Your 7-Day High-Fiber Meal Plan: A Week of Delicious and Healthy Eating

1. The Ultimate Mediterranean Quinoa Salad

Ingredients:

• 1 cup of cooked quinoa, cooled
• 1 cup of cherry tomatoes, halved
• 1 cup of chopped cucumber
• ½ cup of crumbled feta cheese
• ½ cup of canned chickpeas, rinsed and drained
• ¼ cup of chopped red onion
• ¼ cup of chopped fresh parsley
• For the vinaigrette: ¼ cup of olive oil, 2 tablespoons of lemon juice, 1 teaspoon of dried oregano, salt and pepper to taste

Instructions:

1. In a large bowl, combine the cooked quinoa, cherry tomatoes, cucumber, feta cheese, chickpeas, red onion, and parsley.
2. In a small bowl, whisk together the olive oil, lemon juice, oregano, salt, and pepper.
3. Pour the vinaigrette over the salad and toss to combine.
4. This salad can be made ahead of time and stored in the refrigerator for a quick and easy lunch.

2. Hearty and Comforting Lentil Soup

Ingredients:

• 1 tablespoon of olive oil
• 1 onion, chopped
• 2 carrots, chopped
• 2 celery stalks, chopped
• 2 cloves of garlic, minced
• 1 cup of brown or green lentils, rinsed
• 6 cups of vegetable broth
• 1 (14.5-ounce) can of diced tomatoes
• 1 teaspoon of cumin
• 1 teaspoon of dried thyme
• Salt and pepper to taste

Instructions:

1. In a large pot or Dutch oven, heat the olive oil over medium heat. Add the onion, carrots, and celery and sauté for 5-7 minutes, until softened.
2. Add the garlic and cook for another minute, until fragrant.
3. Stir in the lentils, vegetable broth, diced tomatoes, cumin, and thyme. Season with salt and pepper.
4. Bring the soup to a boil, then reduce the heat to low and simmer for 45-60 minutes, or until the lentils are tender.
5. Serve the soup hot, with a sprinkle of fresh parsley if desired.

3. The Best-Ever Black Bean Burgers

Ingredients:

• 1 (15-ounce) can of black beans, rinsed and drained
• ½ cup of breadcrumbs
• ¼ cup of chopped onion
• 2 cloves of garlic, minced
• 1 teaspoon of cumin
• ½ teaspoon of chili powder
• Salt and pepper to taste
• 1 tablespoon of olive oil
• 4 whole-grain burger buns
• Your favorite burger toppings: lettuce, tomato, onion, avocado, etc.

Instructions:

1. In a medium bowl, mash the black beans with a fork until they are partially broken down.
2. Stir in the breadcrumbs, onion, garlic, cumin, chili powder, salt, and pepper.
3. Form the mixture into 4 patties.
4. In a large skillet, heat the olive oil over medium heat. Cook the burgers for 4-5 minutes per side, until golden brown and heated through.
5. Serve the burgers on whole-grain buns with your favorite toppings.

4. The Creamy Chickpea Salad Sandwich

Ingredients:

• 1 (15-ounce) can of chickpeas, rinsed and drained
• ¼ cup of mayonnaise or Greek yogurt
• 2 tablespoons of chopped celery
• 2 tablespoons of chopped red onion
• 1 tablespoon of Dijon mustard
• Salt and pepper to taste
• 4 slices of whole-grain bread
• Lettuce and tomato slices, for serving

Instructions:

1. In a medium bowl, mash the chickpeas with a fork until they are partially broken down.
2. Stir in the mayonnaise or Greek yogurt, celery, red onion, and Dijon mustard. Season with salt and pepper.
3. Serve the chickpea salad on whole-grain bread with lettuce and tomato.

5. The Vibrant Stuffed Bell Peppers

Ingredients:

• 4 bell peppers, any color
• 1 cup of cooked quinoa
• 1 (15-ounce) can of black beans, rinsed and drained
• 1 cup of frozen corn, thawed
• ½ cup of your favorite salsa
• 1 teaspoon of chili powder
• ½ teaspoon of cumin
• Salt and pepper to taste
• ½ cup of shredded cheddar or Monterey Jack cheese

Instructions:

1. Preheat the oven to 375°F (190°C).
2. Cut the bell peppers in half lengthwise and remove the seeds and membranes.
3. In a medium bowl, combine the cooked quinoa, black beans, corn, salsa, chili powder, and cumin. Season with salt and pepper.
4. Spoon the quinoa mixture into the bell pepper halves.
5. Place the stuffed peppers in a baking dish and top with shredded cheese.
6. Bake for 20-25 minutes, or until the peppers are tender and the cheese is melted and bubbly.

6. The Refreshing Buddha Bowl

Ingredients:

• 1 cup of cooked brown rice
• 1 cup of roasted sweet potato cubes
• 1 cup of roasted broccoli florets
• ½ cup of edamame, shelled
• For the tahini dressing: ¼ cup of tahini, 2 tablespoons of water, 1 tablespoon of lemon juice, 1 clove of garlic (minced), salt and pepper to taste

Instructions:

1. To assemble the Buddha bowl, start with a base of brown rice.
2. Arrange the roasted sweet potatoes, broccoli, and edamame on top of the rice.
3. In a small bowl, whisk together the tahini, water, lemon juice, garlic, salt, and pepper.
4. Drizzle the tahini dressing over the Buddha bowl and serve.

7. The Zesty Chicken and White Bean Chili

Ingredients:

• 1 tablespoon of olive oil
• 1 pound of boneless, skinless chicken breasts, cut into bite-sized pieces
• 1 onion, chopped
• 2 cloves of garlic, minced
• 4 cups of low-sodium chicken broth
• 2 (15-ounce) cans of cannellini beans, rinsed and drained
• 1 (4-ounce) can of chopped green chiles
• 1 teaspoon of cumin
• ½ teaspoon of oregano
• Salt and pepper to taste
• Toppings: shredded cheese, sour cream or Greek yogurt, chopped cilantro, sliced avocado

Instructions:

1. In a large pot or Dutch oven, heat the olive oil over medium-high heat. Add the chicken and cook until browned on all sides.
2. Add the onion and cook until softened, about 5 minutes.
3. Stir in the garlic and cook for another minute, until fragrant.
4. Add the chicken broth, cannellini beans, green chiles, cumin, and oregano. Season with salt and pepper.
5. Bring the chili to a boil, then reduce the heat to low and simmer for 30 minutes, or until the chicken is cooked through and the chili has thickened.
6. Serve the chili hot, with your favorite toppings.

8. The Quick and Easy Salmon and Veggie Foil Packs

Ingredients:

• 1 (6-ounce) salmon fillet
• 1 cup of chopped vegetables (broccoli, bell peppers, zucchini, etc.)
• 1 tablespoon of olive oil
• 1 teaspoon of lemon juice
• Salt and pepper to taste

Instructions:

1. Preheat the oven to 400°F (200°C).
2. Tear off a large piece of aluminum foil. Place the vegetables in the center of the foil.
3. Drizzle the vegetables with olive oil and season with salt and pepper.
4. Place the salmon fillet on top of the vegetables.
5. Drizzle the salmon with lemon juice and season with salt and pepper.
6. Fold up the sides of the foil to create a sealed packet.
7. Bake for 15-20 minutes, or until the salmon is cooked through and the vegetables are tender.

9. The Flavorful Tofu and Veggie Stir-Fry

Ingredients:

• 1 tablespoon of sesame oil
• 1 (14-ounce) package of extra-firm tofu, pressed and cut into cubes
• 2 cups of mixed vegetables (broccoli, carrots, snow peas, etc.)
• For the sauce: ¼ cup of soy sauce, 2 tablespoons of rice vinegar, 1 tablespoon of honey or maple syrup, 1 clove of garlic (minced), 1 teaspoon of grated ginger
• Cooked brown rice, for serving

Instructions:

1. In a small bowl, whisk together the soy sauce, rice vinegar, honey or maple syrup, garlic, and ginger.
2. In a large skillet or wok, heat the sesame oil over medium-high heat. Add the tofu and cook until golden brown on all sides.
3. Add the vegetables and cook for 5-7 minutes, until tender-crisp.
4. Pour the sauce over the tofu and vegetables and cook for another minute, until the sauce has thickened.
5. Serve the stir-fry over a bed of brown rice.

10. The Simple and Satisfying Burrito Bowl

Ingredients:

• 1 cup of cooked cilantro-lime rice
• ½ cup of canned black beans, rinsed and drained
• ½ cup of frozen corn, thawed
• Toppings: salsa, guacamole, sour cream or Greek yogurt, shredded lettuce, chopped tomatoes

Instructions:

1. To assemble the burrito bowl, start with a base of cilantro-lime rice.
2. Top with black beans, corn, and your favorite burrito toppings.
3. Serve immediately and enjoy!

11. The Roasted Vegetable and Chickpea Wraps

Ingredients:

• 2 cups of mixed vegetables, chopped (broccoli, bell peppers, zucchini, etc.)
• 1 cup of canned chickpeas, rinsed and drained
• 1 tablespoon of olive oil
• Salt and pepper to taste
• 2 whole-grain tortillas
• ¼ cup of hummus

Instructions:

1. Preheat the oven to 400°F (200°C).
2. On a baking sheet, toss the vegetables and chickpeas with olive oil, salt, and pepper.
3. Roast for 20-25 minutes, or until the vegetables are tender and slightly browned.
4. To assemble the wraps, spread each tortilla with hummus.
5. Top with the roasted vegetables and chickpeas.
6. Fold in the sides of the tortilla and then roll it up tightly.

12. The Spicy Peanut Noodles with Edamame

Ingredients:

• 4 ounces of whole-wheat spaghetti or soba noodles
• 1 cup of shelled edamame
• For the sauce: ¼ cup of peanut butter, 2 tablespoons of soy sauce, 1 tablespoon of rice vinegar, 1 tablespoon of honey or maple syrup, 1 teaspoon of sriracha (or to taste), 2-3 tablespoons of hot water
• Toppings: chopped peanuts, sliced green onions, sesame seeds

Instructions:

1. Cook the noodles according to the package directions. Add the edamame to the pot during the last few minutes of cooking.
2. While the noodles are cooking, whisk together the peanut butter, soy sauce, rice vinegar, honey or maple syrup, and sriracha. Add the hot water, a tablespoon at a time, until the sauce reaches your desired consistency.
3. Drain the noodles and edamame and rinse with cold water.
4. Toss the noodles and edamame with the peanut sauce.
5. Top with chopped peanuts, green onions, and sesame seeds.

13. The Black Bean and Corn Salad

Ingredients:

• 1 (15-ounce) can of black beans, rinsed and drained
• 1 cup of frozen corn, thawed
• 1 red bell pepper, chopped
• ½ red onion, chopped
• ¼ cup of chopped fresh cilantro
• For the dressing: ¼ cup of olive oil, 2 tablespoons of lime juice, 1 teaspoon of cumin, salt and pepper to taste

Instructions:

1. In a large bowl, combine the black beans, corn, red bell pepper, red onion, and cilantro.
2. In a small bowl, whisk together the olive oil, lime juice, cumin, salt, and pepper.
3. Pour the dressing over the salad and toss to combine.
4. This salad can be served immediately, or you can let it marinate in the refrigerator for a few hours to allow the flavors to meld.

14. The Sweet Potato and Black Bean Quesadillas

Ingredients:

• 1 cup of mashed sweet potato
• ½ cup of canned black beans, rinsed and drained
• ¼ cup of chopped red onion
• ½ teaspoon of chili powder
• Salt and pepper to taste
• 4 whole-grain tortillas
• 1 cup of shredded cheddar or Monterey Jack cheese

Instructions:

1. In a medium bowl, combine the mashed sweet potato, black beans, red onion, chili powder, salt, and pepper.
2. Spread the sweet potato and black bean mixture on two of the tortillas.
3. Sprinkle with cheese and top with the remaining two tortillas.
4. Cook the quesadillas in a large skillet over medium heat for 3-4 minutes per side, until the tortillas are golden brown and the cheese is melted.
5. Cut the quesadillas into wedges and serve with salsa and guacamole.

15. The Curried Chickpea and Spinach Sauté

Ingredients:

• 1 tablespoon of olive oil
• 1 onion, chopped
• 2 cloves of garlic, minced
• 1 (15-ounce) can of chickpeas, rinsed and drained
• 4 cups of fresh spinach
• 1 tablespoon of curry powder
• Salt and pepper to taste
• Cooked brown rice or quinoa, for serving

Instructions:

1. In a large skillet, heat the olive oil over medium heat. Add the onion and cook until softened, about 5 minutes.
2. Stir in the garlic and cook for another minute, until fragrant.
3. Add the chickpeas, spinach, and curry powder. Cook for 5-7 minutes, until the spinach is wilted and the chickpeas are heated through.
4. Season with salt and pepper to taste.
5. Serve the curried chickpeas and spinach over a bed of brown rice or quinoa.

16. The Mason Jar Salad

Ingredients:

• Layer 1 (Dressing): 2 tablespoons of your favorite vinaigrette
• Layer 2 (Hard Vegetables): ½ cup of chopped carrots and cucumbers
• Layer 3 (Grains): ½ cup of cooked quinoa or brown rice
• Layer 4 (Protein): ½ cup of grilled chicken or chickpeas
• Layer 5 (Soft Vegetables & Fruits): ¼ cup of cherry tomatoes and sliced avocado
• Layer 6 (Leafy Greens): 2 cups of mixed greens

Instructions:

1. Pour the dressing into the bottom of a large mason jar.
2. Layer the remaining ingredients in the order listed above.
3. Seal the jar and store it in the refrigerator for up to 5 days.
4. When you’re ready to eat, shake the jar to distribute the dressing and then pour the salad into a bowl.

17. The Hearty Three-Bean Salad

Ingredients:

• 1 (15-ounce) can of cannellini beans, rinsed and drained
• 1 (15-ounce) can of kidney beans, rinsed and drained
• 1 (15-ounce) can of chickpeas, rinsed and drained
• 1 red onion, chopped
• For the dressing: ¼ cup of apple cider vinegar, 2 tablespoons of olive oil, 1 tablespoon of sugar or honey, salt and pepper to taste

Instructions:

1. In a large bowl, combine the cannellini beans, kidney beans, chickpeas, and red onion.
2. In a small bowl, whisk together the apple cider vinegar, olive oil, sugar or honey, salt, and pepper.
3. Pour the dressing over the bean salad and toss to combine.
4. This salad can be served immediately, or you can let it marinate in the refrigerator for a few hours to allow the flavors to meld.

18. The Savory Lentil and Walnut Pâté

Ingredients:

• 1 cup of cooked brown or green lentils
• ½ cup of toasted walnuts
• 1 tablespoon of olive oil
• 1 small onion, chopped
• 2 cloves of garlic, minced
• 1 tablespoon of soy sauce
• 1 teaspoon of dried thyme
• Salt and pepper to taste

Instructions:

1. In a food processor, combine the cooked lentils and toasted walnuts. Pulse until the mixture is coarsely chopped.
2. In a small skillet, heat the olive oil over medium heat. Add the onion and cook until softened, about 5 minutes.
3. Stir in the garlic and cook for another minute, until fragrant.
4. Add the onion and garlic mixture to the food processor with the lentils and walnuts. Add the soy sauce, thyme, salt, and pepper.
5. Process until the mixture is smooth and creamy.
6. Serve the pâté with whole-grain crackers or toast.

19. The Easy and Cheesy Broccoli and Cheese Stuffed Potatoes

Ingredients:

• 2 large baking potatoes
• 2 cups of broccoli florets, steamed
• 1 cup of shredded cheddar cheese
• 2 tablespoons of Greek yogurt or sour cream
• Salt and pepper to taste

Instructions:

1. Preheat the oven to 400°F (200°C).
2. Prick the potatoes all over with a fork. Bake for 45-60 minutes, or until the potatoes are tender.
3. Cut the potatoes in half lengthwise and scoop out the flesh, leaving a thin border.
4. In a medium bowl, mash the potato flesh with the broccoli, cheese, and Greek yogurt or sour cream. Season with salt and pepper.
5. Spoon the mixture back into the potato skins.
6. Bake for another 10-15 minutes, or until the cheese is melted and bubbly.

20. The Quick Tuna and White Bean Salad

Ingredients:

• 1 (5-ounce) can of tuna, drained
• 1 (15-ounce) can of cannellini beans, rinsed and drained
• ¼ cup of chopped red onion
• ¼ cup of chopped fresh parsley
• 2 tablespoons of olive oil
• 1 tablespoon of lemon juice
• Salt and pepper to taste

Instructions:

1. In a medium bowl, combine the tuna, cannellini beans, red onion, and parsley.
2. Drizzle with olive oil and lemon juice and toss to combine.
3. Season with salt and pepper to taste.
4. Serve immediately, or store in the refrigerator for a quick and easy lunch.

1. The Hearty and Flavorful Black Bean and Sweet Potato Chili

Ingredients:

• 1 tablespoon of olive oil
• 1 onion, chopped
• 2 cloves of garlic, minced
• 1 large sweet potato, peeled and cubed
• 1 (15-ounce) can of black beans, rinsed and drained
• 1 (14.5-ounce) can of diced tomatoes
• 1 tablespoon of chili powder
• 1 teaspoon of cumin
• Salt and pepper to taste
• Toppings: shredded cheese, sour cream or Greek yogurt, chopped cilantro, sliced avocado

Instructions:

1. In a large pot or Dutch oven, heat the olive oil over medium heat. Add the onion and cook until softened, about 5 minutes.
2. Stir in the garlic and cook for another minute, until fragrant.
3. Add the sweet potato, black beans, diced tomatoes, chili powder, and cumin. Season with salt and pepper.
4. Bring the chili to a boil, then reduce the heat to low and simmer for 30-40 minutes, or until the sweet potato is tender.
5. Serve the chili hot, with your favorite toppings.

2. The One-Pan Lemon Herb Roasted Chicken and Veggies

Ingredients:

• 4 boneless, skinless chicken breasts
• 1 pound of Brussels sprouts, trimmed and halved
• 1 pound of baby potatoes, halved
• 2 tablespoons of olive oil
• 1 teaspoon of dried oregano
• 1 teaspoon of dried thyme
• Salt and pepper to taste
• 1 lemon, sliced

Instructions:

1. Preheat the oven to 400°F (200°C).
2. On a large baking sheet, toss the Brussels sprouts and potatoes with olive oil, oregano, thyme, salt, and pepper.
3. Arrange the chicken breasts on the baking sheet with the vegetables.
4. Top the chicken and vegetables with lemon slices.
5. Bake for 25-30 minutes, or until the chicken is cooked through and the vegetables are tender and browned.

3. The Creamy and Dreamy Butternut Squash Risotto

Ingredients:

• 6 cups of vegetable broth
• 1 tablespoon of olive oil
• 1 onion, chopped
• 2 cloves of garlic, minced
• 1 ½ cups of Arborio rice
• ½ cup of dry white wine (optional)
• 2 cups of roasted butternut squash cubes
• ½ cup of grated Parmesan cheese
• Salt and pepper to taste

Instructions:

1. In a medium saucepan, bring the vegetable broth to a simmer.
2. In a large pot or Dutch oven, heat the olive oil over medium heat. Add the onion and cook until softened, about 5 minutes.
3. Stir in the garlic and cook for another minute, until fragrant.
4. Add the Arborio rice and cook for 1-2 minutes, stirring constantly, until the rice is translucent.
5. If using, pour in the white wine and cook until it has been absorbed by the rice.
6. Add a ladleful of the warm vegetable broth to the rice and stir until it has been absorbed.
7. Continue adding the broth, a ladleful at a time, stirring constantly, until the rice is cooked through and creamy. This will take about 20-25 minutes.
8. Stir in the roasted butternut squash and Parmesan cheese. Season with salt and pepper to taste.
9. Serve the risotto immediately, with an extra sprinkle of Parmesan cheese if desired.

4. The Flavor-Packed Shrimp and Asparagus Stir-Fry

Ingredients:

• 1 tablespoon of sesame oil
• 1 pound of large shrimp, peeled and deveined
• 1 bunch of asparagus, trimmed and cut into 1-inch pieces
• 1 red bell pepper, chopped
• For the sauce: ¼ cup of soy sauce, 2 tablespoons of honey or maple syrup, 1 tablespoon of rice vinegar, 1 clove of garlic (minced), 1 teaspoon of grated ginger
• Cooked brown rice, for serving

Instructions:

1. In a small bowl, whisk together the soy sauce, honey or maple syrup, rice vinegar, garlic, and ginger.
2. In a large skillet or wok, heat the sesame oil over medium-high heat. Add the shrimp and cook until pink and cooked through, about 2-3 minutes.
3. Remove the shrimp from the skillet and set aside.
4. Add the asparagus and bell pepper to the skillet and cook for 5-7 minutes, until tender-crisp.
5. Return the shrimp to the skillet and pour the sauce over the top. Cook for another minute, until the sauce has thickened.
6. Serve the stir-fry over a bed of brown rice.

5. The Hearty and Healthy Shepherd’s Pie with a Sweet Potato Topping

Ingredients:

• For the filling: 1 tablespoon of olive oil, 1 pound of lean ground turkey, 1 onion (chopped), 2 carrots (chopped), 2 celery stalks (chopped), 1 cup of frozen peas, 1 cup of chicken or vegetable broth, 1 tablespoon of Worcestershire sauce, 1 teaspoon of dried thyme, salt and pepper to taste
• For the topping: 2 large sweet potatoes (peeled and cubed), 2 tablespoons of milk or cream, 1 tablespoon of butter, salt and pepper to taste

Instructions:

1. Preheat the oven to 400°F (200°C).
2. To make the filling, heat the olive oil in a large skillet over medium-high heat. Add the ground turkey and cook until browned.
3. Add the onion, carrots, and celery and cook until softened, about 5-7 minutes.
4. Stir in the peas, broth, Worcestershire sauce, and thyme. Season with salt and pepper.
5. Bring the mixture to a simmer and cook for 10-15 minutes, until the sauce has thickened.
6. While the filling is cooking, make the topping. Boil the sweet potatoes in a large pot of water until tender, about 15-20 minutes.
7. Drain the sweet potatoes and return them to the pot. Mash the sweet potatoes with the milk or cream and butter. Season with salt and pepper.
8. Pour the filling into a baking dish. Top with the mashed sweet potatoes.
9. Bake for 20-25 minutes, or until the filling is bubbly and the topping is lightly browned.

6. The Ultimate Veggie Lasagna

Ingredients:

• 1 tablespoon of olive oil
• 1 onion, chopped
• 2 cloves of garlic, minced
• 1 zucchini, chopped
• 1 red bell pepper, chopped
• 4 cups of fresh spinach
• 1 (15-ounce) container of ricotta cheese
• 1 large egg
• ½ cup of grated Parmesan cheese
• Salt and pepper to taste
• 1 (24-ounce) jar of marinara sauce
• 9 whole-wheat lasagna noodles, cooked
• 2 cups of shredded mozzarella cheese

Instructions:

1. Preheat the oven to 375°F (190°C).
2. In a large skillet, heat the olive oil over medium heat. Add the onion, garlic, zucchini, and bell pepper and sauté for 5-7 minutes, until softened.
3. Add the spinach and cook for another minute, until wilted.
4. In a medium bowl, combine the ricotta cheese, egg, and Parmesan cheese. Season with salt and pepper.
5. To assemble the lasagna, spread a thin layer of marinara sauce in the bottom of a baking dish.
6. Arrange 3 lasagna noodles on top of the sauce. Top with half of the ricotta mixture, half of the vegetable mixture, and a third of the mozzarella cheese.
7. Repeat the layers, ending with a final layer of noodles, marinara sauce, and mozzarella cheese.
8. Bake for 30-40 minutes, or until the lasagna is bubbly and the cheese is melted and golden brown.

7. The Spicy and Smoky Blackened Salmon with Avocado Salsa

Ingredients:

• For the blackening seasoning: 1 tablespoon of smoked paprika, 1 teaspoon of cayenne pepper, 1 teaspoon of onion powder, 1 teaspoon of garlic powder, 1 teaspoon of dried thyme, salt and pepper to taste
• 4 (6-ounce) salmon fillets
• 1 tablespoon of olive oil
• For the avocado salsa: 1 avocado (diced), 1 tomato (diced), ¼ cup of chopped red onion, ¼ cup of chopped fresh cilantro, 1 tablespoon of lime juice, salt and pepper to taste

Instructions:

1. In a small bowl, combine all of the ingredients for the blackening seasoning.
2. Rub the seasoning all over the salmon fillets.
3. In a large skillet, heat the olive oil over medium-high heat. Add the salmon and cook for 4-5 minutes per side, until the salmon is cooked through and blackened on the outside.
4. While the salmon is cooking, make the avocado salsa. In a medium bowl, combine the avocado, tomato, red onion, cilantro, and lime juice. Season with salt and pepper.
5. Serve the blackened salmon with the avocado salsa.

8. The Hearty and Healthy Turkey Meatballs with Zucchini Noodles

Ingredients:

• For the meatballs: 1 pound of lean ground turkey, 1 large egg, ¼ cup of breadcrumbs, ¼ cup of grated Parmesan cheese, 2 cloves of garlic (minced), 1 teaspoon of dried oregano, salt and pepper to taste
• 1 tablespoon of olive oil
• 1 (24-ounce) jar of marinara sauce
• 4 medium zucchini, spiralized

Instructions:

1. In a large bowl, combine all of the ingredients for the meatballs. Mix until just combined.
2. Form the mixture into 1-inch meatballs.
3. In a large skillet, heat the olive oil over medium-high heat. Add the meatballs and cook until browned on all sides.
4. Pour the marinara sauce over the meatballs. Bring the sauce to a simmer, then reduce the heat to low and cook for 15-20 minutes, or until the meatballs are cooked through.
5. While the meatballs are cooking, spiralize the zucchini.
6. Serve the meatballs and sauce over the zucchini noodles.

9. The Flavorful and Filling Chicken and Chickpea Curry

Ingredients:

• 1 tablespoon of coconut oil
• 1 onion, chopped
• 2 cloves of garlic, minced
• 1 pound of boneless, skinless chicken breasts, cut into bite-sized pieces
• 1 (15-ounce) can of chickpeas, rinsed and drained
• 1 (14.5-ounce) can of diced tomatoes
• 1 (13.5-ounce) can of coconut milk
• 2 tablespoons of curry powder
• Salt and pepper to taste
• Cooked brown rice or naan bread, for serving

Instructions:

1. In a large skillet, heat the coconut oil over medium heat. Add the onion and cook until softened, about 5 minutes.
2. Stir in the garlic and cook for another minute, until fragrant.
3. Add the chicken and cook until browned on all sides.
4. Stir in the chickpeas, diced tomatoes, coconut milk, and curry powder. Season with salt and pepper.
5. Bring the curry to a simmer, then reduce the heat to low and cook for 15-20 minutes, or until the chicken is cooked through and the sauce has thickened.
6. Serve the curry over a bed of brown rice or with a side of naan bread.

10. The Easy and Delicious Sheet Pan Sausage and Veggies

Ingredients:

• 1 pound of chicken or turkey sausage, cut into 1-inch pieces
• 1 pound of broccoli florets
• 1 red bell pepper, chopped
• 1 red onion, chopped
• 2 tablespoons of olive oil
• 1 teaspoon of Italian seasoning
• Salt and pepper to taste

Instructions:

1. Preheat the oven to 400°F (200°C).
2. On a large baking sheet, toss the sausage, broccoli, bell pepper, and onion with olive oil, Italian seasoning, salt, and pepper.
3. Bake for 20-25 minutes, or until the sausage is cooked through and the vegetables are tender and browned.

11. The Colorful and Hearty Ratatouille

Ingredients:

• 1 tablespoon of olive oil
• 1 onion, chopped
• 2 cloves of garlic, minced
• 1 eggplant, chopped
• 2 zucchini, chopped
• 1 red bell pepper, chopped
• 1 (28-ounce) can of crushed tomatoes
• 1 teaspoon of dried herbs de Provence
• Salt and pepper to taste

Instructions:

1. In a large pot or Dutch oven, heat the olive oil over medium heat. Add the onion and cook until softened, about 5 minutes.
2. Stir in the garlic and cook for another minute, until fragrant.
3. Add the eggplant, zucchini, and bell pepper and cook for 10-15 minutes, until the vegetables are tender.
4. Stir in the crushed tomatoes and herbs de Provence. Season with salt and pepper.
5. Bring the ratatouille to a simmer, then reduce the heat to low and cook for 20-30 minutes, or until the vegetables are very tender and the sauce has thickened.

12. The Cozy and Comforting Chicken and Wild Rice Soup

Ingredients:

• 1 tablespoon of olive oil
• 1 onion, chopped
• 2 carrots, chopped
• 2 celery stalks, chopped
• 1 pound of boneless, skinless chicken breasts, cut into bite-sized pieces
• 6 cups of chicken broth
• 1 cup of wild rice blend
• 1 teaspoon of dried thyme
• Salt and pepper to taste

Instructions:

1. In a large pot or Dutch oven, heat the olive oil over medium heat. Add the onion, carrots, and celery and sauté for 5-7 minutes, until softened.
2. Add the chicken and cook until browned on all sides.
3. Stir in the chicken broth, wild rice, and thyme. Season with salt and pepper.
4. Bring the soup to a boil, then reduce the heat to low and simmer for 45-60 minutes, or until the rice is tender and the chicken is cooked through.

13. The Stuffed Acorn Squash with Quinoa and Cranberries

Ingredients:

• 2 acorn squash, halved and seeded
• 1 tablespoon of olive oil
• Salt and pepper to taste
• 1 cup of cooked quinoa
• ½ cup of dried cranberries
• ½ cup of chopped pecans
• 2 tablespoons of maple syrup
• 1 teaspoon of cinnamon

Instructions:

1. Preheat the oven to 400°F (200°C).
2. Brush the cut sides of the acorn squash with olive oil and season with salt and pepper.
3. Place the squash cut-side down on a baking sheet and roast for 30-40 minutes, or until tender.
4. While the squash is roasting, combine the cooked quinoa, cranberries, pecans, maple syrup, and cinnamon in a medium bowl.
5. Once the squash is tender, flip it over and fill each half with the quinoa mixture.
6. Bake for another 10-15 minutes, or until the filling is heated through.

14. The Cheesy and Delicious Chicken and White Bean Enchiladas

Ingredients:

• 2 cups of shredded cooked chicken
• 1 (15-ounce) can of cannellini beans, rinsed and drained
• 1 cup of shredded Monterey Jack cheese
• 8 whole-wheat tortillas
• 1 (10-ounce) can of red or green enchilada sauce
• Toppings: sour cream or Greek yogurt, chopped cilantro, sliced avocado

Instructions:

1. Preheat the oven to 375°F (190°C).
2. In a medium bowl, combine the shredded chicken, cannellini beans, and ½ cup of the cheese.
3. Spoon the chicken and bean mixture into the tortillas and roll them up.
4. Spread a thin layer of enchilada sauce in the bottom of a baking dish. Arrange the enchiladas in the baking dish, seam-side down.
5. Pour the remaining enchilada sauce over the enchiladas and top with the remaining ½ cup of cheese.
6. Bake for 20-25 minutes, or until the enchiladas are heated through and the cheese is melted and bubbly.
7. Serve the enchiladas with your favorite toppings.

15. The Hearty and Healthy Lentil Shepherd’s Pie

Ingredients:

• For the filling: 1 tablespoon of olive oil, 1 onion (chopped), 2 carrots (chopped), 2 celery stalks (chopped), 1 cup of brown or green lentils (rinsed), 4 cups of vegetable broth, 1 tablespoon of tomato paste, 1 teaspoon of dried thyme, salt and pepper to taste
• For the topping: 1 large head of cauliflower (cut into florets), 2 tablespoons of milk or cream, 1 tablespoon of butter, salt and pepper to taste

Instructions:

1. Preheat the oven to 400°F (200°C).
2. To make the filling, heat the olive oil in a large skillet over medium-high heat. Add the onion, carrots, and celery and cook until softened, about 5-7 minutes.
3. Stir in the lentils, vegetable broth, tomato paste, and thyme. Season with salt and pepper.
4. Bring the mixture to a simmer and cook for 30-40 minutes, until the lentils are tender and the sauce has thickened.
5. While the filling is cooking, make the topping. Boil the cauliflower in a large pot of water until tender, about 10-15 minutes.
6. Drain the cauliflower and return it to the pot. Mash the cauliflower with the milk or cream and butter. Season with salt and pepper.
7. Pour the filling into a baking dish. Top with the mashed cauliflower.
8. Bake for 20-25 minutes, or until the filling is bubbly and the topping is lightly browned.

16. The Moroccan Chickpea and Vegetable Tagine

Ingredients:

• 1 tablespoon of olive oil
• 1 onion, chopped
• 2 cloves of garlic, minced
• 1 sweet potato, peeled and cubed
• 2 carrots, chopped
• 1 (15-ounce) can of chickpeas, rinsed and drained
• 1 (14.5-ounce) can of diced tomatoes
• 1 teaspoon of cumin
• 1 teaspoon of turmeric
• ½ teaspoon of cinnamon
• Salt and pepper to taste
• Cooked couscous, for serving

Instructions:

1. In a large pot or Dutch oven, heat the olive oil over medium heat. Add the onion and cook until softened, about 5 minutes.
2. Stir in the garlic and cook for another minute, until fragrant.
3. Add the sweet potato, carrots, chickpeas, diced tomatoes, cumin, turmeric, and cinnamon. Season with salt and pepper.
4. Bring the tagine to a simmer, then reduce the heat to low and cook for 20-30 minutes, or until the vegetables are tender.
5. Serve the tagine over a bed of couscous.

17. The One-Pot Pasta with Lentils and Spinach

Ingredients:

• 1 tablespoon of olive oil
• 1 onion, chopped
• 2 cloves of garlic, minced
• 1 cup of brown or green lentils, rinsed
• 4 cups of vegetable broth
• 8 ounces of whole-wheat pasta
• 4 cups of fresh spinach
• ½ cup of grated Parmesan cheese
• Salt and pepper to taste

Instructions:

1. In a large pot or Dutch oven, heat the olive oil over medium heat. Add the onion and cook until softened, about 5 minutes.
2. Stir in the garlic and cook for another minute, until fragrant.
3. Add the lentils and vegetable broth. Bring the mixture to a boil, then reduce the heat to low and simmer for 20-25 minutes, or until the lentils are tender.
4. Stir in the pasta and cook for 8-10 minutes, or until the pasta is cooked through.
5. Stir in the spinach and Parmesan cheese. Cook for another minute, until the spinach is wilted and the cheese is melted.
6. Season with salt and pepper to taste.

18. The Salmon with Roasted Broccoli and Sweet Potatoes

Ingredients:

• 1 large sweet potato, peeled and cubed
• 1 pound of broccoli florets
• 2 tablespoons of olive oil
• Salt and pepper to taste
• 4 (6-ounce) salmon fillets
• 1 lemon, sliced

Instructions:

1. Preheat the oven to 400°F (200°C).
2. On a large baking sheet, toss the sweet potato and broccoli with olive oil, salt, and pepper.
3. Roast for 15-20 minutes, or until the vegetables are tender.
4. Push the vegetables to one side of the baking sheet and arrange the salmon fillets on the other side.
5. Top the salmon with lemon slices and season with salt and pepper.
6. Bake for another 10-15 minutes, or until the salmon is cooked through.

19. The Black Bean and Corn Salsa Chicken

Ingredients:

• 4 boneless, skinless chicken breasts
• 1 tablespoon of olive oil
• Salt and pepper to taste
• For the salsa: 1 (15-ounce) can of black beans (rinsed and drained), 1 cup of frozen corn (thawed), ½ red onion (chopped), ¼ cup of chopped fresh cilantro, 2 tablespoons of lime juice
• Cooked brown rice, for serving

Instructions:

1. Preheat the oven to 400°F (200°C).
2. Season the chicken breasts with salt and pepper.
3. In a large skillet, heat the olive oil over medium-high heat. Add the chicken and cook for 2-3 minutes per side, until browned.
4. Transfer the chicken to a baking dish.
5. In a medium bowl, combine all of the ingredients for the salsa.
6. Spoon the salsa over the chicken breasts.
7. Bake for 15-20 minutes, or until the chicken is cooked through.
8. Serve the chicken and salsa over a bed of brown rice.

20. The Hearty Minestrone Soup

Ingredients:

• 1 tablespoon of olive oil
• 1 onion, chopped
• 2 carrots, chopped
• 2 celery stalks, chopped
• 2 cloves of garlic, minced
• 6 cups of vegetable broth
• 1 (15-ounce) can of cannellini beans, rinsed and drained
• 1 (14.5-ounce) can of diced tomatoes
• 1 cup of whole-wheat pasta
• 2 cups of fresh spinach
• 1 teaspoon of dried oregano
• Salt and pepper to taste
• Grated Parmesan cheese, for serving

Instructions:

1. In a large pot or Dutch oven, heat the olive oil over medium heat. Add the onion, carrots, and celery and sauté for 5-7 minutes, until softened.
2. Stir in the garlic and cook for another minute, until fragrant.
3. Add the vegetable broth, cannellini beans, diced tomatoes, and oregano. Season with salt and pepper.
4. Bring the soup to a boil, then reduce the heat to low and simmer for 15-20 minutes.
5. Stir in the pasta and cook for 8-10 minutes, or until the pasta is cooked through.
6. Stir in the spinach and cook for another minute, until wilted.
7. Serve the soup hot, with a sprinkle of Parmesan cheese.

1. The Crispy, Crunchy, and Oh-So-Addictive Roasted Chickpeas

Ingredients:

• 1 (15-ounce) can of chickpeas, rinsed and drained
• 1 tablespoon of olive oil
• 1 teaspoon of smoked paprika
• ½ teaspoon of garlic powder
• ¼ teaspoon of cayenne pepper (or to taste)
• Salt and pepper to taste

Instructions:

1. Preheat the oven to 400°F (200°C).
2. Pat the chickpeas dry with a paper towel. The drier they are, the crispier they will be.
3. In a medium bowl, toss the chickpeas with olive oil, smoked paprika, garlic powder, cayenne pepper, salt, and pepper.
4. Spread the chickpeas in a single layer on a baking sheet.
5. Roast for 20-30 minutes, or until crispy and golden brown, shaking the pan halfway through.
6. Let the chickpeas cool completely before storing them in an airtight container.

2. The Classic Apple Slices with a High-Fiber Twist

Ingredients:

• 1 apple, sliced
• 2 tablespoons of peanut butter
• 1 teaspoon of chia seeds

Instructions:

1. Slice the apple and remove the core.
2. Spread the peanut butter on the apple slices.
3. Sprinkle with chia seeds and enjoy!

3. The No-Bake Energy Bites That Taste Like Cookie Dough

Ingredients:

• 1 cup of rolled oats
• ½ cup of peanut butter
• ⅓ cup of honey or maple syrup
• ½ cup of ground flaxseed
• ½ cup of mini chocolate chips
• 1 teaspoon of vanilla extract

Instructions:

1. In a medium bowl, combine all of the ingredients.
2. Stir until well combined.
3. Roll the mixture into 1-inch balls.
4. Store the energy bites in an airtight container in the refrigerator for up to 1 week.

4. The Refreshing and Crunchy Veggie Sticks with Hummus

Ingredients:

• 1 cup of your favorite vegetables, cut into sticks (carrots, cucumbers, bell peppers, celery, etc.)
• ¼ cup of hummus

Instructions:

1. Serve the veggie sticks with the hummus for dipping.

5. The Movie-Night Staple Made Healthy: Air-Popped Popcorn

Ingredients:

• ¼ cup of popcorn kernels
• 1 tablespoon of melted coconut oil or butter (optional)
• Salt and your favorite seasonings to taste (I love nutritional yeast for a cheesy flavor)

Instructions:

1. Air-pop the popcorn kernels according to the manufacturer’s directions.
2. If using, drizzle the popcorn with melted coconut oil or butter.
3. Season with salt and your favorite seasonings and toss to combine.

6. The Sweet and Salty Trail Mix

Ingredients:

• 1 cup of almonds
• 1 cup of walnuts
• ½ cup of pumpkin seeds
• ½ cup of dried cranberries
• ½ cup of dark chocolate chips

Instructions:

1. In a large bowl, combine all of the ingredients.
2. Store the trail mix in an airtight container for a quick and easy snack.

7. The Creamy and Dreamy Greek Yogurt Parfait

Ingredients:

• ½ cup of plain Greek yogurt
• ¼ cup of mixed berries
• 2 tablespoons of high-fiber granola

Instructions:

1. In a small glass or bowl, layer the Greek yogurt, berries, and granola.
2. Serve immediately and enjoy!

8. The Savory and Satisfying Hard-Boiled Eggs

Ingredients:

• 6 large eggs

Instructions:

1. Place the eggs in a single layer in a large pot. Cover the eggs with cold water by at least 1 inch.
2. Bring the water to a rolling boil over high heat.
3. Once the water is boiling, turn off the heat, cover the pot, and let the eggs sit for 10-12 minutes.
4. Drain the hot water and fill the pot with cold water and ice. Let the eggs cool in the ice bath for at least 5 minutes.
5. Peel the eggs and store them in the refrigerator for up to 1 week.

9. The Edamame That’s Fun to Eat

Ingredients:

• 1 cup of frozen shelled edamame
• Salt to taste

Instructions:

1. Steam or boil the edamame according to the package directions.
2. Sprinkle with salt and serve warm.

10. The Homemade Kale Chips That Are Better Than Store-Bought

Ingredients:

• 1 bunch of kale, washed and dried
• 1 tablespoon of olive oil
• Salt and garlic powder to taste

Instructions:

1. Preheat the oven to 350°F (175°C).
2. Remove the stems from the kale and tear the leaves into bite-sized pieces.
3. In a large bowl, toss the kale with olive oil, salt, and garlic powder.
4. Spread the kale in a single layer on a baking sheet.
5. Bake for 10-15 minutes, or until the kale is crispy and lightly browned.
6. Let the kale chips cool completely before storing them in an airtight container.

11. The Sweet and Spicy Mango with a Kick

Ingredients:

• 1 ripe mango, peeled and sliced
• 1 tablespoon of lime juice
• ½ teaspoon of chili powder (or to taste)

Instructions:

1. In a medium bowl, toss the mango slices with the lime juice and chili powder.
2. Serve immediately and enjoy!

12. The Mini Pizzas on Whole-Wheat English Muffins

Ingredients:

• 1 whole-wheat English muffin, split in half
• 2 tablespoons of pizza sauce
• ¼ cup of shredded mozzarella cheese
• Your favorite pizza toppings: pepperoni, mushrooms, bell peppers, etc.

Instructions:

1. Preheat the oven to 400°F (200°C).
2. Toast the English muffin halves until lightly browned.
3. Spread the pizza sauce on each English muffin half.
4. Top with mozzarella cheese and your favorite pizza toppings.
5. Bake for 5-7 minutes, or until the cheese is melted and bubbly.

13. The Cottage Cheese with a Fruity Twist

Ingredients:

• ½ cup of cottage cheese
• ¼ cup of mixed berries
• A sprinkle of cinnamon

Instructions:

1. In a small bowl, combine the cottage cheese, berries, and cinnamon.
2. Serve immediately and enjoy!

14. The Ants on a Log 2.0

Ingredients:

• 2 celery stalks
• 2 tablespoons of peanut butter
• 1 tablespoon of raisins

Instructions:

1. Cut the celery stalks into 3-4 inch pieces.
2. Spread the peanut butter on the celery stalks.
3. Top with raisins and enjoy!

15. The Homemade Fruit Leather That’s Better Than Store-Bought

Ingredients:

• 2 cups of your favorite fruit, chopped (strawberries, mangoes, peaches, etc.)
• 1 tablespoon of lemon juice

Instructions:

1. Preheat the oven to 175°F (80°C).
2. In a blender, combine the fruit and lemon juice. Blend until smooth.
3. Pour the fruit puree onto a baking sheet lined with parchment paper. Spread the puree into a thin, even layer.
4. Bake for 3-4 hours, or until the fruit leather is no longer sticky to the touch.
5. Let the fruit leather cool completely before cutting it into strips.

16. The Savory and Cheesy Quinoa Bites

Ingredients:

• 1 cup of cooked quinoa
• 1 large egg
• ½ cup of shredded cheddar cheese
• ¼ cup of breadcrumbs
• 2 tablespoons of chopped green onions
• Salt and pepper to taste

Instructions:

1. Preheat the oven to 375°F (190°C).
2. In a medium bowl, combine all of the ingredients.
3. Stir until well combined.
4. Roll the mixture into 1-inch balls and place them on a baking sheet lined with parchment paper.
5. Bake for 15-20 minutes, or until golden brown and crispy.

17. The Sweet and Crunchy Cinnamon-Roasted Almonds

Ingredients:

• 1 cup of raw almonds
• 1 tablespoon of melted coconut oil
• 1 tablespoon of maple syrup
• 1 teaspoon of cinnamon
• A pinch of salt

Instructions:

1. Preheat the oven to 350°F (175°C).
2. In a medium bowl, toss the almonds with the melted coconut oil, maple syrup, cinnamon, and salt.
3. Spread the almonds in a single layer on a baking sheet.
4. Roast for 10-15 minutes, or until golden brown and fragrant.
5. Let the almonds cool completely before storing them in an airtight container.

18. The Mini Bell Peppers Stuffed with White Bean Dip

Ingredients:

• 1 (15-ounce) can of cannellini beans, rinsed and drained
• 2 tablespoons of olive oil
• 1 tablespoon of lemon juice
• 1 clove of garlic, minced
• Salt and pepper to taste
• 1 pound of mini bell peppers, halved and seeded

Instructions:

1. In a food processor, combine the cannellini beans, olive oil, lemon juice, and garlic. Process until smooth and creamy.
2. Season with salt and pepper to taste.
3. Spoon the white bean dip into the mini bell pepper halves.
4. Serve immediately and enjoy!

19. The Oatmeal Raisin Cookies That Are Actually Good for You

Ingredients:

• 1 cup of whole-wheat flour
• 1 cup of rolled oats
• ½ teaspoon of baking soda
• ½ teaspoon of cinnamon
• ¼ teaspoon of salt
• ½ cup of softened butter
• ½ cup of brown sugar
• 1 large egg
• 1 teaspoon of vanilla extract
• ½ cup of raisins

Instructions:

1. Preheat the oven to 350°F (175°C).
2. In a medium bowl, whisk together the whole-wheat flour, oats, baking soda, cinnamon, and salt.
3. In a separate bowl, beat the butter and brown sugar together until light and fluffy.
4. Beat in the egg and vanilla extract.
5. Gradually add the dry ingredients to the wet ingredients and mix until just combined.
6. Stir in the raisins.
7. Drop rounded tablespoons of dough onto a baking sheet lined with parchment paper.
8. Bake for 10-12 minutes, or until golden brown.

20. The Frozen Yogurt Bark That’s Perfect for a Hot Day

Ingredients:

• 2 cups of plain Greek yogurt
• 2 tablespoons of honey or maple syrup
• Toppings: ½ cup of mixed berries, ¼ cup of chopped nuts, ¼ cup of granola

Instructions:

1. In a medium bowl, combine the Greek yogurt and honey or maple syrup.
2. Spread the yogurt mixture in a thin, even layer on a baking sheet lined with parchment paper.
3. Sprinkle with your favorite toppings.
4. Freeze for at least 2 hours, or until firm.
5. Break the frozen yogurt bark into pieces and serve immediately.