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Yahoo
31-07-2025
- Health
- Yahoo
Our 19 Best Meal Prep Recipes for Diabetes
Living with diabetes can mean that finding healthy and delicious meals that fit your needs can be a little more difficult, especially when you need something quick and easy. To help you solve your meal prep problems, we've compiled a list of diabetes-friendly recipes that you can make ahead and eat throughout the week. From lunch and dinner recipes to breakfast and snack ideas, these recipes fit our parameters for a diabetes-friendly eating pattern. This means they are lower in calories, carbs and limited in saturated fat and sodium. Plus, they incorporate blood-sugar balancing nutrients like complex carbs, and ingredients that won't spike your glucose levels like nuts, beans, oats and spinach. So, if you're lacking inspiration for preppable meals that fit your needs, try out our Make-Ahead Freezer Breakfast Burritos with Eggs, Cheese & Spinach or our Elote-Inspire Pasta Salad and consider adding them to your weekly lineup. Bean & Pasta Salad This bean-and-pasta salad is a satisfying dish packed with plant-based protein, plus a whole wheat pasta noodle for a serving of complex carbs. It combines tender pasta with fiber-rich beans, crisp vegetables and a zesty vinaigrette for a well-balanced bite. The flavors continue to meld as it sits, making it an ideal recipe for meal prep or gatherings. View Recipe Sesame-Honey Roasted Cashews These sesame-honey roasted cashews are a sweet-and-savory snack with a toasty crunch and a hint of umami from the sesame seeds, and they're high in protein and low in saturated fat and sodium. While they're perfect for snacking straight from the jar, they also make a delicious topping for salads, adding protein and flavor. When stored in an airtight container, these nuts can last up to five days, making them the perfect snack to bring to work or school. View Recipe Make-Ahead Freezer Breakfast Burritos with Eggs, Cheese & Spinach Mornings just got easier with these satisfying diabetes-friendly breakfast burritos made with eggs, spinach, serrano peppers and cheese. These burritos can last for months in the freezer and reheat within minutes in the microwave, so keep a stash on hand for when you need a quick, healthy breakfast. View Recipe Crunchy Chopped Salad This chickpea-cabbage salad features carrots and cucumbers, giving it a quartet of ingredients that all begin with the letter 'C'! This chopped salad is loaded with fiber and prebiotic chickpeas, promoting a healthy gut and keeping calories and carbohydrates low. Refrigerate this salad and the dressing for up to five days and enjoy it as a light lunch or side. View Recipe Tuna Salad Lettuce Wraps These tuna salad lettuce wraps are a fun anti-inflammatory lunch idea that skip the bread to keep carbs low. Tuna provides protein and omega-3 fatty acids, while the addition of Greek-style yogurt in the dressing amps up the protein even more. These wraps are packed with chopped apple, onion and celery to provide a welcome crunch. Making this ahead is easy, just refrigerate the tuna for up to five days and place in the lettuce leaves right before serving. View Recipe High-Protein Strawberry & Peanut Butter Overnight Oats These overnight oats get a protein boost from strained Greek-style yogurt (which can help stabilize blood sugar levels), peanut butter and soy milk, combining for 17 grams of protein per serving. We mix it up with chopped strawberries, but any berry or chopped fruit will pair nicely with this easy grab-and-go breakfast that can be enjoyed up to three days later. View Recipe Elote-Inspired Pasta Salad This zesty pasta salad draws inspiration from the flavors of elote—a Mexican dish with grilled corn on the cob that's smothered in a creamy mayo-based sauce and sprinkled with chili powder, cotija cheese and lime. The whole-wheat pasta and healthy fats in this recipe make it suitable for a diabetes-friendly eating pattern, plus it can be made ahead and eaten for up to four days. View Recipe High-Protein Mason Jar Salad Mason jar salads make for a convenient lunch that can easily be taken on the go or enjoyed at home. With just a few ingredients, you have a well-rounded lunch packed with fiber, protein and micronutrients that won't spike your blood sugar levels. This nutritious Mason jar salad allows plenty of room for customization based on your preferences. View Recipe Cumin Chicken & Chickpea Skillet This quick, protein-rich chicken skillet recipe draws flavor inspiration from shawarma with spices like cumin, paprika and pepper. Make a double batch and freeze it for a quick, healthy dinner. Serve with couscous and steamed broccoli for an anti-inflammatory boost that helps manage blood sugar. View Recipe Sweet Potato, Kale & Chicken Salad with Peanut Dressing These hearty diabetes-friendly kale salads hold up well for 4 days, making them perfect for meal-prep lunches. To keep the ingredients from getting soggy, dress this salad and top it with peanuts just before serving. View Recipe High-Protein Blueberry & Peanut Butter Chia Pudding This high-protein blueberry and peanut butter chia pudding is a perfect make-ahead breakfast packed with fiber and protein to keep you energized throughout the day. Chia seeds soak up the blended almond milk and blueberries overnight, creating a creamy pudding that's layered for a peanut butter-and-jelly effect. The combination of anthocyanin-rich blueberries and peanut butter with healthy fats makes this a great and filling breakfast for someone with diabetes. View Recipe Chipotle-Lime Cauliflower Taco Bowls A bold, smoky marinade elevates roasted cauliflower in this meal-prep version of our popular Chipotle-Lime Cauliflower Tacos by Carolyn Malcoun. To cut down on prep time for these healthy taco bowls, look for precut cauliflower in the produce department. You can also save time by using microwaveable quinoa pouches (you'll need one 8-ounce pouch for this recipe) instead of cooking quinoa. Plus, the quinoa will help keep you fuller for longer, and prevent your blood sugar from spiking. View Recipe Peach-Oatmeal Breakfast Bars Peach-oatmeal bars are the perfect way to start your day, or enjoy them as a midday snack. Made with fiber-rich oats, ripe peaches and a touch of brown sugar, these bars hold together beautifully, making them the perfect thing to grab during the dash out the door. Oats contain lots of soluble fiber, so they help regulate blood sugar by slowing the breakdown of carbohydrates. Plus, not only do they keep in an airtight container for days, you can freeze them for up to three months and thaw when you're ready to enjoy. View Recipe Everything Bagel Cottage Cheese Snack Jar with Bell Peppers & Chickpeas This cottage cheese snack jar is a high-protein snack that layers creamy cottage cheese with crunchy bell peppers and crispy chickpeas. Cottage cheese provides protein and calcium, while chickpeas add extra plant-based protein and fiber to keep you feeling full until your next meal. A sprinkle of everything bagel seasoning brings bold flavors in every bite. These are the perfect preppable snack that can help you keep your saturated fat intake low. View Recipe Canned Tuna Rice Bowl This canned tuna rice bowl is a quick, flavor-packed meal combining a pantry staple and fresh ingredients. Flaky chunks of tuna offer heart-healthy omega-3s that combine with tangy kimchi and sit atop warm brown rice, paired with crunchy cucumbers, creamy avocado and toasty nori. A drizzle of Sriracha mayo brings everything together. It's easy to customize and comes together in minutes—perfect for a satisfying lunch or weeknight dinner. Not to mention, you can make this bowl ahead of time and keep it in the fridge for the rest of the week. View Recipe High-Protein Strawberry Muffins These strawberry protein muffins are the perfect option for breakfast or snack time, with strained Greek-style yogurt and almond flour adding protein. Fresh strawberries bring bursts of sweetness and potassium, which helps lower blood pressure and support diabetes management. These pair well with a cup of coffee, a smoothie or even a dollop of extra yogurt on top and will keep fresh in the fridge for a week or the freezer for three months. View Recipe Pineapple-Ginger-Turmeric Shots This bright, summery shot blends the anti-inflammatory benefits and earthy flavor of turmeric with ginger and a touch of heat from ground pepper, while pineapple and fresh-squeezed orange juice add a naturally sweet-tangy balance. The coconut water brings along diabetes-friendly benefits for blood pressure levels and hydration. These shots can be stored in the fridge for a few days or in the freezer for up to three months. While fresh turmeric and ginger add the biggest flavor, ground ginger and turmeric can be used in their place. View Recipe Chickpea & Quinoa Bowl with Roasted Red Pepper Sauce Quinoa and chickpeas pack this vegetarian grain bowl with plenty of plant-based protein that will help keep glucose levels steady. Whip up a batch of these flavorful grain bowls and store them in lidded containers to stash in the fridge for easy, healthy grab-and-go lunches all week long. View Recipe Eat-the-Rainbow Vegetable Soup This vibrant and wholesome soup recipe helps support a diabetes-friendly eating pattern. It's packed with a variety of colorful vegetables like tomatoes, which contain lycopene, a phytochemical that may help reduce inflammation. The base of the soup is prepped ahead of time and stored in separate containers. Simply add the broth and heat it in the microwave when you're ready to eat. If you don't wish to travel with vegetable broth or don't have access to a microwave, you can use reduced-sodium bouillon instead and just add hot water. View Recipe Read the original article on EATINGWELL
Yahoo
29-07-2025
- Health
- Yahoo
30-Day No-Sugar, Anti-Inflammatory Meal Plan for High Blood Pressure, Created by a Dietitian
Reviewed by Dietitian Jessica Ball, M.S., RDAbout This Plan This 30-day plan is set at 1,500 calories, with modifications for 2,000 calories. Each day provides at least 64 grams of protein and 29 grams of fiber to support satiety. This plan prioritizes no-sugar-added and anti-inflammatory is a culprit in most chronic conditions, including high blood pressure, aka hypertension. And though it rarely presents with obvious symptoms, high blood pressure can have some serious health implications. High blood pressure increases the risk of stroke and heart disease—two of the leading causes of death in the United States. Because high blood pressure is symptomless, it's important to get it checked regularly by a medical practitioner. While there's no single reason a person might develop high blood pressure, factors like family history and age play a role. You can make diet and lifestyle changes that can reduce your risk—including eating foods that have been shown to be anti-inflammatory. This 30-day meal plan is packed with foods aimed at reducing inflammation and keeping sodium levels low, such as salmon, nuts, fruits, veggies and oats. Let's dig in. Week 1Prep Ahead Tips Prepare Bircher Muesli to have for breakfast throughout the week. Make a batch of Make-Ahead Freezer Breakfast Burritos with Eggs, Cheese & Spinach to have as breakfast throughout the month. Prepare Vegan Lentil Soup to have for lunch on Days 2 through 1 Breakfast (281 calories) 1 cup low-fat plain strained (Greek-style) yogurt 3 Tbsp. sliced almonds ¼ cup raspberries or fruit of choice Morning Snack (200 calories) 1 medium apple 1 Tbsp. natural peanut butter Lunch (463 calories) 1 serving Anti-Inflammatory Beet & Avocado Wrap Afternoon Snack (62 calories) 1 medium orange Dinner (484 calories) 1 serving Salmon & Quinoa Bowls with Green Beans, Olives & Feta Daily Totals: 1,489 calories, 73g protein, 80g fat, 129g carbohydrate, 29g fiber, 1,264mg sodium To make it 2,000 calories: Increase to 2 Tbsp. natural peanut butter at the A.M. snack, add ¼ cup unsalted dry-roasted almonds to the P.M. snack and add 1 serving Cucumber & Avocado Salad to dinner. Day 2 Breakfast (375 calories) 1 serving Bircher Muesli Morning Snack (125 calories) 1 (5-ounce) container low-fat plain strained (Greek-style) yogurt ¼ cup blueberries Lunch (377 calories) 1 serving Vegan Lentil Soup 1 medium banana Afternoon Snack (190 calories) 2 large hard-boiled eggs 1 clementine Dinner (445 calories) 1 serving Chickpea & Potato Curry ½ cup cooked brown rice Daily Totals: 1,512 calories, 66g protein, 48g fat, 216g carbohydrate, 40g fiber, 1,362mg sodium To make it 2,000 calories: Add 1 serving Berry-Kefir Smoothie to breakfast, increase to ½ cup blueberries at A.M. snack and add 1½ Tbsp. natural peanut butter to the banana at lunch. Day 3 Breakfast (375 calories) 1 serving Bircher Muesli Morning Snack (206 calories) ¼ cup unsalted dry-roasted almonds Lunch (377 calories) 1 serving Vegan Lentil Soup 1 medium banana Afternoon Snack (35 calories) 1 clementine Dinner (514 calories) 1 serving Chicken & Vegetable Penne with Parsley-Walnut Pesto Daily Totals: 1,507 calories, 66g protein, 67g fat, 183g carbohydrate, 41g fiber, 1,210mg sodium To make it 2,000 calories: Add 1 serving Berry-Kefir Smoothie to breakfast and ¼ cup unsalted dry-roasted almonds to the P.M. snack. Day 4 Breakfast (281 calories) 1 cup low-fat plain strained (Greek-style) yogurt 3 Tbsp. sliced almonds ¼ cup raspberries or fruit of choice Morning Snack (190 calories) 2 large hard-boiled eggs 1 clementine Lunch (377 calories) 1 serving Vegan Lentil Soup 1 medium banana Afternoon Snack (248 calories) ¼ cup unsalted dry-roasted almonds 1 kiwi Dinner (407 calories) 1 serving Slow-Cooker Vegetable Stew Meal-Prep Tip: Reserve leftover Slow-Cooker Vegetable Stew to have for dinner tomorrow. Daily Totals: 1,504 calories, 61g fat, 78g protein, 175g carbohydrate, 36g fiber, 1,523mg sodium To make it 2,000 calories: Increase to ¼ cup sliced almonds at breakfast, add 2 Tbsp. natural peanut butter to the banana at lunch, add 1 serving Massaged Kale Salad at dinner and have 1 serving Tart Cherry Nice Cream as an evening snack. Day 5 Breakfast (375 calories) 1 serving Bircher Muesli Morning Snack (125 calories) 1 (5-ounce) container low-fat plain strained (Greek-style) yogurt ¼ cup blueberries Lunch (377 calories) 1 serving Vegan Lentil Soup 1 medium banana Afternoon Snack (206 calories) ¼ cup unsalted dry-roasted almonds Dinner (407 calories) 1 serving Slow-Cooker Vegetable Stew Daily Totals: 1,490 calories, 54g fat, 65g protein, 204g carbohydrate, 44g fiber, 1,530mg sodium To make it 2,000 calories: Add 1 serving Berry-Kefir Smoothie to breakfast and add 2 Tbsp. natural peanut butter to the banana at lunch. Day 6 Breakfast (331 calories) 1 serving Make-Ahead Freezer Breakfast Burritos with Eggs, Cheese & Spinach 1 clementine Morning Snack (200 calories) 1 medium apple 1 Tbsp. natural peanut butter Lunch (403 calories) 1 serving White Bean & Veggie Salad 1 kiwi Afternoon Snack (62 calories) 1 medium orange Dinner (529 calories) 1 serving Fish Taco Bowls with Green Cabbage Slaw Daily Totals: 1,524 calories, 74g fat, 73g protein, 152g carbohydrate, 37g fiber, 1,476mg sodium To make it 2,000 calories: Increase to 2 Tbsp. natural peanut butter at the A.M. snack, add 18 unsalted dry-roasted almonds to the P.M. snack and 1 serving Guacamole Chopped Salad to dinner. Day 7 Breakfast (281 calories) 1 cup low-fat plain strained (Greek-style) yogurt 3 Tbsp. sliced almonds ¼ cup raspberries or fruit of choice Morning Snack (101 calories) 1 medium pear Lunch (403 calories) 1 serving White Bean & Veggie Salad 1 kiwi Afternoon Snack (200 calories) 1 medium apple 1 Tbsp. natural peanut butter Dinner (535 calories) 1 serving Lemon-Tahini Couscous with Chicken & Vegetables Daily Totals: 1,520 calories, 70g fat, 83g protein, 151g carbohydrate, 36g fiber, 1,053mg sodium To make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to the A.M. snack, increase to 2 Tbsp. natural peanut butter at P.M. snack and have 1 serving Tart Cherry Nice Cream for an evening snack. Week 2Prep Ahead Tips Prepare three servings Citrus Lime Tofu Salad to have for lunch on Days 9 through 8 Breakfast (324 calories) 1 serving Spinach, Peanut Butter & Banana Smoothie Morning Snack (101 calories) 1 medium pear Lunch (463 calories) 1 serving Beet & Avocado Wrap Afternoon Snack (112 calories) 1 large hard-boiled egg 1 clementine Dinner (509 calories) 1 serving Tilapia Fish Tacos Daily Totals: 1,510 calories, 77g fat, 69g protein, 154g carbohydrate, 32g fiber, 1,505mg sodium To make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to the A.M. snack, increase to 2 large hard-boiled eggs at P.M. snack and add 1 serving Pineapple & Avocado Salad to dinner. Day 9 Breakfast (264 calories) 1 slice sprouted-wheat bread, toasted 1 Tbsp. almond butter (or natural peanut butter) 1 medium apple, sliced Morning Snack (125 calories) 1 (5-ounce) container low-fat plain strained (Greek-style) yogurt ¼ cup blueberries Lunch (390 calories) 1 serving Citrus Lime Tofu Salad Afternoon Snack (241 calories) ¼ cup unsalted dry-roasted almonds 1 clementine Dinner (402 calories) 1 serving Chicken with Spinach & Tomato Orzo Salad Evening Snack (73 calories) 1 serving Tart Cherry Nice Cream Daily Totals: 1,495 calories, 75g fat, 89g protein, 135g carbohydrate, 30g fiber, 1,257mg sodium To make it 2,000 calories: Add 1 serving Berry-Kefir Smoothie to breakfast and 1 serving Traditional Greek Salad to dinner. Day 10 Breakfast (324 calories) 1 serving Spinach, Peanut Butter & Banana Smoothie Morning Snack (62 calories) 1 medium orange Lunch (390 calories) 1 serving Citrus Lime Tofu Salad Afternoon Snack (206 calories) ¼ cup unsalted dry-roasted almonds Dinner (467 calories) 1 serving Sweet Potato & Black Bean Chili 1 ½ cups mixed greens 1 serving Citrus Vinaigrette Evening Snack (73 calories) 1 serving Tart Cherry Nice Cream Daily Totals: 1,522 calories, 79g fat, 65g protein, 165g carbohydrate, 39g fiber, 1,452mg sodium To make it 2,000 calories: Add 1 cup edamame in pods to the A.M. snack, 1 medium banana to lunch and ½ avocado, sliced, to the salad at dinner. Day 11 Breakfast (264 calories) 1 slice sprouted-wheat bread, toasted 1 Tbsp. almond butter (or natural peanut butter) 1 medium apple, sliced Morning Snack (131 calories) 1 large pear Lunch (390 calories) 1 serving Citrus Lime Tofu Salad Afternoon Snack (273 calories) ¾ cup low-fat plain strained (Greek-style) yogurt 3 Tbsp. sliced almonds ½ cup cherries, fresh or frozen Dinner (429 calories) 1 serving Charred Shrimp, Pesto & Quinoa Bowls Daily Totals: 1,487 calories, 71g fat, 87g protein, 149g carbohydrate, 34g fiber, 1,316mg sodium To make it 2,000 calories: Increase to 2 slices of sprouted-wheat toast with 2 Tbsp. almond butter at breakfast, add 1 cup edamame in pods to the A.M. snack, add 1 medium orange to lunch and have 1 serving Tart Cherry Nice Cream as an evening snack. Day 12 Breakfast (331 calories) 1 serving Make-Ahead Freezer Breakfast Burritos with Eggs, Cheese & Spinach 1 clementine Morning Snack (131 calories) 1 large pear Lunch (327 calories) 1 serving Arugula & Cucumber Salad with Tuna 1 medium apple Afternoon Snack (263 calories) ¼ cup unsalted dry-roasted almonds 2 Tbsp. unsweetened dried cherries (or raisins) Dinner (453 calories) 1 serving Roasted Root Veggies & Greens over Spiced Lentils Daily Totals: 1,504 calories, 69g fat, 72g protein, 161g carbohydrate, 34g fiber, 1,511mg sodium To make it 2,000 calories: Add 1 serving Raspberry-Kefir Power Smoothie to breakfast, add 2 Tbsp. natural peanut butter to lunch and increase to 3 Tbsp. unsweetened dried cherries at the P.M. snack. Day 13 Breakfast (264 calories) 1 slice sprouted-wheat bread, toasted 1 Tbsp. almond butter (or natural peanut butter) 1 medium apple, sliced Morning Snack (281 calories) 1 cup low-fat plain strained (Greek-style) yogurt ½ cup cherries, fresh or frozen 2 Tbsp. sliced almonds Lunch (334 calories) 1 serving Arugula & Cucumber Salad with Tuna 1 medium pear Afternoon Snack (95 calories) 1 medium apple Dinner (543 calories) 1 serving Spanakopita-Inspired Chicken & White Bean Casserole 2 cups mixed greens 1 serving Lemon-Garlic Vinaigrette Meal-Prep Tip: Reserve leftover Spanakopita-Inspired Chicken & White Bean Casserole to have for dinner tomorrow. Daily Totals: 1,516 calories, 66g fat, 92g protein, 149g carbohydrate, 29g fiber, 1,523mg sodium To make it 2,000 calories: Increase to 2 slices of sprouted-wheat toast with 2 Tbsp. almond butter at breakfast and add 1 sliced avocado to the side salad at dinner. Day 14 Breakfast (324 calories) 1 serving Spinach, Peanut Butter & Banana Smoothie Morning Snack (62 calories) 1 cup blackberries Lunch (334 calories) 1 serving Arugula & Cucumber Salad with Tuna 1 medium pear Afternoon Snack (241 calories) ¼ cup unsalted dry-roasted almonds 1 clementine Dinner (543 calories) 1 serving Spanakopita-Inspired Chicken & White Bean Casserole 2 cups mixed greens 1 serving Lemon-Garlic Vinaigrette Daily Totals: 1,504 calories, 76g fat, 83g protein, 134g carbohydrate, 31g fiber, 1,449mg sodium To make it 2,000 calories: Add 1 cup edamame in pods to the A.M. snack and add 1 sliced avocado to the side salad at dinner. Week 3Prep Ahead Tips Prepare a double batch of Overnight Oats with Chia Seeds to have for breakfast on Days 16 through 19. Prepare Slow-Cooker Turkey Chili to have for lunch on Days 16 through 15 Breakfast (331 calories) 1 serving Make-Ahead Freezer Breakfast Burritos with Eggs, Cheese & Spinach 1 clementine Morning Snack (200 calories) 1 cup edamame, in pods Lunch (420 calories) 1 serving Veggie & Hummus Sandwich 1 medium apple Afternoon Snack (131 calories) 1 large pear Dinner (422 calories) 1 serving Sheet-Pan Roasted Salmon & Vegetables Daily Totals: 1,504 calories, 55g fat, 82g protein, 178g carbohydrate, 40g fiber, 1,543mg sodium To make it 2,000 calories: Add 1 serving Raspberry-Kefir Power Smoothie to breakfast, 1 medium orange to the A.M. snack and 1 serving Traditional Greek Salad to dinner. Day 16 Breakfast (390 calories) 1 serving Overnight Oats with Chia Seeds Morning Snack (173 calories) ¾ cup low-fat plain strained (Greek-style) yogurt ½ cup cherries, fresh or frozen Lunch (408 calories) 1 serving Slow-Cooker Turkey Chili Afternoon Snack (95 calories) 1 medium apple Dinner (414 calories) 1 serving Quinoa Avocado Salad Daily Totals: 1,480 calories, 63g fat, 74g protein, 171g carbohydrate, 41g fiber, 1,219mg sodium To make it 2,000 calories: Add 4 Tbsp. sliced almonds to the A.M. snack, 1 serving Everything Bagel Avocado Toast to lunch and 2 Tbsp. natural peanut butter to the P.M. snack. Day 17 Breakfast (390 calories) 1 serving Overnight Oats with Chia Seeds Morning Snack (206 calories) ¼ cup unsalted dry-roasted almonds Lunch (408 calories) 1 serving Slow-Cooker Turkey Chili Afternoon Snack (42 calories) ½ cup blueberries Dinner (473 calories) 1 serving Chicken, Feta & Cucumber Couscous Bowls Daily Totals: 1,520 calories, 67g fat, 89g protein, 156g carbohydrate, 34g fiber, 1,456mg sodium To make it 2,000 calories: Add 1 medium banana to the A.M. snack, 1 medium orange to lunch and 1 cup low-fat plain strained (Greek-style) yogurt with 4 Tbsp. sliced almonds to the P.M. snack. Day 18 Breakfast (390 calories) 1 serving Overnight Oats with Chia Seeds Morning Snack (21 calories) ⅓ cup raspberries Lunch (408 calories) 1 serving Slow-Cooker Turkey Chili Afternoon Snack (210 calories) 1 medium banana 1 Tbsp. natural peanut butter Dinner (488 calories) 1 serving Chickpea Pasta with Mushrooms & Kale 2 cups mixed greens 1 serving Lemon-Garlic Vinaigrette Daily Totals: 1,518 calories, 75g fat, 70g protein, 159g carbohydrate, 42g fiber, 1,486mg sodium To make it 2,000 calories: Add 20 unsalted dry-roasted almonds to the A.M. snack and add 1 avocado, sliced, to the side salad at dinner. Day 19 Breakfast (390 calories) 1 serving Overnight Oats with Chia Seeds Morning Snack (173 calories) ¾ cup low-fat plain strained (Greek-style) yogurt ½ cup cherries, fresh or frozen Lunch (408 calories) 1 serving Slow-Cooker Turkey Chili Afternoon Snack (105 calories) 1 medium banana Dinner (406 calories) 1 serving Baked Halibut with Brussels Sprouts & Quinoa Daily Totals: 1,483 calories, 56g fat, 95g protein, 165g carbohydrate, 36g fiber, 1,465mg sodium To make it 2,000 calories: Add 4 Tbsp. sliced almonds to the A.M. snack, 1 serving Everything Bagel Avocado Toast to lunch and 2 Tbsp. natural peanut butter to the P.M. snack. Day 20 Breakfast (331 calories) 1 serving Make-Ahead Freezer Breakfast Burritos with Eggs, Cheese & Spinach 1 clementine Morning Snack (131 calories) 1 large pear Lunch (332 calories) 1 serving Avocado-Egg Toast 1 medium orange Afternoon Snack (206 calories) ¼ cup unsalted dry-roasted almonds Dinner (516 calories) 1 serving One-Pot Chicken with Farro Daily Totals: 1,517 calories, 65g fat, 84g protein, 154g carbohydrate, 32g fiber, 1,454mg sodium To make it 2,000 calories: Add 1 serving Berry-Kefir Smoothie to breakfast and 1 serving Traditional Greek Salad to dinner. Day 21 Breakfast (281 calories) 1 cup low-fat plain strained (Greek-style) yogurt 3 Tbsp. sliced almonds ¼ cup raspberries or fruit of choice Morning Snack (90 calories) 1 cup nonfat plain kefir Lunch (332 calories) 1 serving Avocado-Egg Toast 1 medium orange Afternoon Snack (210 calories) 1 medium banana 1 Tbsp. natural peanut butter Dinner (566 calories) 1 serving Perfect Pan-Seared Chicken Breasts 1 serving No-Cook Black Bean Salad Daily Totals: 1,480 calories, 64g fat, 104g protein, 133g carbohydrate, 30g fiber, 1,311mg sodium To make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to the A.M. snack and have 1 serving 2-Ingredient Peanut Butter Banana Ice Cream as an evening snack. Week 4Prep Ahead Tips Prepare Bircher Muesli to have for breakfast throughout the week. Make Vegan Superfood Grain Bowls to have for lunch on Days 23 through 22 Breakfast (331 calories) 1 serving Make-Ahead Freezer Breakfast Burritos with Eggs, Cheese & Spinach 1 clementine Morning Snack (200 calories) 1 cup edamame, in pods Lunch (426 calories) 1 serving Veggie & Hummus Sandwich 1 medium pear Afternoon Snack (105 calories) 1 medium banana Dinner (424 calories) 1 serving Easy Salmon Cakes with Arugula Salad Daily Totals: 1,486 calories, 63g fat, 80g protein, 155g carbohydrate, 33g fiber, 1,442mg sodium To make it 2,000 calories: Add 1 serving Raspberry-Kefir Power Smoothie to breakfast, 1 medium orange to the A.M. snack and 2 Tbsp. natural peanut butter to the P.M. snack. Day 23 Breakfast (375 calories) 1 serving Bircher Muesli Morning Snack (31 calories) ½ cup blackberries Lunch (381 calories) 1 serving Vegan Superfood Grain Bowls Afternoon Snack (210 calories) 1 medium banana 1 Tbsp. natural peanut butter Dinner (527 calories) 1 serving Spiced Grilled Chicken with Cauliflower "Rice" Tabbouleh 1 serving Traditional Greek Salad Daily Totals: 1,524 calories, 80g fat, 67g protein, 151g carbohydrate, 41g fiber, 1,352mg sodium To make it 2,000 calories: Add 20 unsalted dry-roasted almonds to the A.M. snack and have 1 serving 2-Ingredient Peanut Butter Banana Ice Cream as an evening snack. Day 24 Breakfast (375 calories) 1 serving Bircher Muesli Morning Snack (90 calories) 1 cup nonfat plain kefir Lunch (381 calories) 1 serving Vegan Superfood Grain Bowls Afternoon Snack (95 calories) 1 medium apple Dinner (577 calories) 1 serving Green Goddess Ricotta Pasta 1 serving Massaged Kale Salad Daily Totals: 1,517 calories, 64g fat, 64g protein, 193g carbohydrate, 42g fiber, 1,235mg sodium To make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to the A.M. snack, 1 medium orange to lunch and 2 Tbsp. natural peanut butter to the P.M. snack. Day 25 Breakfast (264 calories) 1 slice sprouted-wheat bread, toasted 1 Tbsp. almond butter (or natural peanut butter) 1 medium apple, sliced Morning Snack (200 calories) 1 cup edamame, in pods Lunch (381 calories) 1 serving Vegan Superfood Grain Bowls Afternoon Snack (291 calories) ⅔ cup low-fat plain Greek yogurt ¼ cup sliced almonds ½ cup cherries, fresh or frozen Dinner (356 calories) 1 serving Lemon Chicken Orzo Soup with Kale 1 serving Cabbage Salad with Lemon-Garlic Vinaigrette Meal-Prep Tip: Reserve leftover Lemon Chicken Orzo Soup with Kale to have for dinner tomorrow. Daily Totals: 1,492 calories, 65g fat, 84g protein, 155g carbohydrate, 42g fiber, 1,495mg sodium To make it 2,000 calories: Add 1 serving Raspberry-Kefir Power Smoothie to breakfast, reduce to ¾ cup edamame in pods at the A.M. snack and have 1 serving 2-Ingredient Peanut Butter Banana Ice Cream as an evening snack. Day 26 Breakfast (375 calories) 1 serving Bircher Muesli Morning Snack (206 calories) ¼ cup unsalted dry-roasted almonds Lunch (381 calories) 1 serving Vegan Superfood Grain Bowls Afternoon Snack (191 calories) ⅔ cup low-fat plain Greek yogurt ½ cup cherries 1 Tbsp. sliced almonds Dinner (356 calories) 1 serving Lemon Chicken Orzo Soup with Kale 1 serving Cabbage Salad with Lemon-Garlic Vinaigrette Daily Totals: 1,509 calories, 74g fat, 76g protein, 154g carbohydrate, 42g fiber, 1,381mg sodium To make it 2,000 calories: Add 1 medium apple to the A.M. snack, add 1 medium orange to lunch and have 1 serving 2-Ingredient Peanut Butter Banana Ice Cream as an evening snack. Day 27 Breakfast (375 calories) 1 serving Bircher Muesli Morning Snack (200 calories) 1 cup edamame, in pods Lunch (317 calories) 1 serving Cucumber Chickpea Salad with Feta & Lemon 5-ounce container low-fat plain strained (Greek-style) yogurt ½ cup blackberries Afternoon Snack (195 calories) 1 cup nonfat plain kefir 1 medium banana Dinner (415 calories) 1 serving Spinach Salad with Roasted Sweet Potatoes, White Beans & Basil Daily Totals: 1,503 calories, 59g fat, 74g protein, 183g carbohydrate, 49g fiber, 1,321mg sodium To make it 2,000 calories: Add 1 clementine to the A.M. snack, add ¼ cup sliced almonds to lunch and have 1 medium apple with 2 Tbsp. natural peanut butter as an evening snack. Day 28 Breakfast (331 calories) 1 serving Make-Ahead Freezer Breakfast Burritos with Eggs, Cheese & Spinach 1 clementine Morning Snack (200 calories) 1 cup edamame, in pods Lunch (317 calories) 1 serving Cucumber Chickpea Salad with Feta & Lemon 5-ounce container low-fat plain strained (Greek-style) yogurt ½ cup blackberries Afternoon Snack (200 calories) 1 medium apple 1 Tbsp. natural peanut butter Dinner (374 calories) 1 serving Skillet Lemon Chicken & Potatoes with Kale Evening Snack (101 calories) 1 medium pear Daily Totals: 1,524 calories, 63g fat, 86g protein, 155g carbohydrate, 32g fiber, 1,504mg sodium To make it 2,000 calories: Add 1 serving Raspberry-Kefir Power Smoothie to breakfast, add 3 Tbsp. sliced almonds to lunch and increase to 2 Tbsp. natural peanut butter at the P.M. snack. Week 5Prep Ahead Tips Prepare Cucumber Chickpea Salad with Feta & Lemon to have for lunch on Days 29 and 29 Breakfast (304 calories) 1 serving Berry-Kefir Smoothie Morning Snack (315 calories) 1 medium banana 2 Tbsp. natural peanut butter Lunch (317 calories) 1 serving Cucumber Chickpea Salad with Feta & Lemon 5-ounce container low-fat plain strained (Greek-style) yogurt ½ cup blackberries Afternoon Snack (189 calories) 20 unsalted dry-roasted almonds 1 clementine Dinner (391 calories) 1 serving Anti-Inflammatory Lemony Salmon & Orzo Casserole Meal-Prep Tip: Reserve leftover Anti-Inflammatory Lemony Salmon & Orzo Casserole to have for dinner tomorrow. Daily Totals: 1,516 calories, 68g fat, 76g protein, 165g carbohydrate, 35g fiber, 1,382mg sodium To make it 2,000 calories: Add 1 medium orange to breakfast, add ¼ cup sliced almonds to lunch and have 1 serving 2-Ingredient Peanut Butter Banana Ice Cream as an evening snack. Day 30 Breakfast (304 calories) 1 serving Berry-Kefir Smoothie Morning Snack (268 calories) ¼ cup unsalted dry-roasted almonds 1 medium orange Lunch (317 calories) 1 serving Cucumber Chickpea Salad with Feta & Lemon 5-ounce container low-fat plain strained (Greek-style) yogurt ½ cup blackberries Afternoon Snack (200 calories) 1 cup edamame, in pods Dinner (391 calories) 1 serving Anti-Inflammatory Lemony Salmon & Orzo Casserole Daily Totals: 1,480 calories, 62g fat, 86g protein, 158g carbohydrate, 41g fiber, 1,335mg sodium Make it 2,000 calories: Add 1 slice sprouted-wheat toast with 1 Tbsp. almond butter to breakfast, add 1 clementine to the P.M. snack and have 1 serving 2-Ingredient Peanut Butter Banana Ice Cream as an evening snack. Frequently asked Questions Is it OK to mix and match meals if there is one I do not like? Yes! This meal plan is meant to serve as inspiration. It doesn't need to be followed exactly to reap the benefits. When choosing recipes, we made sure to check the calories, fiber, protein and sodium to align with the parameters of this plan and be within our sodium limits. If you're making a recipe swap, it may be helpful to choose a recipe with similar calories, fiber, protein and sodium levels. For more inspiration, check out these delicious anti-inflammatory diet recipes. Can I eat the same breakfast or lunch every day? Definitely, it's fine to eat the same breakfast or lunch every day. The breakfasts range from 264 to 390 calories while the lunches span 317 to 463 calories. These ranges are fairly close, though if you're closely monitoring your calories or other nutrients, like protein, you may want to adjust a snack or two. Why is there not a modification for 1,200 calories? We no longer provide modifications for 1,200-calorie days in our meal plans. The 2020-2025 Dietary Guidelines for Americans suggests that limiting calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it's unsustainable for long-term health and well-being. What is the difference between added sugar and natural sugar? Great question! Natural sugars are the kind found in fruits, vegetables and dairy; sweetness from nature. Added sugars, on the other hand, are any type of sugar that has been added during the processing of a food. So, even if you have a "natural" sugar, such as honey, maple syrup or agave, when it is added to a food, it becomes added sugar. The Anti-Inflammatory Diet and Heart Health When it comes to eating for healthy blood pressure, most of the focus has historically been on cutting back on sodium. Reducing salt intake, especially from processed foods, does tend to help reduce blood pressure—but it's not the only nutritional step to take. Chronic low-grade inflammation is a growing concern linked to several health conditions, including heart disease, diabetes and even certain cancers. And it's likely a contributing cause of high blood pressure and worsening blood pressure for those already diagnosed. To decrease inflammation, aim for a healthy and balanced diet rich in anti-inflammatory foods (such as antioxidant-rich fruits and vegetables, whole grains, nuts, seeds, olive oil and fish) while limiting pro-inflammatory foods (such as refined grains, processed meats and added sugars, particularly from sugar-sweetened beverages). The average American adult consumes 17 teaspoons of added sugar each day, well above the recommended daily max of 6 teaspoons for women and 9 for men. A high intake of added sugar can increase inflammation and ultimately, disease risk. In fact, one study tracked people's eating habits over about nine years and found that a high intake of added sugars increased the risk of heart disease and We Create Meal Plans Registered dietitians thoughtfully create EatingWell's meal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see the original article on EATINGWELL
Yahoo
09-04-2025
- Business
- Yahoo
Victor's Taco Shop to open second location in Springfield
Apr. 8—Victor's Taco Shop is opening a second location in Springfield at 10 a.m. Friday, April 11. Those who visit the restaurant during its first month of opening, will be entered into a raffle for a $500 check. The winner will be announced May 11. The fast-food, Mexican restaurant is located at 1200 N. Bechtle Ave. in the former space of Rapid Fired Pizza. The pizza shop closed in February 2024 after it had been seeking to hire a new owner operator. Jonathan Gaytan, co-owner of Victor's Taco Shop, said they wanted to open a restaurant on the other side of town that was closer to Wittenberg University and the highway. Victor's other restaurant location in Springfield is located at 1929 E. Main St. The 2,000 square foot building will feature a dine-in area with seating for around 60 people. There will not be a drive-thru, but customers will be able to place an order next month and get it brought out to them — similar to what Olive Garden does. Victor's is known for offering the same quality food as a traditional sit-down Mexican restaurant, Gaytan said. Customer favorites include Carne Asada Fries, Breakfast Burritos, Birria Tacos, Super Nachos and Taco Bowls. Victor's is now serving margaritas and domestic canned and bottle beers at its location in Washington Twp. Gaytan said he plans to apply for a liquor license for the new Springfield location and eventually offer these types of beverages at their other existing locations. Gaytan is in the midst of building a food truck to sit at their Lima store, which burnt down in February. They do have plans to rebuild, but that's expected to be done by the end of this year. The food truck will then be used for festivals or large catering orders The Springfield Victor's will be open 8 a.m. to 10 p.m. daily. This is Victor's 16th location. In the future, Victor's hopes to expand to Cincinnati and open a location in Vandalia and another in Columbus. For more information, visit or the restaurant's Facebook page.
