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Many families are rushing to prepare for the new school year, parents and kids are tired, and putting nutritious meals on the table is the last thing on their minds.
Good news! These healthy recipes are perfect for busy weeknights, with meals the whole family will enjoy, from quick and easy veggie burgers to sheet pan sesame chicken.
Plus, this week’s menu features plant-based MVPs like snap peas. Carrotbroccoli, spinach, and zucchini. These ingredients are used in a variety of dishes, from egg soufflés to chickpea burgers to pesto tortellini pasta salad, showing you how to get more produce in while still enjoying the foods and flavors you love.
Featured dish of the week: September 9, 2024
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Monday
breakfast: Spinach and artichoke egg soufflé
lunch: Caprese Caesar Wrap
dinner: Chickpea burger with creamy sriracha sauce
Your favorite snack
Tuesday
breakfast: Baked grapefruit with yogurt, nuts and honey
lunch: Pesto Tortellini Pasta Salad
dinner: Sheet Pan Sesame Chicken with Broccoli
Your favorite snack
Wednesday
breakfast: Spinach and artichoke egg soufflé
lunch: Caprese Caesar Wrap
dinner: Steak Caesar Salad with Snap Peas
Your favorite snack
Thursday
breakfast: Baked grapefruit with yogurt, nuts and honey
lunch: Pesto Tortellini Pasta Salad
dinner: Skillet Chicken Pasta with Pistachio Pesto, Corn and Zucchini
Your favorite snack
Friday
breakfast: Spinach and artichoke egg soufflé
lunch: Caprese Caesar Wrap
Dinner: Leftovers or takeout
Your favorite snack
breakfast
If you People eating breakfastTry these hassle-free ideas to get into the habit: Make an egg soufflé ahead of time for a quick and easy morning; a grapefruit meal is easy to make and allows you to roast the fruit while your coffee brews.
Make-ahead spinach and artichoke egg soufflé Kaycee Barber
This high-protein breakfast recipe is flavorful and packed with veggies, and the addition of Greek yogurt in the recipe will give you an extra boost of protein and keep you fuller.
Baked grapefruit with yogurt, nuts and honey
Cut the grapefruit in half, sprinkle with cinnamon and drizzle with honey. Bake until the topping is bubbly and the grapefruit begins to caramelize. Then top the grapefruit with plain or low carb yogurt. Greek yogurt Nuts and seeds (such as pumpkin and hemp seeds).
lunch
Sandwiches and salads are classic lunches, but they’re anything but typical, and with a little advance preparation, it’s easy to whip up these meals before heading out for work or a meal.
Caprese Caesar Wrap Joy Bauer
It’s an easy lunch wrap that combines the flavors of your favorite salads. The recipe calls for making the dressing quickly, but you can skip this step and use a bottled dressing instead. Next, avocado Serve the slices on a wrap. Serve the wrap with sliced red pepper and a dip made of Greek yogurt and pesto. Increase protein And the deliciousness of vegetables.
Pesto Tortellini Pasta Salad Kayla Huang
This salad is packed with vegetables, making it a hearty, nutritious meal. For an extra health boost, use whole wheat tortellini and add an extra handful of arugula to the bowl. To prepare this salad ahead of time, wait until just before serving to add the basil and arugula.
dinner
This week’s focus is on hearty meals filled with colorful ingredients. Bonus: none of these recipes require more than 20 minutes of prep time.
Chickpea burger with creamy sriracha sauce Evette Rios
Chickpea burgers are easy to make in a food processor. You can also make a large batch and freeze them for later. Serve the burgers on whole wheat pita bread with the garnish. Roasted carrots To the side.
Sheet Pan Sesame Chicken with Broccoli Becca Jacobs
This is a healthy version of the takeaway classic, sesame chicken, where the chicken is enveloped in a crispy batter and baked in the oven on the same baking tray as nutritious broccoli.
Steak Caesar Salad with Snap Peas Jeremy Ford
Eating steak with salad is a healthy way to enjoy it. Red MeatIt’s a hearty combination that’s both light and filling. Plus, this salad is made with a mix of little gem lettuce and snap peas, giving it the perfect crunch.
Skillet Chicken Pasta with Pistachio Pesto, Corn and Zucchini Monique Voltz
This pasta dish is packed with veggies and juicy chicken, making it the perfect balanced meal. Make a big batch of this pesto and freeze the leftovers to use later on in other dishes.
snack
Snacks that contain whole food sources of protein and fiber are great for keeping you full for hours. Here are some ideas:
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Baby carrots and roasted chickpeas.
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Pineapple cubes Cottage cheese.
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Clementines and nuts or seeds (such as pumpkin seeds).
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Sliced red peppers with creamy taco dip. To make the dip, mix Greek yogurt with taco seasoning.
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Boiled eggs and grape tomatoes.
This article was originally published on TODAY.com
