A Nutritional 7-Day Summer Meal Plan Quick and Easy

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Ready in about 30 minutes, the recipes in this meal plan use simple ingredients to create incredibly flavorful, healthy dinners in a flash. Featuring delicious summer ingredients, like plump tomatoes, colorful peppers, Corns and fresh greens, these dinners are perfect for a warm summer night.

DAY 1: WHITE BEAN AND ROASTED CHICKEN SALAD

About this 5-ingredient salad that combines pre-cooked roasted chicken breasts with white beans and fresh basil. For a quick finishing touch, drizzle with a lemon, vinegar, and Dijon mustard dressing and serve with a glass of iced tea or white wine.

INGREDIENTS:

SALAD:
– 2 cups coarsely chopped skinless, boneless rotisserie chicken
– 1 cup chopped tomato
– 1/2 cup thinly sliced red onion
– 1/3 cup sliced fresh basil
– 2 (16-ounce) cans cannellini beans or other white beans, rinsed and drained

DRESSING:
– 2 (16-ounce) cans cannellini beans or other white beans, rinsed and drained
– 2 tablespoons extravirgin olive oil
– 1/2 teaspoon salt
– 1/4 teaspoon freshly ground black pepper
– 2 garlic cloves, minced

HOW TO PREPARE:

STEP 1:
To prepare salad, place first 5 ingredients in a large bowl; stir gently to combine.
STEP 2:
To prepare dressing, combine vinegar and remaining ingredients, stirring with a whisk. Drizzle over salad, tossing gently to coat.

NUTRITIONAL INFORMATION:
-Calories 369 – Caloriesfromfat 25% – Fat 10.1g – Satfat 2g – Monofat 5.7g – Polyfat 1.7g – Protein 29.2g – Carbohydrate 41.5g – Fiber 9.6g – Cholesterol 45mg – Iron 4mg – Sodium 342mg – Calcium 117mg

DAY 2: LOW-COUNTRY BOIL

One pot is all you need for this easy Low-Country boil.the classic combination of potatoes, corn, shrimp and sausage to boost the veggie servings for a healthier crowd-pleasing meal.

INGREDIENTS:
– 1/2 cup concentrated Louisiana-style shrimp and crab boil seasoning (such as Zatarain’s)
– 4 pounds medium red potatoes
– 2 to 3 medium sweet onions, such as Vidalia, peeled and quartered if large
– 2 1/2 pounds cured, smoked pork sausage links, cut into 3-inch pieces
– 8 ears of corn, cut in half
– 4 pounds medium shrimp

HOW TO PREPARE:
Fill a 7-gallon stockpot halfway with water (or use 2 large pots and divide the ingredients between them). Add the seasoning and bring to a rolling boil. Add the whole potatoes to the pot. Allow the water to return to a boil and cook 5 minutes. Add the onions and sausage. Bring the water back to a boil and cook 15 minutes. Add the corn, bring the water back to a boil and cook 10 minutes, or until the potatoes are done.

Add the shrimp, bring the water back to a boil and cook until the shrimp turn pink, about 3 minutes. Drain through a colander; discard the liquid. Serve on newspaper or a platter.

NUTRITIONAL INFORMATION:
Calories524.0 – Total Fat14.6 g – Saturated Fat3.5 g – Polyunsaturated Fat1.1 g – Monounsaturated Fat0.5 g – Cholesterol301.0 mg – Sodium1,820.8 mg – Potassium1,576.9 mg – Total Carbohydrate61.1 g – Dietary Fiber9.2 g – Sugars6.4 g – Protein49.4 g

DAY 3: TOMATO AND SMOKED MOZZARELLA SANDWICHES

Take a classic combination like fresh tomatoes and mozzarella, add a couple flavor-packed ingredients like olives and sun-dried tomatoes, put it between two pieces of crusty bread and you’ll have a satisfying weekend lunch or an easy warm-weather supper.

INGREDIENTS:
– 1/3 cup sun-dried tomatoes, (not oil-packed)
– 
1 clove garlic, crushed and peeled
– 1/4 teaspoon salt, plus more to taste
– 2 tablespoons extra-virgin olive oil
– 2 tablespoons extra-virgin olive oil
– 1/8
 teaspoon crushed red pepper
– 1/4
 cup chopped California Ripe Olives
– 
8 slices sourdough bread, preferably whole-grain
– 
4 ounces fresh mozzarella, preferably smoked, cut into ¼-inch-thick slices
– Freshly ground pepper, to taste
– 
3 vine-ripened tomatoes, sliced
– 2 teaspoons balsamic vinegar
– 
1 cup fresh basil leaves

HOW TO PREPARE:

1. Drain the tomatoes and finely chop. Add to the bowl with the dressing, along with the
olives; mix well.
2 .
On a cutting board, mash the garlic and ¼ teaspoon salt with the side of a knife until         it’s a smooth paste. Transfer to a bowl and whisk in 1 tablespoon oil, the lemon juice           and crushed red pepper.
3. 
Drain the tomatoes and finely chop. Add to the bowl with the dressing, along with the          olives; mix well.
4. 
Spread the tomato mixture on half the bread. Layer on cheese slices, some pepper,            then the tomato slices; season with salt and vinegar. Top with several basil leaves.              Brush the remaining 1 tablespoon oil over the remaining bread slices and set them on        the sandwiches.

NUTRITIONAL INFORMATION:
Per serving: 385 calories; 18 g fat(5 g sat); 6 g fiber; 39 g carbohydrates; 14 g protein; 27 mcg folate; 22 mg cholesterol; 9 g sugars; 1,642 IU vitamin A; 18 mg vitamin C; 226 mg calcium; 3 mg iron; 873 mg sodium; 454 mg potassium

  • Nutrition Bonus: Vitamin A (33% daily value), Vitamin C (30% dv), Calcium (23% dv)
  • Carbohydrate Servings: 2½
  • Exchanges: 1 lean meat, 2 fat, 1 vegetable, 2 star


DAY 4: KALE SALAD WITH CREAMY POPPY SEED DRESSING
The lightly sweet, creamy homemade poppy seed dressing takes this crunchy salad to the next level for a mouthwatering vegetable side dish or light lunch. Top with cooked chicken for a heartier meal.

INGREDIENTS:
– 1/4 cup mayonnaise
– 
2 tablespoons cider vinegar
– 1 tablespoon extra-virgin olive oil
– 
1 teaspoon poppy seeds
– 1 teaspoon sugar or honey
– 1/4 teaspoon salt
– 1/4
 teaspoon ground pepper
– 
4 cups coarsely chopped kale, any tough stems removed
– 
2 cups matchstick-cut peeled broccoli stems or broccoli slaw
– 
2 cups thinly sliced trimmed Brussels sprouts (8 ounces)
– 1/2
 cup sliced radicchio
– 
3 tablespoons dried cranberries
– 
3 tablespoons toasted pepitas

HOW TO PREPARE:
1. Whisk mayonnaise, vinegar, oil, poppy seeds, sugar (or honey), salt and pepper in a large bowl. Add kale, broccoli stems (or slaw), Brussels sprouts, radicchio, cranberries and pepitas; toss until well coated with the dressing.

NUTRITIONAL INFORMATION:

  • Serving size: 1½ cups
  • Per serving: 158 calories; 12 g fat(2 g sat); 3 g fiber; 11 g carbohydrates; 4 g protein; 43 mcg folate; 4 mg cholesterol; 4 g sugars; 3 g added sugars; 2,136 IU vitamin A; 77 mg vitamin C; 61 mg calcium; 1 mg iron; 181 mg sodium; 374 mg potassium
  • Nutrition Bonus: Vitamin C (128% daily value), Vitamin A (43% dv)

Carbohydrate Servings: 1/2

DAY 5: KOREAN GRILLED MACKEREL

Oily fish, such as mackerel, are strong-flavored and pair well with boldly seasoned glazes made from gochujang chile paste. The red, rich paste is so common in Korea that it is sold in virtually every supermarket in plastic containers ranging in size from about 2 cups to about 2 quarts. Normally the main ingredients are fermented soybeans ground with red chiles and powdered rice, plus a little salt and sweetener.

INGREDIENTS:

– 2 tablespoons Korean chile paste
– 1 tablespoon canola oil
– 1 tablespoon reduced-sodium soy sauce
– 
2 teaspoons rice vinegar
– 
1 teaspoon grated fresh ginger
– 2 whole mackerel (about 1½ pounds each) or 4 whole rainbow trout (about 5 ounces each), cleaned and butterflied, tails left on

HOW TO PREPARE;

1. Whisk chile paste, oil, soy sauce, vinegar and ginger in a small bowl until smooth.              Transfer 2 tablespoons marinade to a small bowl and set aside.
2. 
Open each fish like a book, exposing the flesh. Place in a large pan or on a baking sheet      and spread the remaining marinade over the flesh. Marinate in the refrigerator for 30          minutes to 1 hour.
3. 
About 20 minutes before you’re ready to grill, preheat grill to high or prepare a charcoal      fire.
4. 
Brush the grill rack clean and oil it well (see Tip). Grill the fish, flesh-side down, for 3          minutes. Flip with a large spatula, spread the reserved marinade over the fish and grill        until opaque in the center, 3 to 4 minutes more.

NUTRITIONAL INFORMATION:

Per serving: 221 calories; 7 g fat(1 g sat); 0 g fiber; 4 g carbohydrates; 34 g protein; 12 mcg folate; 87 mg cholesterol; 0 g sugars; 1,070 IU vitamin A; 2 mg vitamin C; 52 mg calcium; 3 mg iron; 612 mg sodium; 721 mg potassium

Nutrition Bonus: Vitamin A (21% daily value)
Carbohydrate Servings: 1/2

DAY 6: FRIED CHICKEN SALAD WITH BUTTERMILK DRESSING

A blend of whole-wheat panko and fine cornmeal gives this healthy chicken recipe the perfect amount of crunch even though it’s not deep fried. Making an easy homemade buttermilk ranch dressing recipe means you can skip bottled, which may have additives and stabilizers.

INGREDIENTS:

– 1 1/2 cups buttermilk, divided
– 1 1/4 teaspoons garlic powder, divided
– 
1 1/4 teaspoons ground pepper, divided
– 3/4 teaspoon salt, divided
– 
1 pound chicken tenders, halved crosswise
– 1/3
 cup mayonnaise
– 
3 tablespoons chopped fresh chives and/or dill
– 3/4
 cup whole-wheat panko breadcrumbs
– 1/3
 cup fine cornmeal
– 1/4
 cup peanut oil
– 2
 heads butter lettuce
– 2 medium tomatoes, each cut into 8 wedges
– 
1 1/2 cups fresh corn kernels (from 2 large ears)

HOW TO PREPARE:

1. Combine 1 cup buttermilk, 1 teaspoon each garlic powder and pepper and ½ teaspoon        salt in a shallow dish. Add chicken, turn to coat and let marinate for 15 minutes.
2. 
Meanwhile, whisk mayonnaise and chives (and/or dill) in a small bowl with the                    remaining 1/2 cup buttermilk and ¼ teaspoon each garlic powder, pepper and salt. Set        aside.
3. 
Combine breadcrumbs and cornmeal in a shallow dish. Remove the chicken from the          marinade and coat with the breadcrumb mixture.
4. 
Heat oil in a large nonstick skillet over medium-high heat until shimmering. Add the            chicken and cook until browned on the bottom, 3 to 5 minutes. Reduce heat to medium,      turn the chicken and cook until browned and an instant-read thermometer registers            165°F, 5 to 7 minutes more.
5. 
Divide lettuce, tomatoes, corn and the chicken among 4 large plates and drizzle with          the reserved dressing.

NUTRITION INFORMATION:

 

  • Serving size: 3 cups salad with 3-4 pieces chicken
  • Per serving: 536 calories; 32 g fat(6 g sat); 5 g fiber; 34 g carbohydrates; 31 g protein; 108 mcg folate; 72 mg cholesterol; 10 g sugars; 0 g added sugars; 3,496 IU vitamin A; 18 mg vitamin C; 114 mg calcium; 3 mg iron; 543 mg sodium; 819 mg potassium
  • Nutrition Bonus: Vitamin A (70% daily value), Vitamin C (30% dv), Folate (27% dv)
  • Carbohydrate Servings: 2½


DAY 7: TWO-CHEESE FUSILLI WITH MARINATED TOMATOES

In this healthy vegetarian pasta recipe, using the tastiest possible ingredients is key. That’s why we opt for the richer flavor of whole-milk ricotta over part-skim. Pair with a big green salad and a bottle of chilled rosé for a summer meal on the deck.

INGREDIENTS:

– 4 cups chopped tomatoes (1 1/2 pounds)
– 2 tablespoons red-wine vinegar
– 
2 cloves garlic, minced
– 1/2 teaspoon salt
– 
8 ounces whole-wheat fusilli
– 
1 cup finely diced fontina cheese
– 1/2
 cup whole-milk ricotta cheese, at room temperature
– 2 tablespoons plus 2 teaspoons extra-virgin olive oil
– 1/4
 cup thinly sliced fresh basil
– Freshly ground pepper to taste

HOW TO PREPARE:

1. Put a large pot of water on to boil.
2. 
Combine tomatoes, vinegar, garlic and salt in a large bowl. Set aside to marinate.
3. 
Cook pasta according to package directions. Reserve ½ cup pasta water, then drain.            Immediately return the pasta to the pot. Add fontina and the reserved cooking liquid;        stir constantly until the cheese is melted. Fold in ricotta. Transfer to a serving bowl or          individual pasta bowls.
4. 
Using a slotted spoon, spoon the marinated tomatoes over the pasta. (Discard the              marinating liquid.) Drizzle with oil and top with basil and a generous grinding of pepper.

NUTRITIONAL INFORMATION:

  • Serving size: 1 cup pasta with ¾ cup tomatoes
  • Per serving: 500 calories; 25 g fat(10 g sat); 7 g fiber; 52 g carbohydrates; 22 g protein; 67 mcg folate; 54 mg cholesterol; 5 g sugars; 0 g added sugars; 2,079 IU vitamin A; 26 mg vitamin C; 294 mg calcium; 3 mg iron; 377 mg sodium; 619 mg potassium
  • Nutrition Bonus: Vitamin C (43% daily value), Vitamin A (42% dv), Calcium (29% dv)

Carbohydrate Servings: 3½

 

 

 

 

 

 

 

 

 

 

 

 

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