August Club Fx-Approved Meal Plan
The following article was written by Heinen’s Chief Dietitian, Melanie Jatsek RD, LD.
I love learning, especially when it comes to discovering how plants work in our bodies to help us thrive. One of the most fascinating things I’ve learned is that many of the benefits of plant foods come from their ability to nourish the healthy bacteria living in our gut. These tiny organisms play a surprisingly powerful role in both our physical and mental well-being.
Here’s a fact that blew my mind:
While humans have about 23,000 genes, the trillions of bacteria living in our gut collectively contain roughly three million genes. Even more remarkable, about half of the cells in our bodies are bacterial rather than human. Take a moment and let that sink in!
Every meal is an opportunity to nourish these tiny helpers, create a healthier internal environment, and set ourselves up to feel our best. Your August Club Fx-Approved Meal Plan is packed with colorful, fiber-rich plants that help your trillions of microbial friends thrive—so they can return the favor by helping you thrive, too.
Breakfast: Superfood Flax Meal
Total time: 7 minutes
Flax seeds are high in fiber and omega-3 fats and are easier to digest when ground into flax meal. It makes the perfect hot breakfast when mixed with a plant-based milk and heated, like cream of wheat but way more nutritious! My favorite way to enjoy Superfood Flax Meal is topped with chopped apples, berries, and a small handful of walnuts.
Lunch: Plant-Powered Guacamole Stuffed Peppers + Buckeye Fresh Lettuce Salad with Watermelon Radish, Peaches and Spicy Sunflower Seeds
Total time: 35 minutes
Completely plant-powered, this quick and simple homemade guacamole is packed full of healthy fat from ripe avocados, protein from crispy roasted chickpeas, freshness and crunch from celery, onion and tomato and all the tang you could ever want from a splash of fresh lime and a hit of cilantro! Pair with a Buckeye Fresh lettuce salad topped with sliced watermelon radish and peaches, a sprinkle of sprouted jalapeno sunflower seeds, and a drizzle of lemon vinaigrette dressing.
- Buckeye Fresh Summer Crisp Lettuce + sliced watermelon radish + fresh peach slices + Living Intentions Jalapeno Mojo Sprouted Sunflower Seeds + Bella Sun Luci Meyer Lemon Vinaigrette
Dinner: Summer Vegetable Skillet with Salmon Bites
Total time: 30 minutes
Salmon bites are standard-size fillets of salmon that are cut into nugget-size cubes and generally air fried or baked until tender. Since summer and locally grown produce season are synonymous at Heinen’s, we decided to cook it skillet style with fresh, Midwest-grown zucchini, tomatoes, corn and bell peppers. The flavors and textures are so refreshing alongside the pan-seared salmon bites, and the color of the finished dish is eye catching on any table.
Snack: Root Foods Veggie Chips
Root Foods takes a healthier approach to snack foods with hand-sliced fresh vegetables from small family-owned farms, cooked slowly at low temperatures to retain nutrients, then finished with a touch of avocado oil and a sprinkle of sea salt (only 15-30 mg of sodium per serving).
- Root Foods Veggie Chips (available in beet, onion, zucchini, and six mix varieties)
