The Weeknight Warm-Up

Soups, Salads, and Savory Meals

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Fruits & Vegetables

Fresh Spinach
Banana
Mixed Salad Greens
Tomatoes
Onion
Mushrooms
Edamame
Scallions
Cilantro
Lime
Orange
Jalapeno Pepper
Celery
Potatoes
Carrots
Garlic
Bell Peppers
Peaches
Lemon
Apples

What’s included:

Proteins

Boneless, Skinless Chicken Breasts
Eggs
Ground Beef
Salmon Fillet
No Salt Added Black Beans
Tofu
Garbanzo Beans

Dairy

Skim Milk
Nonfat Greek Yogurt
Part Skim Ricotta

Grains

Brown Rice
Mini Pretzel Twists
Whole Wheat English Muffin
Rice Cakes

Healthy Fats

Avocado

Pantry Staples/Herbs

Pesto
Unsalted Chicken Broth
No Salt Added Tomato Sauce
No Salt Added Diced Tomatoes
Dried Cranberries

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Weekly Meal Plan

Breakfast
Spinach and Banana Power Smoothie + 2 rice cakes
Mid-morning Snack
Pesto Egg Salad on Whole Wheat English Muffin
Lunch
Black Bean Soup with 1.5 cups spinach, 1 carrot, 2 Tbsp onion with 2 Tbsp citrus-lime vinaigrette dressing
Afternoon Snack
Orange
Dinner
Sheet Pan Lime Chile Salmon with Peppers and Potatoes + 1 cup milk
Breakfast
Whipped Ricotta English Muffin with Roasted Peaches
Mid-morning Snack
Pretzel twists (about 22)
Lunch
Sheet Pan Lime Chile Salmon with Peppers and Potatoes + 1 cup milk
Afternoon Snack
Edamame Guacamole with 2 stalks of celery + ½ apple
Dinner
Creamy Pesto Chicken Salad with Greens + ⅓ cup dried cranberries + 2 rice cakes
Breakfast
Spinach and Banana Power Smoothie + 2 rice cakes
Mid-morning Snack
Orange
Lunch
Creamy Pesto Chicken Salad with Greens + ⅓ cup dried cranberries + ½ cup chickpeas
Afternoon Snack
Pretzel twists (about 22)
Dinner
Sheet Pan Lime Chile Salmon with Peppers and Potatoes + ½ apple
Breakfast
Tofu Scramble
Mid-morning Snack
Banana + 1 cup milk
Lunch
Black Bean Soup with 1.5 cups spinach salad with 1 sliced carrot, ½ sliced bell pepper with 2 Tbsp citrus-lime vinaigrette
Afternoon Snack
Pesto Egg Salad on Whole Wheat English Muffin
Dinner
Meatloaf with Roasted Vegetables
Breakfast
Whipped Ricotta English Muffin with Roasted Peaches
Mid-morning Snack
½ serving pretzel twists (about 11) + 2 whole carrots and 1 celery stalk, cut
Lunch
Creamy Pesto Chicken Salad with Greens + ⅓ cup dried cranberries + ½ cup chickpeas
Afternoon Snack
Banana
Dinner
One Skillet Chicken Paprikash + 2 rice cakes + 1 apple
Breakfast
Tofu Scramble + toasted whole wheat English muffin
Mid-morning Snack
Pretzel twists (about 22) + 1 cup milk
Lunch
Edamame and Veggie Rice Bowl + 1 banana
Afternoon Snack
2 rice cakes + nonfat Greek yogurt
Dinner
Meatloaf with Roasted Vegetables
Breakfast
Spinach and Banana Power Smoothie + 2 rice cakes
Mid-morning Snack
Toasted whole wheat English muffin
Lunch
One Skillet Chicken Paprikash + ½ cup chickpeas + 1 cup milk
Afternoon Snack
Pretzel twists (about 22)
Dinner
Edamame and Veggie Rice Bowl + ⅓ cup dried cranberries