7-Day Meal Plan: Fresh From the Farm

By: Victoria Seaver M.S., R.D.

Fresh From the Farm

The recipes in this week's meal plan feature a bevy of fresh vegetables. It doesn't take much to bring out the flavors in these delicious veggies—the ingredients go from the farmers' market or your garden to the table with a brief stop in the kitchen.

Visit the Eat More Veg Challenge page for more veggie-packed recipes.


Day 1:

Avocado & Shrimp Chopped Salad


Avocado & Shrimp Chopped Salad: In this healthy chopped salad recipe, red cabbage, romaine, tomatoes, bell pepper and red onion make for a colorful dinner. And the smoky flavors of grilled shrimp and corn are a tasty match for the creamy cilantro dressing.


Day 2:

Lemon & Herb Tofu Kebabs


Lemon & Herb Tofu Kebabs: In this healthy vegetarian kebab recipe with tofu, bell pepper and red onion, herbed yogurt does double duty as a marinade and dipping sauce. Serve with couscous or quinoa and a green salad.


Day 3:

Korean-Style Beef & Cabbage Tacos


Korean-Style Beef & Cabbage Tacos: This Korean-flavored steak tacos recipe uses cabbage in three ways: a crisp cabbage leaf acts as the shell, sautéed cabbage is part of the filling and pickled cabbage tops off the tacos. You can prepare most of the ingredients ahead, so all you have to do is assemble the steak tacos when you're ready to serve.


Day 4:

Mirin-Poached Salmon with Spring Salad


Mirin-Poached Salmon with Spring Salad: Poaching fish with a little flavorful liquid may be the easiest way to cook fish! This quick poached-fish recipe stars salmon, but tuna, mahi-mahi or cod work just as well. Look for pea sprouts, also called "pea shoots," at farmers' markets and in well-stocked supermarkets. Or use 1 more cup thinly sliced snap peas instead.


Day 5:

Sausage-&-Quinoa-Stuffed Zucchini


Sausage-&-Quinoa-Stuffed Zucchini: In this stuffed zucchini recipe, turkey sausage and tomato are mixed with quinoa before filling the zucchini boats. Fresh marjoram lends floral notes to the quinoa-stuffing recipe, but any fresh herb will work.


Day 6:

Saucy Coconut-Chicken Stir-Fry


Saucy Coconut-Chicken Stir-Fry: Thai flavors of coconut and basil come together in this fresh and spicy chicken and cabbage stir-fry. If your family prefers a milder meal, forgo the jalapeño. Serve the stir-fry with rice noodles and mango slices.


Day 7:

Asparagus Salad Topped with Poached Eggs


Asparagus Salad Topped with Poached Eggs: This asparagus salad topped with poached eggs is satisfying yet light, making it a nice option for lunch, brunch or even dinner with some crusty bread. Roasting brings out a toasty flavor in the asparagus. We like this salad with medium-set poached eggs so the yolks are still a little runny, but poach your eggs for the full 8 minutes if you prefer hard-set yolks.

Don't Miss! 
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