One-day meal plan: international cuisine
Explore the world in a day! Let your plate lead the way with this delicious variety of global classics, including Mediterranean delicacies, Asian cuisine, and British faves.
Open-faced english muffin with veggies
Servings
1 serving
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Ingredients
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Preparation
- Toast ½ of the English muffin.
- Spray pan with cooking spray and cook egg as desired.
- Remove egg from pan and set aside.
- Spritz pan with cooking spray again, then add spinach and onion.
- Sauté for 2 minutes. Layer muffin half with spinach, tomato, and onion; top with egg and a sprinkle of salt and pepper.
Nutrition
(per serving)- 286 Calories
- 11g Total Fat
- 3g Saturated Fat
- 33mg Sodium
- 619mg Cholesterol
- 17g Total Carbs
- 8g Fiber
- 3g Sugars
- 13g Protein
- 473mg Potassium
Curb the carbs. Lose the English muffin and double up on the spinach to save 13 grams of carbs.
Lunch
Steak and blue cheese salad with balsamic vinaigrette
Servings
1 serving
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Ingredients
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Preparation
- Let steak sit at room temperature for at least 10 minutes before cooking.
- Sprinkle evenly with salt and pepper evenly.
- Heat a large cast-iron skillet or heavy skillet over high heat.
- Add cooking oil to pan; swirl to coat.
- Add steak to pan; cook 3 minutes on each side or until browned.
- Reduce heat to medium-low; cook 1½ minutes.
- Remove steak from pan and cover loosely with foil.
- Let stand 10 minutes and cut against the grain into bite-sized strips. Serve with blue cheese on a bed of greens, drizzled with balsamic vinaigrette.
Nutrition
(per serving)- 369 Calories
- 26g Total Fat
- 8g Saturated Fat
- 340mg Sodium
- 31mg Cholesterol
- 4g Total Carbs
- 2g Fiber
- 3g Sugars
- 25g Protein
- 925mg Potassium
Trim the fat (and your budget). Swap the steak for a portobello mushroom. It’s a hearty, vegetarian sub that’s lower in fat and easier on your wallet.
Snack
Mini caprese skewers
Servings
1 serving
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Ingredients
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Preparation
- Using a toothpick, first skewer a cherry tomato.
- Then add a large basil leaf followed by a mozzarella ball, so the end result looks like a mini kebab.
- Sprinkle with pepper. Drizzle balsamic vinegarvinaigrette over top and sprinkle with pepper.
Nutrition
(per serving)- 60 Calories
- 5g Total Fat
- 0g Saturated Fat
- 90mg Sodium
- 8mg Cholesterol
- 3g Total Carbs
- 1g Fiber
- 3g Sugars
- 6g Protein
- 133mg Potassium
Save money by trading the fresh mozzarella for chopped cheese sticks.
Dinner
Asian peanut ginger bowl
Servings
4 servings
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Ingredients
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Preparation
- In a skillet over medium heat, heat peanut butter, water, ginger, and honey for 1 minute.
- Add in pea pods, broccoli slaw, and chicken and sauté 6 minutes until heated.
- Serve over warm brown rice.
Nutrition
(per serving)- 384 Calories
- 11g Total Fat
- 3g Saturated Fat
- 147mg Sodium
- 199mg Cholesterol
- 42g Total Carbs
- 8g Fiber
- 9g Sugars
- 29g Protein
- 1334mg Potassium
Replace the chicken with cooked seitan, tofu or yuba to make this a satisfying vegan meal.
Dessert
Berry frozen yogurt bark
Servings
4 servings
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Ingredients
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Preparation
- Line a small cookie sheet with parchment paper.
- Mix the yogurt with honey and pour onto cookie sheet, spreading it evenly to the edges.
- Top yogurt with berries. Freeze for 6-8 hours or overnight. Break up into 4 equal servings and enjoy.
Nutrition
(per serving)- 48 Calories
- 5g Total Fat
- 1g Saturated Fat
- 20mg Sodium
- 8mg Cholesterol
- 12g Total Carbs
- 2g Fiber
- 8g Sugars
- 13g Protein
- 125mg Potassium
This is a vegetarian, gluten-free snack.
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