Healthy Meal Planner

Monday: Breakfast: Scrambled tofu with spinach and tomato Ingredients: 1 block of firm tofu, drained 1 handful of fresh spinach, washed and chopped 1 medium tomato, diced Salt and pepper to taste 1 tsp olive oil Instructions: In a non-stick pan, heat olive oil over medium-high heat. Crumble the tofu and add it to the pan. Cook for 2-3 minutes. Add spinach and tomato to the pan and cook for another 3-4 minutes. Season with salt and pepper to taste. Lunch: Lentil and vegetable soup Ingredients: 1 cup dried lentils, rinsed and drained 4 cups vegetable broth 2 cups mixed vegetables (such as carrots, celery, and onion), chopped 1 tsp olive oil Salt and pepper to taste Instructions: In a pot, heat olive oil over medium-high heat. Add the vegetables and cook until softened, about 5-6 minutes. Add the lentils and vegetable broth to the pot. Bring to a boil. Reduce heat to a simmer and cook for 20-25 minutes, or until lentils are tender. Season with salt and pepper to taste. Snack: Apple slices with almond butter Ingredients: 1 apple, sliced 2 tbsp almond butter Instructions: Spread almond butter on apple slices. Dinner: Mushroom and spinach pasta Ingredients: 8 oz whole wheat pasta 1 tbsp olive oil 2 cloves garlic, minced 8 oz mushrooms, sliced 2 cups fresh spinach Salt and pepper to taste Instructions: Cook pasta according to package instructions. In a non-stick pan, heat olive oil over medium-high heat. Add garlic and mushrooms to the pan and cook for 5-6 minutes. Add spinach to the pan and cook for another 2-3 minutes, or until wilted. Serve mushroom and spinach mixture over cooked pasta. Season with salt and pepper to taste. Tuesday: Breakfast: Overnight oats with berries Ingredients: 1/2 cup rolled oats 1/2 cup almond milk 1 tbsp chia seeds 1/4 tsp vanilla extract 1/2 cup mixed berries Instructions: In a bowl, mix together oats, almond milk, chia seeds, and vanilla extract. Cover and refrigerate overnight. Top with mixed berries before serving. Lunch: Chickpea salad with avocado dressing Ingredients: 1 can chickpeas, rinsed and drained 2 cups mixed greens 1/4 cup red onion, diced 1/4 cup cherry tomatoes, halved 1 ripe avocado 1 tbsp lemon juice Salt and pepper to taste Instructions: In a bowl, mix together chickpeas, mixed greens, red onion, and cherry tomatoes. In a blender, blend avocado and lemon juice until smooth. Drizzle avocado dressing over the salad. Season with salt and pepper to taste. Snack: Hummus and vegetable sticks Ingredients: 1/2 cup hummus 1 cup mixed vegetable sticks (such as carrots, cucumber, and bell pepper) Instructions: Serve hummus with vegetable sticks. Dinner: Vegetable stir-fry Ingredients: 1 tbsp vegetable oil 1/2 onion, sliced 2 cloves garlic, minced 1 bell pepper, sliced 2 cups broccoli florets 1 carrot, sliced 1 cup mushrooms, sliced 2 tbsp soy sauce 1 tsp cornstarch Salt and pepper to taste Instructions: In a wok or large pan, heat vegetable oil over high heat. Add onion and garlic to the wok and stir-fry for 1-2 minutes. Add bell pepper, broccoli, carrot, and mushrooms to the wok and stir-fry for 3-4 minutes or until the vegetables are tender-crisp. In a small bowl, mix together soy sauce and cornstarch. Pour the sauce over the vegetables and stir-fry for another minute. Season with salt and pepper to taste. Wednesday: Breakfast: Smoothie bowl with banana and berries Ingredients: 1 frozen banana, sliced 1/2 cup mixed berries 1/2 cup almond milk 1 tbsp honey 1 tbsp chia seeds 1/4 cup granola Instructions: In a blender, blend together frozen banana, mixed berries, almond milk, and honey until smooth. Pour smoothie into a bowl. Top with chia seeds and granola before serving. Lunch: Quinoa and vegetable bowl Ingredients: 1 cup cooked quinoa 1 cup mixed vegetables (such as zucchini, bell pepper, and onion), chopped 1 tbsp olive oil Salt and pepper to taste Instructions: In a pan, heat olive oil over medium-high heat. Add mixed vegetables to the pan and cook for 5-6 minutes or until tender. Season with salt and pepper to taste. Serve cooked quinoa in a bowl and top with sautéed vegetables. Snack: Roasted chickpeas Ingredients: 1 can chickpeas, rinsed and drained 1 tbsp olive oil 1 tsp paprika 1/2 tsp garlic powder Salt to taste Instructions: Preheat oven to 400°F. Pat dry the chickpeas with a paper towel. In a bowl, mix together chickpeas, olive oil, paprika, garlic powder, and salt. Spread chickpeas on a baking sheet and roast in the oven for 20-25 minutes, or until crispy. Dinner: Vegetable curry Ingredients: 1 tbsp vegetable oil 1/2 onion, chopped 2 cloves garlic, minced 1 bell pepper, sliced 2 cups mixed vegetables (such as carrots, potato, and cauliflower), chopped 1 can chickpeas, rinsed and drained 1 can coconut milk 2 tbsp curry powder Salt and pepper to taste Instructions: In a pot, heat vegetable oil over medium-high heat. Add onion and garlic to the pot and cook for 1-2 minutes. Add bell pepper and mixed vegetables to the pot and cook for 5-6 minutes or until tender. Add chickpeas, coconut milk, curry powder, salt, and pepper to the pot. Bring to a boil, then reduce heat to a simmer and cook for 20-25 minutes or until the vegetables are tender. Thursday: Breakfast: Avocado toast with tomato and basil Ingredients: 2 slices whole grain bread 1 ripe avocado, mashed 1 medium tomato, sliced 1/4 cup fresh basil leaves, chopped Salt and pepper to taste Instructions: Toast the bread slices in a toaster or in a pan over medium-high heat. Spread mashed avocado on each toast slice. Top with sliced tomato and chopped basil. Season with salt and pepper to taste. Lunch: Lentil and vegetable stir-fry Ingredients: 1 cup cooked lentils 2 cups mixed vegetables (such as broccoli, carrots, and bell pepper), chopped 1 tbsp vegetable oil 1 clove garlic, minced 2 tbsp soy sauce Salt and pepper to taste Instructions: In a wok or large pan, heat vegetable oil over high heat. Add garlic to the wok and stir-fry for 1-2 minutes. Add mixed vegetables to the wok and stir-fry for 3-4 minutes or until the vegetables are tender-crisp. Add cooked lentils and soy sauce to the wok and stir-fry for another minute. Season with salt and pepper to taste. Snack: Trail mix with nuts and dried fruits Ingredients: 1/2 cup mixed nuts (such as almonds, cashews, and walnuts) 1/2 cup mixed dried fruits (such as cranberries, apricots, and raisins) Instructions: Mix together nuts and dried fruits. Enjoy as a snack. Dinner: Stuffed peppers Ingredients: 4 bell peppers, tops cut off and seeded 1 cup cooked brown rice 1 can black beans, rinsed and drained 1 cup corn kernels 1/4 cup salsa 1/4 cup shredded cheddar cheese (optional) Salt and pepper to taste Instructions: Preheat oven to 375°F. In a bowl, mix together cooked brown rice, black beans, corn kernels, salsa, salt, and pepper. Stuff the bell peppers with the rice and bean mixture. Place the stuffed bell peppers in a baking dish. Bake in the oven for 30-35 minutes, or until the peppers are tender. Sprinkle shredded cheddar cheese on top of the peppers, if desired, and return to the oven for 5-7 minutes or until the cheese is melted. Friday: Breakfast: Banana pancakes Ingredients: 1 ripe banana, mashed 2 eggs 1/2 tsp vanilla extract 1/4 cup whole wheat flour 1/4 tsp baking powder 1/4 tsp cinnamon 1 tbsp vegetable oil Maple syrup (optional) Instructions: In a bowl, mix together mashed banana, eggs, and vanilla extract. In another bowl, mix together whole wheat flour, baking powder, and cinnamon. Add the dry ingredients to the wet ingredients and mix until well combined. Heat vegetable oil in a pan over medium heat. Spoon the pancake batter into the pan and cook for 1-2 minutes on each side or until golden brown. Serve pancakes with maple syrup, if desired. Lunch: Tomato and mozzarella salad Ingredients: 2 medium tomatoes, sliced 4 oz fresh mozzarella cheese, sliced 1/4 cup fresh basil leaves, chopped 1 tbsp balsamic vinegar 1 tbsp olive oil Instructions: Arrange tomato and mozzarella slices on a plate. Sprinkle chopped basil over the slices. Drizzle balsamic vinegar and olive oil over the salad. Snack: Edamame Ingredients: 1 cup frozen edamame, thawed Salt to taste Instructions: Boil edamame in salted water for 3-4 minutes or until tender. Drain edamame and season with salt to taste. Serve as a snack. Dinner: Vegetable lasagna Ingredients: 8 oz whole wheat lasagna noodles 1 tbsp olive oil 1/2 onion, chopped 2 cloves garlic, minced 2 cups mixed vegetables (such as zucchini, bell pepper, and mushroom), chopped 1 can diced tomatoes 1 cup tomato sauce 1 tsp Italian seasoning 1 cup ricotta cheese 1/4 cup grated Parmesan cheese Salt and pepper to taste Instructions: Preheat oven to 375°F. Cook lasagna noodles according to package instructions. In a pan, heat olive oil over medium-high heat. Add onion and garlic to the pan and cook for 1-2 minutes. Add mixed vegetables to the pan and cook for 5-6 minutes or until the vegetables are tender. Add diced tomatoes, tomato sauce, Italian seasoning, salt, and pepper to the pan and bring to a boil. In a bowl, mix together ricotta cheese, grated Parmesan cheese, and salt. Spread a layer of the tomato sauce mixture on the bottom of a baking dish. Place a layer of cooked lasagna noodles on top of the tomato sauce. Spread a layer of the ricotta cheese mixture over the noodles. Repeat layers of tomato sauce, noodles, and ricotta cheese until all ingredients are used up. Bake in the oven for 30-35 minutes, or until the top is golden brown and the lasagna is heated through.