Farro Salad with Arugula, Artichokes & Pistachios
Farro Salad with Arugula, Artichokes & Pistachios
Farro Salad with Arugula, Artichokes & Pistachios
Farro Salad with Arugula, Artichokes & Pistachios
Pictured Recipe: Farro Salad with Arugula, Artichokes & Pistachios
Trying to eat more plant-based? Start with a solid foundation. This meal plan prioritizes fruits, veggies, and whole grains, with just enough meat and dairy for balance. This way of eating is what we like to refer to as a “flexitarian diet”, which research shows is one of the healthiest ways to eat!
How to Prep Your Meals:
Prepare these ingredients before Day 1 to save time at mealtimes.
Cook farro for the week. Rinse ¾ cup farro and combine with 2½ cups water in a medium saucepan. Bring to a boil over high heat; reduce heat to medium-low and simmer, uncovered, for 30 minutes. Remove from heat and stir in 1 Tbsp. olive oil. Let cool, then refrigerate. Makes 2¼ cups cooked farro. You’ll use 1½ cups in dinner on Day 1, and ¾ cup in lunch on Day 2.
Roast veggies. Preheat oven to 425°F. Toss 3 cups small cauliflower florets (11 oz.) with 2 tsp. olive oil. Cut 3 large red bell peppers into 1-inch pieces; toss with 1½ tsp. olive oil. Cut 2 large green bell peppers into 1-inch pieces; toss with 1 tsp. olive oil. Spread the vegetables in a single layer on 2 baking sheets (line sheets with parchment paper, if desired). Roast until browned, about 35 minutes. Let cool, then transfer each vegetable to a separate airtight container and refrigerate. Makes about 2 cups roasted cauliflower, 2 cups roasted red bell peppers, and 11/3 cups roasted green bell peppers. You’ll use these vegetables throughout this meal plan.
Shopping List
Below are lists of the food you’ll need to follow this plan, split up by section of the grocery store.
Produce
2¼ cups grape tomatoes4 oz. packed mesclun6 oz. baby spinach2 oz. baby arugula2/3 cup flat-leaf parsley½ cup 2 Tbsp. Basil¼ cup 2 Tbsp. cilantro½ cup mint½ cup thinly sliced or shredded carrot½ cup thinly sliced or shredded cucumber3 cups cauliflower florets (11 oz.)2 large green bell peppers3 large red bell peppers1 large eggplant (1 lb.)1 large garlic clove1 avocado1½ Tbsp. pomegranate seeds (arils)3 lemons1 cup sliced strawberries
Refrigerated & Frozen Foods
1 large egg6 oz. cooked sweet Italian chicken sausage links (2 links)1½ oz. soft goat cheese¼ cup grated Parmesan cheese10 oz. boneless, skinless chicken thighs (about 3)10 large (16-20 count) cooked peeled and deveined shrimp½ cup low-fat plain Greek yogurt
Dry Goods
1 cup old-fashioned rolled oats¾ cup farro1 canned whole artichoke heart (or 4 quarters)¼ cup long-grain brown rice1 cup canned red kidney beans8 blue corn tortilla chips2 oz. red lentil or chickpea pasta, such as rotini or penne1 large slice whole-wheat bread6 Tbsp. pine nuts, toasted¼ cup 2 Tbsp. shelled salted roasted pistachios3 Tbsp. unsalted roasted peanuts
Pantry & Fridge Items
Low-sodium vegetable brothPeanut butterUnsweetened applesauceSalsa verdeReduced-sodium tamari or soy sauceSunflower or canola oilOlive oil or extra-virgin olive oilToasted sesame oilBalsamic vinegarRice vinegarGround cinnamonNo-salt-added Cajun seasoningSalt & pepper
Savory Oatmeal with Tomato & Sausage
Day 1
Breakfast (391 calories, 36 g carbs)
1 serving Savory Oatmeal with Tomato & Sausage
Lunch (424 calories, 33 g carbs)
1 serving Open-Face Goat Cheese Sandwich with Tomato & Avocado Salad
Afternoon Snack (129 calories, 16 g carbs)
Strawberries & Yogurt
1 cup strawberries, sliced1/2 cup low-fat plain Greek yogurt
Top yogurt with strawberries.
Dinner (543 calories, 45 g carbs)
1 serving Grilled Chicken with Farro & Roasted Cauliflower
Daily Totals: 1,487 calories, 130g carbs, 28g fiber, 15g sat fat, 1,900mg sodium
Breakfast Salad with Egg & Salsa Verde Vinaigrette
Day 2
Breakfast (527 calories, 37 g carbs)
1 serving Breakfast Salad with Egg & Salsa Verde Vinaigrette
Lunch (503 calories, 46 g carbs)
1 serving Farro Salad with Arugula, Artichokes & Pistachios
Dinner (476 calories, 46 g carbs)
1 serivng Red Beans & Rice with Vegetables
Daily Totals: 1,506 calories, 129g carbs, 34g fiber, 16g sat fat, 2,001mg sodium
Parmesan Eggplant Pasta
Day 3
1 serving Savory Herbed Oatmeal with Tomato & Sausage
Lunch (599 calories, 19 g carbs)
1 serving Shrimp Salad with Peanut Dressing
Dinner (472 calories, 38 g carbs)
1 serivng Parmesan Eggplant Pasta
Daily Totals: 1,462 calories, 93g carbs, 25g fiber, 13g sat fat, 2,132g sodium
Savory Oatmeal with Tomato & Sausage
Savory Oatmeal with Tomato & Sausage
Breakfast Salad with Egg & Salsa Verde Vinaigrette
Breakfast Salad with Egg & Salsa Verde Vinaigrette
Parmesan Eggplant Pasta
Parmesan Eggplant Pasta
