Marissa Lippert's The Healthy, Yummy, Fresh Plan (5 days of healthy food)

Disclaimer: I do not own any of these recipes and I will not take credit for them. They are all part of an article written in Redbook Magazine and they were written by Marissa Lippert.

Day 1

Breakfast - Yogurt with Fruit and Hazelnuts: 
Top 6 oz plain yogurt (about 2/3 cup) with 1/2 diced orange and 1 diced kiwi. Sprinkle with 1 tbsp of crushed hazelnuts and 1 tsp of honey.
Makes: 1 serving

Lunch - Winter Soba Noodle Salad: 
Toss 2 cups cooked Soba Noodles with 1/2 cup grated carrots, 1/2 cup of cooked edamame beans, 1/2 cup sliced snow peas, and 1/2 cup thinly sliced cabbage. Whisk together 2 tsp each of sesame oil, water, low-sodium soy sauce, rice wine vinegar, and all-natural peanut butter; a pinch of grated ginger; 1 minced garlic clove; and a squeeze of Sriracha (or your favorite hot sauce) and pour over salad. Divide salad between bowls and top each with 2 tbsp chopped scallions and 2 tsp crushed peanuts.
Makes: 2 servings



Dinner - Meatballs with Lemon Yogurt Sauce: 
Heat oven to 375F. Mix together 1 lb ground lamb, 90% lean beef or turkey; 1/4 cup minced onion, 1 minced garlic clove, 1 beaten egg, 1/2 cup whole-wheat breadcrumbs, 1 tsp each of ground cumin and coriander; 2 tbsp each of currants and chopped fresh mint; and salt and pepper. Scoop mixture and shape into 1 to 2 tbsp size balls. Place meatballs on a parchment-lined baking sheet and bake for 20 to 25 minutes, until lightly browned. Place 4 to 5 meatballs on a plate and serve them with a dollop of 1/4 cup 2% yogurt, grated cucumber, a few pinches of chopped fresh mint, a pinch cumin and a squeeze of lemon juice mixed together. Toss 1 clamshell of mixed greens with 3 tbsp of balsamic vinegar, 1/2 cup of olive oil, and salt and pepper; serve with meatballs.
Makes: 4 servings


Day 2

Breakfast - Ricotta Toast
Top 1 slice of toasted whole-grain bread with 2 tbsp ricotta cheese and 3/4 cup thinly sliced pear. Top with 2 tsp crushed walnuts and a drizzle of maple syrup.
Makes: 1 serving

Lunch - Sweet and Savory Roast Chicken Salad
In a bowl, toss 4 cups mixed greens, 1 1/2 tbsp chopped dried cherries, 2 tsp sunflower seeds, thinly sliced radishes, 1/2 tsp orange zest, and 1 tbsp chopped scallion. Whisk together 2 tsp chopped fresh parsley, chives or tarragon; 1 tsp Dijon mustard, 2 tsp white wine vinegar, 2 tbsp extra-virgin olive oil, and salt and pepper to taste. Top salad with 8 oz roasted and sliced chicken breast, divided and drizzle dressing over each serving.
Makes: 2 servings

Dinner - French-Style Fish in Parchment
Heat oven to 375F. Fold in half 4 squares of 15x15 in parchment paper. Divide 2 cups chopped bok choy and place on 1 half of each fold. Top each with four 6 oz skinless stripped bass, cod or any other flaky white fish (about 1 1/2 lb in total). Place fish and parchment on a baking sheet. Divide 2 mashed garlic cloves and 1 tsp fresh minced ginger, and sprinkle over each. Lightly drizzle sesame oil and soy sauce over each. Top fish with 2 to 3 slices of lemon each. Enclose fish in parchment by folding top half over fish and crimping edges to create a small pouch. Bake fish for 15 to 20 minutes. In a small saucepan, combine 1 tbsp each low-sodium soy sauce and sesame oil and 2 tbsp each canola oil and cooking wine, and simmer for about 5 minutes. Spoon sauce over fish before serving and top each with chopped scallions and cilantro.
Makes: 4 servings


Day 3

Breakfast - Smoked Salmon Breakfast Tartine
Spread 2 tsp cream cheese over 1 slice toasted pumpernickel bread; season with black pepper. Top with 4 slices cucumbers and 3 to 4 pieces of smoked salmon (2 oz). Finish with chopped chives.
Makes: 1 serving

Lunch - Cauliflower Confetti Salad
Toss 1/2 cup finely chopped or grated cauliflower, 2/3 cup grated raw beets, 1/2 cup diced apple, and 2 cups mixed greens. Whisk together 1/2 tsp curry powder, 2 tsp apple cider vinegar, 1/2 tsp Dijon mustard, a drizzle of honey, 1 tbsp canola oil, and salt and pepper to taste. Divide vegetables among bowls and drizzle vinaigrette over each salad.
Makes: 2 servings

Dinner - Farro "Risotto" with Cannellini Beans
Heat oven to 375F. In a medium pot, heat 1 tbsp olive oil over medium heat. Saute 2 smashed garlic cloves and 1 small minced shallot for 2 to 3 minutes. Add 1 cup Farro and cook, stirring, for 2 minutes. Pour in 2 cups low-sodium chicken broth, cover and cook for 20 minutes, until Farro is nearly tender. Add 1 cup drained and canned Cannellini Beans and cook for another 10 minutes. (Add water by the tbsp if mixture appears dry.) While Farro is cooking, toss 2 cups each halved button mushrooms and quartered Brussels sprouts with 2 tbsp olive oil , 3 thyme sprigs, and salt and pepper. Arrange in a single layer on a baking sheet and roast until golden, about 15 minutes. Add to the farro; mix in 1/2 cup grated Parmesan.
Makes: 4 servings

Day 4

Breakfast - Egg-in-an-Avocado
Heat over to 375F. Cut 1 avocado in half, remove the pit, and scoop out 2 to 3 tbsp of flesh. Crack 1 large egg into the hole, bake egg-avocado for 15 minutes until the white is just set but the yolk is still runny. Finish with salt and pepper, a touch of chile pepper, a drizzle of olive oil, and a squeeze of lime juice. Serve with 1 cup sliced grapefruit.
Makes: 1 serving

Lunch - Bright Winter Salad with Oranges and Goat Cheese
Gently toss together orange segments from 2 oranges, w cups precooked and diced beets, 1 cup canned or cooked lentils, 1 tbsp minced shallot, 1/4 cup crumbled goat cheese, and 4 cups arugula. In a small mixing bowl, whisk together 1/2 tsp Dijon mustard, 2 tsp white wine vinegar, 2 tbsp extra-virgin olive oil, and salt and pepper. Divide dressing between salads.
Makes: 2 servings

Dinner - Penne with Radicchio and Bacon
Cook 4 cups whole-wheat penne until al dente, reserving 1/3 cup pasta water. Heat 1 1/2 tbsp olive oil over medium heat. Add 2 cups shredded radicchio, 1 1/2 cups diced apple, 2 tbsp fresh torn sage leaves or 1 tsp dried sage, and 2 minced garlic cloves over medium heat for 8 minutes, or until apples are soft. Season with salt and pepper. Add 1 tbsp red wine vinegar to the pan and the pasta water, a tablespoonful at a time, until the vegetables look slick. Toss with the penne. Serve with 1/4 cup crumbled, crispy bacon (optional) and 1/4 cup fresh grated Parmesan.
Makes: 4 servings

Day 5

Breakfast - Un-boring Oatmeal
Cook 1/2 cup old-fashioned rolled oats with 1/2 cup whole or almond milk and 1/2 cup water with a sprinkle of cinnamon. Top with 1 tbsp currants or raisins and 1/2 thinly sliced banana.
Makes: 1 serving

Lunch - Herbal Tuna Salad Sandwich
Mix together 1 cup canned tuna (8 oz) with 1 heaping tbsp mayonnaise, 1 tsp Dijon mustard, 2 tsp chopped capers, a handful of chopped celery, a pinch of chopped parsley or minced chives, and lemon zest, and season with salt and pepper. Divide tuna salad between 2 pieces of toasted pumpernickel or dark rye bread. Top with a few pieces of watercress on each, followed by a second piece of toast.
Makes: 2 sandwiches

Dinner - Caesar Salad with Grilled Steak
Toss 8 cups torn escarole or romaine lettuce with 3 tbsp toasted walnuts, 1/4 cup sliced red onion, and 1 tsp lemon zest. Add to a jar 1 tbsp Worcestershire sauce, 1 tbsp lemon juice, 2 finely minced garlic cloves, 1/4 cup extra-virgin olive oil, 1/4 cup grated Parmesan and salt and pepper to taste. Shake until fully combined. Drizzle over salad and top with 1 lb grilled and sliced flank steak. Garnish with additional shavings of Pecorino Romano.
Makes: 4 servings

Bon Appetit!