Guide for Healthy Meals

Weekly Guide for Healthy Meals

Does planning your weekly meals ever leave you stumped for ideas? It happens to the best of us. Here's a spark of inspiration to get your creative juices flowing and help you map out a week of delicious, healthy meals. Let's transform meal planning from a routine task into an exciting journey of taste and well-being!

Monday

• Breakfast: Greek Yogurt with Mixed Berries and Honey

• Lunch: Quinoa Salad with Chickpeas, Cucumber, and Red Pepper

• Dinner: Baked Salmon with Steamed Broccoli and Brown Rice

Tuesday

• Breakfast: Oatmeal with Sliced Banana and Almonds

• Lunch: Turkey and Avocado Wrap with Whole Wheat Tortilla

• Dinner: Grilled Chicken Breast with Sweet Potato and Green Beans

Wednesday

• Breakfast: Smoothie with Spinach, Banana, and Peanut Butter

• Lunch: Healthy Egg Salad made with olive oil, salt & pepper. Add to a spinach salad with veggies

• Dinner: Vegetable Stir-Fry with Tofu or Chicken and Brown Rice

Thursday

• Breakfast: Whole Grain Toast with Avocado and Poached Egg

• Lunch: Mixed Bean Salad with Olive Oil and Lemon Dressing

• Dinner: Baked Cod with seasoned rice (recipe down below) and Steamed Asparagus

Friday

• Breakfast: Greek Yogurt with Granola and Fresh Fruit

• Lunch: Grilled Vegetable and Hummus Pita Sandwich

• Dinner: Chicken Caesar Salad with Whole Grain Croutons

Saturday

• Breakfast: Scrambled Eggs with Spinach and Feta Cheese

• Lunch: Tomato and Basil Soup with a Side of Mixed Greens

• Dinner: Grilled Shrimp with Couscous and Roasted Brussels Sprouts

Sunday

• Breakfast: Blueberry Pancakes (use whole wheat flour) with Maple Syrup

• Lunch: Caprese Salad with Fresh Mozzarella, Tomato, Basil, and Balsamic Glaze

• Dinner: Lentil Soup (recipe below) with Whole Grain Bread

Classic Lentil Soup Recipe

Ingredients:

• 1 tablespoon olive oil

• 1 medium onion, diced

• 2 carrots, peeled and diced

• 2 celery stalks, diced

• 3 garlic cloves, minced

• 1 teaspoon ground cumin

• 1/2 teaspoon ground coriander

• 1/4 teaspoon smoked paprika (optional)

• 1 and 1/2 cups dried lentils (green or brown), rinsed and picked over

• 1 large tomato, diced (or 1 can of diced tomatoes)

• 6 cups vegetable broth or water

• 1 bay leaf

• Salt and pepper to taste

• Juice of 1/2 lemon

• Fresh parsley, chopped (for garnish)

Instructions:

1. Sauté the Veggies: Heat the olive oil over medium heat in a large pot. Add the onion, carrot, celery, and sauté until the vegetables are softened for about 5 minutes.

2. Add Garlic and Spices: Stir in the minced garlic, cumin, coriander, and smoked paprika. Cook for another minute until fragrant.

3. Add Lentils and Tomatoes: Add the rinsed lentils and diced tomatoes to the pot. Stir to combine with the vegetables and spices.

4. Pour in Broth and Simmer: Add the vegetable broth and bay leaf. Bring the mixture to a boil, then reduce the heat to low and simmer, covered, for about 25-30 minutes or until the lentils are tender.

5. Season and Serve: Remove the bay leaf. Add lemon juice and season with salt and pepper to taste. You can puree part of the soup with an immersion blender if you prefer a thicker texture.

6. Garnish and Enjoy: Serve the soup hot, garnished with fresh parsley.

This lentil soup is not only a comforting meal but also versatile. Feel free to add other vegetables like spinach or kale, and adjust the spices according to your preferences. It's a perfect dish to warm you up and keep you nourished!

---

Flavorful Seasoned Rice

Ingredients:

• 1 cup basmati or long-grain rice

• 2 tablespoons olive oil or butter

• 1 small onion, finely chopped

• 2 cloves garlic, minced

• 1 3/4 cups chicken or vegetable broth

• 1/2 teaspoon salt

• 1/4 teaspoon black pepper

• 1/2 teaspoon dried thyme

• 1/2 teaspoon dried oregano

• 1/4 teaspoon paprika (optional for a bit of color and mild spice)

• Fresh parsley, chopped (for garnish)

Instructions:

1. Rinse the Rice: Start by thoroughly rinsing the rice under cold water until the water runs clear. This helps remove excess starch and prevents the rice from being too sticky.

2. Sauté Onion and Garlic: In a medium-sized pot, heat the olive oil or butter over medium heat. Add the chopped onion and sauté until translucent and soft, about 3-4 minutes. Add the minced garlic and cook for another minute until fragrant.

3. Toast the Rice: Add the rinsed rice to the pot and stir to coat with the oil. Toast the rice for about 2 minutes, stirring frequently.

4. Add Broth and Seasonings: Pour in the chicken or vegetable broth. Add salt, black pepper, dried thyme, oregano, and paprika. Stir to combine all the ingredients.

5. Cook the Rice: Bring the mixture to a boil. Once boiling, reduce the heat to low, cover, and simmer for about 18-20 minutes, or until the rice is cooked and the liquid is absorbed.

6. Rest and Fluff: Turn off the heat and let the rice sit, covered, for 5 minutes. This allows the rice to steam and become fluffy.

7. Garnish and Serve: Fluff the rice with a fork, garnish with fresh parsley, and serve.

This seasoned rice pairs beautifully with a variety of dishes, from grilled meats to vegetable stews. Feel free to get creative by adding other herbs or spices according to your taste preferences. Enjoy your flavorful journey!