Breakfast: Frittata with Bell Peppers and Onion
This satisfying frittata (yes, there's cheese!) makes four wedges, so enjoy the extras as a ready-made breakfast throughout the week. Get the recipe.
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Fresh Fruit–Yogurt Parfait: Layer 1⁄2 cup fresh fruit, 1⁄2 cup plain Greek yogurt, 1 Tbsp all-fruit preserves, and 1⁄4 cup granola. (Look for one with less than 200 cals per 1⁄4 cup, about 4 grams of fiber, and no more than 6 grams added sugar.)
Overnight Oats: Mix 1⁄3 cup rolled oats, 1⁄2 cup milk, 1⁄3 cup plain Greek yogurt, and 1 tsp chia seeds in a Mason jar. Chill overnight. Mix well and add fresh or dried fruit, unsweetened coconut flakes, nuts, or a drizzle of maple syrup.
Nut Butter Sandwich: Spread 1 Tbsp nut butter on 1 slice whole-grain bread; top with 1⁄2 banana (or apple or pear). Serve open-faced with a side of 1⁄2 cup plain Greek yogurt (or with a side of cottage cheese).
Lunch: Kale Salad with Chicken and Peanut Dressing
With more than a cup of veggies, this filling salad—tossed with chicken—offers an easy way to ramp up your produce. "Massaging" kale sounds funny, but it breaks down the tough leaves and gives them a nice texture. Get the recipe.
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Asian-Style Veggie Sandwich: Toss 11⁄2 cups chopped fresh veggies (such as edamame, bell peppers, carrots, onions, and lettuce) with 1 tsp sesame oil, 1 Tbsp low-sodium soy sauce, and the juice of 1⁄2 lime; wrap in a whole wheat tortilla (9 inches) or serve on whole-grain bread.
Mediterranean Tuna Salad: Try this any which way: as a sandwich, as a wrap, or over greens. Mix 1 can water-packed light tuna with 1 Tbsp each capers, olives, bell pepper, chives, and olive oil. Season to taste with lemon juice, lemon zest, pepper, and a dash of vinegar (any flavor is OK).
Quesadilla: Top 1 whole wheat or corn tortilla (9 inches) with 1 oz shredded cheese and 3 oz cooked boneless, skinless chicken breast (or other protein of your choice, or 1⁄2 cup drained canned beans). Garnish with salsa (watch sodium levels—aim for around 100 mg per serving), 2 Tbsp avocado, and chopped cilantro.
Dinner: Black Bean Bowl
Canned beans are a favorite among Canyon Ranch food experts, thanks to loads of protein and a can't-be-beat convenience factor. Quickly roasting the frozen corn is a great way to bring out a smoky favor. Get the recipe.
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Grilled Chicken Noodle Bowl: Sauté 1⁄2 cup or more of fresh veggies (your choice) and add 1⁄2 cup cooked rice noodles (or whole-wheat noodles); add 3 oz grilled chicken (or other protein) and drizzle with stir-fry sauce.
Salmon with Balsamic Strawberries: Toss 1⁄2 cup sliced strawberries with drizzles of balsamic vinegar, some basil, and a little pepper. Serve over 3 oz grilled wild salmon on a bed of arugula.
Grilled Steak with Herb Salad: Top 3 oz grilled grass-fed or lower-fat beef (e.g., tenderloin or flank steak) with 1⁄2 cup sautéed mushrooms and serve with 1 cup or more of herb salad (mix of arugula, dill, chive, parsley, olive oil, salt, and pepper).
The general rule for Canyon Ranch snacks: They contain a balance of lean protein, whole-grain carbs, and healthy fats—a combo that helps stabilize blood sugar and promote consistent energy levels. These mini meals have 250 calories or fewer.
- 1 hard-boiled egg and 1 oz whole-grain crackers (about 5 or 6)
- 1⁄2 cup whole-grain cereal (at least 3 grams fiber per serving) with 1 Tbsp nuts and 1⁄2 cup milk
- 1 slice (1 oz) turkey breast rolled around 1 mozzarella string cheese
- 1 piece medium fresh fruit (such as an apple) with 2 Tbsp almonds, walnuts, or cashews or 1 Tbsp natural peanut butter or almond butter
- Black bean or blue corn tortilla chips (7 to 10) dipped in 1⁄4 cup mashed black beans (or 1⁄4 cup salsa or 1 Tbsp guacamole) and a sprinkle of cheese
This story originally appeared in the June 2015 issue of Dr. Oz The Good Life.