Meal Plan – Quick Recipes

Meal Plan – Quick Recipes

Full Flavor in Half The Time

If you’re short on time but big on taste, this is the perfect place for you. You shouldn’t have to suffer through meal prep and dietary restrictions that take all the joy out of eating. More than half of the battle is what you eat. The biggest reason for dieting failure is lack of commitment to tasteless food choices. Instead of suffering, try a few meal plan – quick recipes to get you on track and looking forward to your next meal.

Fat Free Coleslaw

Here is what you need:

  • 1 bag of fresh cut coleslaw
  • 4-5 ounces of non-fat Greek yogurt
  • 4 tbsp of unsweetened almond milk
  • 3 tbsp of raw unfiltered apple cider vinegar
  • 1-2 packets of stevia sweetener

Start by mixing the coleslaw and yogurt in a bowl. Add the almond milk, vinegar and stevia in next. When you are finished mixing, you can serve right away. The best option is to let it sit in the fridge for several hours while the flavors mix together. Try it and enjoy!

Fat Free Chicken Salad

Here is what you need: 

  • 3-4 cooked chicken breasts (baked or grilled)
  • 4-5 ounces of non-fat Greek yogurt
  • ½ cup of sliced purple grapes
  • ¼ of chopped walnuts
  • ½ cup of chopped celery
  • Salt and pepper to taste

Start by cutting or shredding the chicken to desired consistency. Mix everything together in a bowl, add salt and pepper to taste. This can be served right away or stored in the fridge for a later time. You can eat it by itself, or it can be served on toast, tortillas and bagels. Try it and enjoy!

fat free deviled eggs 

Fat-Free Deviled Eggs

Here is what you need:

  • 6-12 peeled hard-boiled eggs
  • Mustard of your choice
  • Salt, pepper, cayenne pepper, paprika to taste

Start by slicing the eggs in half. Then scoop out the yolks and add into a bowl with ½ -1 tbsp of mustard per yolk. Mix together well, add in seasoning to your tastes desire. Scoop the mixed yolks back into the egg white halves. Garnish with cayenne pepper or paprika. Try it and enjoy!


sweet potato wedges

Sweet Potato Wedges

Here is what you will need:

  • 3-4 medium sweet potatoes
  • 1 tbsp of first cold pressed olive oil
  • Cinnamon 

Start by washing the potatoes and cutting them into quarters. Pre-heat the oven to 375 degrees. Spread the wedges out across a cookie sheet and lightly brush with olive oil. Sprinkle cinnamon over the top to taste. Bake in the oven for about an hour. They’re done when you notice the sugars start to caramelize like you’re roasting marsh mellows. Let cool, serve and enjoy!


healthy food

Tuna Avocado

Here is what you will need:

  • 1 can of albacore tuna in water
  • ½ fresh and ripe avocado
  • Salt, pepper, crushed red pepper to taste
  • 2 slices Ezekiel bread or Dave’s bread
  • Slice of lemon or lime (optional)

Start by toasting your bread to your liking. Drain the water from the tuna can and add the tuna into a bowl. Next, mash ½ of an avocado into the tuna until it’s mixed well. It should have a similar consistency to using mayo. Season with salt, pepper, crushed red pepper to taste. Add a spritz of lemon or lime. Spread over your toast, serve and enjoy!



Pumpkin Pie Oatmeal

Here is what you will need:

  • ½-1 cup of old-fashioned oatmeal
  • ¼ cup of fresh canned pumpkin (not the pie filler loaded with sugar)
  • ¼ cup chopped walnuts 
  • Cinnamon
  • Fat Free redid whip or cool whip 

Start by adding water and oats in a bowl. Cook in the microwave 2-5 minutes depending on how you like your oats done. Add the fresh pumpkin and nuts. Stir until it’s mixed well. Add cool whip and cinnamon to taste. Serve and enjoy!


Ezekiel French Toast

Here is what you will need:

  • 3 slices of Ezekiel bread (your choice)
  • 1 whole egg and 3 egg whites
  • Cinnamon
  • Cooking spray or light oil for the pan 
  • Sugar free jelly or syrup

Start by beating the eggs in a bowl. Preheat your girdle or pan to about 300 degrees or medium heat. Coat the pan to make sure the food doesn’t stick. Dip both sides of the bread into the egg mix and then cook one side at a time in the pan. You can add cinnamon to taste in the egg mix or directly on the bread. Cook until light golden brown on each side. Feel free to add some sugar-free jelly or syrup. If you have some eggs left over, you can scramble them in the pan and serve on the side. Serve and enjoy!


There are so many ways you can put a healthy spin on an old fan favorite. Meal plan – quick recipes should give you some good insight into a few meals that will support you with great flavor and healthy ingredients. Tag us in social media to let us know which one was your favorite. Let us know if you discovered any new ways to spice things up. We look forward to hearing from you.

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