Simple food for active days
Seven practical recipes for an active week. Each recipe serves two. Mix and match based on your preferences, and check ingredients for allergens.
Download the free seven-day recipe starter PDF
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Day 1: Overnight oats · Day 2: Chickpea quinoa bowl · Day 3: Berry smoothie · Day 4: Tofu and sweet potato · Day 5: Egg and bean wraps · Day 6: Salmon rice bowl · Day 7: Lentil pasta
Blueberry yogurt overnight oats
DAY 1 · BREAKFAST · 10 MIN + OVERNIGHT
Serves 2. 1 cup rolled oats; 1 cup plain Greek yogurt; 1 cup milk or fortified soy drink; 1 cup blueberries; 2 tbsp chia seeds; cinnamon.
Stir oats, yogurt, milk and chia in two covered jars. Refrigerate overnight. Top with berries and cinnamon before eating.
Contains dairy unless a dairy-free yogurt is used.
Mediterranean chickpea quinoa bowl
DAY 2 · LUNCH · 20 MIN
Serves 2. 1 cup cooked quinoa; 1 can chickpeas, rinsed; 1 cucumber; 1 cup cherry tomatoes; 2 cups spinach; 2 tbsp olive oil; 1 lemon.
Divide quinoa, chickpeas and chopped vegetables between two bowls. Whisk olive oil with lemon juice; drizzle and toss.
Use cooked quinoa and refrigerate leftovers promptly.
Vanilla berry smoothie
DAY 3 · SMOOTHIE · 5 MIN
Serves 2. 1 banana; 1 cup frozen berries; 1 cup milk or fortified soy drink; 1/2 cup plain yogurt; ice or water to blend.
Blend until smooth. Optional: add MDI ACTIVE Vanilla Whey Isolate only according to its package serving directions.
Contains dairy when made with milk, yogurt or whey. Explore protein products.
Sheet-pan tofu and sweet potato
DAY 4 · DINNER · 35 MIN
Serves 2. 1 block firm tofu, drained; 1 large sweet potato; 1 bell pepper; 2 cups broccoli; 1 tbsp olive oil; paprika and pepper.
Heat oven to 425°F. Cube tofu and vegetables. Toss with oil and seasonings on a sheet pan. Roast 25–30 minutes, turning once, until vegetables are tender.
Contains soy. Use separate utensils for raw animal foods.
Egg, spinach and black bean wraps
DAY 5 · BREAKFAST OR LUNCH · 15 MIN
Serves 2. 4 eggs; 1 cup spinach; 1/2 cup canned black beans, rinsed; 2 whole-wheat tortillas; salsa; 1 tsp olive oil.
Warm beans. Cook spinach in oil; add beaten eggs and cook thoroughly. Divide eggs and beans between tortillas, add salsa and roll.
Contains egg and wheat. Cook egg dishes thoroughly.
Salmon and avocado rice bowls
DAY 6 · LUNCH · 15 MIN
Serves 2. 1 cup cooked brown rice; 1 can boneless salmon, drained; 1 avocado; 1 cucumber; 1 carrot; 1 tbsp lemon juice.
Divide warm rice, canned salmon and sliced vegetables between bowls. Add avocado and lemon just before serving.
Contains fish. Refrigerate cooked rice and leftovers promptly.
Lentil tomato pasta
DAY 7 · DINNER · 25 MIN
Serves 2. 4 oz dry whole-wheat pasta; 1 cup cooked lentils; 1 cup no-salt-added crushed tomatoes; 2 cups spinach; garlic; 1 tsp olive oil.
Cook pasta according to package. Warm garlic, tomatoes and lentils in olive oil; fold in spinach until wilted. Toss with pasta.
Contains wheat unless a wheat-free pasta is used.
Shopping list for seven recipes
Check your pantry first and adjust amounts if you repeat a recipe.
Produce
Blueberries, frozen berries, banana, lemon, cucumber, cherry tomatoes, spinach, sweet potato, bell pepper, broccoli, avocado, carrot and garlic.
Grains & pantry
Rolled oats, quinoa, brown rice, whole-wheat tortillas, whole-wheat pasta, chia seeds, chickpeas, black beans, lentils, crushed tomatoes, salsa, olive oil, cinnamon, paprika and pepper.
Refrigerated & protein
Plain Greek yogurt, milk or fortified soy drink, firm tofu, eggs and canned boneless salmon. MDI ACTIVE Vanilla Whey Isolate is optional.
Food ideas are for general education. MDI ACTIVE products are optional; follow each product label. Refrigerate leftovers promptly.
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