Overwhelmed with menu planning? Let us do the work: Mix and match from the Whole Body Action Plan-approved meal options (and online-exclusive recipes) on the following slides.

For a 260-calorie breakfast, top 1 cup organic yogurt with 1 cup fresh, seasonal fruit (or frozen berries) and 1 tablespoon mixture of chopped raw nuts and seeds.

Runny egg yolks provide a velvety blanket over nutty roasted asparagus in this satisfying sit-down breakfast. Mop up your leftovers with a slice of sprouted-grain toast.

Make up a batch of these dense bars ahead of time and have them on hand for a quick, portable breakfast. They will last up to a week at room temperature, or for three months if wrapped individually and frozen.

Make a hearty salad for about 350 calories: Toss 2 cups green salad with 1/2 cup baked tofu or tempeh, or 3 ounces grilled chicken or salmon; add dressing made from 2 teaspoons extra-virgin olive oil, 2 teaspoons fresh lemon juice, and 1 teaspoon fresh-chopped herbs.

Stored in an airtight container in the fridge, this unconventional version of pesto will last up to three days.

To make this 350-calorie lunch or dinner, assemble all ingredients in a bowl and serve immediately. 

Ingredients
1/2 cup steamed quinoa, millet, or brown rice 
3 ounces tofu or 1/2 cup beans 
1 cup cooked vegetables 
Bay leaf or turmeric, for seasoning 
2 teaspoons organic sesame oil 
Splash of wheat-free tamari 

A good source of whole grains and fiber, this sprouted-corn tortilla wrap will fill you up for only 320 calories. 

Ingredients
1/2 cup cooked black beans 
1 cup cooked vegetables 
1 sprouted-corn tortilla 
Salsa, for serving 
Red onion, sliced or chopped, for serving 
1/4 avocado, pitted and peeled 

Directions
Assemble black beans and vegetables on tortilla; serve with salsa, red onion and avocado.

Wild salmon is widely available canned, and is a great source of heart-healthy omega-3 fatty acids.

A crisp, juicy salad will leave you feeling refreshed but not too full.

Sweet potatoes' orange glow gives away their beta-carotene content. By serving this dip with whole-wheat pita and raw vegetables such as red peppers and broccoli, you also get selenium, vitamin C, and sulforaphane.

This dish benefits the eyes: The spinach, corn, and avocado all deliver on either lutein or zeaxanthin, or both. Other antioxidants present include vitamin E (almonds), selenium (chicken), and catechins (grapes).

These two cabbage cousins offer an interesting twist on the traditional coleslaw. Kohlrabi makes a great addition to stir-fries, while turnips, when pureed with a little butter, serve as an excellent side dish. For the greens, saute them as you would kale or spinach.

Buying grains like couscous in bulk keeps down the cost of this Moroccan-inspired dish.

Low-fat yogurt and cilantro leaves add flavor and flair without sending calories and sodium levels soaring.

The Swiss chard in this pasta dish is the perfect economical veggie: You can eat both the leaves and the stems.

A little broth goes a long way in this Asian noodle dish. Store black sesame seeds, available in most supermarkets and Asian grocery stores, in the refrigerator. They have a high oil content and could go rancid if stored improperly.

A healthier alternative to the more traditional arborio risotto rice, barley adds iron and fiber to this dish.

As far as chiles go, poblano peppers rank among the more mild varieties, though they still offer a nice zing. To counter the spice, serve with a mixed-greens salad.

The sunflower seeds and spinach in this salad are top-notch sources of magnesium, which enables your body to create dopamine. The avocado's vitamin B6 produces serotonin, a calming neurotransmitter.

Vitamin B12, found in chicken, helps make the soothing neurotransmitter GABA. The folate in the greens is another dopamine booster.

For 360 calories, you can enjoy 4 ounces of tofu and 2 cups veggie stir-fry over 1 cup buckwheat noodles. Top with fresh lime juice and wheat-free tamari for sauce.

Looking for healthy eating options without long prep times and complicated instructions?

Our Nutrition Action Plan is a handy reference guide for easy-to-make breakfasts, lunches, and dinners. Hang it on your fridge or post it by your desk at work.