Daily Meal Planner

Whether you are cooking for just yourself, one to two people, or a larger group, planning meals is a great place to start improving your food choices. Taking the time to plan a healthy evening meal can help you avoid a less healthful “drive-through” dinner. Each month we share a selection of favorite and new recipes to help you create a healthy variety of personalized daily meal plans.

Breakfast

Green Smoothie

(260 Cal) This smoothie is a sweet, fruity green smoothie. Like our other smoothie recipes, it is meant to be a meal replacement. Check out the nutrition info and you will see this is a fiber, calcium and potassium bomb!

Longevity Smoothie

(192 Cal) Smoothies are a great way to concentrate nutrients easily and for on-the-go. This recipe is a my take on the Atomic or Fountain of Youth smoothie.

Oat and Quinoa Breakfast Bake

(376 Cal) I’ve always loved breakfast bakes. They are generally easy to bring together and the aroma of baking fruit and spices is so comforting, especially on a cold morning.

Superhero Muffins

(245 Cal) This recipe comes from the cookbook “Rise & Run” by Shalane Flanagan & Elyse Kopecky. We have made a few modifications to it(especially replacing the coconut oil) to make it a bit more healthy. That being said, this muffin is fantastic and has won awards.

Lemon Chia Blueberry Muffin

(243 Cal) We modified these muffins a bit and we loved the results. This muffin is reminiscent of the standard lemon poppy seed muffin, but a whole lot healthier. You won’t feel cheated with this muffin!

Banana Apple Muffins

(264 Cal) What is great about these muffins is that they are easy to bring together, are very nutritious and taste great! This particular muffin is not overly sweet, all of its sweetness coming from fruit and carrots, with no added sweeteners.

Quinoa and Vegetable Egg Bites

(204 Cal) These savory little egg bites are like mini frittatas. They are packed with hearty quinoa and sauteed vegetables and baked in a muffin tin.

No Cook Oatmeal

(206 Cal) This is a great recipe for people on the go. You mix up a few ingredients in a mason jar and let soak overnight.

Mini Almond Banana Muffins

(95 Cal) When you want a sweet snack that is healthy and won't blow the diet, these little guys do the trick

Herb, Mushroom and Spinach Frittata

(170 Cal) A frittata is great for breakfast, brunch, lunch or dinner.

Best Oatmeal Ever

(104 Cal)

Cherry Berry Smoothie Bowls

(178 Cal) A smoothie bowl is a frosty fruit smoothie made extra thick so you can pour it into a bowl, top it with all kinds of fun add-ons and eat it with a spoon as a cool, refreshing breakfast or snack.

Easy Healthy Granola

(295 Cal) This is classic Alpine fare, over Greek yogurt, 1 table spoon of flax meal and toped with berries. A perfect simple breakfast.

Oatmeal and Blueberry Muffins

(170 Cal) If you’re investing time in making steel-cut oatmeal for breakfast, you might as well make a little extra and try these healthy muffins with what’s left over.

GoTo Bars

(2 bars, 278 Cal) Here's a recipe for my popular energy bar that has half the calories of store bought bars, twice the nutrients, loaded with whole-grain fiber and great taste.

Lunch

Quinoa and Walnut Stuffed Peppers

(287 Cal) This is a tasty way to get a very nutritional lunch. It is packed with vitamins, minerals, proteins, legumes (fiber) and healthy carbs.

Tofu Salad Sandwich

(471 Cal) If you are looking to cut down on eggs but are craving aa egg salad sandwich, give this recipe a try. If you follow our methods here, this sandwich will have the taste and texture of egg salad while giving you a healthy protein with minimal cholesterol.

Creamy Cauliflower Soup With Rosemary Olive Oil

(221 Cal) This is a simple soup to make and very full of rosemary flavor. It makes a wonderful first course or a hearty lunch if you add some homemade bread croutons.

Roasted Beet and Carrot Salad with Cumin

(276 Cal) When you roast vegetables you bring out their natural sweetness. Carrots and beets are already sweet so they benefit greatly from a dressing recipe that is earthy and flavorful to balance them out.

Roasted Eggplant and Tomato Soup

(376 Cal) Eggplant and tomato are found together in many eastern Mediterranean dishes and often in soups. Eggplant is naturally low in calories, and a good source of fiber, vitamins and minerals.

Puréed Tomato and Red Pepper Soup

(136 Cal) Have two servings (272 cal) on fasting days. When you are in the mood for the comfort of a bowl of tomato soup, don’t reach for the can or carton. Make your own with some pantry items and a few veggies and you will be well rewarded.

Turkey and Butternut Squash Chili

(326 Cal) In this recipe we add cubed butternut squash, along with pinto beans, to ground turkey for a warming bowel of chili.

Baked Sweet Potatoes with Black Beans and Cheddar

(172 Cal) This is a hearty meal packed with protein, vitamins and minerals. If you want something green to go with this, serve a green salad or dice some ripe avocado to serve on top.

Carrot Soup With Ginger, Turmeric and Lime

(242 Cal) This is a flavorful, healthy carrot soup that is not cloyingly sweet or one dimensional.

Tomato and White Bean Soup With Lots of Garlic

(421 Cal) This soup is one that you can throw together quickly with just a handful of pantry ingredients, like a can of white beans, canned tomatoes and garlic.

Avocado, Hearts of Palm and Red Onion Salad with Cilantro Vinaigrette

(321 Cal) This salad is a great one for warm summer days. It comes together quickly, is very flavorful and is packed with enough nutrition and calories to be a meal.

Spinach and Tofu Salad

(367 Cal) This is a great main course salad that is very satisfying. It has plenty of protein combined with healthy spinach, crunchy vegetable, seeds and nuts.

Easy Mushroom Soup

(224 Cal) This soup comes together quickly and has great creamy mushroom flavor without any cream.

Spicy Black Bean Soup

(246 Cal) You will find many Black Bean recipes on this web site. We find them to be very flavorful and lend themselves to our favorite flavors…garlic, chiles and many herbs.

Red Lentil Soup

(245 Cal) This soup is simple to make but don’t let that fool you. It is so flavorful and satisfying you will find yourself making it over and over again.

Indian-Spiced Corn Soup With Yogurt

(210 Cal) The sweet corn marries wonderfully with the Indian spices and tangy yogurt. You can serve this soup chilled or warm..

Spaghetti Squash With Garlic, Parsley and Breadcrumbs

(181 Cal) Here’s what to do with your spaghetti squash other than tossing it in marinara (which we also do love to do). It makes a tasty alternative

Sweet Potato and Green Bean Salad

(197 Cal) A beautiful salad that is very flavorful and healthy.

Mediterranean Greens

(197 Cal) This recipe is like visiting the Mediterranean in a bowl.

Quinoa, Spinach and Mushroom Salad

(181 Cal) Almost a classic spinach and mushroom salad, but it’s kicked up by quinoa

Kale Tabbouleh Salad

(269 Cal) This has a hint of parsley’s pleasing bitterness, but is far milder, which means that this tabbouleh salad doesn’t have to be just a side dish.

Ribollita

(178 Cal - Have two servings - 356 cal - on fasting days) This hearty Italian classic is typically made with stale bread, but you won’t miss it here. To make the prep easier, you can chop the vegetables and refrigerate them (separately) the night before.

Black Bean Soup

(414 Cal) A staple of Latin cuisine, black bean soup is great because it’s a nutritional powerhouse. Black beans are rich in protein and dietary fiber

Butternut Squash Soup

(110 Cal) This simple, creamy (but not cream-laden) butternut squash soup gets greater depth of flavor from sherry that is stirred in with the stock

Sauteed Brussels Sprout Leaf and Baby Spinach Salad

(265 Cal) In this simple warm salad, only the tender outside leaves of the Brussels sprouts are used.

Lemony Chicken Broth and Leek Soup

(200 Cal) Start with a flavorful chicken or turkey broth, simmer leeks and rice or bulgur in the soup until tender, then enrich with eggs and lemon.

Spinach and Mushroom Soup With Warming Spices

(191 Cal) This is a very hearty flavorful soup filled with bits of browned mushroom and baby spinach.

Carrot and Cauliflower Soup with Lemon

(220 Cal) The beauty of a soup like this is that you don’t need a recipe. The addition of miso paste and crushed coriander to the broth, and fresh lemon and cilantro at the end, zips things up without negating the comfort factor.

Spicy Stir-Fried Tofu, Kale & Red Pepper

(218 Cal) Kale is nutritional powerhouse that tastes wonderful when properly cooked. Combined with tofu, this dish make for a delicious meal.

Quick Minestrone

(117 Cal) A hearty minestrone does not always require hours on the stove. This one takes about an hour, start to finish.

Dinner

Vegan Feijoada (Black Bean Stew)

(274 Cal) Feijoada is a Brazilian stew traditionally made of black beans with pork and beef and is considered their national dish. Fabio grew up with this dish, but wanted a meatless version that would satisfy.

Quinoa-Crusted Salmon with Spicy Orange-Miso Sauce

(486 Cal) We had extra quinoa in the refrigerator from the day before and wanted to do something different. A friend had told us about a quinoa crusted salmon that he had made and it got us inspired.

Farro and Charred Corn Salad

(645 Cal) Combining the corn with the farro gives the salad a delightful chew. It is packed with fiber, protein and even iron making it a great vegetarian main course.

One-Pan Roasted Fish

(372 Cal ) This makes a quick and elegant dish that is packed with flavor and will be a big hit with guests. The vegetables are tossed with a sweet and savory dressing before roasting that compliments the fish well.

Baked Farro With Lentils, Tomato and Feta

(551 Cal) When you have a craving for pasta with tomato sauce but are looking for a healthier alternative to pasta, give this recipe a try.

Braised Halibut with Leeks and Mustard

(436 Cal) Braising fish is a good way to ensure that your fish stays moist. Here we have added classic French flavors with leeks and Dijon mustard with is quite delicious..

Pan Roasted Sea Bass with Mushrooms

(362 Cal) This is a great fish recipe for the winter time. The mushrooms give this dish a nice comforting, earthy flavor that makes me think of cold weather.

Grape, Avocado and Arugula Salad

(482 Cal) This is a simple nutritious salad recipe that is full of vitamins, fiber and flavor! It makes a great meal with the addition of avocado and nuts for protein and healthy fats or side salad to some grilled fish.

Halibut in Miso Broth

(265 Cal) This dish is another one that come together quickly and is very nourishing, but also comforting and satisfying.

Lemony Shrimp and Bean Stew

(354 Cal) This dish is very quick and simple to make but it is flavorful and elegant.

Wild Rice, Mint and Pomegranate Salad

(477 Cal) This is a very delicious salad that makes an excellent side or a vegetarian main dish. This colorful salad is loaded with nutritious ingredients that are bursting with flavor and presents beautifully on the table. We hope you enjoy it.

Sea Bass With Shiitakes

(401 Cal) This dish is a light and tasty way to serve sea bass that does not overpower the fish but is still full of flavor.

Spaghetti Squash With Marinara

(391 Cal) Spaghetti squash is easy to make and can stand in for pasta when you want a healthy alternative. Simply bake the squash and shred the flesh with a fork then serve with your favorite sauce. Give it a try!

Baked Halibut With Tomato Caper Sauce

(398 Cal) This is great recipe. Halibut is a nice sturdy white fish with a good amount of Omega-3 fatty acids as well as niacin, Vitamin B12 & B6.

Baked Spaghetti Squash

(427 Cal) Spaghetti squash is a fun and easy vegetable to make.

Foil Wrap Salmon with Avocado Oil and Italian Seasoning

(588 Cal) Foil wrapping your fish is an easy way to prepare it that keeps it moist and flavorful. It also makes clean up a breeze. Here we used avocado oil for its light, fresh, buttery taste.

Farro Risotto with Tomatoes and Sweet Corn

(487 Cal) This makes a great vegetarian main or side dish. Here we paired it with sauteed shrimp.

Salmon Poke

(352 Cal) Poke is a Hawaiian word for “to Slice” or “cut crosswise into pieces”. It is a dish of raw fish marinated in various sauces and served as an appetizer or main dish over rice.

Vegetarian Mushroom Shawarma Pitas

(348 Cal) In this recipe the mushrooms are thick cut to remain meaty and the spice mixture is decidedly Middle Eastern. The Tzatziki sauce is Greek but mixes well with the spices making a great meatless lunch that is tasty and satisfying.

Tomato-Poached Fish With Chile Oil and Herbs

(477 Cal) Poaching white fish in a broth is very easy to do and very delicious in this version. You want a firm fleshed fish with a mild flavor like cod, haddock, pollack, halibut or flounder.

Farro Salad

(470 Cal) This salad is great for warm summer days as a meal but can work anytime as a side dish. The farro is an ancient grain that is full of fiber, potassium and iron.

Pan-Seared Marinated Halibut Fillets

(310 Cal) Halibut is a good source of omega-3 fatty acids, magnesium, phosphorus, selenium and Vitamin B12.

Shredded Tofu and Shiitake Stir-Fry

(299 Cal) If you want to add a few meatless days to your diet or you are new to eating tofu, this is a good recipe to try.

Cod With Mushrooms and Parsley Sauce

(390 Cal) This dish is easily adaptable in many ways. You can use cod, halibut or sea bass as your fish and any variety of mushrooms you wish.

Slow Cooker White-Bean Parmesan Soup

(565 Cal) The people of the Blue Zones (the healthy longest lived people) eat legumes as part of their diet. This soup is so good you’ll be making it over and over again.

Ratatouille With Farro

(328 Cal) This makes a hearty dish that you can throw together the night before a group of friends come over for dinner.

Mushroom Udon Noodle Bowl

(489 Cal) Nothing tastes so good on a cold day than a steaming bowl of noodles in a flavorful broth.

Black Beans

(257 Cal) Black beans like all the other legumes should be a staple in every diet.

Eggplant and Orzo Salad

(254 Cal) This is healthier take on traditional pasta salad, with nearly half the calories! If you are an eggplant lover this is a must try.

Kale and Quinoa Salad

(416 Cal) This salad is sure to please. With so many options to mix and match to your tastes, you can't go wrong.

Snacks

Edamame

(109 Cal) When you are trying to avoid the potato chips and you are hungry for a snack, this is a quick,easy and healthy snack to make.

Roasted Chickpea Snack

(133 Cal) Chickpeas or garbanzo beans are legumes with amazing nutrition. They are a plant based protein that also are packed with fiber, iron, zinc, phosphorus, B vitamins and more.

Rosemary Truffled Hot Air Popcorn

(74 Cal) This version with white truffle olive oil and rosemary is just a bit decadent.

GoTo Bars

(2 bars, 278 Cal) Here's a recipe for my popular energy bar that has half the calories of store bought bars, twice the nutrients, loaded with whole-grain fiber and great taste.

Sides

Roasted Celery Root with Yogurt and Sesame Seeds

(139 Cal) If you have never eaten celery root you are in for a treat. It is naturally low in calories, a good source of fiber and an excellent source of vitamin K.

Crispy Sesame Green Beans with Carrot and Red Cabbage

(87 Cal) This pretty dish is bright and flavorful.

Roasted Purple Potatoes and Onion with Lemon, Dijon and Rosemary Dressing

(298 Cal) Purple potatoes have a great flavor and texture and these little potatoes are getting easier to fine at most supper markets.

Baked Broccolini With Parmesan and Toasted Garlic

(190 Cal) This is a nice dish to make if you are feeding a crowd or you want a side dish that will last for a number of days. (It can be served either hot or cold.) You can also use broccoli rabe if you prefer that more bitter flavor.

Quinoa With Fresh Corn and Zucchini

(150 Cal) Sweet corn and nutty-tasting quinoa make a wonderful nutritionally rich combination

Roasted Brussels Sprouts With Garlic

(182 Cal) This is an easy delicious recipe for Brussels sprouts that you will turn to again and again.

Zucchini With Shallots

(107 Cal) This simple dish originally comes from Pierre Franey and is light and delicious.It is a great side dish for grilled chicken or for any type of seafood. It as just a few ingredients and tastes delicious.

Roasted Sweet Potatoes With Smoked Paprika

(169 Cal) This is a great way to eat sweet potatoes with lots of flavor.

Arugula Salad

(77 Cal) At face value this salad looks boring but there is nothing boring about it. Between the peppery taste of the greens and a very good extra virgin olive oil you have a fantastic salad

Fennel Rice

(196 Cal) This is a very flavorful rice dish that has become one of our favorites. The fennel adds such a distinct flavor to the rice that we love.

Tzatziki Sauce

(77 Cal)

Kale Salad

(138 Cal) This is a quick and easy kale salad that everyone seams to love. It does not get much better than that!

Yellow Beet Salad With Mustard Seed Dressing

(189 Cal) Beets are fantastic. Besides the delicious flavor, the root is a rich source of the phytochemical compound, glycine betaine.

Kale and Grilled Golden Beet Salad

(113 Cal) Here's a great raw kale salad that everyone will love.

Lemony Zucchini Slaw

(77 Cal) This salad of julienned zucchini is dressed in yogurt and tossed with a generous amount of lemon juice and zest.

Avocado Cream

(82 Cal) Whether on a cracker or over a dish, this creamy dollop guarantees you fantastic taste and superb nutrition.

Go to Vinaigrette

(117 Cal) This is a quick dressing that takes just minutes to make from ingredients you probably have in your pantry. It tastes fresh and wonderful.

Parmesan Cauliflower Puree

(112 Cal) Cauliflower - turned into a luxuriously creamy puree with the help of a splash of milk, a smidge of butter and a whir in the food processor. Makes for a great side (as a substitute for potatoes) for any protein - chicken, pork, beef or salmon.

Hashed Brussels Sprouts With Lemon

(121 Cal) A shower of lemon zest and black mustard seeds on a fast sauté of hashed Brussels sprouts makes a traditional side dish with unexpected, bright flavors

Fresh Parsley Mint Sauce

(83 Cal) Goes well with our pound for pound chicken

Israeli Couscous and Cucumber Salad

(163 Cal) We love this tabbouleh-like mixture because of all the herbs and refreshing flavors, and also because of the nice contrast in textures.

Cucumber Salad With Ginger and Garlic

(163 Cal)

"Cooked" Broccoli Salad With Garlic and Sesame

(224 Cal) This salad is made from uncooked broccoli tossed with a garlic, sesame, chile and cumin-seed vinaigrette mixed with good extra-virgin olive oil and red wine vinegar.

Garlicky Pan-Roasted Cauliflower

(146 Cal) Nearly any vegetable tastes good browned in olive oil and showered with garlic, but cauliflower is an especially good candidate for this technique.

Fabio AlmeidaJanuary 1, 2022