7 Days of High-Energy Meals to Make Your Week Better Than Ever
We've put together a week's worth of meals and snacks to eat healthy and keep your engines running!
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In the book, Mom Energy: A Simple Plan to Live Fully Charged, co-author Ashley Koff, R.D., advises busy women to get in the habit of eating every three or four hours throughout the day — and getting a combination of healthy carbs, lean protein, and good fats at each eating occasion. Below, Redbook has put together a workweek's worth of meals and snacks that follow her guidelines to keep your engines running!
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A Week's Worth of Healthy Meal Ideas
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This healthy meal plan includes all the delicious essentials for breakfast, lunch and dinner (and snacks!) every day of the week.
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MONDAY
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Breakfast: Start off your week right with a bowl of high-protein Greek yogurt, berries, and raw almonds drizzled in honey.
Lunch: Try a deli sandwich on toasted multigrain bread with tuna, bell peppers, avocado slices, sprouts and Swiss cheese.
Snack: Skip the sugary energy bar, and go back to nature with an apple and a handful of walnuts.
Dinner: Burgers? Yes, please! Marinate Portobello mushroom caps in a balsamic vinegar mixture, grill them and top with low-fat cheese and dark, leafy greens. Serve with a whole-wheat bun or alone. Pair with arugula salad.
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TUESDAY
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Breakfast: Wake up to a bowl of quinoa with chopped walnuts, cinnamon and honey.
Lunch: Grilled chicken cubed with cherry tomatoes, goat cheese, basil and pine nuts in a balsamic vinegar and extra-virgin olive oil dressing, with a whole-grain roll or whole grain crackers on the side.
Snack: A peach and part-skim string cheese should satisfy your afternoon craving.
Dinner: Wild salmon (try it baked with soy sauce or lemon and olive oil) with brown rice and a side salad.
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WEDNESDAY
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Breakfast: A hard-boiled eggs (with a dash of pepper!) and one piece of high-fiber toast with almond butter.
Lunch: For an open-faced sandwich, toast a whole-wheat English muffin and top with avocado and two poached or over easy eggs.
Snack: Try kale chips dipped in hummus. To make your own: Drizzle kale with extra-virgin olive oil, sprinkle sesame seeds on top for crunch, then bake for a few minutes in a hot oven.
Dinner: Take a break and order Chinese in, but mix extra vegetables into your non-fried beef, chicken, or tofu dish. Pair with brown rice.
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THURSDAY
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Breakfast: Scramble tofu with green peppers, onions, veggies, low-sodium soy sauce, garlic powder, black pepper and extra-virgin olive oil.
Lunch: How about a Greek salad with chicken? Toss feta cheese, grilled chicken, onions, olives, and tomato over greens with a vinaigrette or lemon juice and olive oil.
Snack: Greek yogurt with fruit.
Dinner: Grilled chicken with roasted zucchini (or eggplant) on the side. Drizzle veggies with pasta sauce or oil and vinegar.
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FRIDAY
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Breakfast: Sip a smoothie made of non-fat yogurt and organic frozen berries in lieu of ice! Add soy protein powder if you like.
Lunch: In a whole-wheat or spinach wrap, combine seasoned baked tofu, a tablespoon of Thai peanut sauce, chopped red bell peppers and sliced snow peas. Dip sliced bell pepper in hummus as a side.
Snack: Edamame’s name is more complicated than the sum of its parts. Buy the green pods frozen, pop them in the microwave and bam! Steamy, yummy protein!
Dinner: Healthy burrito made with black beans or lentils, plus sautéed spinach, avocado, fresh salsa, and a touch of Monterey Jack cheese inside a whole-wheat tortilla. Serve with salad.