Nutrition Articles

84 Quick & Healthy Meals in Minutes!

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

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Week 4: Breakfasts
(Get your shopping list for the week here!)
1. Sizzlin' Sausage Breakfast Burrito
Cook 1 ready-to-eat chicken sausage, 1/4 cup chopped onion & 1 cup kale in a skillet for five minutes. Place in the middle of a whole-grain tortilla and top with 1 slice Cheddar cheese. Roll up and eat. 

2. Better Breakfast Pizza
Cook 1 egg as desired. Top a whole-grain tortilla with 1/4 cup shredded Cheddar cheese and assorted veggies. Broil until the cheese has melted, then top with egg and serve. 

3. Banana-Berry Smoothie
Combine 1 cup skim milk, 1 cup berries & 1 frozen banana in a blender until smooth.

4. Protein-Packed Breakfast Sandwich
Cook 3 slices turkey bacon as desired, and slice into thirds. Layer the bacon and 1 sliced hard-boiled egg onto a toasted whole-grain roll. Top as desired. 

5. Spicy Breakfast Burrito Bowl
Heat through 1 cup cooked brown rice, 1/2 cup canned black beans & 1 scrambled egg in a skillet. Top with 1/4 cup shredded Cheddar cheesehot sauce & desired seasonings

6. Ricotta-Berry Waffles
Toast 2 whole-grain waffles and spread each with 2 Tbsp ricotta cheese. Top with 1 cup sliced strawberries and a sprinkling of powdered sugar or 1 tsp maple syrup. Serve with OJ or milk

7. Peanut Butter-Banana Dog
Toast 1 whole-grain hot dug bun and spread on 2 Tbsp peanut butter. Place 1 banana in the middle and drizzle with 1/2 tsp honey and a sprinkle of cinnamon.

Week 4: Lunches

1. Ruby-Red Beet Salad
Combine 1 cup roasted beets, 1 segmented orange & 1/4 cup sliced onions with 1 tsp red wine vinegar & 1/2 tsp olive oil. Sprinkle with tarragon, black pepper & a pinch of orange zest. Top with 1/2 oz shelled chopped pistachios and 1 oz feta cheese

2. Very Veggie Fried Rice
Heat 1 package Green Giant Antioxidant Blend Frozen Vegetables with Olive Oil Seasoning according to the package directions. Add vegetables, 1/2 cup cooked brown rice & 1/2 tsp low-sodium soy sauce to a pre-heated skillet. Crack 1 egg into the pan and stir until cooked. Transfer to a bowl and sprinkle with 1/2 tsp sesame seeds

3. Toasty Roast Beef Sandwich
Place 2 slices whole-grain bread on a baking sheet. Top one slice of bread with 1/4 cup sliced onions and the other with 3 oz deli roast beef and 1 slice provolone cheese. Broil until cheese has melted. 

4. Lemon & Dill Salmon Roll-up
Mix 2 Tbsp Greek yogurt, 1/2 tsp dried dill, 1/2 clove minced garlic, 1/4 tsp black pepper, 1/2 tsp lemon juice & 1 Tbsp chopped onions together in a small bowl.  Fold in 3 oz cooked salmon, then add to a whole-grain tortilla, along with 1 cup mixed greens. Roll up and serve. 

5. Chipotle Turkey Pinwheels
Combine 1 Tbsp Greek yogurt, 1 tsp chipotle pepper & 1 tsp orange marmalade in a small dish, then spread the sauce down the middle of a whole-grain tortilla. Top with 3 oz deli turkey and 2 leaves Romaine lettuce, then roll up and slice.

6. Terrific Turkey & Rice Bowl
Reheat 1/2 cup cooked brown rice and 3 oz cooked ground turkey, then top with 1 cup assorted vegetables, 1/4 cup salsa, 2 Tbsp shredded Cheddar cheese & 1 Tbsp Greek yogurt

7. Fresh Rosemary Chicken Salad
Combine 1 tsp fresh rosemary, 1 Tbsp chopped onion, 1 Tbsp Greek yogurt, 1/2 tsp lemon juice & 1 Tbsp dried cranberries. Then fold in 3 oz chopped cooked chicken and 1/2 oz chopped pecans. Top 3 cups mixed greens with the chicken mixture, along with 1/2 cup halved grapes. Serve with 1 serving whole-grain crackers

Week 4: Dinners

1. Slim Steak & Veggies
Place a 4-oz lean steak on a broiling pan, then sprinkle with 1/2 tsp pepper and 1/4 tsp dried rosemary. Broil, flipping halfway through, until it reaches desired doneness. Prepare 1 package Green Giant Healthy Heart Blend Frozen Vegetables according to package directions and serve with steak.

2. Cheesy Ravioli Bake
Place 1 serving frozen ravioli in a greased baking dish. Top with 1 cup marinara sauce and 2 Tbsp shredded mozzarella cheese. Bake at 375 until the sauce bubbles and cheese has melted. Serve with a side salad

3. Speedy Pork & Veggies
Cook 1 package Green Giant Antioxidant Blend Frozen Vegetables with Butter Sauce according to package directions. Reheat 3 oz cooked pork; serve with vegetables. 

4. Saucy BBQ Chicken Calzone
Spread 1 serving whole-grain pizza dough into a 1/2 inch-thick circle, then place 3 oz chopped cooked chicken, 2 Tbsp tomato sauce, 1 Tbsp BBQ sauce, 1/4 cup shredded Cheddar cheese, 1/2 cup chopped fresh spinach & 2 Tbsp chopped onions on one side, leaving a 1/2 inch border. Fold over dough and seal edges. Slice a couple of air vents in the top and bake in a preheated 400 degree oven for 20 minutes. 

5. Chicken Enchilada Bake
Combine 1/4 cup salsa, 2 Tbsp Cheddar cheese and 2 Tbsp Greek yogurt. Mix half with 3 oz cooked chicken; reserve the rest. Divide the chicken between two corn tortillas, roll up, and top with remaining sauce. Bake or microwave until sauce bubbles and cheese melts. Top with cilantro and serve with a side salad

6. Lemon-Pepper Tilapia with Vegetables
Prepare 1 package Green Giant Antioxidant Blend Frozen Vegetables with Butter Sauce according to package directions. Meanwhile, sprinkle 1/2 tsp lemon-pepper seasoning on 1 (4-oz) tilapia fillet. Broil on a greased baking sheet, cooking three minutes per side, until the fish easily flakes and is opaque.

7. Crispy Mexican Pizza
Divide 1/4 cup salsa between 2 corn tortillas, then top with 3 oz cooked chicken, 1/2 cup assorted vegetables and 1/4 cup shredded Cheddar cheese. Broil until the cheese has melted and garnish with condiments of choice.

Week 4: Snack Options

Choose 1-2 snacks each day: 

1/2 cup of pistachios, with shells  

1 piece whole-grain toast topped with 1/4 of a sliced avocado, sprinkled with lime juice and salt  

1 package Green Giant Antioxidant Blend Frozen Vegetables with Butter Sauce

frozen banana blended in the food processor until smooth and creamy, topped with 1 Tbsp chocolate chips  

1 slice homemade banana bread 
 
4 oz water-packed tuna topped with 1 small chopped tomatolemon juicesalt & pepper 

whole-wheat tortilla filled with 1 Tbsp hummus, 1/2 a tomato, and 1/2 cup alfalfa sprouts

dates and a small handful of almonds    

1 oz smoked salmon and 1 Tbsp of fat-free cream cheese on 1/2 a mini bagel

1 cup veggies of your choice with 2 Tbsp fat-free ranch dressing 
 
1 serving of pretzels dipped in Dijon mustard  

1 cup of Greek yogurt with a handful of fresh berries

1/2 cup of fat-free cottage cheese with 1 serving fruit of your choice

apple and 1 oz Cheddar cheese

1 small sweet potato, sliced and baked into fries with seasonings of your choice

1 package Green Giant Antioxidant Blend Frozen Vegetables with Olive Oil Seasoning
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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.


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