June Club Fx-Approved Meal Plan
The following article was written by Heinen’s Chief Dietitian, Melanie Jatsek RD, LD.
“A marker of adulthood is actually treating yourself as someone who is worth taking care of.”
Those aren’t my words, but an opinion shared by Fr. Mike Schmitz in a recent podcast.
Hearing this was a real a-ha moment for me because by that definition, I don’t always act like an adult. Sometimes I skip my workout out of laziness or continue eating even though I’m physically full. Other times, I work non-stop, scarfing down my lunch instead of taking time for an actual lunch break.
How about you?
Let’s put on our big girl/boy shoes and reclaim our adulthood! What if we made it a goal to sit down and eat one solid, wholesome meal each day? Nothing says self-care like feeding our bodies nutritious foods!
Here are three fast and flavorful meals to get us started.
Breakfast: Fruit & Veggie-Powered Waffles
Total time: 5 minutes
For a quick breakfast on-the-go, pop three Evergreen whole wheat mini waffles in the toaster. Spread with Heinen’s Fan Favorite fresh ground walnut or almond butter and Chia Smash Superfood Jam. Top each waffle with sliced bananas and dig in with a fork or eat like toast!
- 3 Evergreen Zucchini Carrot Cake Mini Waffles (Frozen Department)
- 2 tablespoons Heinen’s Fresh Ground Walnut, Almond, or Peanut Butter
- 1 tablespoon Chia Smash Superfood Jam (Jam/Jelly Aisle)
- 1 small banana
Lunch: Simple Plant-Based Power Bowl
Total time: 10 minutes
Lentiful is fast food redefined. A hearty, heart-healthy, lentil and veggie-packed instant meal for busy days. Just add boiling water to the cup and let it stand for 5 minutes. Dump the contents into a big bowl along with the leafy greens and veggies. Top with hemp seeds for a boost in omega-3s and protein!
- Lentiful Low Sodium Vegetable Harvest Cup (Grocery Department)
- 2 cups Heinen’s Organic Spring Mix
- 1/2 cup cherry tomatoes
- 1/2 cup chopped celery
- 1/4 cup chopped jicama or carrots
- 1 small avocado, peeled and diced
- 1 tablespoon Bob’s Red Mill Hemp Seed Hearts (Wellness Department)
Dinner: Grilled Veggies with Tahini Dressing + Fx-Approved Protein of Choice
Total time: 30 minutes
Grilled vegetables are super easy to make and perfect for summer. Make a nice big batch at the start of the week and eat them all throughout. The creamy tahini sauce in this recipe is loaded with flavor and has a nice kick to it! Once you make it, you will always want it in your fridge. It goes great with fresh vegetables or grilled veggie kabobs!
Grilled Vegetables with Tahini Dressing served with plant or animal-based protein of choice.
Plant-based protein:
- Heinen’s Black Bean Veggie Burger (Meat Dept.)
- Upton’s Naturals Seitan (Meat Dept.)
- 1 cup Heinen’s Organic 3-Bean Blend
Animal-based protein:
- 5 oz. baked or grilled Verlasso Salmon or Rainbow Trout
- 3-4 oz. Pasturebird Chicken or Heinen’s Grass-fed Beef
Snack
A sweet and crunchy granola without the gluten or grains! Lil Bucks Clusterbucks are made from sprouted buckwheat seeds—a “pseudocereal” that’s consumed as a grain or cereal, even though it’s technically a seed. Sprinkle on top of Heinen’s fresh sliced strawberries for a satisfying snack!
- 1 cup Sliced Fresh Strawberries
- 1/3 cup Lil Bucks Clusterbucks Granola Clusters (Grocery Department)
