Nutrition Articles

84 Quick & Healthy Meals in Minutes!

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

Week 3: Breakfasts
(Get your shopping list for the week here!)
1. Easy Oatmeal Pancake
Combine 1/2 cup oats, 1/2 cup egg whites, 1/4 tsp baking powder & cinnamon to taste in a small bowl.  Cook in a greased skillet until the pancake has set. Flip and cook the other side. Serve with 1 Tbsp maple syrup and 1 tsp butter.

2. Steak & Swiss Omelet
Whisk 1 egg and 1 egg white together in a small dish. Cook 2 Tbsp chopped onion in a skillet until soft. Add the eggs and cook until set. Add 3 oz cooked steak and 1 slice Swiss cheese, fold over the omelet and serve with 1 slice whole-grain toast.

3. Yummy Yogurt Parfait
Layer 1 cup Greek yogurt, 1/2 cup fruit & 1 serving granola in a dish and serve. 

4. Creamy Honey Toast & Berries
Combine 2 Tbsp cream cheese with 1 tsp honey, then spread on 2 slices whole-grain toast. Top with 1/2 cup berries and sandwich the two slices together. 

5. Hearty Sweet Potato-Sausage Hash
Pierce 1 small sweet potato with a fork and microwave on high until tender. Cook 2 Tbsp chopped onion and 1 breakfast sausage patty in a skillet until meat is cooked through. Add 1 cup kale and cook until wilted. Chop sweet potato and stir into hash. 

6. Peachy Keen Smoothie
Combine 1 cup skim milk, 1/2 tsp vanilla extract, 1 cup peaches & 1 frozen banana in a blender until smooth. 

7. Avocado Breakfast Toast
Top 2 slices whole-grain bread with 1/3 of an avocado, 1 scrambled egg, and 2 tomato slices. Season with black pepper and salt.

Week 3: Lunches

1. Cheesy Broccoli and Rice
Cook 1 cup broccoli and combine with 1/2 cup cooked brown rice, 1/4 cup Greek yogurt, 1/4 cup shredded Cheddar cheese & 1/4 tsp Dijon mustard. Heat until the cheese has melted, and season with black pepper

2. 'I-Can't-Believe-It's-Not-Meatball' Sub
Heat 1 serving veggie (soy-based) meatballs according to the package directions. Microwave 1 cup fresh spinach and 1/2 cup marinara sauce in a bowl covered with a wet paper towel until the spinach has wilted. Place 1 oz mozzarella cheese inside a whole-grain pita, then add the meatballs, spinach and sauce. 

3. Sausage-Stuffed Pita Sandwich
Cook 1 cup bell pepper strips in a skillet until soft and starting to brown. Add 1 cooked and sliced chicken sausage and 1/2 cup marinara sauce, and cook until heated through. Transfer to a whole-grain pita, adding cheese if desired. 

4. Peanutty Chicken & Veggies
Heat 1 package Green Giant Antioxidant Blend Frozen Vegetables with Olive Oil Seasoning according to package directions. Then combine with 3 oz cooked chicken, 1/2 cup cooked brown rice & 2 Tbsp prepared peanut sauce and heat through. 

5. Smothered Chicken Burrito
Fill 1 whole-grain tortilla with 3 oz chopped cooked chicken, 1/2 cup assorted vegetables & 1/4 cup low-fat Cheddar cheese. Microwave until sauce is bubbling and the burrito is steaming. Combine 1/4 cup salsa and 1/4 cup Greek yogurt in a small bowl, then spread over the burrito.

6. Avocado Chicken Salad
Combine 1/3 of an avocado, 1 Tbsp chopped onion, 1 Tbsp Greek yogurt, juice of 1/2 lime and 1 Tbsp chopped cilantro in a small bowl. Add 3 oz shredded cooked chicken and spread between 2 slices of whole-grain bread; add desired condiments. 

7. Slim & Satisfying Mac 'n Cheese
Cook 1 cup chopped cauliflower in a skillet until tender, then combine with 1 oz cooked whole-grain pasta, 1/4 cup Greek yogurt, 1/4 cup shredded low-fat Cheddar cheese, 1/2 tsp Dijon mustard & 1 slice cooked bacon. Heat until the cheese has melted; serve immediately. 

Week 3: Dinners

1. Shrimp & Veggie Alfredo Pasta
Heat 1 package Green Giant Healthy Vision Blend Frozen Vegetables according to package directions. Meanwhile, cook 1 oz whole-grain pasta, adding 3 oz frozen, ready-to-eat shrimp during the last minute of cooking. Combine all ingredients in a bowl, then stir in 2 Tbsp reduced-fat cream cheese. Top with 1 tsp Parmesan cheese

2. Almond-Crusted Chicken with Broccoli and Rice
Mix 1 Tbsp flour and 1/4 tsp pepper. Dip 1 (3-oz) chicken breast first into the flour mixture, then 1 beaten egg white, then 2 Tbsp almonds and 1 tsp Parmesan. Bake on a greased baking sheet at 350 until cooked through. Meanwhile, cook 1 cup broccoli and reheat 1/2 cup cooked brown rice

3. Quick Tuna Casserole
Prepare 1 oz whole-grain pasta and 1 package Green Giant Digestive Health Blend Frozen Vegetables according to package directions. Drain pasta and combine with 3 oz drained canned tuna, 1 Tbsp reduced-fat cream cheese & 1 Tbsp shredded Cheddar cheese; serve.

4. Chili Mac 'n Cheese
Prepare 1 oz whole-grain pasta according to package directions, reserving one Tbsp of the cooking water. Combine 1 serving canned chili and 2 Tbsp each Greek yogurt & shredded Cheddar cheese; heat through. Mix in the macaroni and reserved cooking water. Serve with a side of spinach salad

5. Smashed Potato with Beef and Mushrooms
Bake 1 small potato until tender. Cook 4 oz sliced beef in a skillet with 1/2 tsp olive oil until no longer pink. Season with salt & pepper; set aside. Add 1 cup sliced mushrooms and 1/2 tsp dried herbs to the empty pan, browning mushrooms. Add 2 Tbsp vegetable broth and 1 cup kale; cook until wilted. Return meat to the pan to heat through. Slice potato in half and smash it; serve meat and veggies on top.  

6. Southwest Shrimp Burrito
Cook 3 oz frozen, ready-to-eat shrimp in a skillet. Sprinkle on 1/2 tsp taco seasoning and cook until heated through. Add the shrimp to a whole-grain tortilla, then top with 2 Tbsp chopped onions, 1 chopped banana pepper & 1/4 of an avocado. Garnish with cilantro

7. 5-Minute Black Bean Soup
Combine 1 cup canned black beans, 1/4 cup salsa, a cup diced tomatoes, 1/2 cup cooked brown rice & 1/2 cup vegetable broth and heat through. Top with 1/4 of an avocado

Week 3: Snack Options
Choose 1-2 snacks each day:

Veggies dipped in 1/4 cup guacamole

1/2 cup shelled edamame, sprinkled with sea salt  

1 slice of whole-grain toast with 1 Tbsp of peanut butter  

1 cup of vegetable soup  

whole-grain tortilla sprinkled with 1/4 cup part-skim cheese and salsa, folded over and grilled

1 cup fruit salad with a dollop of Greek yogurt

1 cup whole-grain cereal with 1/2 cup skim milk

Simple smoothie made with 1 cup frozen berries and 1/2 cup skim milk

A handful of celery stalks with 1 Tbsp of peanut butter

A handful of roasted almonds

Egg white omelet made with 1/4 cup egg white and veggies and spices of your choice

1 cup of sliced cucumber with 1 oz cheese

Small whole-grain tortilla filled with chickenveggies and salsa

1 package Green Giant Healthy Heart Blend Frozen Vegetables

Half a bran muffin and 1/2 cup of berries

1/2 cup low-fat cottage cheese with 1/2 cup sliced fruit

Continued ›
‹ Previous Page   Page 3 of 4   Next Page ›
Got a story idea? Give us a shout!

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 April 7! 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.