Healthy Eating Planner

Superfoods for a Super Body

There are lots of foods that are good for you. But these 10 superfoods go beyond a simple vitamin dose here or a nutrient-drenched nibble there. These are research-backed, expert-beloved disease fighters and energy boosters. Making them your go-to eats is easy. Here, we've got a month's worth of recipes and a menu planner just for you.

The Superfoods are:

  • Lemons
  • Broccoli
  • Dark chocolate
  • Potatoes
  • Salmon
  • Walnuts
  • Avocado
  • Garlic
  • Spinach
  • Beans

Your 31-Day Meal Plan

Day 1:

Garlic Parmesan Chicken with Roasted Vegetables

  • 2 garlic cloves, minced
  • 2 tbsp. grated Parmesan cheese
  • 3 tsp. olive oil, divided
  • 1 3-ounce chicken breast
  • 3 cups chopped vegetables (broccoli, potato, bell pepper)
  • Salt and pepper to taste

Preheat oven to 400 F. Mix together garlic, cheese and 1 tsp. oil. Pat garlic-cheese mixture onto chicken and place on baking sheet. Toss vegetables with 2 tsp. oil, salt and pepper and place on baking sheet. Cook for 20 minutes, or until chicken reaches 165 F and vegetables are tender.

Day 2:

Lemon-Butter Salmon and Broccoli Penne

  • 4 ounces salmon
  • 3 ounces dry whole-grain penne pasta
  • 1 1/2 cups frozen broccoli florets
  • 1 tbsp. butter, melted
  • 4 tbsp. low-sodium vegetable broth or water
  • 1 lemon, zested and juiced
  • 1 garlic clove, minced

Broil or grill salmon for about 8 minutes per inch of thickness. Cook pasta according to package directions. Heat broccoli in microwave until warm, about 4 minutes. Whisk together melted butter, broth or water, lemon zest and juice, and garlic. Toss penne with broccoli and place cooked salmon on top. Drizzle lemon-butter sauce over all.

Day 3:

Pinto Bean Tacos

  • 1/2 cup canned pinto beans, rinsed and drained
  • 1 lime, juiced
  • 1/4 tsp. cumin
  • 1/4 tsp. chile powder
  • 2 whole-grain tortillas
  • 1 cup shredded romaine lettuce
  • 1/2 cup chopped tomato
  • 1/4 avocado, chopped

In a microwave-safe bowl, warm beans, lime juice, cumin and chile powder. Put bean mixture into tortillas and top with lettuce, tomatoes and avocado.

Day 4:

BBQ Chicken Sandwich with Balsamic Spinach Salad

  • 2 tbsp. barbecue sauce
  • 1 3-ounce chicken breast (or use rotisserie chicken, skin removed)
  • 2 cups baby spinach
  • 1/2 cup shredded carrots
  • 2 tbsp. slivered walnuts
  • 2 tbsp. balsamic vinaigrette
  • 1 whole-grain hamburger bun, toasted

Brush barbecue sauce on chicken and bake or grill until it reaches 165 F. (To save time, use rotisserie chicken, skin removed.) Toss spinach, carrots and walnuts with dressing. Put chicken on toasted bun; serve with salad.

Day 5:

Steak Salad with Lemon-Walnut Vinaigrette and Whole-Grain Roll

  • 3 ounces steak
  • 1 lemon, juiced
  • 1 tbsp. olive oil
  • 2 tbsp. walnuts
  • 1 tsp. Dijon mustard
  • 3 cups baby spinach
  • 1 whole-grain roll

Grill or broil steak until it reaches about 160 F (medium), and slice. In a blender or mini food processor, pulse lemon juice, oil, walnuts and mustard until smooth. Toss spinach and steak slices with dressing.

Serve with whole-grain roll.

Day 6:

Spinach and Goat Cheese Flatbread Pizza

  • 2 whole-grain flatbreads
  • 1/2 cup pizza sauce
  • 2 tbsp dried oregano
  • 1 cup baby spinach
  • 1/4 cup goat cheese
  • 2 tbsp pine nuts

Preheat oven to 350 F. Bake flatbread for 7 minutes. Spread pizza sauce on flatbread and top with oregano, spinach, goat cheese and pine nuts. Bake an additional 12 to 15 minutes.

Day 7:

Avocado and Black Bean Wraps

  • 1/2 cup canned black beans, rinsed and drained
  • 1/4 tsp. cumin
  • 2 tbsp. salsa
  • 2 whole-grain tortillas
  • 1/4 avocado, chopped

Mix black beans, cumin and salsa. Fill tortillas with bean mixture and chopped avocado.

Day 8:

Basil and Walnut Pesto Pasta with Side Salad and Light Vinaigrette

  • 2 ounces dry whole-grain pasta
  • 1 cup fresh basil leaves
  • 3 tbsp. chopped walnuts
  • 1 lemon, juiced
  • 1 garlic clove, minced
  • 1 tbsp. olive oil
  • 2 cups mixed salad greens with tomatoes, carrots and cucumbers
  • 2 tbsp. light vinaigrette

Cook pasta according to package directions. Make pesto: In a blender or mini food processor, puree basil, walnuts, lemon juice, garlic and olive oil. Toss pesto with cooked pasta. Dress salad; serve on the side.

Day 9:

    Garlic Parmesan Chicken with Roasted Vegetables
    See earlier recipe

Day 10:

Fried Rice Bowl with Broccoli and Shrimp

  • 2 garlic cloves, minced
  • 1 tbsp. peanut oil
  • 1 1/2 cups chopped broccoli
  • 1 cup cooked brown rice (use precooked, microwavable or frozen)
  • 3 ounces (about 12 large) frozen cooked shrimp, thawed
  • 2 tbsp. chopped peanuts

Saute garlic in oil for 2 minutes. Add broccoli and cook for 8 minutes, or until tender. Add cooked rice and thawed shrimp to pan; warm for 3 to 4 minutes. Top with peanuts.

Day 11:

    Pinto Bean Tacos
    See earlier recipe

Day 12:

Roasted Cumin Chicken with Steak Fries and Broccoli

  • 3 tsp. olive oil, divided
  • 1 tsp. cumin
  • 1 3-ounce chicken breast
  • 1 small potato, cut into thick slices (about 10)
  • 2 cups broccoli, cut in large pieces
  • Salt and pepper to taste

Preheat oven to 375 F. Mix 1 tsp. oil with cumin and rub into chicken. Toss together 2 tsp. oil, potato slices, broccoli, salt and pepper. Put chicken, fries and broccoli on a baking sheet, and bake for about 30 minutes (turning once), until chicken reaches 165 F and fries and broccoli are tender.

Day 13:

    Basil and Walnut Pesto Pasta with Side Salad and Light Vinaigrette
    See earlier recipe

Day 14:

Greek Salad with Pita Croutons

  • 1 whole-grain pita
  • 1 lemon, juiced
  • 1 tbsp. olive oil
  • 1 garlic clove, minced
  • Salt and pepper to taste
  • 3 cups chopped romaine lettuce mixed with cucumbers, tomatoes and red bell pepper
  • 2 tbsp. reduced-fat feta cheese
  • 1/2 cup canned chickpeas, rinsed and drained
  • 2 tbsp. chopped kalamata olives

Toast whole-grain pita until crunchy, then chop into bite-size pieces. Whisk together lemon juice, oil, garlic, salt and pepper.

Toss lemon dressing with remaining ingredients (including pita pieces).

Day 15:

Mole Chicken Tacos

  • 1 3-ounce chicken breast (or use rotisserie chicken, skin removed)
  • 1/2 tbsp. unsweetened cocoa powder
  • 1/2 tsp. cumin
  • 1 garlic clove, minced
  • 1 tbsp. olive oil
  • 1/2 cup low-sodium tomato sauce
  • 2 whole-grain tortillas
  • 1 cup shredded romaine lettuce

Grill, bake, or broil chicken breast until it reaches 165 F, and thinly slice or shred chicken. (To save time, use rotisserie chicken, skin removed.) Saute cocoa powder, cumin and garlic in olive oil for 2 minutes. Add tomato sauce and simmer for another 7 minutes. Mix sauce with chicken and serve in tortillas, topped with lettuce.

Day 16:

BBQ Salmon with Greens and Sweet Potato

  • 4 ounces salmon
  • 2 tbsp. barbecue sauce
  • 1 garlic clove, minced
  • 3 cups chopped kale
  • 2 tsp. olive oil
  • 1 small sweet potato
  • 2 tsp. maple syrup
  • Dash of cinnamon

Broil or grill salmon 8 minutes per inch of thickness, and brush with barbecue sauce. Saute garlic and kale in oil for 6 minutes, or until tender. Wash potato, prick it 2 or 3 times with a knife, and microwave for 10 minutes, turning once.

Top with maple syrup and cinnamon. Serve salmon on greens with potato on the side.

Day 17:

    Spinach and Goat Cheese Flatbread Pizza
    See earlier recipe

Day 18:

Herbed Quinoa with Shrimp and Zucchini

  • 1 cup water
  • 1 cup dry quinoa
  • 1 garlic clove, minced
  • 1 tbsp. olive oil
  • 1 1/2 cups chopped zucchini
  • 3 ounces frozen cooked shrimp, thawed
  • 1/4 cup chopped fresh basil and chives
  • 1 lemon

Bring water and quinoa to a boil, lower heat to simmer, and cover for 10 to 15 minutes (until all water is absorbed). Saute garlic in oil for 2 minutes; add zucchini and cook for 6 minutes, or until tender. Toss shrimp in pan with zucchini for an additional 3 minutes, to warm. Fluff cooked quinoa with a fork and toss with zucchini, shrimp and fresh herbs. Squeeze lemon juice on top.

Day 19:

    BBQ Chicken Sandwich with Balsamic Spinach Salad
    See earlier recipe

Day 20:

White Bean, Tomato, and Basil Pasta

  • 2 ounces dry whole-grain pasta
  • 3/4 cup canned white beans, rinsed and drained
  • 1 cup cherry tomatoes, halved
  • 1/4 cup chopped fresh basil
  • 2 tbsp. red-wine vinegar
  • 1 tbsp. olive oil
  • Salt and pepper to taste
  • 2 tbsp. grated Parmesan cheese

Cook pasta according to package directions. Toss together beans, tomatoes, basil, vinegar, oil, salt and pepper. Combine cooked pasta with white bean mixture. Top with cheese.

Day 21:

    Steak Salad with Lemon-Walnut Vinaigrette and Whole-Grain Roll
    See earlier recipe

Day 22:

Lemony Lentil Soup and Whole-Grain Roll

  • 2 cups canned low-sodium lentil soup
  • 1/2 lemon
  • 2 tbsp. light vinaigrette
  • Mixed greens with tomatoes, carrots and sliced avocado
  • 1 whole-grain roll

Heat soup in a microwave-safe bowl; squeeze lemon into soup. Toss mixed greens with vinaigrette. Serve soup and salad with roll.

Day 23:

    Lemon-Butter Salmon and Broccoli Penne
    See earlier recipe

Day 24:

Potato with Veggie Chili, Broccoli, and Cheddar

  • 1 medium potato
  • 1 cup frozen broccoli florets
  • 1 cup canned vege-tarian chili or turkey chili with beans
  • 1/4 cup shredded low-fat cheddar cheese

Wash potato, prick it 2 or 3 times with a knife, and microwave for 10 minutes, turning once. Heat broccoli and chili in a microwave or on stovetop. Top cooked potato with warm chili and broccoli. Sprinkle with cheese.

Day 25:

    Fried Rice Bowl with Broccoli and Shrimp
    See earlier recipe

Day 26:

Moroccan Quinoa and Chicken

  • 1 3-ounce chicken breast (or use rotisserie chicken, skin removed)
  • 1 cup water
  • 1/2 cup dry quinoa
  • Salt and pepper to taste
  • 1/2 tsp. cumin
  • 1/8 tsp. cinnamon
  • 1 tbsp. olive oil
  • 1 lemon, juiced
  • 2 tbsp. fresh mint
  • 2 tbsp. raisins

Grill or bake chicken until 165 F. (To save time, use rotisserie chicken, skin removed.) Bring water and quinoa to a boil, lower heat to simmer, and cover for 10 to 15 minutes, or until water is absorbed. Fluff cooked quinoa with a fork and toss with salt, pepper, cumin, cinnamon, olive oil, lemon juice, mint and raisins. Serve chicken over quinoa.

Day 27:

    Greek Salad with Pita Croutons
    See earlier recipe

Day 28:

Guacamole Veggie Burger with Pea Pods, Carrots, and Low-Fat Ranch Dressing

  • 1/2 avocado
  • 2 tbsp. salsa
  • 1 veggie/soy burger
  • 1 whole-grain hamburger bun
  • 1 1/2 cups pea pods and baby carrots
  • 2 tbsp. low-fat ranch dressing

Mash avocado with salsa. Heat veggie burger in microwave until warm. Put veggie burger on bun topped with mashed avocado mixture. Serve with veggies and dip.

Day 29:

    Mole Chicken Tacos
    See earlier recipe

Day 30:

Curried Chickpeas and Cauliflower with Brown Rice

  • 1/2 tsp. curry powder
  • 1 small onion, chopped
  • 1 tbsp. olive oil
  • 1 1/2 cups chopped cauliflower
  • 1/2 cup canned chickpeas, rinsed and drained
  • 2 tbsp. raisins
  • 1 cup cooked brown rice (use pre-cooked, microwaveable or frozen)
  • 1 scallion, chopped

Saute curry powder and onion in olive oil for 3 minutes. Add cauliflower and cook for 8 minutes, or until tender. Add chickpeas and raisins and cook for 3 to 4 minutes, or until warm. Place curry mixture on top of rice and top with scallion.

Day 31:

    White Bean, Tomato, and Basil Pasta
    See earlier recipe

Don't Forget Dessert!

Because we do not want to live in a world without dessert, we've put together four decadent recipes you can feel very good about indulging in. Each one of these desserts is heart-healthy, cancer preventing, and brain boosting. Pretty sweet, huh?

Chocolate-Dipped Pears

  • 3 tbsp. dark chocolate pieces
  • 1 small pear, sliced
  • 2 tbsp. walnuts, chopped

Put 3 tbsp. dark-chocolate chips in a microwave-safe bowl and heat for 30 to 45 seconds, or until chocolate is melted (don't overcook; chocolate will burn). Chop 1 small pear into slices; dip into chocolate until half of each slice is covered. Sprinkle chocolate-dipped ends with 2 tbsp. chopped walnuts, place on waxed paper, and refrigerate for 15 minutes, or until set.

Baked Apple with Walnut Crumble

  • 1 medium apple
  • 1 tbsp. walnuts
  • 1 tsp. cinnamon
  • 2 tsp. brown sugar
  • 1 tbsp. oats

Wash and core 1 medium apple. Mix together 1 tbsp. walnuts, 1 tsp. cinnamon, 2 tsp. brown sugar and 1 tbsp. oats. Fill center of apple with walnut mixture. Place in microwave-safe dish, cover, and microwave for 6 to 7 minutes, or until apple is tender.

Broiled Bananas with Walnuts

  • 1 banana
  • 1 tsp. honey
  • 1 tbsp. walnuts, chopped

Cut 1 banana in half lengthwise (leave in peel). Place on piece of foil, skin side down, and broil 5 to 6 minutes, or until browned on top. Drizzle with 1 tsp. honey and sprinkle with 1 tbsp. chopped walnuts. Serve in banana peel.

Chocolate-Covered Figs

  • 3 figs, dried
  • 3 walnut halves
  • 3 tbsp. chocolate chips

Make small incisions in bottoms of 3 dried figs and stuff each with 3 walnut halves. Place 3 tbsp. chocolate chips in a microwave-safe bowl and microwave for 30 to 45 seconds, or until chocolate is melted. Dip stuffed figs into chocolate. Place chocolate-covered figs on plate or waxed paper in refrigerator for 10 minutes, or until set.

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