Mighty Bowls Meal Plan

Looking forward to eating fresh, simple whole food for each meal? Below you’ll find a week’s worth of recipes and suggestions for quick and easy, healthy meals.

Image of protein bowl with quinoa, chicken, avocado, kale and lentils, garnished with lemon.


Keep in Mind

  • Eat every color of fruit and vegetable to provide a broad range of plant nutrients and antioxidants.
  • Greens are your new best friends on this eating plan — both raw and cooked.
  • A fantastic way to incorporate more leafy greens in your day is to add them into a morning (or afternoon) smoothie.
  • If you favor fiery and spicy foods, the following will keep your taste buds hopping: dried and fresh chili peppers, mustard, curry, peppercorns, horseradish and wasabi along with spices like cumin, coriander and cardamom.

Breakfast Tip: Mix and match Breakfast Bowls of Goodness (cooked grains such as rice, rolled oats, quinoa or millet mixed and matched with fruits and spices) to keep breakfast fresh and seasonal.

Lunch Tip: Sandwiches and wraps are great ways to get a healthy lunch on the go. Choose breads, tortillas, rolls, etc. that are made from 100% whole grains. For a quick lunch on the go, spread leftovers on a romaine lettuce leaf and place in a whole grain wrap. Add a salad for a quick meal.

Snack Tip: Smoothies with your favorite fruits and greens are a great pick-me-up in the afternoon. Apple slices with nut butter are also an excellent snack.

Dinner Tip: Steamed whole grains are an excellent part of any meal. Add cooked beans of your choice for more fiber and protein.


Batch cooking day: Start the week by batch cooking and storing meals in grab-and-go serving containers. This saves precious time during the week for all meals. Items to batch cook or prep: brown rice, quinoa, sprouted lentils or mung beans, wash lettuce and spinach, wash and chop your favorite salad ingredients and salad dressing of choice (enough for 3 to 4 days).







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