$75 Whole Foods Meal Plan Challenge
Hi fit foodies! Are you looking for a healthy meal that is easy to prepare? Are you having a busy day but still want to make healthy food for your family? If you are, then I’ll be giving you a nutritious and easy to prepare whole foods meal plan!
Vegan and Vegetarian Breakfast
Oatmeal with Banana and Cinnamon
Banana is a healthy fruit that will give your bowl of oatmeal sweetness and a healthy dose of vitamins and minerals. It enhances the taste of your breakfast and will also add an extra amount of fiber to this rich meal.
Sprinkling your oatmeal with cinnamon is advised since it lowers your blood sugar level. Oatmeal can also decrease the risk of childhood asthma. Studies say that oatmeal may help in relieving constipation for older people.
Lunch with Veggies Bowl
Southwest Grilled Chicken Thighs + Whipped Red Potato Mash and Broccoli
No more boring chicken meals! This southwestern grilled thighs with whipped red potato mash and broccoli is a simple way to transform chicken into something everyone will want again and again. This meal is easy to pull off on busy days without using up a lot of time.
The high-protein grilled chicken makes for a good combo with a healthy veggie bowl. Chicken and potatoes usually get boring, that’s why mixing it up with some vegetables is advised.
Healthy Dinner — Top Protein Sources
Turkey Meatballs in Coconut Curry Sauce + Basmati Rice
Turkey is not only a good source of protein but also really healthy. The dark meat of a turkey contains more vitamins and minerals but also more fats and calories, so take note of that.
The fat of the turkey is in its skin but you can remove it to lessen your intake. The soluble fiber present in basmati rice helps promote the movement of material in your digestive system.
Add this to your regular menu for the next few days then send me some emails or leave a comment. I’d love to hear how my recipe is helping you have a healthier diet than usual. Happy eating with FitMenCook!
BREAKFAST: Scrambled Eggs + Oatmeal with Banana and Cinnamon
- 2 eggs
- 3 egg whites
- 1/2 cup (41g) instant oatmeal (measured dry)
- 1 banana
- Use cinnamon to enhance the flavor.
SNACK: Avocado Tuna Salad + Crispbread
- 1 can 365 white albacore tuna
- 1/2 large ripe Haas avocado
- 1/3 cup chopped celery
- 1 tablespoon Dijon mustard
- 2 slices Wasa crispbread
- sea salt & pepper to taste
Slice an avocado in half and carve the insides of one of the halves into a bowl. SAve the other cut portion in an airtight container in the fridge.
Mash the ripe avocado with a fork. Drain the tuna and then add the tuna to the bowl with mashed avocado.
Add the remaining ingredients and mix it together thoroughly.
Enjoy with crispbread or raw vegetables.
MEAL: Turkey Meatballs in Coconut Curry Sauce + Basmati Rice
For 5 servings (about 15 meatballs):
- 2 lbs 93% lean ground turkey
- 1 cup Basmati rice (measured dry)
- 1.5 tablespoon olive oil
- 1 tablespoon fresh grated ginger
- 2 garlic cloves (chopped)
- 1/2 red onion (chopped)
- 1 red bell pepper (thinly sliced)
- 1 cup low sodium chicken broth
- 1.5 cup lite coconut milk
- Seasonings for meatballs:
- 1 tablespoon cumin
- pinches of sea salt & pepper
- 1 tablespoon Garam masala
- Seasonings for sauce:
- 1 tablespoon curry powder
- 1/2 tablespoon turmeric
- 1 teaspoon cayenne (optional)
- sea salt & pepper to taste
Set the oven to 410F.
Cook basmati rice according to the instructions given and set aside once cooked.
Season the ground turkey with cumin, sea salt, pepper and garam masala. Thoroughly massage the meat with the seasonings to ensure it is well integrated. Then, form meatballs about the size of golf balls and place them on a nonstick baking sheet.
Bake the meatballs in the oven for about 15-20 minutes.
While the meatballs are baking, set a nonstick skillet on medium-high heat and add olive oil. When the skillet is hot, toss in garlic, ginger and red onion. Cook the onions until they turn brown and are somewhat translucent, then toss in the thinly sliced red bell peppers and cook for another 2 minutes.
Then add the seasonings to the skillet and stir quickly with a spatula for about 2 minutes.
Pour in the chicken broth and coconut milk and stir for another 2 minutes. When the sauce comes to a boil, reduce the heat to medium and then add the freshly cooked meatballs. Allow the meatballs to simmer in the sauce for about 5 minutes.
Enjoy the meatballs and sauce with fragrant basmati rice.
MEAL: Southwest Grilled Chicken Thighs + Whipped Red Potato Mash + Broccoli
For 5 servings:
- 2 lbs chicken thighs
- 5 medium sized red potatoes (OR ~865g)
- 2 large bunches of broccoli
- 1.5 tablespoon extra virgin olive oil
- 1.5 cup low-sodium chicken broth
- Seasonings for chicken:
- 1.5 tablespoon smoked paprika
- 2 tablespoons Sriracha
- sea salt & pepper
- Seasonings for potato mash:
- 1 tablespoon Italian seasoning
- sea salt & pepper to taste
Set the grill or oven to 350F.
Wash the dirt from the red potatoes and place them on a baking sheet. Spray them with a little olive oil and add a few pinches of sea salt and pepper. Bake the potatoes in the oven for about 45 minutes to 1 hour, until the potatoes can be easily pierced with a fork or sharp knife.
Carefully trim the fat from the chicken thighs as much as possible. Use food scissors if it is easier so that you can preserve as much of the protein as possible. Once the fat is trimmed off, then season the chicken thighs.
Place the chicken thighs on a grill, or on a baking sheet if you are using an oven, and bake for about 15 to 20 minutes, ensuring that the juice from the chicken is running clear.
While the chicken is cooking on the grill or in the oven, roast the broccoli along side! Simply spray it with a little olive oil and add a few pinches of sea salt & pepper. Roast the broccoli in the grill or in the oven for about 20 minutes.
Allow the potatoes to cool down slightly before handling. Once they are cool enough to handle, slice them down the middle and add them to a high powered blender. I used the Vitamix 750 Professional Series. Add the olive oil, seasoning and chicken broth and blend until it nice and smooth. If needed, add a few more tablespoons of chicken broth to make it nice and creamy.
Season to taste with sea salt & pepper.
Prepare your meal of chicken thighs, whipped red potatoes and broccoli.
ABOUT THE AUTHOR
Hey, I'm Kevin
My name is Kevin. My life changed when I realized that healthy living is a lifelong journey, mainly won by having a well-balanced diet and maintaining an active lifestyle.
By experimenting in the kitchen and sharing my meals on Tumblr, I learned healthy eating is not boring! By making a few adjustments to my favorite foods, I could design a diet that could help me achieve my wellness goals while satisfying my desire for BANGIN food! 😅 Now I try to help people around the world realize that same level of freedom in eating regardless of budget. Welcome, let's #DemocratizeWellness together!