6 Healthy Recipes to Make This Week – With Grocery List

By James Herrera – Physical Health & Wellness Director, Wounded Warrior Project

Adjusting to life outside of active military duty means changes in both diet and fitness, and not always in a healthy way. Fast food and quick eats pack on pounds fast. Many veterans find it difficult to maintain a proper diet after exiting the military in part because of difficulty planning meals. The Physical Health and Wellness experts at Wounded Warrior Project^® (WWP) put together this simple meal plan that is both healthy and delicious.

Easily kick those cravings to the curb this week with fresh herbs, flavorful seasonings, and quick cooking times. Fast food doesn’t need a drive through, just a good grill and great company.

And to make things even easier, we’ve created a printable shopping list at the bottom of this article.

 

1. 20-Minute Grilled Jerk Chicken with Mango-Nectarine Salsa

Via Half Baked Harvest: https://www.halfbakedharvest.com/20-minute-grilled-jerk-chicken-with-mango-nectarine-salsa/

Spicy hot Caribbean chicken gets a fruity cool down with sweet mango and nectarine salsa. Bonus: the kick from the pepper helps boost calorie burn.

 

2. Grilled Lemon Herb Mediterranean Chicken Salad

Via Cafe Delites: https://cafedelites.com/2016/07/05/grilled-lemon-herb-mediterranean-chicken-salad-recipe/

Throw out all of your expectations about eating salad for dinner. Packed with crunchy and creamy textures, balanced macros, and in-season vegetables, you won’t even miss takeout.

 

3. Grilled Veggie Skewers with Chimichurri Sauce

 

Via Minimalist Baker: https://minimalistbaker.com/grilled-veggie-skewers-chimichurri-sauce/

According to a recent Harvard University study, eating a vegetarian meal once a week can decrease the risk of heart disease by up to 19 percent. Celebrate health with hearty fire-caramelized vegetable skewers roasted to perfection. Add a bit of fresh herb chimichurri sauce – an Argentinian condiment made from cilantro, parsley, and oil – and no one will notice it’s meat-free.

 

4. Jalapeno Pepper Jack Chicken Burger

Via Butter Your Biscuit: http://butteryourbiscuit.com/jalapeno-pepper-jack-chicken-burger/

Eating healthier doesn’t always mean sacrificing what you love. Make everyday burgers easier on the waistline (and tastier) by swapping fatty beef with lean chicken or white meat ground turkey. Ripened avocados cool down the heat with naturally occurring good fats – and that’s something to dig into.

 

5. Sheet Pan Steak Fajitas

 

Via Number 2 Pencil: http://www.number-2-pencil.com/2017/03/26/sheet-pan-steak-fajitas/

Have a takeout style meal on the table in 30 minutes or less with this simple (and inexpensive) sheet pan recipe. Vibrant vegetables and a surprising ingredient in the marinade are a great low-carb, no-dairy option that everyone will love.

 

6. Maple Brown Sugar Cinnamon Overnight Oats

Via Gluten Free with LB: http://glutenfreewithlb.com/maple-brown-sugar-cinnamon-overnight-oats/

Breakfast is the most important meal of the day, and what better way to get your first serving of whole grains and fruit than with overnight oats? Packed with 6 grams of protein, it will help curb the mid-morning hunger cravings and keep your diet on track.

 

Ready to get started? Here’s a printable list of all the ingredients for this week’s healthy meals:

Fresh Veggies

1 large bunch parsley
1 large bunch cilantro
4 cups romaine lettuce
1 large cucumber
2 Roma tomatoes
3 avocados
4 bell peppers (preferably red, yellow, and orange)
4 small red onions
1 garlic bulb
1-2 jalapeno peppers
2 Fresno or serrano peppers
1 large sweet potato
4-6 baby red potatoes
2 Portobello mushrooms

Fresh Fruits

2 lemon
2 limes
2 large nectarines
1 ripe mango

Dairy

2 cups almond milk (can be substituted with cows milk)
3/4 cup shredded pepper jack cheese

Grains

2 cups rolled oats
Tortillas
6-8 hamburger buns
Rice (optional for jerk chicken)

Cans + Condiments

1 small can pitted olives
Soy sauce
Black beans (optional for jerk chicken)
Red wine vinegar

Meats

2 1/2 pounds boneless chicken breast
2 pounds flank steak
2 pounds ground chicken

Spices + Baking

Jerk seasoning
4 oz pecans
Dried basil
Dried oregano
Cinnamon
Chili powder
Garlic powder
Onion powder
Cumin
Paprika
Salt + pepper
Brown sugar
Olive oil
Vanilla extract
Maple syrup
Honey

 

About Wounded Warrior Project
Wounded Warrior Project^® (WWP) connects, serves, and empowers wounded warriors. Read more at http://newsroom.woundedwarriorproject.org/about-us.