Simple Meal Planner

So I've decided to put together a few ideas for a simple meal plan -- what you can do that requires little or no cooking, and still be healthy. 

Tips:

• Make a double-portion of salad (without dressing) when you eat at home -- then save the leftovers in a plastic container (empty Mixed Greens packages work well) for eating when you're out.
• Make a very large pot of soup on the weekends -- if your pot is big enough, you can make enough to last the whole week.
• Aim to eat 3 servings of fruit at breakfast and one more at lunch and dinner each.
• For convenience' sake, I have assigned Lunch as the "eating out" meal and Dinner as the "eating at home" meal, but of course it doesn't have to be that way.  If you eat two meals out some days, you can have two "lunches."  Why not?
• This Meal Planner includes one Dinner option that is not vegetarian.  A strict vegetarian substitute could be pre-packedged stir-fry vegetables, sauteed in a little low-sodium soy sauce and olive oil, served on instant brown rice instead.  However, the nutritarian lifestyle does allow 2 servings of animal products a week.
• Feel free to use store-bought salad dressings, hummus, or guacamole, but try to find ones that have less than 200mg of sodium per serving.
• If you find you're stll hungry after one of these meals, make bigger salads!

Okay, so here are 3 Sample Menu days -- feel free to rotate through them or mix them up.

Day 1
Breakfast: Quick Oats cooked with dried fruit or berries
                 2 fresh fruits
Lunch (out): Cut-up raw vegetables with hummus or guacamole
                    Lettuce Wraps*
                    Fresh fruit
Dinner (home): Supersalad*
                        Steamed frozen vegetable
                        Fresh fruit

Day 2
Breakfast: 100% fruit juice
                 Whole-grain bread with nut butter and 100% fruit jam
                 Fresh fruit
Lunch (out): Easy Soup*
                   Supersalad*
                   Fresh fruit
Dinner (home): Cut-up raw vegetables with hummus or guacamole
                        Easy Chicken* on instant brown rice
                        Fresh fruit

Day 3
Breakfast: V-8 or similar 100% vegetable juice
                 Easy Fruit Salad*
                 1/4 cup nuts or seeds
Lunch (out): Whole grain tortilla spread with hummus and stuffed with lettuce, tomatoes, and cucumber
                    Supersalad*
                    Fresh fruit
Dinner (home): Green salad with cut-up fruit, dried fruit, nuts or seeds, and a fruit vinegarette
                        Easy Soup*
                        Steamed frozen vegetable

Recipes:
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Lettuce Wraps
Mash canned beans and avocado together with a fork.  Mix in chopped vegetables such as bell pepper, green onion and tomato, a little lemon juice and garlic powder.  Place about 1/4 cup of this filling in the center of each romaine lettuce leaf and roll up like a tortilla. 
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Supersalad
Choose two leafy green lettuces:  spinach, romaine, red leaf lettuce, green leaf lettuce, mixed greens, etc.
Add two of the following chopped vegetables: tomato, cucumber, red cabbage, bell pepper, sprouts, etc.
Add one type of canned bean:  chickpeas, black beans, pinto beans, kidney beans, etc.
Add one healthy fat:  avocado, almonds, walnuts, cashews, pecans, sunflower seeds, pine nuts, etc.
Top with a healthy dressing!
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Easy Soup
In a very large soup pot, combine 2 pounds of frozen vegetables (any types), 1/2 a cup frozen onions, 8 oz frozen chopped spinach or fresh spinach, 4 cups carrot juice or V-8, 1 cup of water, 1 can diced tomatoes, 1 can of beans (any type), 1 tsp garlic powder, and 1 Tbsp Mrs. Dash.  Cover and simmer for 1 hour.  Add a little more water if you want a thinner soup.
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Easy Chicken
Sautee 1 chicken breast in a little olive oil, sprinkling on a dash of pepper and lemon juice, or a dash of garlic powder and balsamic vinegar.
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Easy Fruit Salad
Mix 3 cut-up fruits with a dash of cinnamon and a drizzle of honey.
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