth into something new! This complete day’s worth of healthy meals is full of tasty recipes to satisfy your crunchy, crispy, crumbly cravings.

Breakfast

Avocado toast
Avocado toast
Servings 1 serving

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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.
  5. 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
Servings 1 serving

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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
  • 482mg Sodium
  • 60mg Cholesterol
  • 27g Total Carbs
  • 4g Fiber
  • 7g Sugars
  • 23g Protein
  • 798mg Potassium

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

Snack

Kale chips
Kale chips
Servings 1 serving

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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
Servings 4 servings

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Ingredients

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Preparation

  1. Preheat oven to 350° F.
  2. Cut spaghetti squash in half.
  3. On a baking sheet coated with cooking spray, place halves of squash facedown and bake for 1 hour or until tender.
  4. Heat oil in medium saucepan over medium heat.
  5. Add garlic and onion and cook until soft, about 5-7 minutes.
  6. Add diced tomatoes, pepper, herbs, and red pepper flakes.
  7. Cook until liquid is evaporated, about 2-3 minutes.
  8. Add tomato sauce and reduce heat to medium-low and simmer for 10 minutes.
  9. Let squash sit at room temperature until just cool enough to handle.
  10. Take a fork and scrape squash flesh from outside working in, creating “spaghetti noodles.”
  11. Add squash "noodles" to sauce and remove from heat.
  12. 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
Servings 24 servings

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Ingredients

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Preparation

  1. Place a sheet of parchment paper on a baking sheet.
  2. Coat with cooking spray and set aside.
  3. Add chocolate chips to a medium glass bowl.
  4. Fill a medium saucepan with 3 inches of water and bring to a boil.
  5. 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.
  6. Pour melted chocolate onto the greased baking sheet and spread it so it’s about ¼-inch thick.
  7. Sprinkle with coarse sea salt and chopped pistachios. Place the baking sheet in the refrigerator for 1 hour.
  8. Break up into uneven pieces and serve.

Nutrition

(per serving)
  • 222 Calories
  • 10g Total Fat
  • 3g Saturated Fat
  • 155mg Sodium
  • 1mg Cholesterol
  • 19g Total Carbs
  • 4g Fiber
  • 5g Sugars
  • 15g Protein
  • 94mg Potassium

Save money by replacing the pistachios with chopped peanuts or slivered almonds.

Content is brought to you by the American Heart Association. Proprietary content and tools licensed by the American Heart Association.

Swapping out ingredients will change the nutrition information per serving. 

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