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Here's Day One Of Our No-Added-Sugar Meal Plan

Let's get started!

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Taylor Miller / Andrew Richard / BuzzFeed
Andrew Richard / BuzzFeed

It's day one of our 7-day meal plan.

And thanks to the prep you did yesterday, today's meals come together quickly. Breakfast is toast topped with fresh berries and protein-packed Greek yogurt. Lunch is a one-pan, veggie-loaded frittata: It cooks in 10 minutes, and the oven does all the work. For dinner: A Thai-inspired rice bowl with an easy DIY peanut sauce that's even better than the takeout version.

DAY ONE MEAL RECIPES: Find complete, step-by-step instructions at the bottom of this post. For a printable doc with the entire's week's recipes, click here.

WANT SNACKS?: We've got you covered. Find ideas and recipes here.

Andrew Richard / BuzzFeed
Taylor Miller / Andrew Richard / BuzzFeed

Here's what you'll need:

Taylor Miller / BuzzFeed

Just toast the bread, top it with a generous smear of yogurt — then add sliced strawberries + balsamic reduction.

Since breakfast comes together in just a few minutes, you'll have time to make (and pack!) a quick and easy lunch.

Reheat a batch of the yesterday's summer vegetables in a skillet and add six eggs — then pop everything into the oven for about 10 minutes.

Taylor Miller / BuzzFeed

After that, you'll have...

Andrew Richard / BuzzFeed
Taylor Miller / Andrew Richard / BuzzFeed

Let it cool, then pack a pair of slices, fresh greens, and balsamic reduction.

Taylor Miller / BuzzFeed

You could also turn the balsamic reduction into more of a vinaigrette. Just whisk in some olive oil, salt, and pepper.

Andrew Richard / BuzzFeed
Taylor Miller / Andrew Richard / BuzzFeed

First: Whip up the easy, five-ingredient peanut sauce.

Taylor Miller / BuzzFeed

It's peanut butter + lime + garlic + ginger + water — and it's equal parts creamy and tangy.

Then, just reheat the rice and meatballs from yesterday, drizzle on the sauce, and pile on your favorite toppings.

Taylor Miller / BuzzFeed

Like protein-packed edamame, spicy slices of jalapeño, and chopped peanuts for extra crunch.

(Also? 'Gram it. Because Day One = down!)

Taylor Miller / BuzzFeed

And tag us — with #goodfulmealprep—because we want to see.

Ready for Day Two? Find it HERE. (And find today's full recipes below.)

Taylor Miller / Andrew Richard / BuzzFeed
Andrew Richard / BuzzFeed

* Note: These recipes are part of a weeklong meal plan that includes prepping and storing several items — like cooking grains or roasting vegetables — the day before you start the plan. That way, your cook time and cleanup during the week drops way down, and you can get to the good part (eating!) ASAP.

1. Strawberry Balsamic Toast With Greek Yogurt


• 3 strawberries, sliced

• 2 tablespoon Greek yogurt

• ½ teaspoon balsamic reduction (*meal-prepped: recipe here)

• 1 slice of sourdough or whole wheat bread, toasted


Toast bread. Smear the yogurt, top with sliced strawberries, and drizzle with balsamic reduction.

2. Vegetable Frittata With Fresh Greens


• 1 teaspoon extra virgin olive oil

• 2 cups vegetable mixture (*meal prepped: recipe here)*

• 6 eggs

• ½ teaspoon kosher salt

• ¼ teaspoon ground black pepper


Preheat your oven to 400°F.

Heat olive oil in a 9-inch cast-iron skillet over medium heat and add vegetable mixture. Cook for 3–5 minutes, stirring often. (This will help dry out the vegetables, and prevent them from giving off water when they bake again in the oven.)

Meanwhile, beat eggs with salt and pepper and add to skillet. Immediately transfer to oven and cook for 9–12 minutes, until eggs are set.

Let cool completely, then pack and store in a lunch container with fresh greens and balsamic glaze.

3. Cilantro-Lime Turkey Meatball Bowl With Peanut Sauce


For the rice bowl:

• 1 cup cooked brown rice (*meal prepped: recipe here)

• 4 cilantro lime meatballs (*meal prepped: recipe here)

• ⅓ cup Thai peanut sauce

• ¼ cup edamame, thawed if frozen

• 2 tablespoons roasted peanuts, chopped

• 1 tablespoon roughly chopped cilantro

• 5 slices of jalapeño

For the peanut sauce:

• ¾ cup water

• ½ cup creamy peanut butter

• ¼ cup lime juice

• 1 ½ teaspoons minced ginger

• 1 ½ teaspoons minced garlic

• ½ teaspoons kosher salt


To make the peanut sauce: Place all ingredients in a microwave-safe bowl. Microwave on high for one minute. Stir until creamy and emulsified.

Reheat brown rice and meatballs, then scoop into a bowl. Garnish with edamame, peanuts, cilantro, jalapeño, and peanut sauce.