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Sample meal plans › High-quality diet overall
A sample week: healthy eating
A balanced everyday diet that scores well on healthy-eating indexes: plenty of vegetables, fruit, whole grains, nuts and beans, fish and healthy oils. It keeps sugary drinks, red and processed meat, refined grains, trans fat and salt low.
Not medical advice. A sample week for ideas, not a meal plan made for you. Portions are as written in each recipe and are not matched to your calorie needs. If you have a health condition, food allergies, are pregnant or take medicines (especially for diabetes or blood pressure), check with your doctor or a registered dietitian before changing how you eat.
The week
Meals with a link have a full recipe below. The others are simple meals you can put together without one.
Tips
- Fill half your plate with vegetables and fruit.
- Choose water, coffee or tea over soda and juice.
- Have fish once or twice a week and nuts or beans most days.
- Swap white bread, rice and pasta for whole-grain versions.
What studies found
Observed. US health workers with the highest healthy-eating scores (AHEI) had a 20% lower death rate than the lowest over up to 36 years. Shan 2023, JAMA Intern Med
See what it means for your longevity score
The recipes (23)
Public-domain recipes from U.S. government agencies, reproduced with their credit lines. No endorsement by these agencies is implied.
Cinnamon-Banana Overnight Oats
Ingredients- ½ medium banana, peeled
- ½ cup old-fashioned (rolled) oats
- ½-¾ cup lowfat (1%) milk, adding more for a thinner consistency if desired
- 1 tablespoon hulled hemp seeds (hemp hearts)
- 1-3 teaspoons sweetener (e.g. maple syrup, brown sugar, honey), to taste
- ¼ teaspoon ground cinnamon
- Add the banana to a pint-sized jar or other container with a lid. Mash with a fork.
- Add the oats, milk, hemp seeds, selected sweetener, and cinnamon. Stir with the fork to combine.
- Place in the refrigerator and chill overnight, or at least 5 hours.
- Serve cold, or warm briefly in the microwave before serving.
Per serving: Calories: 320Protein: 12.5 gCarbs: 50 gFibre: 6 gFat: 8.5 gSodium: 50 mg
Turkey Club Burger
Ingredients- [For turkey burger:]
- 12 oz 99 percent fat-free ground turkey
- ½ C scallions (green onions), rinsed and sliced
- ¼ tsp ground black pepper
- 1 large egg
- 1 Tbsp olive oil
- [For spread:]
- 2 Tbsp light mayonnaise
- 1 Tbsp Dijon mustard
- [For toppings:]
- 4 oz spinach or arugula, rinsed and dried
- 4 oz portabella mushroom, rinsed, grilled or broiled, and sliced (optional)
- 4 whole-wheat hamburger buns
- Preheat oven broiler on high temperature (with the rack 3 inches from heat source) or grill on medium-high heat.
- To prepare burgers, combine ground turkey, scallions, pepper, and egg, and mix well. Form into ½- to ¾-inch thick patties, and coat each lightly with olive oil.
- Broil or grill burgers for about 7–9 minutes on each side (to a minimum internal temperature of 160 °F).
- Combine mayonnaise and mustard to make a spread.
- Assemble ¾ tablespoon spread, 1 ounce spinach or arugula, several slices of grilled portabella mushroom (optional), and one burger on each bun.
Per serving: Calories: 299Protein: 29 gCarbs: 26 gFibre: 5 gFat: 11 gSodium: 393 mg
Baked Salmon Dijon
Ingredients- 1 C fat-free sour cream
- 2 tsp dried dill
- 3 Tbsp scallions (green onions), rinsed and finely chopped
- 2 Tbsp Dijon mustard
- 2 Tbsp lemon juice
- 1½ lb salmon fillet, cut into 6 portions (4 oz each)
- ½ tsp garlic powder
- ½ tsp ground black pepper
- Cooking spray
- Preheat oven to 400 °F.
- Whisk sour cream, dill, scallions, mustard, and lemon juice in a small bowl to blend.
- Lightly coat baking sheet with cooking spray.
- Place salmon, skin side down, on the prepared baking sheet. Sprinkle with garlic powder and pepper, then spread with sauce.
- Bake salmon fillets until each is opaque in the center and flakes easily with a fork in the thickest part, about 20 minutes (to a minimum internal temperature of 145 °F).
- Serve immediately.
Per serving: Calories: 196Protein: 27 gCarbs: 5 gFibre: 0 gFat: 7 gSodium: 229 mg
Vegetable Egg Scramble
Ingredients- 4 eggs (or ¾ cup egg substitute)
- 3 tablespoons water
- 1 tablespoon olive oil
- ⅓ cup diced tomato (about ½ small tomato, such as a Roma tomato)
- ¼ cup finely chopped onion (about ¼ medium onion)
- 1 cup loosely packed spinach, chopped if large (or ¼ cup frozen chopped spinach)
- ¼ teaspoon salt-free seasoning blend
- ¼ teaspoon ground black pepper
- 2 ounces Oaxaca cheese, cut into small cubes (about ½ cup; can use another cheese such as mozzarella, cheddar, or Monterrey jack)
- In small bowl, use a fork to whisk together the eggs and water. Set aside.
- Heat nonstick skillet over medium heat. Add the oil and heat until shimmering.
- Add the tomato and onion. Cook until the onion is softened, about 4-6 minutes.
- Add the spinach, salt-free seasoning, and black pepper. Cook and stir until the spinach wilts, about 2 minutes.
- Add the egg mixture. Let sit for a few seconds without stirring then, using a rubber spatula (scraper), push the egg mixture away from the edges and bottom of the pan.
- Continue to cook, gently folding with the spatula, until soft curds form, about 2-3 minutes.
- Add the cheese and continue cooking, folding gently, until the eggs are just finished cooking, about 1-2 minutes.
- Divide between two plates and serve warm.
Per serving: Calories: 225Protein: 14 gCarbs: 4.5 gFibre: 1 gFat: 17.5 gSodium: 180 mg
Lentil Soup
Ingredients- 2 Tbsp olive oil
- 2 medium carrots, diced
- 2 medium stalks celery, chopped
- 1 small yellow onion, chopped
- 2 cloves garlic, minced
- 1 tsp dried oregano
- 1 tsp dried basil
- ½ tsp ground black pepper
- 2 C dry lentils
- 1 can (14½ oz) crushed tomatoes
- 2 C vegetable broth
- 6½ C water
- In a large soup pot, heat oil over medium heat. Add carrots, celery, and onion; cook and stir until the onion is tender.
- Stir in garlic, oregano, basil, and pepper. Cook for 2 minutes.
- Stir in lentils and tomatoes, then add the vegetable broth and water.
- Cover and bring to a boil. Reduce heat and simmer for at least 1 hour or until lentils are tender.
- Store leftovers in the refrigerator and reheat on the stove or in the microwave. The soup will taste better the next day!
Per serving: Calories: 151Protein: 9 gCarbs: 24 gFibre: 7 gFat: 3 gSodium: 248 mg
Sheet Pan Chicken and Vegetables
Ingredients- 1 medium sweet potato, peeled and diced into ½-inch pieces
- 2 tablespoons olive oil
- ¼ teaspoon salt, divided
- ¼ teaspoon ground black pepper, divided
- 8 ounces (½ pound) boneless, skinless chicken breast, cut into bite-size chunks or strips
- 3-4 cups of fresh vegetables cut into bite-size pieces (red bell pepper, zucchini, yellow squash, onion, broccoli or cauliflower)
- 1 small lemon, zested and juiced
- 1 teaspoon Italian seasoning
- ½ teaspoon garlic powder (or 1 clove garlic minced)
- ¼ cup grated parmesan cheese
- Pre-heat the oven to 400°F.
- Prepare a baking sheet with parchment paper or coat with nonstick cooking spray.
- In a medium bowl, toss the diced sweet potatoes with 1 tablespoon olive oil and half of the salt and pepper.
- Spread on prepared baking sheet and bake for 10 minutes.
- Using the same bowl, add the chicken and fresh vegetables. Coat with 1 tablespoon oil and the remaining salt and pepper, lemon juice and zest, Italian seasoning, and garlic powder. Toss to coat.
- Once the sweet potatoes have cooked for 10 minutes, add the chicken and vegetables to the pan with the potatoes. Toss and spread evenly.
- Bake for 20 more minutes, tossing halfway through, until the chicken is cooked through and vegetables are tender.
- Sprinkle with parmesan. Serve warm.
Per serving: Calories: 370Protein: 28 gCarbs: 24 gFibre: 6 gFat: 20 gSodium: 495 mg
Home-Style Hummus
Ingredients- 1 (15-ounce) can no-salt-added chickpeas (garbanzo beans)
- 2 garlic cloves, peeled and smashed
- 2 tablespoons lemon juice (about ½ lemon), plus more to taste if desired
- 2 tablespoons tahini (sesame seed paste)
- 1 teaspoon extra-virgin olive oil
- ¼ teaspoon ground black pepper
- ¼ teaspoon salt
- Pinch sweet or smoked paprika
- Drain the chickpeas. Reserve the canning liquid and set aside.
- Put the chickpeas in a food processor or blender.
- Add the garlic, lemon juice, tahini, oil, black pepper, salt, and half of the reserved chickpea canning liquid (about ⅓ cup).
- Puree the until very smooth, about 2-3 minutes, adding additional canning liquid as necessary to produce a thick dip.
- Add additional lemon juice to taste, if desired.
- Transfer to a serving dish (or a storage container if you’re not eating it right away). Garnish with paprika.
- Serve right away, or store in an air-tight container in the refrigerator for up to 7 days. Can be frozen if desired.
Per serving: Calories: 90Protein: 4 gCarbs: 11 gFibre: 3 gFat: 3.5 gSodium: 80 mg
Greek Yogurt with Warm Berry Sauce
Ingredients- 2 cups frozen berries (unsweetened)
- 1 tablespoon lime juice
- 2 cups plain Greek yogurt (2% fat)
- Combine the frozen berries and lime juice in a small saucepan.
- Bring the mixture to a boil over medium-high heat.
- Reduce heat to medium-low to maintain a gentle simmer.
- Cook until a sauce forms and thickens, about 10-12 minutes.
- Divide the yogurt into four serving bowls.
- Top each serving of yogurt with a quarter of the sauce (about ⅓ cup).
- Serve immediately, or chill before serving.
Per serving: Calories: 130Protein: 12.5 gCarbs: 13 gFibre: 3 gFat: 3 gSodium: 40 mg
Mediterranean Quinoa Salad
Ingredients- ½ cup uncooked quinoa, rinsed
- 1 cup water
- ½ medium cucumber, chopped (about ½ cup)
- ¼ cup chopped roasted red pepper or ½ cup halved cherry or grape tomatoes
- ¼ cup kalamata olives, pitted and chopped
- ½ cup chopped fresh parsley
- ¼ cup crumbled feta
- [Dressing]
- 1 tablespoon extra-virgin olive oil
- 2 tablespoons red wine vinegar
- 2 tablespoons lemon juice (about ½ lemon)
- 1 teaspoon Dijon mustard or brown mustard
- Add the quinoa and water to a medium saucepan.
- Bring to a boil, then reduce heat to maintain a simmer. Cook until the quinoa is tender, about 10-15 minutes.
- Remove the pan from the heat. Fluff the cooked quinoa with a fork and let sit to cool. You can speed up this process by spreading it on a baking sheet and putting it in the refrigerator.
- In a medium mixing bowl, make the dressing by whisking together the olive oil, vinegar, lemon juice, and mustard.
- Add the cooked and cooled quinoa, along with the cucumber, red peppers or tomatoes, olives, parsley, and feta. Toss gently to combine.
- Serve immediately, or chill before serving if desired, up to 5 days.
Per serving: Calories: 280Protein: 8.5 gCarbs: 34 gFibre: 8.5 gFat: 14 gSodium: 430 mg
Turkey Chili with Beans and Corn
Ingredients- 1 tablespoon olive oil
- 2 large onions, diced (about 3 cups)
- 2 large bell pepper, diced (about 3 cups)
- 1 pound (16 ounces) lean ground turkey (90% lean or higher)
- 3-6 cloves garlic, minced (about 1 tablespoon)
- 3-4 tablespoons chili powder, to taste
- 1-2 tablespoons smoked paprika, to taste
- 2-4 tablespoons cumin, to taste
- ½ teaspoon salt
- ½ teaspoon ground black pepper
- 1 (28-ounce) can no-salt-added crushed tomatoes
- 2 (15-ounce) cans no-salt-added beans (one type or a combination; e.g. kidney beans, black beans, pinto beans), drained and rinsed
- 1 (11-ounce) bag frozen corn
- Heat a large pot or Dutch oven over medium heat.
- Add the oil and heat until shimmering.
- Add the onions and bell pepper. Cook, stirring often, for 2 minutes.
- Add the ground turkey. Cook until the turkey is no longer pink, about 7-10 minutes, breaking it up into crumbles as it cooks.
- Add the garlic, chili powder, smoked paprika, cumin, salt, and pepper. Cook, stirring constantly, until fragrant, about 1-2 minutes.
- Add the tomatoes with their juice.
- Reduce the heat to medium-low and simmer for 25-30 minutes.
- Add the beans and corn. Stir to combine and cook until the corn is thawed, about 2-4 minutes.
- Serve warm.
Per serving: Calories: 345Protein: 23.5 gCarbs: 47 gFibre: 14 gFat: 8.5 gSodium: 250 mg
Maple-Pecan Granola
Ingredients- ½ cup olive oil or avocado oil
- ⅓ cup maple syrup
- 2 teaspoons vanilla extract
- 1 teaspoon salt
- ½-1 teaspoon ground cinnamon, to taste
- 4 cups uncooked old fashioned (rolled) oats
- 1½ cups unsalted pecans, chopped into ¼-to ½-inch pieces
- Preheat the oven to 350°F. Line a rimmed baking sheet with parchment paper and set aside.
- In large mixing bowl, whisk together the oil, maple syrup, vanilla, salt, and cinnamon.
- Add the oats and pecans. Toss gently until completely coated with the oil-maple syrup mixture.
- Transfer the mixture onto the prepared baking and spread into an even layer.
- Bake until golden-brown and crispy, about 20-25 minutes, stirring the mixture every 7-10 minutes.
- Remove from oven and place on a wire cooling rack or other heat-safe surface.
- When completely cooled, use as desired or transfer to an airtight storage container for up to 2 months.
Per serving: Calories: 145Protein: 4 gCarbs: 16 gFibre: 3 gFat: 8 gSodium: 75 mg
Hummus and Veggie Wrap-Up
Ingredients- 2 tablespoons hummus (store-bought or homemade; try the Home-Style Hummus recipe on page 16)
- 1 (8-inch) whole-wheat tortilla
- ½ cup mixed salad greens
- 2 tablespoons finely chopped sweet onion
- ¼ cup thinly sliced cucumber
- 2 tablespoons diced tomato
- 2 tablespoons shredded carrots
- 1 tablespoon balsamic vinaigrette
- Spread the hummus over the tortilla.
- Layer the tortilla with the salad greens, onion, cucumber, tomato, and carrots.
- Drizzle with the vinaigrette.
- Fold the sides of the tortilla over towards the center, then roll up tightly.
- Serve cold.
Per serving: Calories: 250Protein: 7 gCarbs: 29 gFibre: 6.5 gFat: 12.5 gSodium: 555 mg
Citrus-Tomato Fish over Quinoa
Ingredients- 1 cup uncooked quinoa, rinsed
- 2 cups (16 ounces) low-sodium vegetable or chicken broth
- 2 tablespoons olive oil, divided
- 2 cloves garlic, minced (about 1 teaspoon)
- ½-inch piece ginger, peeled and minced or grated (about ½ teaspoon ginger paste, or a pinch of ground dried ginger)
- 1 pint grape or cherry tomatoes, halved (about 2 cups)
- ½ teaspoon salt, divided
- 1 orange, peeled, sectioned, and cut into small chunks
- 4 (6-ounce) fish fillets (e.g. cod, tilapia, salmon)
- ¼ teaspoon ground black pepper
- Add the quinoa and broth to a small saucepan. Bring to a boil, then reduce to a simmer. Cover with a lid and cook until the quinoa is fluffy and tender, about 10-15 minutes.
- Meanwhile, heat a medium nonstick skillet over medium heat. Add 1 tablespoon of the oil and heat until shimmering.
- Add the garlic and ginger. Cook for 30-60 seconds.
- Add the tomatoes and ¼ teaspoon of the salt. Cook, stirring often, until they start to break down, about 3-5 minutes.
- Add the orange pieces and cook, stirring often, until heated through, about 1-2 minutes.
- Transfer the citrus-tomato mixture to a plate or bowl and cover to keep warm. Place the pan back over the heat.
- Pat the fish dry with paper towels. Sprinkle the remaining ¼ teaspoon salt and the black pepper on both sides.
- Add 1 tablespoon oil to the pan and heat until shimmering.
- Place the fish in the pan. Heat until fish is cooked through and flakes easily with a fork, about 2-4 minutes per side.
- Portion the quinoa, fish, and citrus-tomato mixture into four dishes, then serve warm.
Per serving: Calories: 445Protein: 47 gCarbs: 37.5 gFibre: 5 gFat: 11.5 gSodium: 465 mg
Garlic Avocado Toast with Fried Egg
Ingredients- 2 slices whole-grain bread
- 1 clove garlic, peeled and halved crosswise
- ½ medium avocado, pitted
- 1 tablespoon lime juice
- Nonstick cooking spray
- 2 large eggs
- 1 tablespoon chopped fresh parsley, divided
- 1 tablespoon crumbled feta cheese, divided
- 2 pinches ground black pepper, divided
- Place the bread slices in a toaster, under a broiler, or in a skillet over medium heat. Toast to the desired level of doneness.
- Rub the cut side of one of the garlic clove halves on one side of each slice of toasted bread.
- Use a spoon to scoop the flesh of the avocado out into a small bowl. Add the lime juice and mash together with a fork. Divide the mixture over the slices of toasted bread and spread to cover one side of each slice. Set aside.
- Spray a small or medium skillet with cooking spray and place over medium heat. When the pan is hot, crack the eggs in the pan and cook to desired doneness.
- Slide one of the eggs from the skillet onto the top of each slice of avocado toast.
- Top each egg with half of the feta, parsley, and black pepper. Serve right away.
Per serving: Calories: 280Protein: 12 gCarbs: 20.5 gFibre: 7.5 gFat: 17.5 gSodium: 255 mg
Zesty Black Bean Soup
Ingredients- 3 (15-ounce) cans no-salt-added black beans, drained and rinsed
- 2 cups (16 ounces) low-sodium vegetable broth
- 1 (10-ounce) can no-salt-added diced tomatoes with green chiles, drained
- 1 teaspoon ground cumin
- 1 teaspoon onion powder
- ½ teaspoon garlic powder
- ¼ teaspoon dried oregano
- 1-2 tablespoons lime juice, to taste (about ½-1 lime)
- 6 tablespoons nonfat plain Greek yogurt, divided
- 2 tablespoons sliced scallions (green onions), divided
- In a food processor or blender, add the beans, broth, tomatoes with green chiles, cumin, onion powder, garlic powder, and oregano. Blend until fairly smooth.
- Transfer the mixture to a medium saucepan and place over medium heat.
- Bring the mixture up to a gentle simmer and let it cook until it is warmed through and the flavors have combined, about 5-10 minutes, stirring occasionally.
- Add the lime juice and stir to combine.
- Divide the soup between six serving bowls and top each with 1 tablespoon of the Greek yogurt and ½ tablespoon of the scallions.
- Serve warm, adjusting the flavor with additional lime juice as desired.
Per serving: Calories: 220Protein: 15 gCarbs: 43 gFibre: 12 gFat: 1 gSodium: 80 mg
Chicken and Vegetable Stir-Fry
Ingredients- ¼ cup lite (reduced-sodium) soy sauce
- ¼ cup water
- 1 tablespoon cornstarch
- 2 tablespoons rice wine vinegar
- 2 tablespoons honey
- 2 tablespoons grated fresh ginger (or 1 teaspoon ground dried ginger)
- 2 cloves garlic, minced (about 1 teaspoon)
- 2 tablespoons canola oil, divided
- 1 pound (16 ounces) boneless, skinless chicken breasts, cut into bite-sized pieces
- 4 cups of fresh or frozen stir-fry vegetables, trimmed and chopped as needed (e.g. asparagus, broccoli, carrots, mushrooms, onions, peppers, zucchini, snap peas, cabbage)
- 2 cups cooked brown rice, warmed if needed
- In a medium mixing bowl, whisk together the soy sauce, water, cornstarch, vinegar, honey, ginger, garlic to create a sauce. Set aside.
- Heat a medium skillet over medium heat.
- Add 1 tablespoon of the oil and heat until shimmering.
- Add the chicken and cook until cooked through (internal temperature of 165°F), about 5-7 minutes. Remove the chicken from pan and set aside.
- Add the remaining 1 tablespoon of oil to the pan and heat until shimmering.
- Add the vegetables and cook, stirring often, until fork-tender but still firm, about 6-10 minutes.
- Add the sauce and cook, stirring often, until the sauce is heated through and slightly thickened, about 2-3 minutes.
- Add the cooked chicken and stir to combine.
- Serve warm over the cooked brown rice.
Per serving: Calories: 350Protein: 26 gCarbs: 37 gFibre: 5 gFat: 10 gSodium: 600 mg
Cranberry-Almond Breakfast Quinoa
Ingredients- ½ cup uncooked quinoa, rinsed
- ½ cup water
- ½ cup lowfat (1%) milk
- ½ teaspoon ground cinnamon
- ½ teaspoon vanilla extract
- ¼ cup dried cranberries
- ¼ cup almonds, chopped
- Add the quinoa, water, and milk to a small saucepan over high heat.
- Bring to a boil, then reduce the heat to low.
- Add the cinnamon and vanilla.
- Cover the pot with a lid and simmer until the liquid is absorbed and the quinoa is tender, about 10-15 minutes.
- Stir in the cranberries and almonds and serve warm, or chill before serving if desired.
Per serving: Calories: 260Protein: 10.5 gCarbs: 34.5 gFibre: 5.5 gFat: 8.5 gSodium: 35 mg
Grilled Tuna With Chickpea and Spinach Salad
Ingredients- 1 Tbsp olive or canola oil
- 1 Tbsp garlic, minced (about 2–3 cloves)
- 2 Tbsp lemon juice
- 1 Tbsp oregano, minced (or 1 tsp dried)
- 12 oz tuna steak, cut into 4 portions (3 oz each)
- [For salad:]
- ½ can (15½ oz) low-sodium chickpeas (or garbanzo beans), drained and rinsed
- ½ bag (10 oz) leaf spinach, rinsed and dried
- 1 Tbsp lemon juice
- 1 medium tomato, rinsed and cut into wedges
- ⅛ tsp salt
- ⅛ tsp ground black pepper
- Preheat grill pan or oven broiler (with the rack 3 inches from heat source) on high temperature.
- Combine oil, garlic, lemon juice, and oregano, and brush over tuna steaks. Marinate for 5–10 minutes.
- Meanwhile, combine all salad ingredients. (Salad can be made up to 2 hours in advance and refrigerated.)
- Grill or broil tuna on high heat for 3–4 minutes on each side until the flesh is opaque and separates easily with a fork (to a minimum internal temperature of 145 °F).
- Serve one tuna steak over 1 cup of mixed salad.
Per serving: Calories: 282Protein: 31 gCarbs: 15 gFibre: 5 gFat: 10 gSodium: 418 mg
Black Bean-Covered Sweet Potato
Ingredients- 2 medium sweet potatoes (about 6 ounces each) or 1 large sweet potato, cut in half in step 6 after cooking (about 12 ounces total)
- 1 (15-ounce) can no-salt-added black beans, drained and rinsed
- 1 medium tomato, diced (about 1 cup)
- 2 teaspoons olive oil
- ½ teaspoon ground cumin
- ½ teaspoon ground coriander
- 2 tablespoons nonfat plain Greek yogurt, divided
- 2 tablespoons chopped fresh cilantro, divided
- Wash the sweet potatoes and prick with a fork in several places. Wrap in parchment paper or a paper towel.
- Microwave the sweet potatoes on high power (default setting) until tender all the way to the center, about 7-10 minutes, flipping halfway through the cooking time.
- Set the sweet potatoes aside to cool slightly.
- Meanwhile, combine the beans, tomato, oil, cumin, and coriander in a medium microwave-safe bowl.
- Microwave the bean mixture on high power (default setting) until heated through, about 2-3 minutes.
- When the sweet potatoes are just cool enough to handle, cut a slice in each sweet potato lengthwise, just enough to open it but not to cut all the way through. Press the ends of each sweet potato to make a well in the center.
- Spoon the bean mixture into the well of each sweet potato.
- Top each sweet potato with 1 tablespoon of the Greek yogurt and 1 tablespoon of the cilantro. Serve warm.
Per serving: Calories: 230Protein: 12 gCarbs: 44 gFibre: 11 gFat: 2 gSodium: 60 mg
No-Bake Energy Balls
Ingredients- 1 cup old-fashioned (rolled) oats
- ⅔ cup toasted unsweetened coconut flakes
- ½ cup flax meal (ground flax seed)
- ½ cup toasted unsalted pepitas (green pumpkin seeds) or shelled sunflower seeds
- ½ cup unsweetened nut or seed butter (e.g. peanut butter, almond butter, sunflower butter)
- ½ cup honey
- 1 tablespoon chia seeds or hemp hearts (hulled hemp seeds)
- 1 teaspoon vanilla extract
- ½ teaspoon ground cinnamon
- In a medium mixing bowl, stir together the oats, coconut, flax meal, pepitas, nut or seed butter, honey, chia seeds or hemp hearts, vanilla, and cinnamon.
- Cover the bowl with plastic wrap and place in the refrigerator to chill for 30 minutes.
- Roll the mixture into 1-inch balls. Store in an airtight container in the refrigerator for up to 2 weeks, or freeze for up to 3 months.
Per serving: Calories: 105Protein: 3.5 gCarbs: 11.5 gFibre: 2 gFat: 5.5 gSodium: 5 mg
Italian Summer Soup
Ingredients- 2 tablespoons olive oil
- 1 medium onion, diced (about 1 cup)
- 6 garlic cloves, minced (about 1 tablespoon)
- 2 tablespoons Italian seasoning
- ¼ teaspoon cayenne
- ½ teaspoon salt
- 2 medium tomatoes, diced (about 2 cups)
- 1 medium bell pepper, diced (about 1 cup)
- 1 medium zucchini, diced (about 1 cup)
- 1 (15-ounce) can no-salt-added white beans (e.g. cannellini beans, great northern beans)
- 1 cup frozen corn kernels
- 4 cups (32 ounces) low-sodium vegetable broth
- Heat a medium saucepan over medium heat.
- Add the oil and heat until shimmering.
- Add the onion, garlic, Italian seasoning, cayenne, and salt.
- Sauté until the onion is softened and translucent, about 5-7 minutes.
- Add the tomatoes, bell pepper, zucchini, beans, corn, and broth.
- Bring to a boil over high heat, then reduce the heat to maintain a simmer.
- Cook uncovered until the vegetables are tender, about 20-25 minutes.
- Serve warm.
Per serving: Calories: 185Protein: 8.5 gCarbs: 26 gFibre: 5.5 gFat: 7 gSodium: 250 mg
Spaghetti Squash with Turkey Ragu
Ingredients- 1 medium spaghetti squash (about 4-5 pounds)
- 1 tablespoon olive oil
- 1 cup chopped fresh mushrooms (about 4 ounces)
- 1 medium onion, diced (about 1 cup)
- 1 large carrot, shredded (about 1 cup)
- 1 celery stalk, chopped (about ¼ cup)
- 4-6 cloves garlic, minced (about 1 tablespoon)
- 1 pound (16 ounces) lean ground turkey (90% lean or higher)
- 1 (23.5-ounce) jar reduced-sodium pasta sauce
- 6 tablespoons grated or shredded parmesan cheese, divided (optional)
- Wash the spaghetti squash and prick multiple times with a paring knife. Microwave on high power for 2-3 minutes.
- Place the squash on a large cutting board and slice the squash in half crosswise. Scoop out and discard the seeds.
- Place one squash half, cut side down, on a microwave-safe dish. Microwave until easily pierced and the spaghetti strands peel away, about 6-8 minutes. Repeat with the second squash half. Cool each squash half about 5 minutes.
- Use a fork to scrape out the strands. Place the squash in a strainer for about 5 minutes to let any excess water drain.
- While the squash cooks, heat large sauté pan over medium-high heat. Add the oil and heat until shimmering.
- Add the mushrooms and cook, stirring occasionally, for 4-5 minutes.
- Add the onion, carrot, celery, and garlic. Cook until softened, about 5-7 minutes.
- Add the ground turkey. Cook, breaking up any large pieces, until no longer pink, about 6-8 minutes.
- Stir in the pasta sauce and heat until warmed through, then add to the squash and garnish with parmesan cheese.
Per serving: Calories: 375Protein: 22 gCarbs: 44 gFibre: 4 gFat: 14 gSodium: 500 mg
Roasted Beet Hummus
Ingredients- 1 medium beet, cut into 1-inch chunks (about 1½ cups)
- 4 tablespoons (¼ cup) olive oil, divided
- 3 cloves garlic, minced (about 1½ teaspoons)
- 1 lemon, zested and juiced
- 1 (15-ounce) can no-salt-added white beans (e.g. great northern, cannellini), drained and rinsed
- 2 tablespoons tahini (sesame seed paste; can substitute creamy peanut butter)
- ¼ teaspoon salt
- ¼ teaspoon ground black pepper
- Preheat the oven to 400°F.
- Place the beet pieces on a baking sheet and toss with ½ tablespoon of the oil. Place in the oven and roast until fork-tender, about 30-40 minutes.
- Meanwhile add the garlic and 2 tablespoons of the lemon juice to a small bowl and stir to combine. Set aside.
- Add ¼ cup of the roasted beet to a food processor. Pulse until broken down into small pieces.
- Add the garlic-lemon juice mixture, ½ teaspoon lemon zest, beans, tahini, salt, and black pepper. Puree the mixture until very smooth, while slowly drizzling in the remaining 3½ tablespoons of oil, about 3-4 minutes.
- Finely chop the remaining roasted beet. Add to a small bowl and toss with any remaining lemon zest and 1 tablespoon lemon juice. Set aside.
- Transfer the pureed mixture to a serving dish and garnish with the chopped beet and lemon mixture.
- Serve right away, or store in an air-tight container in the refrigerator for up to 7 days. May be frozen if desired.
Per serving: Calories: 120Protein: 2.5 gCarbs: 7.5 gFibre: 2.5 gFat: 9 gSodium: 90 mg
More recipes and guides
- Dietary Guidelines for Americans (USDA/HHS)
- Healthy Eating Plate (Harvard Nutrition Source)
- Healthy Eating Recipes (NHLBI, NIH)
How this diet is defined here: Alternative Healthy Eating Index (AHEI-2010) as defined in Chiuve et al. 2012, J Nutr (https://pubmed.ncbi.nlm.nih.gov/22513989/), the score used in the site's evidence (Shan 2023), alongside the Dietary Guidelines for Americans
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