Meal: Grilled Chicken and Vegetable Skewers with Quinoa

Grocery List:

Boneless, skinless chicken breasts

Bell peppers (2)

Red onion (1)

Cherry tomatoes (1 pint)

Olive oil (1/4 cup)

Garlic (2 cloves)

Lemon (1)

Dried oregano (1 teaspoon)

Salt (1/2 teaspoon)

Black pepper (1/4 teaspoon)

Quinoa (1 cup)

Chicken broth or water (2 cups)

Ingredients:

1 pound boneless, skinless chicken breasts, cut into 1-inch pieces

2 bell peppers, seeded and cut into 1-inch pieces

1 medium red onion, cut into 1-inch pieces

1 pint cherry tomatoes

1/4 cup olive oil

2 cloves garlic, minced

2 tablespoons fresh lemon juice

1 teaspoon dried oregano

1/2 teaspoon salt

1/4 teaspoon black pepper

1 cup quinoa

2 cups chicken broth or water

Instructions:

Preheat your grill to medium-high heat.

In a small bowl, whisk together the olive oil, garlic, lemon juice, oregano, salt, and pepper.

Thread the chicken, bell peppers, onion, and cherry tomatoes onto skewers, alternating the ingredients. Brush the skewers with the olive oil mixture.

Grill the skewers for 10-12 minutes, turning occasionally, until the chicken is cooked through and the vegetables are tender.

While the skewers are grilling, bring the chicken broth or water to a boil in a medium saucepan. Add the quinoa and reduce the heat to low. Cover and simmer for 15-20 minutes, until the quinoa is tender and the liquid is absorbed.

Serve the skewers over a bed of quinoa. Enjoy!

Meal: Grilled Chicken with Roasted Vegetables

Grocery list:

4 chicken breasts

4 cups of mixed vegetables (such as broccoli, bell peppers, onions, and zucchini)

Olive oil

Salt and pepper

Instructions:

Preheat the grill to medium-high heat (around 375-400°F).

Rinse the chicken breasts and pat them dry with a paper towel. Season them with salt and pepper on both sides.

Cut the vegetables into bite-sized pieces. Place them in a bowl and drizzle with olive oil, salt, and pepper. Toss to coat.

Place the chicken on the grill and cook for 6-8 minutes on each side, or until the internal temperature reaches 165°F.

While the chicken is cooking, roast the vegetables in the oven at 400°F for 20-25 minutes, or until they are tender.

Serve the grilled chicken with the roasted vegetables on the side.

This meal should take about 30-40 minutes to cook.

Meal: Grilled Salmon with Roasted Vegetables

Grocery list:

1 pound salmon fillets

1 red bell pepper

1 yellow bell pepper

1 zucchini

1 red onion

Olive oil

Salt

Pepper

Garlic powder

Dried oregano

Lemon wedges (optional)

Instructions:

Preheat your grill to medium-high heat (around 375-400°F).

While the grill is heating up, prepare the vegetables. Slice the bell peppers and red onion into 1-inch thick slices. Cut the zucchini into 1/2-inch thick slices.

Place the vegetables on a large baking sheet and drizzle with olive oil. Season with salt, pepper, garlic powder, and oregano. Toss to evenly coat the vegetables.

Season the salmon fillets with salt and pepper on both sides.

Once the grill is hot, place the salmon and vegetables on the grill. Grill the salmon for 4-6 minutes on each side, until it is cooked through and flakes easily with a fork. Grill the vegetables for 6-8 minutes, until they are tender and slightly charred.

Once the salmon and vegetables are cooked, remove them from the grill and serve with lemon wedges on the side (optional). Enjoy!

Note: You can also roast the vegetables in the oven at 425°F for 20-25 minutes, if you prefer not to grill them.

Meal: Quinoa and Vegetable Stir-Fry

Grocery List:

1 cup quinoa

1 small onion

1 bell pepper (any color)

1 small zucchini

1 small carrot

2 cloves garlic

1 cup frozen peas

2 tablespoons olive oil

2 tablespoons soy sauce

2 tablespoons hoisin sauce

1 teaspoon sesame seeds (optional)

Instructions:

Rinse quinoa in a fine-mesh sieve and add to a small pot with 2 cups of water. Bring to a boil, then reduce heat to low and simmer, covered, for 15-20 minutes, or until quinoa is tender and water is absorbed. Remove from heat and let sit, covered, for 5 minutes, then fluff with a fork.

Meanwhile, heat 1 tablespoon of olive oil in a large skillet over medium-high heat. Dice the onion, bell pepper, zucchini, and carrot and add to the skillet. Sauté for 5-7 minutes, or until vegetables are tender.

Mince the garlic and add to the skillet along with the frozen peas. Sauté for another 2-3 minutes.

Add the cooked quinoa to the skillet and stir to combine.

In a small bowl, whisk together the soy sauce, hoisin sauce, and remaining 1 tablespoon of olive oil. Pour over the quinoa and vegetables and stir to coat.

Sprinkle with sesame seeds, if using, and serve hot. Enjoy!

Meal: Quinoa and Black Bean Salad with Avocado Dressing

Grocery List:

1 cup quinoa

1 15 oz can black beans, drained and rinsed

1 cup cherry tomatoes, halved

1/2 cup corn kernels

1/2 cup diced red onion

1 small avocado

1/4 cup cilantro, chopped

1 lime

Olive oil

Salt

Pepper

Instructions:

Rinse the quinoa in a fine mesh strainer and add it to a small saucepan with 2 cups of water. Bring to a boil, then reduce the heat to a simmer and cover the pan with a lid. Cook for 15-20 minutes, or until the quinoa is tender and the water has been absorbed. Remove the pan from the heat and let it sit for 5 minutes, then fluff the quinoa with a fork.

In a large mixing bowl, combine the cooked quinoa, black beans, cherry tomatoes, corn, red onion, and cilantro.

In a small blender or food processor, combine the avocado, juice of 1 lime, 1 tablespoon of olive oil, 1/4 teaspoon of salt, and 1/4 teaspoon of pepper. Blend until the mixture is smooth and creamy.

Pour the avocado dressing over the quinoa and bean mixture and toss to combine.

Serve the quinoa and black bean salad as is, or with additional vegetables or protein of your choice. Enjoy!

Meal: Grilled chicken wraps with a homemade honey mustard dressing:

Grocery list:

4 boneless, skinless chicken breasts

4 whole wheat tortillas

1 head of romaine lettuce

1 tomato, diced

1 avocado, diced

1/4 cup mayonnaise

2 tablespoons dijon mustard

2 tablespoons honey

salt and pepper

Instructions:

Preheat your grill to medium-high heat.

Season the chicken breasts with salt and pepper.

Grill the chicken for 6-8 minutes on each side, or until fully cooked.

While the chicken is grilling, prepare the honey mustard dressing by mixing together the mayonnaise, dijon mustard, and honey in a small bowl.

Once the chicken is cooked, remove it from the grill and let it rest for a few minutes.

Thinly slice the chicken breasts.

To assemble the wraps, lay a tortilla flat and top it with a few leaves of romaine lettuce, some sliced chicken, diced tomato, and diced avocado.

Drizzle the honey mustard dressing over the top.

Roll the tortilla up tightly and slice in half. Repeat with the remaining ingredients.

Serve the wraps immediately. Enjoy!

Meal: Grilled Chicken Caesar Salad

Grocery List:

Grilled chicken breasts

Romaine lettuce

Croutons

Parmesan cheese

Caesar dressing

Lemon

Garlic

Instructions:

Preheat your grill to medium-high heat.

Cut your chicken breasts into thin slices and season with salt, pepper, and a squeeze of lemon juice.

Grill the chicken for about 6-8 minutes on each side, or until fully cooked through.

While the chicken is grilling, prepare the Caesar dressing. In a small bowl, mix together 1/4 cup of mayonnaise, 2 tablespoons of lemon juice, 1 clove of minced garlic, 1/4 cup of grated Parmesan cheese, and 1/2 teaspoon of anchovy paste (optional).

Wash and chop the romaine lettuce into bite-sized pieces and place in a large salad bowl.

When the chicken is finished grilling, cut it into small pieces and add it to the salad bowl.

Add a handful of croutons to the salad bowl and pour the Caesar dressing over the top.

Toss everything together until the lettuce and chicken are evenly coated in dressing.

Serve the salad immediately, garnished with additional Parmesan cheese on top if desired. Enjoy!

Meal: Grilled Vegetable Quinoa Salad

Grocery List:

1 cup quinoa

1 zucchini

1 yellow squash

1 red bell pepper

1 small red onion

1 cup cherry tomatoes

2 tbsp olive oil

2 tbsp balsamic vinegar

1 tsp Italian seasoning

Salt and pepper to taste

Instructions:

Rinse the quinoa in a fine mesh strainer and add to a medium saucepan. Add 2 cups of water and a pinch of salt. Bring to a boil, then reduce heat to low and simmer, covered, for 15-20 minutes or until the quinoa is tender and the water has been absorbed. Remove from heat and fluff with a fork. Set aside to cool.

Preheat your grill to medium-high heat.

Slice the zucchini, squash, bell pepper, and red onion into thin slices. Toss the vegetables in a bowl with 1 tablespoon of olive oil and a pinch of salt and pepper.

Place the vegetables on the grill and cook for 5-7 minutes on each side or until tender and slightly charred. Remove from the grill and set aside.

In a small bowl, whisk together the remaining 1 tablespoon of olive oil, balsamic vinegar, and Italian seasoning.

In a large bowl, combine the grilled vegetables, cherry tomatoes, and cooled quinoa. Pour the dressing over the top and toss to coat.

Serve the quinoa salad warm or chilled. Enjoy!

Meal: Quinoa and Black Bean Stuffed Bell Peppers

Grocery List:

4 bell peppers

1 cup quinoa

1 can black beans

1 cup frozen corn

1 small onion

1 clove garlic

1 cup shredded cheese

1 can diced tomatoes

Olive oil

Salt and pepper

Chili powder

Instructions:

Preheat the oven to 400 degrees.

Rinse the quinoa in a fine mesh strainer and add it to a small pot with 2 cups of water. Bring the water to a boil, then reduce the heat to low and simmer the quinoa for 15-20 minutes, or until all the water has been absorbed.

While the quinoa cooks, chop the onion and mince the garlic. Heat a small amount of olive oil in a pan over medium heat. Add the onion and garlic and cook until the onion is translucent.

Drain and rinse the black beans, then add them to the pan with the onion and garlic. Stir in the frozen corn and a pinch of chili powder. Cook for an additional 5-10 minutes, or until the vegetables are warmed through.

Cut the tops off the bell peppers and remove the seeds. Place the peppers in a baking dish.

Once the quinoa is cooked, add it to the pan with the bean and vegetable mixture. Stir to combine.

Fill the peppers with the quinoa and bean mixture, then top with shredded cheese.

Pour the diced tomatoes over the peppers and around the dish.

Bake the peppers for 25-30 minutes, or until the peppers are tender and the cheese is melted and bubbly.

Serve the peppers hot, garnished with a sprinkle of salt and pepper. Enjoy!

Meal: Tortilla Pizza

Ingredients (for 2 servings):

1/2 cup tomato sauce

1/2 cup diced vegetables (such as bell peppers, mushrooms, onions, and olives)

1/4 cup shredded low-fat mozzarella cheese

2 whole wheat tortillas

Grocery List:

Tomato sauce

Mixed vegetables (bell peppers, mushrooms, onions, and olives)

Low-fat mozzarella cheese

Whole wheat tortillas

Instructions:

Preheat your oven to 400°F (200°C).

Spread a thin layer of tomato sauce over each tortilla.

Sprinkle the diced vegetables over the sauce.

Top with a sprinkle of mozzarella cheese.

Place the pizzas on a baking sheet and bake for 10-12 minutes, or until the cheese is melted and the edges of the tortillas are crispy.

Remove the pizzas from the oven and let them cool for a few minutes before slicing and serving. Enjoy!

Tips:

Feel free to get creative with your toppings! You can use any combination of vegetables that you like. Just be sure to keep the total amount of toppings to a reasonable amount to avoid weighing down the tortilla.

You can also add protein to your pizza by topping it with grilled chicken, sliced turkey, or diced tofu.

For an extra boost of nutrients, try using a whole grain or cauliflower crust instead of tortillas.

Meal: Baked Shrimp with Roasted Vegetables 

Grocery list:

1 pound of medium sized shrimp, peeled and deveined

1 red bell pepper, diced

1 yellow bell pepper, diced

1 cup of broccoli florets

1 cup of cherry tomatoes, halved

2 cloves of garlic, minced

2 tablespoons of olive oil

1 teaspoon of red pepper flakes (optional)

Salt and pepper to taste

Instructions:

Preheat your oven to 400 degrees Fahrenheit.

In a large mixing bowl, combine the diced bell peppers, broccoli florets, cherry tomatoes, minced garlic, and olive oil. Season with salt, pepper, and red pepper flakes (if using). Toss until the vegetables are evenly coated with the oil and seasonings.

Spread the seasoned vegetables out onto a baking sheet in a single layer. Place the shrimp on top of the vegetables.

Bake the shrimp and vegetables for 10-12 minutes, or until the shrimp are pink and the vegetables are tender.

Remove from the oven and serve the shrimp and vegetables over a bed of quinoa or brown rice, if desired. Enjoy!

Meal: Baked Salmon with Quinoa and Peas.

Grocery List:

1 pound of wild-caught salmon

1 cup of quinoa

1 cup of frozen peas

1 lemon

1 tablespoon of olive oil

1 teaspoon of garlic powder

Salt and pepper to taste

Instructions:

Rinse and cook the quinoa according to package instructions. Set aside.

Preheat the oven to 400 degrees.

Place the salmon on a lined baking sheet and drizzle with olive oil. Sprinkle with garlic powder, salt, and pepper.

Squeeze the lemon juice over the salmon.

Bake the salmon for 12-15 minutes or until it flakes easily with a fork.

While the salmon is cooking, heat the frozen peas in a small pan over medium heat until they are warmed through.

Once the quinoa and peas are cooked and the salmon is finished, assemble your meal by dividing the quinoa, peas, and salmon onto plates.

Enjoy your healthy seafood meal!

Meal: Turkey chili with black beans and peppers

Ingredients (for 4 servings):

1 pound ground turkey

1 medium onion, diced

1 red bell pepper, diced

1 green bell pepper, diced

2 cloves garlic, minced

1 (14.5 ounce) can diced tomatoes

1 (15 ounce) can black beans, rinsed and drained

1 (8.5 ounce) can tomato sauce

1 cup chicken broth

2 tablespoons chili powder

1 teaspoon ground cumin

1 teaspoon paprika

salt and pepper to taste

Grocery list:

Ground turkey

Onion

Red bell pepper

Green bell pepper

Garlic

Diced tomatoes

Black beans

Tomato sauce

Chicken broth

Chili powder

Cumin

Paprika

Salt and pepper

Instructions:

In a large pot or Dutch oven, cook the ground turkey over medium heat until it is browned and fully cooked.

Add the onion, bell peppers, and garlic to the pot and cook for an additional 5 minutes, or until the vegetables are tender.

Stir in the diced tomatoes, black beans, tomato sauce, and chicken broth.

Add the chili powder, cumin, paprika, salt, and pepper to the pot and stir to combine.

Bring the chili to a simmer and cook for 30 minutes, stirring occasionally.

Serve the chili hot, garnished with your choice of toppings such as cheese, sour cream, and green onions.

This recipe should take about 45 minutes to prepare, including the time it takes to brown the ground turkey and cook the vegetables. You can also prepare the chili in a slow cooker by following the same steps and cooking it on low for 6-8 hours or on high for 3-4 hours.

Meal: Black bean and sweet potato tacos with avocado salsa

Grocery list:

1 medium sweet potato, peeled and diced

1 (15-ounce) can black beans, rinsed and drained

8 small tortillas (flour or corn)

1 avocado, diced

1 small tomato, diced

1 small red onion, diced

1 jalapeno pepper, seeded and minced (optional)

1/2 cup chopped fresh cilantro

1 lime, juiced

1/2 teaspoon ground cumin

Salt and pepper, to taste

Olive oil

Optional toppings: shredded cheese, sour cream, lettuce, etc.

Instructions:

Preheat your oven to 400°F (200°C).

On a baking sheet, toss the diced sweet potato with a drizzle of olive oil and a pinch of salt. Roast in the preheated oven for 20-25 minutes, or until tender.

In a small bowl, mash the black beans with a fork until they are mostly broken down. Stir in the cumin and a pinch of salt.

Warm the tortillas in the oven, on the stovetop, or in the microwave.

In a separate small bowl, mix together the diced avocado, tomato, red onion, jalapeno (if using), cilantro, lime juice, and a pinch of salt.

Assemble the tacos by spreading a spoonful of the black bean mixture onto each tortilla. Top with the roasted sweet potatoes, avocado salsa, and any other desired toppings.

Serve the tacos warm and enjoy!

This recipe should make 8 tacos and should take about 45 minutes to prepare, including the time it takes to roast the sweet potatoes.

Meal: Roasted Eggplant and Zucchini with Brown Rice and a Tahini Dressing (Serves 4)

Grocery List:

1 eggplant

1 zucchini

1 cup brown rice

olive oil

salt

pepper

1/2 cup tahini

2 cloves garlic, minced

juice of 1 lemon

water

Instructions:

Preheat your oven to 425°F (220°C). Line a baking sheet with parchment paper.

Wash and slice the eggplant and zucchini into 1/4-inch slices. Arrange the slices in a single layer on the prepared baking sheet.

Drizzle the eggplant and zucchini slices with olive oil and sprinkle with salt and pepper. Roast in the preheated oven for 20-25 minutes, or until tender and lightly browned.

While the vegetables are roasting, prepare the brown rice according to the package instructions.

To make the tahini dressing, whisk together the tahini, garlic, lemon juice, and a pinch of salt in a small bowl. If the mixture is too thick, add a little water to thin it out to your desired consistency.

Once the vegetables are done roasting, serve the brown rice on a plate and top with the roasted eggplant and zucchini slices. Drizzle the tahini dressing over the top. Enjoy!

Total cooking time: about 45 minutes (including prep and cook time for the brown rice)

Meal: Grilled Cheese Sandwich and Tomato Soup

Grocery list:

Whole grain bread

Low-fat cheddar cheese

Fresh tomato

Onion

Garlic

Can of crushed tomatoes

Chicken or vegetable broth

Olive oil

Salt

Pepper

Basil (optional)

Time needed: 30 minutes

Instructions:

Preheat your grill pan or griddle over medium heat.

Thinly slice the tomato and set aside.

Thinly slice the onion and mince the garlic.

Heat a small amount of olive oil in a saucepan over medium heat. Add the onion and garlic and cook until the onion is translucent, about 5 minutes.

Add the can of crushed tomatoes and chicken or vegetable broth to the saucepan. Bring to a boil, then reduce the heat to low and simmer for 10 minutes.

While the soup is simmering, assemble the grilled cheese sandwiches. Place a slice of cheese between two slices of whole grain bread.

Place the sandwiches on the grill pan or griddle and cook until the bread is toasted and the cheese is melted, about 3-4 minutes per side.

Once the soup has simmered for 10 minutes, season it with salt, pepper, and basil (if using). Use an immersion blender to puree the soup until it is smooth.

Serve the tomato soup with the grilled cheese sandwiches. Enjoy!