Healthy-ish Week
Balanced meals with vegetables, lean protein, and whole grains without fussy ingredients. Stir fries, bowls, and quinoa keep things light but satisfying.
Serves 4
4 recipes
133 min total cook/prep
Priced at Food 4 Less - Hammond Shopping Center
$60.82 combined ingredient estimate
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Breakfast · Day 1
Veggie Egg Scramble$17.20
Soft scrambled eggs with spinach, onion, and cheese.
Serves 3 · easy · 18 min
Ingredients & prices
- eggs $2.89
- spinach $1.49
- onion $1.25
- cheese $3.99
- butter $3.29
- pepper (optional) $4.29
How to prepare
About this recipe
Veggie Egg Scramble folds tender spinach and softened onion into soft scrambled eggs with melted cheese—a colorful, protein-rich breakfast. This breakfast recipe serves 3 and is rated easy difficulty. Plan about 8 minutes of prep and 10 minutes of cooking.
What you will need ready
- 6 eggs
- 2 cup spinach
- 0.5 onion
- 0.5 cup cheese
- 2 tbsp butter
- 0.25 tsp pepper (optional)
Step-by-step
1. Dice 0.5 onion into small pieces. Melt half the 2 tbsp butter in a skillet over medium; sauté onion 3–4 minutes until softened and lightly golden.
2. Add 2 cup spinach in handfuls, stirring until wilted, about 2 minutes. Transfer vegetables to a plate.
3. Whisk 6 eggs with a pinch of salt and 0.25 tsp pepper.
4. Melt remaining butter in the same pan over medium-low. Pour in eggs.
5. Scramble gently, pushing curds from edges to center, until mostly set but still glossy.
6. Return spinach and onion to the pan; fold through.
7. Remove from heat and stir in 0.5 cup cheese until melted.
8. Taste and adjust salt and pepper.
9. Serve immediately while eggs are soft and vegetables are warm.
10. Do not overcook—eggs continue setting off heat.
Serving
Serve with toast or tortillas. Refrigerate leftovers 1 day; reheat gently over low heat.
Cook tips
- Wilt spinach before eggs so water evaporates.
- Medium-low for creamy eggs.
- Squeeze excess water from spinach if it releases a lot.
- Fresh pepper at the end brightens flavor.
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Dinner · Day 2
Sweet Potato Chicken Bowl$18.14
Roasted sweet potato with seasoned chicken and broccoli.
Serves 4 · medium · 50 min
Ingredients & prices
- sweet potato $1.49
- chicken $2.49
- broccoli $2.29
- oil $1.39
- paprika $3.49
- salt $6.99
How to prepare
About this recipe
Sweet Potato Chicken Bowl roasts cubed sweet potato and broccoli with paprika-spiced pan-seared chicken—a colorful, nutrient-dense dinner bowl. This american recipe serves 4 and is rated medium difficulty. Plan about 15 minutes of prep and 35 minutes of cooking.
What you will need ready
- 2 sweet potato
- 1 lb chicken
- 2 cup broccoli
- 3 tbsp oil
- 1 tsp paprika
- 0.5 tsp salt
Step-by-step
1. Preheat oven to 400°F. Peel and cube 2 sweet potato into ¾-inch pieces.
2. Toss sweet potato with 2 tablespoons 3 tbsp oil, 1 tsp paprika, and half the 0.5 tsp salt.
3. Spread on a sheet pan; roast 20 minutes.
4. Add 2 cup broccoli florets to the pan; roast 10 more minutes until tender and caramelized.
5. Season 1 lb chicken with remaining 0.5 tsp salt and pepper.
6. Pan-sear chicken in oil over medium-high 6–7 minutes per side until 165°F.
7. Rest chicken 5 minutes; slice.
8. Divide roasted vegetables among bowls.
9. Top with sliced chicken.
10. Serve immediately.
Serving
Serve as a complete bowl. Meal prep friendly—reheat components separately up to 4 days.
Cook tips
- Uniform sweet potato cubes roast evenly.
- Do not overcrowd the sheet pan.
- Chicken rests juicier when sliced after resting.
- Paprika adds color and mild smoke.
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Dinner · Day 4
Mediterranean Quinoa Bowl$12.90
Warm quinoa with spinach, tomato, and lemon dressing.
Serves 4 · easy · 30 min
Ingredients & prices
- quinoa $1.25
- broth $3.99
- spinach $1.49
- tomato $1.29
- lemon $3.49
- oil $1.39
How to prepare
About this recipe
Mediterranean Quinoa Bowl combines fluffy quinoa with wilted spinach, fresh tomato, and lemon dressing—a light, bright dinner or lunch. This mediterranean recipe serves 4 and is rated easy difficulty. Plan about 10 minutes of prep and 20 minutes of cooking.
What you will need ready
- 1.5 cup quinoa
- 3 cup broth
- 3 cup spinach
- 2 tomato
- 1 lemon
- 2 tbsp oil
Step-by-step
1. Rinse 1.5 cup quinoa if package directs. Cook in 3 cup broth per package until fluffy; fluff with fork.
2. Mince garlic if using. Heat half the 2 tbsp oil in a pan; wilt 3 cup spinach 2 minutes.
3. Dice 2 tomato. Juice 1 lemon.
4. Toss warm 1.5 cup quinoa with spinach and 2 tomato.
5. Whisk remaining 2 tbsp oil with lemon juice, salt, and pepper.
6. Drizzle dressing over quinoa mixture; toss well.
7. Taste and adjust salt and lemon.
8. Serve warm or at room temperature.
9. Top with feta if you have it—optional upgrade.
10. Divide into bowls.
Serving
Serve as a light main or side to grilled chicken. Refrigerate up to 3 days; dress lightly if making ahead.
Cook tips
- Cook quinoa in broth for more flavor than water.
- Wilt spinach just until collapsed.
- Season dressing before tossing—hard to fix after.
- Room-temperature bowls suit this dish in summer.
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Dinner · Day 6
Chicken Stir Fry with Rice$12.58
Quick Asian-style stir fry with chicken and vegetables over rice.
Serves 4 · medium · 35 min
Ingredients & prices
- chicken $2.49
- rice $1.33
- frozen vegetables $2.69
- soy sauce $3.69
- garlic $0.99
- oil $1.39
How to prepare
About this recipe
Chicken Stir Fry with Rice is a quick Asian-style dinner: sliced chicken and vegetables in soy-garlic sauce served over steamed rice. This asian recipe serves 4 and is rated medium difficulty. Plan about 15 minutes of prep and 20 minutes of cooking.
What you will need ready
- 1 lb chicken
- 1.5 cup rice
- 3 cup frozen vegetables
- 4 tbsp soy sauce
- 2 clove garlic
- 2 tbsp oil
Step-by-step
1. Cook 1.5 cup rice according to package directions; keep warm.
2. Slice 1 lb chicken into thin strips. Toss with 1 tablespoon 4 tbsp soy sauce.
3. Mince 2 clove garlic. Heat 2 tbsp oil in a wok or large skillet over high heat.
4. Stir-fry chicken 4–5 minutes until cooked through; remove to a plate.
5. Add 3 cup frozen vegetables; cook 3–4 minutes until crisp-tender.
6. Add 2 clove garlic; cook 30 seconds.
7. Return chicken to pan. Add remaining 4 tbsp soy sauce; toss 1–2 minutes.
8. Taste and adjust soy sauce or add splash of water if too salty.
9. Serve immediately over 1.5 cup rice.
10. Garnish with sliced green onion if available.
Serving
Serve in bowls over rice. Leftovers 3 days; reheat in hot skillet.
Cook tips
- High heat gives stir-fry character.
- Slice chicken thin for fast cooking.
- Have everything ready before heating the wok.
- Do not overcrowd the pan when cooking chicken.