Thursday - Fruit Smoothie, Whole Grain English Muffin With Nut Butter
blend together 2 cups unsweetened non-dairy milk, 2 cups fresh or frozen berries and 2 tablespoons ground flaxseeds. toast 2 whole grain english muffin halves and spread each with a tablespoon of nut butter.
Sunday - Hot Cereal, Fresh Fruit
cook 2 servings whole grain hot cereal according to package directions. top each serving with 5 cup of blueberries, 2 tablespoons of toasted coconut and a tablespoon of walnuts. have a serving of fresh fruit on the side.
Sunday - Roasted Veggie And Hummus Wraps, 100% Fruit Popsicles
roast a pound of mushrooms, 3 bell peppers and 2 quartered onions in a 400°f oven on a parchment paper-lined baking sheet until tender and browned. set aside to cool, then chop into bite-size pieces. put half away for use later in the week. spread whole grain tortillas with homemade hummus, then fill with veggies, including some roasted sweet potato.
Saturday - Lentil Chili, Spinach Salad
thaw lentil chili. make a big salad of baby spinach, blueberries, carrots, radishes and red onion. remember your healthy salad dressing.
Friday - Salmon (or Beans) And Wilted Greens Over Quinoa, Roasted Sweet Potatoes, Lemon Treats
poach salmon in water and cook 5 cup quinoa. cook some swiss chard, spinach or frozen greens until just tender. top with flaked salmon. for a vegan option, add cooked beans to the wilted greens and cook until heated through. serve quinoa and roasted sweet potatoes on the side. make lemon treats for dessert.