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    21 Super Nourishing Meals For Anyone Trying To Eat A Bit Healthier This Year

    Eat nutritiously and deliciously.

    New year, new you, right? If you're looking to jumpstart 2021 with lots of nutritious recipes, this week-long meal plan might be just the inspiration you need. These recipes call for simple preparations of wholesome, real ingredients. They rely heavily on produce, protein- and fiber-rich bases, and unprocessed (or very minimally processed) ingredients that you can pronounce and feel good about eating. Bon appetit!


    1. Overnight Oats

    Simply Quinoa / Via

    These overnight oats are totally customizable. Soak them overnight in any kind of milk and top them with your favorite flavors like coconut flakes, sliced fruit, or jam.

    Recipe: Overnight Oats

    2. Breakfast Egg Muffins

    Cafe Delites / Via

    Made in muffin tins, just beat some eggs and load 'em up with your favorite toppings. These protein-rich egg bites can be made in advance, stored in the fridge, and re-heated throughout the whole week.

    Recipe: Breakfast Egg Muffins

    3. Sweet Potato and Kale Hash With Eggs

    The Last Food Blog / Via

    Sweet potato makes for a filling, fiber-rich, and good-for-you base for this veggie-packed hash. Top it with your favorite style eggs like poached or fried.

    Recipe: Sweet Potato and Kale Hash With Eggs

    4. Breakfast Quinoa

    Running on Real Food / Via

    Quinoa for breakfast? That's right. Heat it up with your favorite kind of milk and lay on the fresh fruit, seeds, and peanut butter or almond butter for extra protein.

    Recipe: Five-Minute Breakfast Quinoa

    5. Sweet Potato Toast Four Ways

    What Molly Made / Via, What Moly Made / Via

    Full of fiber, this sweet potato toast will keep you satiated well until lunch time. Use these four flavor combinations as inspiration or get creative with whatever is in your fridge.

    Recipe: Sweet Potato Toast Four Ways

    6. Blueberry Banana Coconut Smoothie

    A purple-colored banana, blueberry, and coconut smoothie.
    Fox and Briar / Via

    This colorful smoothie that's almost too pretty to drink is ready in just five minutes. I love keeping all of my fruit ingredients in individual little freezer bags so they're ready to go come breakfast time.

    Recipe: Blueberry Banana Coconut Smoothie

    The Girl on Bloor / Via

    Make this veggie-packed egg white frittata at the beginning of the week and you've got breakfast (or lunch) when you're in a hurry.

    Recipe: Five-Ingredient Meal Prep Egg White Frittata


    8. Avocado Tuna Salad

    Unbound Wellness / Via

    There's no mayo necessary to make this creamy tuna fish salad. Rather, mashed avocado gives it a delicious texture and flavor.

    Recipe: Avocado Tuna Salad

    9. 20-Minute Creamy Tomato Soup

    Dunking grilled cheese into a bowl of creamy tomato soup.
    The Recipe Rebel / Via

    Step away from the canned stuff. This homemade soup tastes worlds better, and it can be made from scratch in just 20 minutes.

    Recipe: 20-Minute Creamy Tomato Soup

    10. Taco Salad Meal Prep Bowls

    Meal prep bowls with ground turkey meat, lettuce, corn, black beans, and tomato.
    Life in the Lofthouse / Via

    Start with any ground meat and serve these meal prep bowls over rice, cauliflower rice, quinoa, or lettuce with all your favorite Mexican-inspired toppings.

    Recipe: Taco Salad Meal Prep Bowls

    11. Sweet Potato Chickpea Buddha Bowl

    Minimalist Baker / Via

    These vegetarian bowls are filled with crispy roasted chickpeas, kale, and golden brown sweet potatoes. The four-ingredient tahini sauce is the icing on the cake.

    Recipe: Sweet Potato Chickpea Buddha Bowl

    12. Mediterranean Bean Salad

    A salad with tomatoes, cucumber, white beans, red onions, and olives.
    The View From Great Island / Via

    Not only are beans great for you, but they keep you feeling full throughout the afternoon. If you feel like you need more protein though, just add some grilled chicken, shrimp, or falafel.

    Recipe: Mediterranean Bean Salad

    13. Asian Peanut Chicken Salad

    Joyous Apron / Via

    While you're making the dressing, you'll probably want to just double the batch. This sweet and savory peanut sauce tastes great on just about anything.

    Recipe: Asian Peanut Chicken Salad

    14. Hummus and Veggie Sandwich

    Simple Veganista / Via

    Whole wheat or sprouted bread, creamy hummus, ripe avocado, and any of your favorite veggies make for one seriously satisfying sandwich.

    Recipe: Hummus and Veggie Sandwich


    15. Vegan Tuscan Kale and White Bean Stew

    A big pot of kale and white bean stew in tomato broth.
    Blissful Basil / Via

    This rustic, Tuscan-inspired kale and white bean soup is totally meatless, but it's certainly hearty enough for cold winter nights.

    Recipe: Vegan Tuscan Kale and White Bean Stew

    16. Sheet Pan Miso Salmon and Vegetables

    Platings and Pairings / Via

    Sheet pan suppers are the answer to busy weeknights. Just toss all the ingredients on a parchment-lined baking sheet, pop it into the oven, and prepare to chow down.

    Recipe: Sheet Pan Miso Salmon and Vegetables

    17. Cilantro Lime Shrimp Lettuce Wraps

    Several lettuce wraps filled with spiced shrimp and peppers.
    The Recipe Critic / Via

    These Tex-Mex inspired lettuce wraps boast all the flavors of fajitas minus the tortillas. Shrimp is marinated in a blend of smoked paprika, cumin, garlic powder, and oregano, then it's served in Boston lettuce with avocado, sautéed peppers, and onions.

    Recipe: Cilantro Lime Shrimp Lettuce Wraps

    18. Greek Chicken Meatballs

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    Made with ground chicken, almond flour (or quick rise oats), egg, and some seasonings from your spice drawer, you can make a big batch of these meatballs and keep them in the freezer for future lazy nights.

    Recipe: Greek Chicken Meatballs

    Little Spice Jar / Via

    Steak is sliced into thin strips and marinated in Asian pear, garlic, ginger, onion, soy sauce, and brown sugar, and sesame oil. Serve it over rice with any of your favorite vegetables for a complete meal.

    Recipe: Korean BBQ Beef Bowls With Garlicky Rice

    20. Coconut Chickpea Curry

    Real and Vibrant / Via

    This comforting stew comes together with mostly pantry ingredients like canned chickpeas, coconut milk, and diced tomatoes.

    Recipe: Coconut Chickpea Curry

    21. Bruschetta Chicken

    Life Love and Sugar / Via

    This bright and zesty dish features simply grilled chicken that's topped with tomato bruschetta, fresh basil, and sweet balsamic vinegar for good measure.

    Recipe: Bruschetta Chicken