Looking for an easy place to start with meals this week? Our free seven-day recipe starter gives you breakfast, lunch and dinner ideas you can mix and match. Each recipe serves two, and the guide includes a shopping list.

Explore all seven illustrated recipes or download the free illustrated PDF.

A few ideas from the guide

Blueberry yogurt overnight oats

Prep oats, yogurt, chia and berries in jars the night before for a simple morning option. The recipe has a dairy-free yogurt option.

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Mediterranean chickpea quinoa bowl

Quinoa, chickpeas and chopped vegetables make an easy lunch, with lemon and olive oil for dressing.

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Salmon and avocado rice bowls

This lunch pairs pantry-friendly canned salmon with rice and fresh vegetables. It contains fish.

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Plan your week your way

The full guide also includes a berry smoothie, sheet-pan tofu and sweet potato, egg and black bean wraps, and lentil tomato pasta. Choose the meals that fit your tastes and schedule. Check ingredient labels for allergens and follow safe food handling directions.

View all seven recipes and the shopping list

These are general food ideas. MDI ACTIVE products are optional and should be used according to their labels.