Black Bean Burgers, Mojo Chicken Recipes

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You asked, we answered! Hundreds of Get started TODAY members told us they wanted healthier, more balanced meal ideas to help them achieve their health goals. This meal plan designed by a dietitian gives you the flexibility you need to adopt a healthy diet.

Everyone The Healthiest Diets Have a Plant-Based Leanand studies show that you don’t have to completely ditch animal products to reap the benefits of increased plant consumption.

So this week we show you how to create plant-based menus without giving up animal foods, like dairy, eggs, chicken, seafood and meat. We achieved this goal by filling the menu with nuts, seedsbeans, fruits, vegetables and whole grains — offering the benefits of plant foods in everything from a chicken burrito bowl to pesto spaghetti. Plus, we’ve included meat-free meals that are hearty, filling and full of protein.

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• Breakfast: Whole Grain Toaster Waffle with Greek Yogurt, Berries and Chia Seeds
• Lunch: Pita stuffed with vegetables
• Dinner: Mojo Chicken with Avocado Salad
• Snack of your choice

• Breakfast: Whole Grain Toaster Waffle with Greek Yogurt, Berries and Chia Seeds
• Lunch: Pita stuffed with vegetables
• Dinner: Salmon cooked in a pan by Valérie Bertinelli with potatoes and salad
• Snack of your choice

Mornings are hard enough, so keep your breakfast routine simple. Make a batch of frittata muffins ahead of time for a grab-and-go option or make an easy meal with basic ingredients.

Serve with 1 cup or 1 fruit.

Spread the toasted waffle with Greek yogurt or white cheese and garnished with berries and chia seeds.

Continuing the theme of plants, we have for you some easy plant ideas to put together during the day or just before your meal.

Make your own soup with this simple recipe from Sheinelle Jones — or make it even easier by simply opting for canned or canned lentil soup. Add a handful or two of baby spinach while the soup cooks and top with feta cheese.

Cottage cheese contains 25 grams of protein in one cup, while whole-wheat pita and vegetables add fiber to your meal. This protein-fiber combo is a winning formula for staying full all afternoon. If you are gluten-free, you can replace the pita with a gluten-free whole grain wrap or mix the mixture and serve it as a salad. To prepare it, mix ¼ cup of cottage cheese with 1 tablespoon of feta cheese. Line the inside of a whole wheat pita with thinly sliced ​​cucumbers and peppers and add the cottage cheese mixture.

We’ve rounded up five dinners featuring plants in different ways. For example, spaghetti includes a mix of vegetables and traditional noodles, as well as zucchini in the pesto. These are strategies you can also apply to your family’s favorites.

This hearty bowl is essentially a blueprint for a balanced diet. Carbohydrates come from quinoa and beans (which also provide protein), healthy fats come from seeds and lawyer, and the protein comes from roast chicken. It’s also loaded with spinach and topped with salsa to meet your vegetarian needs.

Protein and healthy fats are the secret to a filling salad. Traditionally, Mojo Chicken is served with black beans and rice, but we think it would also pair well with a mixture of black beans and diced red peppers served in the remaining dressing. Black beans contain carbohydrates, protein and fiber, making them a very versatile ingredient.

This recipe offers the best of both worlds: a combination of spaghetti and zucchini noodles means you’ll get the goodness of vegetables and the satisfaction of pasta. To balance your meal with a little protein, use chickpeas or lens pasta, or serve it with chicken or shrimp.

This dinner is rare: it is as quick to prepare as it is impressive. Serve it with roast baby potatoes and a simple side salad. Roasted potatoes are one of the simplest side dishes: simply clean them (or buy them pre-washed), toss them in oil and seasonings, and roast them on a baking sheet lined with parchment paper. Put them in the oven before the salmon because they take a little longer to cook, around 25 minutes.

These burgers come together in minutes using simple ingredients like canned beans and frozen corn. When cooked, add the toppings and serve with Baked carrot fries.

Snacks that contain whole food sources of protein and fiber offer a winning formula that keeps you full for hours. Here are some ideas:

• Clementine and walnuts
• Pear and prosciutto
• Pineapple and cottage cheese
• Red peppers with goat cheese and pesto dip. To prepare the dip: Mix store-bought pesto with goat cheese. Dilute with olive oil if necessary.
• Snow peas and hummus