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Nutrient Dense Meal Plan

meal plan recipes

The cooler weather is coming in and the holidays are around the corner, so we are definitely craving comfort food to keep us warm during this season. This meal plan brings warm breakfast options to start off your day, plenty of vegetables to fill you up during lunch, followed by exciting bold flavors that you will enjoy during dinner time.

Menu Breakdown

Breakfast Recipe One: Breakfast Bagel Egg and Cheese Sandwich

This tasty breakfast sandwich is sure to become a new family favorite. Using bagels instead of regular sandwich bread gives a different texture and flavor that makes it more special in the morning. All you have to do is layer the cheese and egg in between the bagel. We used sunny side up eggs which makes them gooey and oozes with yolk, but you can also use scrambled eggs or egg muffins with this recipe. You can use gluten-free bagels as an option and top it off with guacamole instead of cheese as a dairy-free option.

breakfast bagel

Breakfast Recipe Two: Peach Granola Muffin Bar

These wonderfully light and fruity muffin bars are perfect to start your mornings, and they include pantry friendly ingredients such as granola, flour, eggs, cinnamon, and frozen peaches. We used applesauce instead of oil to cut the fat and it still maintained moisture. Adding the frozen peaches also added a juicy bite after baking. You can use fresh or canned fruit as well. Use almond flour or cassava flour as a gluten-free option. We used granola to add a crunchy texture for every bite, but you can also use nuts such as chopped pecans or walnuts.

peach muffin bar

Lunch Recipe One: Sausage and Vegetable Soup

Here’s a slurpilicious soup to keep you warm during the cold weather. It’s filled with veggies that are loaded with antioxidants and hearty protein to keep you full. We used Aidells Chicken and Apple sausage which provides great fall flavors. All you have to do is place everything in a pot and let everything heat through and simmer for about 10 minutes to bring all the flavors together. If you want to keep this vegetarian, swap out the sausage with kidney beans or garbanzo beans

sausage soup

Lunch Recipe Two: Crispy Panko Breaded Chicken Salad

There is nothing better than biting into a juicy, crispy piece of chicken. But if you’re worried about all the calories of a classic deep fat fried chicken, then this lighter pan-fried version is a healthier option. We used panko breadcrumbs which provide a lighter breading than traditional batter and breadcrumbs and it still delivers that great golden and crispy crunchy texture that we all love. You can also use Almond Flour as a gluten-free option.

chicken salad

Dinner Recipe One: Pineapple Barbecue Chicken and Coconut Cauliflower Rice

You’ll love this juicy chicken made with pineapples in a sweet and tangy barbecue sauce. This is such a simple oven-baked dish that requires literally 3 ingredients. All you have to do is place it in a greased baking dish, dump it all together and let the oven do the cooking. We served it with coconut cauliflower rice to give it that tropical flavor, but this can pair perfectly with roasted vegetables such as green beans, or even in between a sandwich. If you don’t want to use bbq sauce, you can use hoisin sauce, or a mixture of soy sauce, honey, and lemon. All will come out delicious.

Pineapple BBQ chicken

Dinner Recipe Two: Instant Pot Beef Curry and Cauliflower Rice

Using the Instant Pot to make this Beef curry makes it so tender, delicious, and makes for a delicious meal. In addition to curry powder, we used curry paste which intensified the flavor. If you’re looking for a tasty and simple whole30 friendly recipe, then this one can be made quickly in the Instant Pot. We used beef stew meat, but you can easily make this with chicken.

beef curry

Tips for Leftovers

  • All of these recipes can be frozen and reheated easily (minus the salad). So feel free to make large batches if you want to have meals covered in the future.
  • You can freeze the extra bagels and cheese for later use
  • A great way to use herbs is by chopping them up and using them in omelets or scrambled eggs. You can also add extra sausage.
  • Use extra peaches and pineapples in smoothies

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