Eat more meatless meals this week with this healthy 7-day meal plan
All of the world’s healthiest diets have a plant slant, and studies show you don’t have to give up animal products completely to reap the benefits of eating more plants.
So this week, we’re showing you how to create plant-forward menus without giving up animal foods, like dairy, eggs, chicken, seafood and meat. We accomplished this goal by packing the menu with nuts, seeds, beans, fruits, vegetables and whole grains — delivering the goodness of plant foods in everything from a chicken burrito bowl to pesto spaghetti. Plus, we’ve included some meatless meals that are hearty, filling and full of protein.
What to Eat This Week: September 16, 2024
>>Download and print the meal plan
>>Get a 31-day walking and core workout
Monday
Breakfast: Sheet-Pan Frittata with Delicata Squash and Mushrooms
Lunch: Broccoli Cheddar Soup
Dinner: Joy Bauer’s Burrito Bowls
Snack of choice
Tuesday
Breakfast: Whole Grain Toaster Waffle with Greek Yogurt, Berries and Chia Seeds
Lunch: Mason Jar Farro Salad with Tahini Dressing
Dinner: Mojo Chicken with Avocado Salad
Snack of choice
Wednesday
Breakfast: Sheet-Pan Frittata with Delicata Squash and Mushrooms
Lunch: Broccoli Cheddar Soup
Dinner: Super Green Spaghetti with Zucchini Pesto with Shrimp
Snack of choice
Thursday
Breakfast: Whole Grain Toaster Waffle with Greek Yogurt, Berries and Chia Seeds
Lunch: Mason Jar Farro Salad with Tahini Dressing
Dinner: Slow-Cooker Green Chile Chicken Tacos
Snack of choice
Friday
Breakfast: Sheet-Pan Frittata with Delicata Squash and Mushrooms
Lunch: Broccoli Cheddar Soup
Dinner: Sunny’s Black Bean Burgers with Baked Carrot Fries
Snack of choice
Breakfast
Mornings are hard enough, so keep your breakfast routine simple. Make a batch of the sheet-pan frittata in advance for a grab-and-go option or throw together an easy meal with staple ingredients.
Sheet-Pan Frittata with Delicata Squash and Mushrooms by Frances Largeman-Roth, RDN
Serve with fruit and toast for a heartier breakfast.
Whole Grain Toaster Waffle with Yogurt and Berries
Spread toasted waffle with Greek yogurt or cottage cheese and topped with berries and chia seeds.
Lunch
Continuing with the plant-slant theme, we’ve got some plant-forward ideas for you that are easy to assemble the day of or just before your meal.
Copycat Broccoli Cheddar Soup by Casey Barber
Make your own soup with this lightened broccoli soup that contains no heavy cream.
Mason Jar Farro Salad with Tahini Dressing by Frances Largeman-Roth, RDN
This surprisingly simple mason jar salad is perfect for a portable lunch. Layer farro, chickpeas, feta and arugula under a simple tahini dressing for a flavorful and healthy salad.
Dinner
We’ve rounded up five dinners that feature plants in a variety of ways. For instance, the spaghetti includes a mix of vegetable and traditional noodles, plus zucchini in the pesto. These are strategies you can apply to your family favorites, too.
Joy Bauer's Burrito Bowls by Joy Bauer
This hearty bowl is a blueprint for balanced eating. Carbs come from quinoa and beans (which also supply some protein), healthy fats come from seeds and avocado, and protein comes from rotisserie chicken. It’s also loaded with spinach and topped with salsa to meet your veggie requirements.
Mojo Chicken with Avocado Salad by Alejandra Ramos
Protein and healthy fat are the secret to a satiating salad. Traditionally, Mojo chicken is served with black beans and rice, but we think it would also pair well with a mix of black beans and diced red peppers served in the remaining dressing. Black beans contain carbohydrates, protein and fiber, so they’re a very versatile ingredient.
Super Green Spaghetti with Zucchini Pesto by Mia Rigden
This recipe offers the best of both worlds: A combination of spaghetti and zucchini noodles means you’ll get the benefits of veggies and the satisfaction of pasta. To balance out your meal with some protein, use chickpea or lentil pasta, or serve it with some chicken or shrimp.
Slow-Cooker Green Chile Chicken Tacos by Riley Wofford
Let your slow-cooker do the work in this healthy weeknight taco dinner. Chicken thighs are combined with a delicious chile and orange marinade. Set it and forget it until dinnertime.
Sunny's Black Bean Burgers by Sunny Anderson
These burgers come together in minutes thanks to hassle-free ingredients like canned beans and frozen corn. When they’re cooked, load on the fixings and serve them with Baked Carrot Fries.
Snacks
Snacks that contain whole food sources of protein and fiber offer a winning formula that keeps you full for hours. Here are a few ideas:
Clementine and nuts
Pear and prosciutto
Pineapple and cottage cheese
Red peppers with goat cheese-pesto dip. To make dip: Mix store-bought pesto with goat cheese. Thin with olive oil if needed.
Snap peas and hummus
This article was originally published on TODAY.com
