Spring Ahead! 5-Day Meal Plan

DAY 1 BREAKFAST: Berry Overnight Oats

Ingredients:

• 1/2 cup rolled oats
• 1 teaspoon maple syrup (or more to taste)
• 1 tablespoon chia seeds
• 1/2 cup almond milk
• 1/4 teaspoon vanilla
• Pinch of salt
• 1/2 cup fresh or frozen blueberries, blackberries, raspberries, and/or strawberries

Instructions:

1. Add all the ingredients to a bowl or jar and stir until combined.
2. Seal with a lid and place in the fridge for 2-3 hours or overnight.

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DAY 1 LUNCH: The Best Tuna Salad

Ingredients:

• 4 (5 ounce) cans tuna packed in water drained
• 1 cup mayonnaise or less to taste
• 1/3 cup celery finely chopped (about 1 rib)
• 2 tablespoons red onion minced, about 2 small slices
• 2 tablespoon sweet pickle relish
• 1 tablespoon fresh lemon juice
• 1 clove garlic minced
• salt and freshly ground black pepper

Instructions:

• In a medium bowl, combine tuna, mayonnaise, celery, onion, relish, lemon juice, and garlic. 
• Season to taste with salt and pepper (I like ½ teaspoons salt and ¼ teaspoon pepper). Serve immediately or cover and chill until serving.

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DAY 1 DINNER: Simple Grilled Salmon & Vegetables

Ingredients:

• 1 medium zucchini, halved lengthwise
• 2 red, orange and/or yellow bell peppers, trimmed, halved and seeded
• 1 medium red onion, cut into 1-inch wedges
• 1 tablespoon extra-virgin olive oil
• ½ teaspoon salt, divided
• ½ teaspoon ground pepper
• 1 ¼ pounds salmon fillet, cut into 4 portions
• ¼ cup thinly sliced fresh basil
• 1 lemon, cut into 4 wedges

Instructions:

1. Preheat grill to medium-high.
2. Brush zucchini, peppers and onion with oil and sprinkle with 1/4 teaspoon salt. Sprinkle salmon with pepper and the remaining 1/4 teaspoon salt.
3. Place the vegetables and the salmon pieces, skin-side down, on the grill. Cook the vegetables, turning once or twice, until just tender and grill marks appear, 4 to 6 minutes per side. Cook the salmon, without turning, until it flakes when tested with a fork, 8 to 10 minutes.
4. When cool enough to handle, roughly chop the vegetables and toss together in a large bowl. Remove the skin from the salmon fillets (if desired) and serve alongside the vegetables. Garnish each serving with 1 tablespoon basil and serve with a lemon wedge.

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DAY 2 BREAKFAST: The Best Scrambled Egg Toast

Ingredients:

• 2 slices bread (I use white, sourdough bread)
• ½ tbsp butter, plus more to butter the bread
• 2 eggs
• ⅓ cup good quality feta cheese crumbles
• chopped parsley or dill to garnish

Instructions:

Spread a thin layer of softened butter on both sides of the bread. Fry the bread over medium heat for about 2 minutes on each side, until a golden brown crust forms. Alternatively, you can use a toaster or toaster oven to toast your bread. 2 slices bread (I use white, sourdough bread),½ tbsp butter, plus more to butter the bread

Remove the bread from the frying pan and add ½ tbsp. of butter. Add the eggs and feta cheese and cook on medium-low heat, stirring often, for about 3-4 minutes, until the eggs are cooked through. (You might need to add just a pinch of salt, depending on your preference). (2 eggs,⅓ cup good quality feta cheese crumbles)

Divide the eggs between the bread slices and sprinkle them with freshly chopped dill or parsley. (chopped parsley or dill to garnish)

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DAY 2 LUNCH: Best Lentil Soup

Ingredients:

• ¼ cup extra virgin olive oil
• 1 medium yellow or white onion, chopped
• 2 carrots, peeled and chopped
• 4 garlic cloves, pressed or minced
• 2 teaspoons ground cumin
• 1 teaspoon curry powder
• ½ teaspoon dried thyme
• 1 large can (28 ounces) diced tomatoes, lightly drained
• 1 cup brown or green lentils, picked over and rinsed
• 4 cups vegetable broth
• 2 cups water
• 1 teaspoon salt, more to taste
• Pinch of red pepper flakes
• Freshly ground black pepper, to taste
• 1 cup chopped fresh collard greens or kale, tough ribs removed
• 1 to 2 tablespoons lemon juice (½ to 1 medium lemon), to taste

Instructions:

1. Warm the olive oil in a large Dutch oven or pot over medium heat. One-fourth cup olive oil may seem like a lot, but it adds a lovely richness and heartiness to this nutritious soup.
2. Once the oil is shimmering, add the chopped onion and carrot and cook, stirring often, until the onion has softened and is turning translucent, about 5 minutes.
3. Add the garlic, cumin, curry powder and thyme. Cook until fragrant while stirring constantly, about 30 seconds. Pour in the drained diced tomatoes and cook for a few more minutes, stirring often, in order to enhance their flavor.
4. Pour in the lentils, broth and the water. Add 1 teaspoon salt and a pinch of red pepper flakes. Season generously with freshly ground black pepper. Raise heat and bring the mixture to a boil, then partially cover the pot and reduce the heat to maintain a gentle simmer. Cook for 25 to 30 minutes, or until the lentils are tender but still hold their shape.
5. Transfer 2 cups of the soup to a blender. Securely fasten the lid, protect your hand from steam with a tea towel placed over the lid, and purée the soup until smooth. Pour the puréed soup back into the pot. (Or, use an immersion blender to blend a portion of the soup.)
6. Add the chopped greens and cook for 5 more minutes, or until the greens have softened to your liking. Remove the pot from the heat and stir in 1 tablespoon of lemon juice. Taste and season with more salt, pepper and/or lemon juice until the flavors really sing. For spicier soup, add another pinch or two of red pepper flakes.
7. Serve while hot. Leftovers will keep well for about 4 days in the refrigerator, or can be frozen for several months (just defrost before serving).

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DAY 2 DINNER: Easy Chicken Stir Fry Recipe

Ingredients:

• 1 lb boneless, skinless chicken breast cut into 1 inch cubes
• salt and pepper to taste
• 2 tbsp olive oil divided
• 2 cups broccoli florets
• 1/2 yellow bell pepper cut into 1 inch pieces
• 1/2 red bell pepper cut into 1 inch pieces
• 1/2 cup baby carrots sliced
• 2 tsp minced ginger
• 2 garlic cloves minced

Stir Fry Sauce Ingredients:

• 1 tbsp corn starch
• 2 tbsp cold water
• 1/4 cup low sodium chicken broth
• 3 tbsp low sodium soy sauce
• 1/4 cup honey
• 1 tbsp toasted sesame oil
• 1/2 tsp crushed red pepper flakes

Instructions:

• In a medium size bowl, whisk together corn starch and water. Add remaining ingredients (chicken broth, soy sauce, honey, and toasted sesame oil, red pepper flakes) and whisk to combine. Set aside.
• Add one tablespoon of olive oil to a large skillet or wok and heat over medium high heat.
• Add chicken (in batches if necessary) and season with salt and pepper. Cook for 3 to 5 minutes or until cooked through. Remove from skillet.
• Reduce heat to medium and add remaining tablespoon of oil to the skillet.
• Add broccoli, bell pepper, and carrots and cook, stirring occasionally, just until crisp tender. Add ginger and garlic and cook for an additional minute.
• Add chicken back into the skillet and stir to combine.
• Whisk stir fry sauce and pour over chicken and vegetables and stir gently to combine.
• Bring to a boil, stirring occasionally, and let boil for one minute.
• Serve with rice and/or chow mein if desired.

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DAY 3 BREAKFAST: Yogurt Parfait

Ingredients:

• 2 cups vanilla yogurt
• 1 cup granola
• 8 blackberries

Instructions:

Layer 1 cup yogurt, 1/2 cup granola, and 4 blackberries in a large glass; repeat layers.

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DAY 3 LUNCH: Tofu Tacos

Ingredients:

• 2 tablespoon extra-virgin olive oil divided
• 1 tablespoon soy sauce or use tamari to make gluten free
• 1 teaspoon chili powder
• 1 teaspoon chipotle chili powder pretty hot! reduce to 1/2 teaspoon if sensitive to spice
• 1 teaspoon ground cumin
• ½ teaspoon garlic powder
• ½ teaspoon onion powder
• 1 (14-ounce) block extra-firm tofu drained and patted dry
• 1 (14-ounce) can black beans rinsed and drained
• ½ cup prepared salsa
• 2 tablespoons nutritional yeast

For serving:

• Warm corn or flour tortillas
• Sliced avocado, chopped cilantro, salsa, cheese (dairy free if needed), tomatoes, and/or any of your favorite taco fixings

Instructions:

• Place a rack in the upper third of your oven and turn the broiler to high.
• In the bottom of a large mixing bowl, whisk together 1 tablespoon olive oil, soy sauce, chili powder, chipotle chili powder, cumin, garlic powder, and onion powder. Crumble the tofu into small pieces in the bowl. With a fork, stir to combine. The tofu should be in small bits. Toss until the tofu is evenly coated with the spices. I find it fastest and easiest to use my hands.
• Heat the remaining 1 tablespoon olive oil in a large, ovenproof skillet over medium high. Add the tofu crumbles. Cook, stirring occasionally, until the tofu is dry and the moisture has cooked off, about 6 minutes. Add the black beans, salsa, and nutritional yeast. Cook until warmed through and the salsa liquid has cooked off, about 1 to 2 minutes more.
• Spread the tofu mixture into an even layer. Place under the broiler and cook until darkened on top, about 4 minutes. Remove from the oven, stir to expose new parts of the tofu to the top, then spread back into a single layer. Return to the oven and broil 4 additional minutes. Remove from the oven and repeat the stirring and broiling once more (3 times total). Pile the filling inside warm tortillas and top with all of your favorite fixings.

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DAY 3 DINNER: Creamy Garlic Chicken

Ingredients:

Chicken

• 2 large boneless skinless chicken breasts
• Salt/Pepper
• 3 teaspoons Italian seasonings
• ½ cup all-purpose flour
• 4 Tablespoons Parmesan cheese, shredded
• 3-4 Tablespoons olive oil

Sauce

• 3 Tablespoons unsalted butter
• 10 cloves garlic
• 3 Tablespoons flour
• 2 ½ cups chicken broth
• 1 beef bouillon cube or 1 tsp better than bouillon
• 1 teaspoon low sodium soy sauce, can sub Worcestershire sauce
• 1 teaspoon onion powder
• ½ teaspoon mustard powder
• ½ teaspoon dried thyme
• ½ cup heavy cream (can substitute light sour cream or Greek yogurt)
• ½ cup Parmesan cheese, (optional)

Instructions:

Prep Work:

• Combine the chicken broth, bouillon, soy sauce, onion powder, mustard powder, and thyme. Set aside.
• Combine flour and Parmesan cheese on a plate and measure out additional ingredients prior to beginning.

Cut, Pound, Dredge, and Sear the Chicken:

• Slice the chicken to create 2-3 thinner slices. Place the chicken in a gallon freezer bag (or in between saran wrap) and use the textured side of a meat mallet to pound it to ½ inch thick. Pat completely dry.
• Season with Italian seasoning and salt/pepper. Dredge each side in the flour mixture. Tap off excess.
• Heat olive oil in a large skillet over medium-high heat. Sear the chicken in batches for 4-5 minutes per side, until a golden crust has developed. Set aside and leave brown remnants in the pan.

Make the Sauce:

• Melt the butter in the skillet over medium/medium-low heat. Use a silicone spatula to “clean” the bottom of the pot. Add the garlic cloves and let them soften and caramelize for 6-7 minutes.
• Add the flour and whisk with a fork for 1-2 minutes, until raw flour smell is gone and it begins to brown.
• Add the chicken broth mixture in splashes, stirring continuously.
• Stir in the cream. Bring to a boil, then reduce heat to low. Stir in the Parmesan cheese.
• Add the chicken back to the pan along with any juice from the plate. Spoon the sauce on top. Cover and cook for 5 minutes. The sauce will continue to thicken during this time.
• Garnish with parsley and serve with mashed potatoes and roasted green beans!

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DAY 4 BREAKFAST: Healthy 5-Minute Avocado Toast

Ingredients:

• 1 avocado peeled and seeded
• 2 tablespoons chopped cilantro
• juice of 1/2 lime
• 1/2 teaspoon red pepper flakes, optional
• salt & pepper to taste
• 2 slices whole grain bread, or bread of choice
• 2 eggs, fried, scrambled, or poached, optional

Instructions:

• Toast 2 slices of whole grain in a toaster until golden and crispy.
• In a small bowl combine and mash the avocado, cilantro, lime, and salt + pepper to taste. Spread half of the mixture on each slice of toasted bread.Top with fried, scrambled, or poached egg if desired.

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DAY 4 LUNCH: Grilled Chicken Salad

Ingredients:

For the Salad:

• 2 medium Grilled Chicken Breasts diced into bite-sized pieces
• ½ cup sliced almonds
• ½ small red onion or 1 small shallot, thinly sliced
• 4 cups chopped romaine lettuce about 1 large heart
• 4 cups baby spinach about 4 ounces
• 8 ounces strawberries hulled and quartered (about 1/2 pint)
• 1 cup cherry tomatoes halved (about 6 ounces)
• 2 ripe avocados diced, divided
• ⅛ teaspoon kosher salt
• ¾ cup feta cheese

For the Dressing:

• ¼ cup freshly squeezed lemon juice
• 3 tablespoons extra-virgin olive oil
• 2 tablespoons honey
• 1 teaspoon Dijon mustard
• ½ teaspoon kosher salt
• ⅛ teaspoon ground black pepper

Instructions:

• Toast the almonds: Add the almonds to a large skillet and heat over medium. Cook, stirring constantly to prevent burning, for 2 minutes. Reduce the heat to medium-low. Continue cooking and stirring until they are fragrant and just starting to turn golden, about 3 to 5 minutes more. Immediately transfer to a plate or bowl to cool.
• Place the sliced onion in a bowl and cover with cold water. Let sit while you prepare the rest of the salad (this keeps the flavor but removes the harsh onion bite).
• Make the dressing: In a medium bowl or liquid measuring cup with a spout, briskly whisk together the lemon juice, oil, honey, mustard, salt, and pepper until evenly combined.
• In a large bowl, place the romaine and spinach. Add the strawberries, tomatoes, and 1 of the avocados. Sprinkle with salt. Drain the red onion, pat it dry, and add it as well. Add the chicken. Spoon about half of the dressing over the salad and toss to coat (I find that clean hands are an ideal tool for tossing). Assess the amount of dressing. You want the leaves to be nicely moistened but not swimming in dressing. Add a little more if needed to suit your preferences.
• Add the remaining avocado, feta, and almonds. Toss again lightly to combine. Serve immediately, with extra dressing on the side as desired.

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DAY 4 DINNER: Air Fryer Sweet Potato Tacos

Ingredients:

Sweet potatoes

• 2 large sweet potatoes peeled and cut into ½ in cubes (see notes)
• 1-2 tablespoon olive oil enough to lightly coat the potatoes
• 1 tablespoon southwest seasoning
• 1 teaspoon salt more to taste

Sriracha Ranch

• ¼ cup mayonnaise
• ¼ cup sour cream
• 2 tablespoon milk any kind
• 2 teaspoon sriracha more to taste
• ½ teaspoon white sugar
• ⅛ teaspoon garlic powder
• ⅛ teaspoon onion powder
• ⅛ teaspoon dill weed
• ¼ teaspoon salt
• ⅛ teaspoon black pepper

Tacos

• 10 corn tortillas street taco size
• shredded red cabbage
• fresh herbs try cilantro, green onion, or chives
• 1 jalapeño sliced thinly, optional
• lime

Instructions:

• Mix together all sweet potato ingredients until well combined. Start with 1 tablespoon of oil and increase as necessary until lightly coated.
• Cook the sweet potatoes. Pre-heat an air fryer to 400 °F. Cook sweet potatoes for 20 minutes, tossing them every 5 minutes. If your potatoes are still not crisp on the outside, cook for another 5 minutes.
• If you do not have an air fryer, make sure your sweet potatoes are well coated in oil, then cook in a pre-heated oven at 425 °F for 30-40 minutes, tossing every 10 minutes. Remove when potatoes have reached your desired crispiness. Note- they will not get crispy all the way through without burning.
• Meanwhile, in a small bowl, whisk together all sriracha ranch ingredients. Taste and adjust sriracha and salt level as desired.
• To warm the tortillas, heat a medium pan over med-high. Heat each tortilla for about ~1 minute per side, until light brown spots appear.
• Assemble your tacos. Distribute sweet potatoes evenly across your tortillas, then top with red cabbage, and jalapeno (if desired). Drizzle sriracha ranch, squeeze some fresh lime, and sprinkle fresh herbs over the tacos.

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DAY 5 BREAKFAST: Fruit-Topped Whole Wheat Pancakes

Ingredients:

• 3/4 cup all-purpose flour
• 3/4 cup whole wheat flour
• 1 1/2 teaspoons baking powder
• 1/2 teaspoon salt
• 1 cup 2% milk
• 2 eggs, slightly beaten
• 2 tablespoons butter or spread
• 2 cups cut-up fresh fruit
• maple syrup

Instructions:

1. Combine flours, baking powder and salt in large bowl. Beat milk, eggs and 2 tablespoons melted Country Crock Spread in medium bowl with wire whisk. Slowly whisk milk mixture into flour mixture just until combined; set aside.
2. Melt 1 tablespoon butter or spread in skillet, then drop batter by 1/4-cupfuls. Cook pancakes, turning once, until done. Repeat with remaining batter adding additional Spread to the skillet as needed. Serve pancakes topped with additional spread, maple syrup and fresh fruit.

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DAY 5 LUNCH: Healthy Quinoa Salad

Ingredients:

• 1 cup Quinoa
• ▢2 cups Water
• ▢½ teaspoon Salt

For the lemon garlic dressing

• ¼ cup Cilantro (Coriander leaves) or Parsley, finely chopped
• 3 cloves Garlic , minced
• 2 tablespoon Coconut oil or Olive oil
• 3 tablespoon Lemon juice or Lime juice
• 1 tablespoon Vinegar

For the quinoa salad

• ⅓ cup Cilantro (Coriander leaves) or Parsley, finely chopped
• ⅓ cup Carrots , finely chopped
• ⅓ cup Bell pepper Red & Green bell pepper (Capsicum), chopped
• ⅓ cup Red onions , chopped
• ⅓ cup Cucumber , chopped
• ½ cup Peanuts , roasted

Instructions:

• Rinse and drain quinoa thoroughly in water twice.
• In a pan, add the drained quinoa along with water, salt and bring it to boil. Cover and cook on a medium flame for 15 minutes or until water is absorbed.
• Let it cool down, and you will see how fluffy and perfect these quinoa are.

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DAY 5 DINNER: Green Goddess Salad with Chickpeas

Ingredients:

Dressing

• 1 avocado, peeled and pitted 
• 1 ½ cups buttermilk
• ¼ cup chopped fresh herbs, such as tarragon, sorrel, mint, parsley and/or cilantro
• 2 tablespoons rice vinegar
• ½ teaspoon salt

Salad

• 3 cups chopped romaine lettuce
• 1 cup sliced cucumber
• 1 (15 ounce) can chickpeas, rinsed
• ¼ cup diced low-fat Swiss cheese
• 6 cherry tomatoes, halved if desired

Instructions:

1. To prepare dressing: Place avocado, buttermilk, herbs, vinegar and salt in a blender. Puree until smooth.
2. To prepare salad: Toss lettuce and cucumber in a bowl with 1/4 cup of the dressing. Top with chickpeas, cheese and tomatoes. (Refrigerate the extra dressing for up to 3 days.)

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HEALTHY SNACKS IDEAS

Tips: 

• Choose snacks that are low in sugar, salt, and unhealthy fats. 
• Combine different food groups for a more balanced and nutritious snack. 
• Prepare snacks in advance to avoid unhealthy impulse decisions. 
• Consider your dietary needs and preferences when selecting snacks. 

Fruits and Vegetables: 

• Fresh fruits (e.g., apples, bananas, berries, oranges)
• Vegetables with hummus or guacamole (e.g., carrots, cucumbers, bell peppers)
• Fruit and vegetable smoothies
• Kale chips

Protein and Fiber: 

• Nuts and seeds (e.g., almonds, cashews, walnuts)
• Yogurt with fruit and granola
• Oatmeal with berries and nuts
• Trail mix (nuts, seeds, dried fruit)
• Apple slices with peanut butter

Low-Fat Dairy: Cottage cheese with fruit, Cheese and whole-wheat crackers, and Ricotta cheese with herbs and vegetables. 

Other Healthy Options: Edamame (roasted or steamed), Hard-boiled eggs, Roasted chickpeas, Popcorn (air-popped or lightly salted), and Whole-grain bread with avocado or lean protein. 

Packaged Snack Ideas:

• Wallaby Organic Greek Yogurt
• White Leaf Provisions Apple & Pear Sauces
• The Good Bean Chickpea Snacks
• Skout Organics Kids Snack Bar
• Siete Chips
• SeaSnax Roasted Seaweed
• Rhythm Organic Beet Chips
• Organic Valley Mozzarella Stringles
• Natierra Freeze-Dried Strawberries
• LesserEvil Buddha Bowl Himalayan Pink Popcorn
• Cerebelly Smart Bars
• Butterfly Bakery Almond Cookies
• Brami Snacking Lupini Beans
• Bearded Brother’s Yo! Bars
• Amara Organic Smoothie Melts