Game day chili, veggie frittata and more

Game day chili, veggie frittata and more

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Holiday food is so much more than just food. We connect with our loved ones during holiday meals, and favorite dishes can bring back warm memories and comforting feelings. It is important to respect these traditions, just as it is important to eat healthy at other times. So, this week we’ve got a mix of both: comforting meals that will bring everyone around the table, plus simple recipes that pack and fill up on protein.

Since the holiday week is busy enough, you’ll see a ton of easy shortcuts on this week’s list. From easy-to-assemble breakfast and lunch ideas, to skillet and slow-cooked meals, and even using store-bought ingredients like rotisserie chicken.

What are we eating this week? December 25, 2023

Start your meal plan week today on December 25, 2023

Start your meal plan week today on December 25, 2023

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Monday

Tuesday

Wednesday

breakfast: Oatmeal with pears and almonds

lunch: authority

dinner: One salmon teriyaki

Snack of choice

Thursday

breakfast: Protein-enriched avocado toast

lunch: Grilled chicken sandwich

dinner: Minestrone soup in a slow cooker

Snack of choice

Friday

breakfast

Starting your day with a protein-rich option keeps you feeling full longer and tames food cravings later. Here are some quick and easy ways to pack protein into your morning meal.

Vegetable Frittata by Christine Kirkpatrick

Need something a little fancier to feed the houseguests this week? Make this simple frittata and serve with sliced ​​fruit and avocado on the side.

Oatmeal with Pears and Almonds by Frances Largeman Roth, RDN

Serve with low-sugar Greek yogurt blended in or on the side.

Protein-enriched avocado toast

Mash white beans or chickpeas with avocado. Spread on whole-grain toast and top with an egg, cooked any way.

lunch

Roast chicken is the multitasking item of the week. Remove the skin and scoop the meat from the bone to use in sandwiches and salads (and even one of our dinner recipes!). A typical roast chicken yields 3-4 cups of meat.

If you are a vegetarian or trying to reduce your meat consumption, use washed and drained canned beans instead. When making your grocery list, be sure to add plenty of vegetables to serve in salads and alongside sandwiches.

sandwich

Spread whole grain bread with mayonnaise and mustard and top with grilled chicken, lettuce and tomatoes. Served with vegetables on the side. For a vegetarian option, use mashed chickpeas.

authority

Mix grilled chicken, chopped celery, and golden raisins with mayonnaise and Dijon mustard. Pour the mixture over the vegetable salad and add any vegetables of your choice. Sprinkle with seeds (such as sunflower seeds) or ground nuts.

dinner

This week’s dinner menu features nutritious, comforting meals perfect for the week of the holiday, whether you’re feeding a crowd or looking for satisfying meals that will give you a head start on achieving your healthy eating goals for the new year. If you like a lot of variety, make one a night. If you prefer to cook a smaller quantity, double (or triple) the recipe to serve later in the week.

Chile Day Game by Curtis Stone

Chili is a family-friendly one-pot meal that’s surprisingly healthy. This version uses lean ground beef, but you can always substitute ground turkey or chicken or skip the meat and use more beans instead. Place avocado slices on your plate and serve with warm corn or whole-grain tortillas.

Carolina Santos Neves Peanut Chicken Salad

Get loads of vegetables — and the host of nutrients they provide — in this hearty main course salad. You can take several shortcuts to simplify hands-on time, such as using roasted chicken, pre-cut cabbage, Brussels sprouts, and carrots. Make extra sauce and serve with cold brown rice noodles.

Salmon Teriyaki One by Jessica Sibel

Here’s one more wonder. Everything you need for a healthy dinner is arranged on a paper tray, allowing just ten minutes of prep time and quick clean-up. This easy-to-make teriyaki seasoning contains about half the added sugar of the bottled kind.

Slow Cooker Minestrone Soup by Casey Barber

This braised soup keeps things hearty with cubes of tender potatoes, tart green beans, and creamy cannellini beans, but you can always take a cue from the Italians and use this recipe as an excuse to cook odds and ends in your refrigerator drawer. Serve the soup with either an open-faced veggie burger or avocado toast on a slice of whole grain bread.

Grilled Chicken Fried Rice from Kevin Curry

Skip eating out. This meal will be on the table in 20 minutes, thanks to shortcuts like roasted chicken and frozen peas and carrots. To increase the vegetable content, add an extra package of stir-fried frozen vegetables and adjust the soy sauce to taste.

Snacks

Snacks that contain whole food sources of protein and fiber provide a winning combination that will keep you full for hours. Here are some ideas:

  • Baby carrots dipped in protein-enhanced mashed avocado. To prepare the dip, mash chickpeas or white beans with avocado.

  • Apple slices with cinnamon and topped with tahini.

  • Frozen blueberries (thawed) with ricotta cheese.

  • Sliced ​​red pepper with goat cheese.

  • Unsweetened dried fruits, nuts or roasted chickpeas.

This article was originally published on TODAY.com

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