Seven Healthy Meals with Recipes

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Monday: Mediterranean Quinoa Salad

Recipe:

Ingredients:

• 1 cup quinoa

• 2 cups water or broth

• 1 cucumber, diced

• 1 cup cherry tomatoes, halved

• 1 red bell pepper, diced

• 1/4 red onion, finely chopped

• 1/2 cup Kalamata olives, pitted and sliced

• 1/2 cup feta cheese, crumbled

• 1/4 cup fresh parsley, chopped

• 1 lemon, juiced

• 2 tbsp olive oil

• Salt and pepper to taste

Instructions:

1. Cook quinoa in water or broth according to package instructions. Let cool.

2. In a large bowl, combine quinoa, cucumber, tomatoes, bell pepper, onion, olives, and feta.

3. In a small bowl, whisk together lemon juice, olive oil, salt, and pepper. Pour over salad and toss to combine.

4. Garnish with parsley and serve chilled.

Tip: Make extra to enjoy as a quick lunch throughout the week.

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Tuesday:

Veggie Stir-Fry with Brown Rice

Recipe:

Ingredients:

• 2 cups cooked brown rice

• 1 tbsp olive oil

• 1 red bell pepper, sliced

• 1 yellow bell pepper, sliced

• 1 cup broccoli florets

• 1 carrot, julienned

• 1 zucchini, sliced

• 2 cloves garlic, minced

• 1/4 cup soy sauce

• 2 tbsp hoisin sauce

• 1 tbsp sesame oil

• 1 tsp grated ginger

• Sesame seeds for garnish

Instructions:

1. Heat olive oil in a large skillet or wok over medium-high heat.

2. Add garlic and ginger, sauté until fragrant.

3. Add bell peppers, broccoli, carrot, and zucchini. Stir-fry until tender-crisp.

4. Stir in soy sauce, hoisin sauce, and sesame oil.

5. Serve over brown rice and garnish with sesame seeds.

Tip: Customize with your favorite veggies or add tofu or chicken for extra protein.

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Wednesday: Spaghetti Squash with Marinara

Recipe:

Ingredients:

• 1 large spaghetti squash

• 2 tbsp olive oil

• 1 jar marinara sauce (or homemade)

• 1/2 cup grated Parmesan cheese

• Fresh basil for garnish

• Salt and pepper to taste

Instructions:

1. Preheat oven to 400°F (200°C).

2. Cut spaghetti squash in half lengthwise, remove seeds. Drizzle with olive oil, salt, and pepper.

3. Place cut side down on a baking sheet and roast for 30-40 minutes until tender.

4. Using a fork, scrape out the squash strands into a bowl.

5. Heat marinara sauce and pour over the squash. Mix well and top with Parmesan cheese and fresh basil.

Tip: Spaghetti squash is a great low-carb alternative to pasta.

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Thursday:

Chicken and Avocado Burrito Bowls

Recipe:

Ingredients:

• 2 chicken breasts, cooked and shredded

• 1 cup cooked brown rice

• 1 can black beans, drained and rinsed

• 1 cup corn kernels

• 1 avocado, sliced

• 1 cup cherry tomatoes, halved

• 1/4 cup red onion, finely chopped

• 1/4 cup fresh cilantro, chopped

• 1 lime, juiced

• 2 tbsp olive oil

• Salt and pepper to taste

Instructions:

1. In a bowl, combine shredded chicken, lime juice, olive oil, salt, and pepper.

2. Assemble bowls with brown rice, black beans, corn, chicken, avocado, tomatoes, and red onion.

3. Garnish with cilantro and an extra squeeze of lime juice.

Tip: Use leftover chicken from a previous meal to save time.

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Friday:

Thai Peanut Noodles

Recipe:

Ingredients:

• 8 oz rice noodles

• 1 red bell pepper, julienned

• 1 carrot, julienned

• 1 cup snap peas

• 1/4 cup chopped peanuts

• 2 green onions, sliced

• 1/4 cup fresh cilantro, chopped

Peanut Sauce:

• 1/4 cup peanut butter

• 2 tbsp soy sauce

• 1 tbsp honey or maple syrup

• 1 tbsp rice vinegar

• 1 tsp sesame oil

• 1 clove garlic, minced

• 1 tsp grated ginger

• Water to thin as needed

Instructions:

1. Cook rice noodles according to package instructions.

2. In a small bowl, whisk together all peanut sauce ingredients, adding water to reach desired consistency.

3. Toss cooked noodles with peanut sauce, bell pepper, carrot, snap peas, and green onions.

4. Garnish with chopped peanuts and cilantro.

Tip: Add grilled chicken or tofu for extra protein.

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Saturday:

Grilled Veggie Pizzas

Recipe:

Ingredients:

• Pizza dough of your choice

• 1/2 cup marinara sauce

• 1 cup shredded mozzarella cheese

• 1 zucchini, sliced

• 1 bell pepper, sliced

• 1/2 red onion, sliced

• 1/2 cup mushrooms, sliced

• Olive oil

• Italian seasoning

• Fresh basil for garnish

Instructions:

1. Preheat grill to medium-high heat.

2. Roll out pizza dough and brush with olive oil.

3. Grill dough for 2-3 minutes per side until lightly charred.

4. Spread marinara sauce over grilled dough, sprinkle with cheese, and top with veggies.

5. Close grill lid and cook until cheese is melted and bubbly.

6. Garnish with fresh basil and Italian seasoning.

Tip: Use a pizza stone on the grill for a crispier crust.

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Sunday:

Smoothie Bowl Brunch

Recipe:

Ingredients:

• 1 banana, frozen

• 1 cup mixed berries, frozen

• 1/2 cup Greek yogurt

• 1/2 cup almond milk or milk of your choice

• 1 tbsp honey or maple syrup

• Granola, sliced fruits, and chia seeds for toppings

Instructions:

1. Blend banana, berries, Greek yogurt, almond milk, and honey until smooth.

2. Pour into a bowl and top with granola, sliced fruits, chia seeds, and nuts.

Tip: Experiment with different fruits and toppings for variety.

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Enjoy these delightful and healthy meals!