Meal Idea No. 1
HONEY MUSTARD CHICKEN, RICE, & GREEN BEANS PROTEIN
CARB
Chicken thighs
Freezer rice
VEGETABLE
SOMETHING FUN
Steam-in-bag green beans
Honey mustard sauce
Balanced Dinner No. 1
NOTES
Honey mustard can be made with just two ingredients: honey and mustard! Mix the two together and add them to your chicken before cooking.
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Meal Idea No. 2
ONE PAN CHICKEN SAUSAGE, SWEET POTATO, & SALAD PROTEIN
CARB
Chicken Sausage
Sweet Potato & Canned Chickpeas
VEGETABLE
SOMETHING FUN
Bagged Salad Kit
Goat Cheese
Balanced Dinner No. 2
NOTES Use a salad kit or greens that are a bit sturdier, such as kale, cabbage, or broccoli slaw. Add your greens on a sheet pan with the rest of your ingredients and throw them into the oven until evenly cooked!
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Meal Idea No. 3 SALSA CHICKEN BURRITO BOWL
PROTEIN
CARB
Shredded Salsa Chicken
Spanish Rice & Black Beans
VEGETABLE
SOMETHING FUN
Tomatoes, Frozen Corn, & Lettuce
Avocado
Balanced Dinner No. 3
NOTES Add your chicken and any jarred salsa to a crockpot and let it cook to make an easy salsa chicken. Add all of your veggies and chicken to a bowl and top with avocado or your favorite cheese
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Meal Idea No. 4 AT-HOME STIR-FRY
PROTEIN
CARB
Diced Chicken
Microwavable Rice
VEGETABLE
SOMETHING FUN
Freezer Stir-Fry Vegetables
Soy Sauce, Honey, & Sesame Oil
Balanced Dinner No. 4
NOTES
Frozen veggies can be cooked with no thawing needed! Add your veggies, precooked chicken, and sauce to a pan to cook together in minutes.
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Meal Idea No. 5
SALMON, SWEET POTATO, & ROASTED VEGGIES PROTEIN
CARB
Salmon
Japanese Sweet Potato
VEGETABLE
SOMETHING FUN
Freezer Vegetables
Tahini
Balanced Dinner No. 5
NOTES Sweet potatoes can be cooked in the oven at 425 F for about 30 minutes. Frozen veggie blends can be found at almost all grocery stores and do not go bad nearly as quickly!
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Meal Idea No. 6
MEDETERANIAN CHICKEN & POTATOES PROTEIN
CARB
Pre-Marinated Chicken Shawarma
Potato Medley
VEGETABLE
SOMETHING FUN
Cucumber & Tomato
Store Bought or Homemade Tzatziki
Balanced Dinner No.6
NOTES
Premarinated chicken is a great choice for saving time. Many stores have a variety of seasonings to give you plenty of options to add to meals.
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Meal Idea No. 7
PESTO CHICKEN, LENTILS, & SALAD PROTEIN
CARB
Pre-Marinated Pesto Chicken
Microwave Lentil Rice Blend
VEGETABLE
SOMETHING FUN
Arugula
Olive Oil, Vinegar, & Feta
Balanced Dinner No. 7
NOTES
Lentils can be a great and easy addition to meals. Mix them with rice or serve them on their own for a yummy grain.
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Meal Idea No. 8 HIGH FIBER VEGGIE PASTA
PROTEIN
CARB
Ground Turkey
Chickpea Pasta
VEGETABLE
SOMETHING FUN
Fresh or Frozen Spinach
Marinara Sauce
Balanced Dinner No. 8
NOTES Lentil pastas or chickpea pastas are a great way to sneak in extra protein and fiber to meals you love. Frozen or fresh spinach will cook down well in the pasta and add a veggie to the dish.
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Meal Idea No. 9 SALMON “POKE” BOWL
PROTEIN
CARB
Frozen Salmon
White Rice
VEGETABLE
SOMETHING FUN
Edamame & Avocado
Sriracha Mayo
Balanced Dinner No. 9
NOTES
Salmon can be cooked quickly in the air fryer at 400 F. Cook fresh salmon for 10 minutes and frozen salmon for 15 minutes!
HR.UIOWA.EDU/LIVEWELL Promoting Population Health at Iowa
Meal Idea No. 10 BUFFALO CHICKEN MAC & CHEESE
PROTEIN
CARB
Shredded Chicken
Boxed Mac & Cheese
VEGETABLE
SOMETHING FUN
Frozen Broccoli
Buffalo Sauce
Balanced Dinner No. 10
NOTES
A great way to balance out your favorite foods is by adding a protein and a veggie. Precooked chicken and frozen veggies are always a great option here
HR.UIOWA.EDU/LIVEWELL Promoting Population Health at Iowa