Check out these supplemental resources to help you succeed during the Mission Nutrition Challenge.

Meal Prep Information

• Recipe for Success’ Food Prep for Success, step by step tips to prep food for the week
• Sample Meal Prep, see what a week’s worth of meal prep looks like
• The Lean Green Bean Food Prep Series

Top 10 Foods for Sunday Food Prep

How to Food Prep: 5 Tips for Beginners

How to Prep Food on the Weekend, includes a breakdown of a dietitian’s actual weekend food prep

Weekend Prep for Easy Weekday Meals, an example of a weekend food prep and the meals it made throughout the week

Food Prep Inspiration, a compilation of weekend food prep sessions

• SELF: Cook Once Eat Healthy All Week, a sample grocery list, meal prep list, and recipes for the week

Meatless Meals

Beans, Beans, Beans

• Black Bean Veggie Burger
• Black Bean Spaghetti Recipes
• Tortilla Pie Casserole
• Lentil Sloppy Joes
• Southwest Soup

Sizzling Stir-Frys

• Easy Veggie Lo Mein
• Tofu that Tastes Good Stir Fry
• Low-Fat Chinese Vegetable Stir Fry
• Tempeh Stir Fry with Bell Peppers in Teriyaki Sauce

‘Round the World

• Easy Coconut Curry
• Cooking Light’s Tomato and Mozzarella Risotto
• Eating Well’s Black Bean Quesadillas

Really Chili

• Vegetarian Chili and Cornbread Casserole
• Contest Winning Vegetarian Chili

Other Recipes and Resources

• Quinoa Stuffed Bell Peppers
• Spicy Rainbow Buddha Quinoa Bowl
• Pinterest Meatless Monday page, Features vegetarian breakfast, lunch, dinner, and side dishes, as well as a Kids Cook Meatless Monday and so much more!

Taste the Rainbow: Recipes with colorful fruits and veggies

Salad Savvy

• Grilled Vegetable Caponata Salad
• Black Bean and Mango Salad

Smoothie Sensation

• Spinach Cubes How To
• How to Make a Green Smoothie

Peppy Peppers

• Tri-Color Roasted Peppers and Red Onions
• Samosa Stuffed Peppers

Sneaky Subs

• Tips to Sneak Vegetables into Food
• Simple Ways to Sneak Fruits and Vegetables into Your Kids Food
• Meatballs with Sneaky Veggies
• Better Mac and Cheese
• Sneaky Spaghetti Sauce

Whole Grain Recipes

Pasta Swap

• Sausage, Mushroom, and Spinach Lasagna
• Peanut Noodles with Shredded Chicken and Vegetables

Rice, Rice Baby

• Meatloaf Italian Style (with brown rice)
• Rice Cheddar Spinach Pie
• Arroz con Pollo
• Dairy Free Banana Rice Pudding

It’s ok to get ‘bulgur’

• 9 Grains You Should Know More About
• Chicken Avocado Salad with Bulgur
• Greek Inspired Quinoa Salad
• Parsley Tabbouleh with Bulgur

The Rolling Oats

• Zesty Turkey Burgers with Oats
• Slow Cooker Pumpkin Steel Cut Oatmeal
• 17 Overnight Oats Recipes

Other Recipes and Resources

• Meeting Your MyPlate Goals on a Budget Guide

Recipes including Apple-Sage Wild Rice Stuffing, Barley Jambalaya, Brown Rice Tabbouleh, Brown Rice with Sizzling Chicken and Vegetables, Pasta Salad with Herb Vinaigrette, and more!

• 50 Cheap, Healthy Meals You’ll Want to Make all the Time

A variety of meals made with whole grains or with the option to substitute some ingredients for a whole grain option.

Mindful Eating

• Am I Hungry? Eating Cycle Assessment

Whether you’re aware of it or not, you have a tendency to repeat certain patterns in your eating. Your dominant eating cycle has an important impact on your health, focus, and satisfaction with this aspect of your life. Since you can only change the things that you are aware of, this assessment is a powerful first step toward meaningful transformation.

• Am I Hungry? Blog

Compilation of posts related to mindful eating

• Mindful Eating Motivational Cards
• Mindful Eating Introduction

Learn about mindful eating and how it can impact your health and change your relationship with food.

• Mindful Eating Cycle Handout

Learn more about mindful eating and your current eating habits.

• Raisin Meditation

Practice mindful eating with this Raisin Meditation method.

Fry-less Foods

Faux Fry

• Spicy Faux-fried Mexican Chicken
• No Fry Chicken Parmesan
• Baked Fish and Chips

Saucy Sauté

• Sauté Tips
• Sauteed Chicken Breast with Dijon Herb Sauce
• Maple Mustard Glazed Chicken
• Sauteed Shrimp
• Sauteed Pork Chops with Sweet Potato, Apples and Mustard Sauce

Smart Swap

• Baked Zucchini Fries
• Roasted Vegetable Loaded Potatoes
• Honey Grilled Shrimp

Chill & Grill

• Margarita Shrimp
• Grilled Shrimp Panzanella
• TexMex Flank Steak and Vegetables
• Blackened Salmon Sandwich
• Grilled Corn Salsa
• Top 10 Grilled Fruit Recipes

Sugar, sugar, sugar

Uh “-ose”

• Sugar Shockers: What’s in Your Favorite Foods
• Sugar 101
• 6 Surprising Sources of Sugar

Nature’s Sweeteners

• Naturally Sweetened Banana Bread
• Ridiculously Easy Pineapple Sorbet
• Whole Wheat Waffles

Scary Sweets

It’s hard to stay sugar free on Halloween! If you want to play by the rules, try fruit for dessert or one of the recipes listed above under “Nature’s Sweeteners.” If you want to cheat but aren’t ready to break down entirely, try one of the recipes below. And if you want to break all the rules (we won’t tell!) check out the “20 Healthier Halloween Candy Choices” article below to learn which Halloween candies are healthiest.

• Mounds Candy Bars (yes, there’s a little bit of added sweetener in these, but it’s Halloween!)
• Salted Dark Chocolate Covered Almonds (yes, chocolate has sugar)
• Healthier Halloween Candy Recipes
• 20 Healthier Halloween Candy Choices

Re-Think Your Drink

• How Sweet Is It?
• 25 Flat Belly Sassy Water Recipes