Healthy Eating Plan

A little prep at the beginning of the week goes a long way to make rest of the week easy.

1. Meal prep the Greek Meatball Mezze Bowls to have for lunch on Days 2 through 5. Store in an air-tight container to keep fresh for the week. (To buy: amazon.com, $26 for 5-pack)
2. Make a double batch of the Lemon-Tahini Dressing. You’ll use it throughout the week for lunch and dinner. Store in this classic glass salad dressing container. (To buy: amazon.com, $8)
3. Cook a double batch of the Easy Brown Rice to use throughout the week. Store in a large glass meal-prep container. (To buy: amazon.com, $38) Because Day 1’s dinner—the Kale Salad with Beets & Wild Rice—calls for wild rice, you can choose to either prep a bigger batch of wild rice or swap in brown rice in the recipe so you’re not having to make two different rices.

* 1 serving Muesli with Raspberries

Clean-Eating Shopping Tip: When buying muesli, look for a brand that doesn’t have added sugars, which take away from the healthy goodness of this whole-grain breakfast.

* 1 medium orange

* 4 cups White Bean & Veggie Salad

* 1 medium apple

* 4 cups (1 1/2 servings) Kale Salad with Beets & Wild Rice

* 1 serving Balsamic-Dijon Chicken

Daily Totals: 1,224 calories, 61 g protein, 153 g carbohydrates, 40 g fiber, 47 g fat, 1,400 mg sodium.

* 1 serving Avocado-Egg Toast

Clean-Eating Shopping Tip: Use sprouted-grain bread as your bread for these next two weeks as it’s made without added sugars, unlike many store-bought breads. Also, if you plan to top your egg toast with hot sauce, look for a brand that’s made without added sugars.

* 1 medium pear

* 1 serving Greek Meatball Mezze Bowl

* 1 medium orange

* 1 serving cup Squash & Red Lentil Curry

* 1/2 cup Easy Brown Rice

Daily Totals: 1,225 calories, 63 g protein, 147 g carbohydrates, 33 g fiber, 46 g fat, 1,965 mg sodium.

* 1 serving Muesli with Raspberries

* 1 medium orange

* 1 serving Greek Meatball Mezze Bowl

* 12 almonds

* 1 serving Asian Tilapia with Stir-Fried Green Beans

* 1 cup Easy Brown Rice

Daily Totals: 1,206 calories, 62 g protein, 174 g carbohydrates, 37 g fiber, 48 g fat, 1,444 mg sodium.

* 1/2 cup rolled oats, cooked in 1 cup milk

* 1 medium plum, chopped

Cook oats and top with plum and a pinch of cinnamon.

* 1 medium apple

* 1 serving Greek Meatball Mezze Bowl

* 1 medium banana

* 1 serving Sheet-Pan Chicken & Brussels Sprouts

* 1 1/2 cups mixed greens dressed with 2 Tbsp. Lemon-Tahini Dressing

Daily Totals: 1,214 calories, 58 g protein, 166 g carbohydrates, 32 g fiber, 41 g fat, 1,553 mg sodium.

* 1 serving Peanut Butter-Banana Cinnamon Toast

Clean-Eating Shopping Tip: When choosing a store-bought peanut butter, avoid brands with added sugars and trans fats. Read more about choosing a healthy peanut butter.

* 1/2 cup raspberries

* 1 serving Greek Meatball Mezze Bowl

* 1 serving Pork Chops with Garlicky Broccoli

Daily Totals: 1,225 calories, 54 g protein, 102 g carbohydrates, 30 g fiber, 71 g fat, 1,175 mg sodium.

* 1/2 cup rolled oats, cooked in 1 cup milk

* 1 medium plum, chopped

Cook oats and top with plum and a pinch of cinnamon.

* 1 medium pear

* 1 serving Veggie & Hummus Sandwich

Clean-Eating Shopping Tip: Double-check the ingredient list on hummus to make sure you’re choosing one without added sugars or excess sodium. You can also try making your own. EatingWell’s Garlic Hummus is both easy and delicious.

* 1 medium orange

* 1 serving Cauliflower Rice-Stuffed Peppers

* 2 cups mixed greens dressed with 1 Tbsp. Citrus Vinaigrette

Meal-Prep Tip: You’ll use the remaining Citrus Vinaigrette next week.

Daily Totals: 1,203 calories, 57g protein, 146 g carbohydrates, 31 g fiber, 49 g fat, 1,120 mg sodium.

* 2 cups Jason Mraz’s Avocado Green Smoothie

* 1 clementine

* 2 1/4 cup Tomato, Cucumber & White-Bean Salad with Basil Vinaigrette

* 1 slice sprouted-grain bread, toasted and topped with 1 Tbsp. hummus

If you’re taking this salad to go, pack it up in this handy meal-prep container, specifically made to keep your greens fresh and dressing separate until you’re ready to eat. Buy It! amazon.com, $19 for a 9-piece set.

Meal-Prep Tip: Save a serving of the Tomato, Cucumber & White-Bean Salad with Basil Vinaigrette to have for lunch on Day 10. Store the dressing separately.

* 1 plum

* 1 1/2 cups Mexican Cabbage Soup

* 2 cups No-Cook Black Bean Salad

Meal-Prep Tip: Save a 1-cup serving of the No-Cook Black Bean Salad to have for lunch on Day 9. Store the dressing separately and wait to add until ready to eat. Pack up 2 servings of the Mexican Cabbage Soup in a leak-proof container (To buy: amazon.com, $7.19 for 1) to have for lunch on Days 9 & 12.

Daily Totals: 1,214 calories, 35 g protein, 163 g carbohydrates, 48 g fiber, 55 g fat, 1,365 mg sodium.

A little prep at the beginning of the week goes a long way to make the rest of your week easy.

1. Make a batch of the Meal-Prep Sheet-Pan Chicken Thighs and Basic Quinoa when preparing the Greek Kale Salad with Quinoa & Chicken recipe for dinner on Day 8. This way, you’ll have leftover chicken and quinoa to use during the week. Store leftovers of the chicken and quinoa separately in large glass meal-prep containers. (To buy: amazon.com, $38)

* 1 serving Scrambled Eggs with Vegetables

* 1/4 cup hummus

* 1 cup sliced cucumber

* 1 serving Veggie & Hummus Sandwich

* 1 plum

* 1 serving Greek Kale Salad with Quinoa & Chicken

* 1 serving Broiled Mango

Daily Totals: 1,216 calories, 58 g protein, 121 g carbohydrates, 26 g fiber, 60 g fat, 1,816 mg sodium.

* 2 cups Jason Mraz’s Avocado Green Smoothie

* 1 clementine

* 1 1/2 cups Mexican Cabbage Soup

* 1 cup No-Cook Black Bean Salad

* 3/4 cup Kiwi & Mango with Fresh Lime Zest

* 1 cup riced cauliflower, heated

* 1 serving Soy-Lime Roasted Tofu

* 2 cups Colorful Roasted Sheet-Pan Veggies

* 1 Tbsp. Citrus Vinaigrette

Top riced cauliflower with tofu, veggies and drizzle with the vinaigrette.

Daily Totals: 1,216 calories, 44 g protein, 149 g carbohydrates, 42 g fiber, 59 g fat, 1,248 mg sodium.

* 1 serving Peanut Butter-Banana Cinnamon Toast

* 1 cup raspberries

* 1 serving Chicken & Apple Kale Wraps

* 1 plum

* 8 almonds

* 1 serving Panko-Crusted Pork Chops with Asian Slaw

Daily Totals: 1,217 calories, 72 g protein, 127 g carbohydrates, 29 g fiber, 50 g fat, 1,133 mg sodium.

* 1 serving Avocado-Egg Toast

* 1 cup raspberries

* 1 serving Greek Kale Salad with Quinoa & Chicken

* 1 medium apple

* 1 serving Salmon & Asparagus with Lemon-Garlic Butter Sauce

* 1 cup Basic Quinoa

Meal-Prep Tip: Cook a hard-boiled egg tonight so it’s ready for your P.M. Snack on Day 12.

Daily Totals: 1,209 calories, 68 g protein, 128 g carbohydrates, 28 g fiber, 50 g fat, 1,233 mg sodium.

* 1 serving Peanut Butter-Banana Cinnamon Toast

* 1 clementine

* 8 almonds

* 1 1/2 cups Mexican Cabbage Soup

* 2 cups mixed greens

* 1 Tbsp. Citrus Vinaigrette

* 2 Tbsp. sunflower seeds

Toss greens in vinaigrette. Top with sunflower seeds.

* 1 hard-boiled egg, seasoned with a pinch each of salt and pepper

* 1 serving Spaghetti Squash & Meatballs

Daily Totals: 1,216 calories, 60 g protein, 124 g carbohydrates, 30 g fiber, 56 g fat, 1,463 mg sodium.

* 1 cup nonfat plain Greek yogurt

* 1/4 cup muesli

* 1/4 cup blueberries

* 2 clementines

* 1 serving Veggie & Hummus Sandwich

* 1 medium apple

* 1 serving Zucchini Noodles with Avocado Pesto & Shrimp

Daily Totals: 1,200 calories, 68 g protein, 133 g carbohydrates, 31 g fiber, 52 g fat, 1,102 mg sodium.

* 1 serving Avocado-Egg Toast

* 2 clementines

* 2 1/4 cup Tomato, Cucumber & White-Bean Salad with Basil Vinaigrette

* 1 slice sprouted-grain bread, toasted and topped with 2 Tbsp. hummus

* 1 plum

* 1 serving Fish with Coconut-Shallot Sauce

* 1/2 cup Basic Quinoa

* 2 cups mixed greens topped with 1 Tbsp. Citrus Vinaigrette

Daily Totals: 1,207 calories, 61 g protein, 113 g carbohydrates, 27 g fiber, 60 g fat, 1,146 mg sodium.