Nutritious Foods for Your Week

Nutritious Foods for Your Week —

Overview

Each plate is designed to be:

• High in protein (from eggs and cheese)

• Rich in healthy fats (from avocado and olive oil)

• Loaded with vitamins and fiber (from spinach, kale, broccoli, mushrooms, and tomatoes)

• Low in refined carbs, yet energizing

 FULL RECIPE DESCRIPTIONS

 Plate 1: Sunny Side Eggs with Sautéed Mushrooms & Avocado Toast

Ingredients:

• 2 large eggs

• ½ avocado, sliced

• 1 slice whole-grain or sourdough bread

• ½ cup mushrooms, sliced

• 1 tsp olive oil or butter

• Salt, pepper, and chili flakes to taste

Instructions:

1. Heat a nonstick pan with olive oil, sauté mushrooms until golden brown (3–4 minutes).

2. In the same pan, fry eggs sunny side up.

3. Toast bread, top with mushrooms.

4. Serve with sliced avocado and sprinkle chili flakes.

Plate 2: Scrambled Eggs with Spinach, Tomatoes & Grilled Halloumi

Ingredients:

• 2 eggs (scrambled)

• 4–5 cherry tomatoes, halved

• 1 small handful of spinach

• 2 slices halloumi cheese

• 1 slice of toast

• ½ avocado, sliced

Instructions:

1. Grill halloumi slices until golden.

2. Lightly sauté spinach.

3. Scramble eggs to your liking.

4. Arrange everything neatly on the plate with toast, avocado, and tomatoes.

 Plate 3: Broccoli, Mushrooms & Cheesy Eggs

Ingredients:

• 2 eggs (scrambled with cheese)

• ½ cup broccoli florets (lightly steamed)

• ½ cup mushrooms, sautéed

• ½ avocado, sliced

• Black pepper and salt to taste

Instructions:

1. Steam broccoli until bright green.

2. Sauté mushrooms in olive oil until golden.

3. Scramble eggs with shredded cheese.

4. Serve all together with avocado slices.

 Plate 4: Eggs with Tomatoes, Mushrooms & Greens

Ingredients:

• 2 eggs (fried)

• ½ cup mushrooms

• 1–2 cherry tomatoes, grilled

• Handful of kale or spinach

• ½ avocado

Instructions:

1. Fry eggs and set aside.

2. In the same pan, sauté mushrooms and tomatoes.

3. Lightly wilt the greens.

4. Serve all with avocado on the side.

 Plate 5: Eggs, Kale & Avocado Power Plate

Ingredients:

• 2 eggs (fried or poached)

• ½ avocado, sliced

• Handful of sautéed kale

• Optional: sprinkle sesame or chia seeds

Instructions:

1. Fry eggs sunny side up.

2. Sauté kale in olive oil until tender.

3. Plate with sliced avocado and sprinkle seeds.

 NOTES & TIPS

• Cooking oil: Use extra virgin olive oil or avocado oil for maximum health benefits.

• Seasoning: Try herbs like thyme, oregano, or paprika for added flavor.

• Cheese options: Halloumi, feta, or low-fat cheddar all work well.

• Meal prep: Pre-slice avocado and store with lemon juice to avoid browning.

• Vegan variation: Replace eggs with tofu scramble and cheese with plant-based options.

 NUTRITIONAL INFO (Per Serving, Approximate)

(Values vary by ingredients and portion size.)

 HEALTH BENEFITS

• 🥚 Eggs: High-quality protein, B vitamins, choline for brain health.

• 🥑 Avocado: Healthy monounsaturated fats, fiber, potassium.

• 🍄 Mushrooms: Antioxidants, immune support, low in calories.

• 🥦 Greens (kale, spinach, broccoli): Rich in iron, folate, calcium, and vitamins A, C, K.

• 🍅 Tomatoes: Lycopene and vitamin C for heart and skin health.

• 🍞 Whole-grain toast: Complex carbs for sustained energy.

Q & A

Q: Can I meal-prep these ahead of time?
A: Yes! Pre-cook veggies and boil eggs for 3–4 days’ use. Just assemble fresh avocado before serving.

Q: Are these suitable for weight loss?
A: Absolutely — they’re high in protein and fiber, which keep you full longer and reduce cravings.

Q: Can I add meat or fish?
A: Yes! Add smoked salmon, turkey bacon, or chicken breast for extra protein.

Q: What’s the best drink to pair with these?
A: Green tea, black coffee, or lemon water complement them perfectly.