Quick and Easy Action Plan-Approved Recipes

Yogurt with Fruit and Nuts

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.

Quick and Easy Action Plan-Approved Recipes

Roasted Asparagus and Eggs

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.

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Quick and Easy Action Plan-Approved Recipes

Breakfast Bars

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.

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Quick and Easy Action Plan-Approved Recipes

Lunch Salad with Protein

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.

Quick and Easy Action Plan-Approved Recipes

Spinach Pesto with Whole-Wheat Pasta

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

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Quick and Easy Action Plan-Approved Recipes

Buddha Bowl

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 

Quick and Easy Action Plan-Approved Recipes

Vegetarian Tortilla Dinner

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.

Quick and Easy Action Plan-Approved Recipes

Salmon Salad with Curried Egg

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

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Quick and Easy Action Plan-Approved Recipes

Strawberry, Fennel, and Orange Salad

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

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Quick and Easy Action Plan-Approved Recipes

Sweet Potato Hummus

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.

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Quick and Easy Action Plan-Approved Recipes

Chicken Spinach Salad with Grapes, Avocado, and Almonds

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).

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Quick and Easy Action Plan-Approved Recipes

Kohlrabi and Turnip Slaw

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.

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Quick and Easy Action Plan-Approved Recipes

Chicken Breasts with Fennel, Carrots, and Couscous

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

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Quick and Easy Action Plan-Approved Recipes

Lentil and Sweet Potato Stew

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

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Quick and Easy Action Plan-Approved Recipes

Whole-Wheat Penne with Sausage, Chard, and Artichoke Hearts

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

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Quick and Easy Action Plan-Approved Recipes

Soba and Tofu in Ginger Broth

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.

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Quick and Easy Action Plan-Approved Recipes

Spring Barley Risotto

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

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Quick and Easy Action Plan-Approved Recipes

Stuffed Poblano Peppers in Chipotle Sauce

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.

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Quick and Easy Action Plan-Approved Recipes

Spinach Salad with Pomegranate and Avocado

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.

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Quick and Easy Action Plan-Approved Recipes

Chicken with Mustard Greens, Olives, and Lemon

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

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Quick and Easy Action Plan-Approved Recipes

Veggie Stir-Fry with Tofu

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.

Quick and Easy Action Plan-Approved Recipes

More Quick and Healthy Recipes

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.

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