Nutrition Articles

84 Quick & Healthy Meals in Minutes!

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

60KSHARES
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 ›
60KSHARES

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 February 7! Get a FREE Personalized Plan