Sheet pan chicken, burrito bowl recipes

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You asked, we answered! Hundreds of Start TODAY members told us they wanted healthier, more balanced meal ideas to help them reach their health goals. This dietitian-designed meal plan gives you the flexibility to ease into a new year while learning the building blocks of 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, seeds, beans, fruits, vegetables and whole grains, providing 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: Vegetable frittata muffins with fruit
• Lunch: Tuna and chickpea salad sandwich
• Dinner: Joy Bauer Burrito Bowls
• Snack of your choice

• Breakfast: Whole Grain Toaster Waffle with Greek Yogurt, Berries and Chia Seeds
• Lunch: Leftovers
• Dinner: Super Green Spaghetti with Zucchini Pesto with shrimp
• Snack of your choice

• Breakfast: Vegetable frittata muffins with fruit
• Lunch: Pasta salad
• Dinner: Valerie Bertinelli’s Pan Cooked Salmon with potatoes and salad
• Snack of your choice

• Breakfast: Easy muesli with Greek yogurt
• Lunch: Tuna and chickpea salad sandwich
• Dinner: Sheet Pan Honey Chili Chicken with Corn, Zucchini and Peppers
• Snack of your choice

• Breakfast: Whole Grain Toaster Waffle with Greek Yogurt, Berries and Chia Seeds
• Lunch: Pasta salad
• Dinner: Sunny’s Black Bean Burgers with Baked carrot fries
• 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 toasted waffle with Greek yogurt or cottage cheese and garnish with berries and chia seeds.

Mix ⅓ cup oatmeal with 2 tablespoons unsweetened dried fruit (like golden raisins) and 3 tablespoons chopped nuts and seeds (like pumpkin, chia, and flax seeds). Serve over plain or lightly sweetened Greek yogurt.

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

To prepare, mix 1 can of tuna (drained), with ½ can of chickpeas (rinsed and drained), 1 to 2 tablespoons of mayonnaise and 1 tablespoon of sunflower seeds. Stuff half of the mixture into a whole wheat pita stuffed with lettuce and tomato.

This pasta salad uses several healthy meal-prep staples, like frozen broccoli, canned artichoke hearts, and pasta. To prepare your meals, you can multiply the portions and store them in the refrigerator for up to four days. Mix ¼ cup canned artichoke hearts, rinsed, drained and quartered, with halved cherry or grape tomatoes, 1 cup frozen broccoli florets, steamed in the microwave and ½ cup beans canned cannellini, rinsed and drained. Toss the mixture with 1 cup cooked pasta (preferably whole grain or legume based) and a store-bought Italian or balsamic vinaigrette.

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 with 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.

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 chickpea or lentil 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 roasted 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.

This sheet pan has all the elements of a nutritionally balanced meal, so you don’t need to prepare anything to accompany it. Adding a touch of honey to your seasonings is an artresearch-based strategy to help you maintain healthy eating habits.

These burgers come together in minutes using simple ingredients like canned beans and frozen corn. Once 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
• Grape tomatoes and lentils (canned and rinsed) seasoned with lemon juice or vinegar.
• 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