Around the World



Nutritional Details

Ethnic inspired dishes from all around the globe. Bon appetite!


Monday

Health Rating

Breakfast

5 min
Chai Smoothie with Spirulina

Lunch

build taco; guac, chicken, yogurt, lettuce, salsa
make extra salsa; see "Jamaican Jerk Salmon with Caribbean Salsa" on Tues & Wed
15 min
Mango and Pineapple Salsa
8 h 10 min
Multipurpose Shredded Chicken (slow cooker)

Greek yogurt, plain, 2% M.F.

2 tbsp

Lettuce, romaine

1 cup

Tortilla, corn

2 medium tortilla(s)

Dinner

35 min
Spicy Coconut Shrimp
22 min
Healthy Pad Thai with Shredded Cabbage

Snack

35 min
Crispy Roasted Chickpeas
5 min
Fruit 'n Nut Protein Popcorn Snack Mix

Tuesday

Health Rating

Breakfast

40 min
Baked Cream of Wheat (Polish Kasha Manna)

Lunch

romaine topped with salmon, salsa, & guac
30 min
Jamaican Jerk Salmon with Caribbean Salsa
10 min
Guacamole

Lettuce, romaine

1 cup

Dinner

make extra rice for Thurs
mix brown & white rice together
25 min
Instapot Ethiopian-Style Spinach & Lentil Soup

Brown rice, long-grain, cooked

0.25 cup

Basmati rice, dry

0.12 cup

Snack

15 min
Tahini Almond Date Bites

Wednesday

Health Rating

Breakfast

5 min
Chai Smoothie with Spirulina

Lunch

22 min
Healthy Pad Thai with Shredded Cabbage
45 min
Crispy Tofu

Dinner

romain topped with salmon, salsa, & guac
30 min
Jamaican Jerk Salmon with Caribbean Salsa
10 min
Guacamole

Lettuce, romaine

1 cup

Snack

Edamame (soybeans), cooked

0.75 cup

Thursday

Health Rating

Breakfast

40 min
Baked Cream of Wheat (Polish Kasha Manna)

Lunch

don't assemble spring rolls for Fri; just prep the fillings and dipping sauce
add shrimp to spring rolls
35 min
Spicy Coconut Shrimp
35 min
Fresh Spring Rolls with Peanut Dipping Sauce

Dinner

1 h 15 min
Injera (Ethopian flatbread - quick version)
1 h 15 min
Injera (Ethopian flatbread - quick version)

Snack

35 min
Crispy Roasted Chickpeas
5 min
Fruit 'n Nut Protein Popcorn Snack Mix

Friday

Health Rating

Breakfast

20 min
Crepes with Quark & Apricot Jam

Lunch

add tofu to spring rolls
45 min
Crispy Tofu
35 min
Fresh Spring Rolls with Peanut Dipping Sauce

Dinner

mix brown & white rice together, top with fish & salsa
15 min
Mango and Pineapple Salsa
40 min
Grilled Swordfish Kebabs

Basmati rice, dry

0.12 cup

Brown rice, long-grain, cooked

0.25 cup

Snack

15 min
Tahini Almond Date Bites

Saturday

Health Rating

Breakfast

45 min
Spanakopita

Lunch

build taco; guac, chicken, yogurt, lettuce, salsa
8 h 10 min
Multipurpose Shredded Chicken (slow cooker)
10 min
Guacamole

Lettuce, romaine

1 cup

Tortilla, corn

2 medium tortilla(s)

Greek yogurt, plain, 2% M.F.

2 tbsp

Dinner

40 min
Grilled Swordfish Kebabs
45 min
Yellow Curry with Rainbow Vegetables

Snack

20 min
Crepes with Quark & Apricot Jam

Sunday

Health Rating

Breakfast

45 min
Spanakopita

Lunch

45 min
Crispy Tofu
45 min
Yellow Curry with Rainbow Vegetables

Dinner

25 min
Instapot Ethiopian-Style Spinach & Lentil Soup
1 h 15 min
Injera (Ethopian flatbread - quick version)
1 h 15 min
Injera (Ethopian flatbread - quick version)

Snack

Edamame (soybeans), cooked

0.75 cup


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Meal Garden, 326 1/2 Bloor Street West, Unit 4, Toronto, Ontario, M5S 1W5, Canada