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Meal Plan: Eat for All-Day Energy!

This one-day plan from Ashley Koff, R.D., author of Mom Energy (Hay House), will power you through even the busiest days. Pick one dish for each meal.

By Ashley Koff, R.D.

Breakfast
Salad greens with fish
Enlarge Image
By Peter Krumhardt

Overnight Oats: Soak rolled or quick oats in water or skim milk or dairy replacement in fridge with 1 teaspoon cinnamon and 1/4 cup chopped almonds. In the morning, just stir and enjoy cold or warm.

Blazing-the-Trail Mix: Combine 1/2 cup high-fiber cereal (Nature's Path Optimum Slim or Smart Bran), 1/4 cup unsweetened coconut shreds and 1/2 cup mixed nuts.

Chia Pudding: It's a great source of fiber and brain- powering, heart-smart omega-3s. Mix 1/4 cup chia seeds (found at Whole Foods and other health food stores) in 3/4 cup water or milk; add 1 teaspoon of honey, 1 tablespoon cocoa powder or 1/2 teaspoon vanilla extract, and 2 tablespoons dried fruit (without extra sugar). Let sit 5 to 10 minutes, stirring occasionally. The chia expands to create a porridge-like consistency.

Lunch

Simple Salad: Salad greens with fish and lemon juice or salsa, 1/2 a banana (or 1 small banana) with 1 tablespoon almond butter or peanut butter. Eat the other banana half at 3 p.m. for a snack.

Potato Skins: 1 baked potato with most of the flesh scooped out (save for later to make a mash or pancake with veggies like spinach and broccoli), filled with ground turkey, steamed spinach, and 1 tablespoon shredded cheese or avocado on top.

Quinoa Tabbouleh: 1/2 to 3/4 cup cooked quinoa with 2 tablespoons pine nuts, 1 cup chopped cucumber and tomatoes (drained), topped with a mint-and-rice-vinegar dressing in lettuce cups.

Snack

Popcorn Balls: 1 cup air-popped popcorn mixed with almond butter, cinnamon, and 1 teaspoon honey, rolled into balls.

The Parfait: Top 6 ounces plain Greek yogurt and berries (1/2 cup) with 1 to 2 tablespoons organic cacao powder (or take 1 ounce dark chocolate bar and crumble it up) and 1 tablespoon ground flaxseeds.

DIY Nachos: 10 to 15 whole-grain chips with 1 tablespoon guacamole, 1/4 cup salsa and 1/4 cup shredded cheese (jalapeno peppers are optional).

Dinner

Frittata: Use up all the ingredients in your fridge with this fast frittata: Saute 1 to 2 cups mixed organic fresh or frozen vegetables, 1/2 cup beans, 1/2 cup egg whites and a little low-sodium broth in a pan. Add spices and herbs like garlic and basil. (Season with hot sauce, if you like it spicy.)

Spaghetti Squash Pasta and Meatballs: Add turkey meatballs to 1 1/2 cups spaghetti squash, 1 cup tomato sauce and shredded parmesan or ricotta cheese.

Pizza Flatbread: Drizzle olive oil on a whole-grain crust. Top with fixings that you have at home: shrimp or chicken, goat cheese crumbles, olives, pumpkin seeds, sun-dried tomatoes, mushrooms or more.

Originally published in the September 2011 issue of Family Circle magazine.

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