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One-day meal plan with the 41 healthiest fruits and veggies

Megan Roosevelt is a fun loving foodie and Registered and Licensed Dietitian known as the “Healthy Grocery Girl®”. She is a nutrition coach and consultant, spokesperson, public speaker, author, regular TV nutrition expert, including her ...

6 recipes with over forty disease fighting foods

Eating a plant-based diet can improve short-term and long-term health.

According to a 2014 study in the Preventing Chronic Disease journal, the top 41 powerhouse fruits and vegetables were studied and classified in their relation to disease prevention. Diet is a key factor in disease prevention. To prevent disease, it starts with what goes in our grocery cart and on our dinner plate. Try this one-day meal plan incorporating all 41 powerhouse fruits and vegetables.

Powerhouse fruits and veggies: Menu for a day

Breakfast: Nutrient-packed green smoothie

Breakfast: Smoothie

Serves 1

Ingredients:

  • Spinach
  • Romaine lettuce
  • Kale
  • Parsley
  • Strawberry
  • 1 medium orange, peeled
  • 1 medium carrot
  • 1 serving plant-based protein powder
  • 1 tablespoon chia seeds
  • 1 cup water
  • 3-4 ice cubes

Breakfast: Smoothie

Directions:

  1. Wash the leafy greens, peel the orange and remove leaves from strawberries.
  2. Add the ingredients into a high-speed blender.
  3. Add the remaining ingredients to the blender and blend on high for 1-2 minutes.

Lunch: Super green chopped salad

Powerhouse fruits and veggies: Menu for a day

Serves 4-6

Ingredients:

  • 1 cup chicory (or radiccio), chopped
  • 1 kohlrabi, chopped
  • 1 cup broccoli, chopped
  • 1 endive, chopped
  • 1 baby bok choy (Chinese cabbage), chopped
  • 1/4 cup chives, chopped
  • 1/4 cup scallions, chopped
  • 1/4 cup beet greens, chopped
  • 1/4 cup turnip greens, chopped
  • 1/4 cup mustard greens, chopped
  • 1/4 cup dandelion greens, chopped
  • 3 radishes, chopped
  • 1 cup iceberg lettuce, chopped
  • 1 cup cabbage, chopped
  • 1 cup leaf lettuce, chopped
  • 1 cup rainbow chard, chopped
  • 1 cup Napa cabbage (Chinese cabbage), chopped
  • 1 (15 ounce) can garbanzo beans
  • 1 large avocado
  • 8 tablespoons raw, shelled hemp seeds

Dressing:

  • 1 lemon, juiced
  • 1/2 cup olive oil
  • 1 teaspoon sea salt

Lunch: Super Green Chopped Salad

Directions:

  1. Wash and dry all the vegetables.
  2. Chop each vegetable and add them to a large bowl, and toss together so the vegetables are evenly combined.
  3. Open, drain and rinse the can of beans.
  4. Slice the avocado in half, lengthwise.
  5. Remove the pit and spoon out the avocado, and then slice it into pieces.
  6. To make the salad dressing, slice the lemon in half and squeeze its juice into a small bowl.
  7. Add olive oil and sea salt and whisk the dressing together.
  8. To make one serving, place mixed chopped veggies, garbanzo beans, avocado and hemp seeds in a bowl, drizzle with salad dressing and enjoy!

Snack: Roasted red bell pepper hummus

Snack: Roasted Red Bell Pepper Hummus

Serves 20 (2 tablespoons is a serving)

Ingredients:

  • 1 (15 ounce) can garbanzo beans
  • 1 tablespoon olive oil
  • 1 teaspoon sea salt
  • 2 whole roasted red bell peppers, store-bought
  • 1 tablespoon roasted garlic, store-bought

Snack: Roasted Red Bell Pepper Hummus

Directions:

  1. Add the garbanzo beans, olive oil, sea salt, roasted red bell peppers and roasted garlic to a medium-sized food processor.
  2. Pulse ingredients together until hummus becomes thick and creamy.
  3. Serve with crackers.

Dinner: Butternut squash and pumpkin seed soup

Dinner: Butternut Squash and Pumpkin Seed Soup

Serves 2

Ingredients:

  • 1 (15 ounce) can butternut squash
  • 1 cup coconut milk, canned
  • 1 teaspoon cinnamon
  • 1 tablespoon fresh ginger, chopped
  • 1 tablespoon sea salt
  • 1 tablespoon pumpkin seeds
  • 1 teaspoon coconut oil

Dinner: Butternut Squash and Pumpkin Seed Soup

Directions:

  1. Add all ingredients to a high-speed blender and blend on high until they are evenly combined.
  2. Heat the soup on the stovetop before serving.
  3. While soup is heating, add 1 teaspoon of coconut oil to a stovetop skillet on medium heat, add in pumpkin seeds and let toast for 1-2 minutes. Be careful — the seeds will burn quickly.
  4. Pour the soup into a bowl, top with pumpkin seeds and sprinkle with sea salt.

Dinner: Mini veggie bake bowl

Dinner: Mini Veggie Bake Bowl

Serves 2

Ingredients:

  • 1/2 cup dry brown rice and/or quinoa
  • 1 cup water
  • 1 cup cauliflower
  • 1 cup Brussels sprouts
  • 1 tablespoon and 1 teaspoon coconut oil
  • 2 large collard green leaves
  • 1/2 cup cherry tomatoes
  • 1/2 cup watercress
  • 1/2 cup arugula

Dinner: Mini Veggie Bake Bowl

Directions:

  1. Combine 1/2 cup of rice with 1-1/4 cup of water in a pot.
  2. Bring water to a boil on the stovetop and then reduce the heat. Cover with a lid and let simmer for 30-35 minutes.
  3. While the rice is cooking, preheat the oven to 425 degrees Fahrenheit.
  4. Wash and chop the cauliflower and Brussels sprouts, then place them on a baking sheet.
  5. Evenly coat with coconut oil and sea salt and let bake for 20-25 minutes until they are brown and crispy.
  6. While rice and veggies are cooking, in a stovetop pan on medium heat, add 1 teaspoon of coconut oil and let it melt.
  7. Add in the cherry tomatoes and sauté them until blistered. Then, add in collard greens for 2-3 minutes until wilted.
  8. Lastly, wash and dry the watercress and arugula and place them in a small bowl. Toss with salad dressing (the same dressing used at lunch).
  9. When all ingredients are ready, add the rice, baked cauliflower and Brussels sprouts, collard greens and tomatoes into a medium bowl and top with watercress and arugula.
  10. Serve with the Butternut Squash and Pumpkin Seed Soup.

More on healthy eating

5 Ways to Improve Your Vegan Diet
Vegan Diet Tips for Diabetes
Comfort Food Vegan Style

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