7 Days of High-Energy Meals by Malia Griggs, RedbookMag.com, accompanies article in Redbook
In the new 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! A Week's Worth of Healthy Meal Ideas This healthy meal plan includes all the delicious essentials for breakfast, lunch and dinner (and snacks!) every day of the week. MONDAY 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 wholewheat bun or alone. Pair with arugula salad. TUESDAY 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. WEDNESDAY Breakfast: A hard-boiled egg (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. THURSDAY 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. FRIDAY 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 sautÊed spinach, avocado, fresh salsa, and a touch of Monterey Jack cheese inside a whole-wheat tortilla. Serve with salad.