Nutrition Articles

84 Quick & Healthy Meals in Minutes!

A Month's Worth of ''Fit Food'' Meal Plans

80KSHARES
Week 2: Breakfasts
(Get your shopping list for the week here!)
1. Greek Breakfast Scramble
Cook 1/4 cup chopped onions & peppers with a sprinkle of oregano and cook until veggies start to soften. Add 1 egg and 1 egg white and cook until eggs have set. Season with black pepper and salt. Top with 1 small chopped tomato and 1 oz feta cheese; serve with 1 slice whole-grain toast

2. Pear-fect English Muffin
Top 1 toasted whole-grain English muffin with 1 Tbsp almond butter. Serve with 1 sliced pear and milk.

3. Cottage Cheese with Peaches
Top 1 cup low-fat cottage cheese with 1/2 cup canned peaches. Toast 1 slice whole-grain bread and spread on 1 tsp each of butter & all-fruit jam.

4. Berry Yummy Banana Pancakes
Combine 1 mashed banana, 2 eggs, and a sprinkle of cinnamon. Pour 2 Tbsp batter at a time into a greased skillet and cook until golden brown on both sides. Serve with desired toppings and a cup of milk.  

5. Cinnamon Toast Waffles with Berry Compote
Toast 2 whole-grain toaster waffles. Combine 1 Tbsp maple syrup, 1 tsp butter, 1/4 tsp cinnamon and 1/2 cup berries in a small dish and microwave until the butter has melted and berries are soft. Top waffles with the mixture and serve with 1/2 cup Greek yogurt

6. Choco-Nana Smoothie
Combine 1 cup skim milk, 1 Tbsp unsweetened cocoa powder, 1 frozen banana & 1 Tbsp almond butter in a blender until smooth. 

7. Warming Apple-Cinnamon Oats
Cook 1/2 cup oats, using milk or water. Microwave 1 chopped apple until tender. Top the oats with the apple, 1 tsp maple syrup and 1/4 tsp cinnamon. Serve with 1 cup milk

Week 2: Lunches

1. Tofu & Veggie Stir Fry
Heat 1 package Green Giant Antioxidant Blend Frozen Vegetables Blend with Olive Oil Seasoning according to package directions. Combine with 1/2 cup cooked brown rice and 3 oz firm tofu and cook until heated through. Top with 1 tsp toasted sesame seeds

2. Creamy BLT Pasta Salad
Thoroughly combine 1 cup cooked whole-wheat pasta, 1/2 cup chopped cherry tomatoes, 1 cup chopped Romaine, 2 Tbsp chopped red onion, 2 slices chopped cooked bacon, 1 Tbsp Ranch dressing & 1 Tbsp Greek yogurt in a bowl and serve.

3. Souped-Up Veggie Soup
Heat 1 serving vegetable (or beef and vegetable) soup and boost the flavor with your choice of chopped herbspestohummus, or ricotta cheese. Serve with a whole-grain roll.

4. Buffalo Chicken & Quinoa Salad
Toss 3 oz chicken with 1/2 tsp hot sauce, then add 3 cups chopped Romaine, 1 chopped carrot, 1 stalk chopped celery & 1/2 cup cooked quinoa. Toss to combine. Serve with 2 Tbsp light blue cheese dressing and additional hot sauce, if desired. 

5. Easy Peas-y Ravioli
Prepare 1 serving frozen cheese or meat ravioli according to package directions, adding 1/2 cup frozen peas in the last two minutes of cooking. Reserve 1 Tbsp of the cooking water. Drain ravioli and peas, then toss with 1 Tbsp prepared pesto and cooking water. Top with 1 tsp Parmesan cheese

6. Italian Marinara Pasta
Cook and drain 1 oz whole-grain pasta. Heat 1 package Green Giant Healthy Heart Blend Frozen Vegetables according to package directions. Stir together 3 oz cooked ground turkey and 1/2 cup marinara sauce, then heat in the microwave. Top pasta with veggie blend, turkey and sauce. 

7. Creamy Chicken Pita
Combine 2 Tbsp Greek yogurt, 1/2 clove minced garlic, 1 Tbsp chopped parsley, 1/4 tsp black pepper & 1/2 tsp lemon juice in a small bowl. Stir in 3 oz cooked chicken. Transfer to a whole-grain pita, and add assorted veggies of choice. 

Week 2: Dinners

1. Winner, Winner Chicken Dinner
Heat 1 package Green Giant Antioxidant Blend Frozen Vegetables with Olive Oil Seasoning according to package directions. Reheat 1/2 cup cooked brown rice and 3 oz cooked chicken (chopped). Combine with the veggies, then add 2 Tbsp basil and lime juice to taste. 

2. Lean & Green Pasta Bowl
Heat 1 package Green Giant Antioxidant Blend Frozen Vegetables with Olive Oil Seasoning according to package directions. Meanwhile cook 1 oz whole-grain pasta, reserving one Tbsp of the cooking liquid. Combine the cooked, drained pasta, veggies, cooking water, 3 oz cooked chicken and 1 Tbsp prepared pesto. Garnish with Parmesan cheese, if desired. 

3. Maple Glazed Salmon with Couscous
Prepare 1/2 cup couscous according to package directions. Combine 1/2 tsp each of maple syrup & soy sauce with 1/4 tsp black pepper, then spread on 1 (4-oz) salmon fillet. Place on a greased baking sheet along with 1 cup asparagus and bake in a preheated 375 degree oven for 10 minutes. Serve over couscous.

4. Mango Island Chicken Sandwich
Combine 1 cup pre-packaged broccoli slaw with 2 tsp sesame-ginger dressing. Mix 1 Tbsp mango salsa with 3 oz shredded cooked chicken. Heat the chicken if desired. Place the chicken on a whole-grain bun, top with the slaw and 1/4 of an avocado; garnish with cilantro

5. Fast & Filling Beef Stew
Sauté 1 tsp olive oil and 1/2 small chopped onion until soft, then add 1/4 tsp each dried rosemary & thyme and 4 oz sliced lean beef. Cook until the beef is no longer pink. Stir in 1 tsp flour, 1 small chopped potato and 1 chopped carrot. Cook for two minutes, then add 1/2 cup water. Cover and cook until the veggies are tender. 

6. Teriyaki Beef & Veggie Stir Fry
Steam 1 cup snow peas and 1/2 sliced bell pepper until tender, then mix with 4 oz sliced cooked beef and 1/2 cup cooked brown rice. Top with 2 Tbsp teriyaki sauce and heat through. 

7. Turkey Pizza Burger
Broil 1 (4-oz) turkey burger until no longer pink, then top with 2 Tbsp marinara sauce, 1 slice mozzarella cheese and 2 slices chopped pepperoni until cheese melts. Place on a whole-wheat bun; add spinach or fresh basil, if desired.

Week 2: Snack Options 

Choose 1-2 snacks each day:

sandwich thin topped with 1/4 cup tomato sauce and 1/4 cup part-skim cheese  

1 package Green Giant Digestive Health Blend Frozen Vegetables

Light English muffin with 1 Tbsp fat-free cream cheese and 1 Tbsp fruit spread  

1 cup cherries with 1 cup milk 

1 cup frozen blueberries, warmed in the microwave for 30 seconds, mixed with 3 oz vanilla Greek yogurt and topped with 2 graham cracker squares  

1 cup frozen grapes  

1 packet plain instant oatmeal with 1 tsp brown sugar and 1 1/2 tsp almond butter  

1 oz fresh mozzarella cheese, sliced and paired with tomato and fresh basil leaves, drizzled with 1 Tbsp olive oil

1 square of 70% dark chocolate and 1 cup berries   

rice cakes topped with 2 Tbsp hummus and cucumber slices 

1 thinly-sliced banana, baked on a greased baking sheet at 200 degrees F until golden  

1/2 a turkey sandwich on whole-wheat bread

1 oz cheese with a serving of whole-wheat crackers

1 cup of mango cubes topped with 3 oz vanilla Greek yogurt  

1 package Green Giant Healthy Weight Blend Frozen Vegetables

1 serving baked tortilla chips with salsa

Continued ›
‹ Previous Page   Page 2 of 4   Next Page ›
80KSHARES

Advertisement -- Learn more about ads on this site.

More Great Features

Connect With SparkPeople

Subscribe to our Newsletters

About The Author

Stepfanie Romine Stepfanie Romine
A former newspaper reporter, Stepfanie now writes about nutrition, health, fitness and cooking. She is a certified Ashtanga yoga teacher who enjoys running, international travel and all kinds of vegetables. See all of Stepfanie's articles.


x Lose 10 Pounds by October 12! Sign up with Email Sign up with Facebook
By clicking one of the above buttons, you're indicating that you have read and agree to SparkPeople's Terms & Conditions and Privacy Policy and that you're at least 18 years of age.