Turkey Sausage with Gnocchi: Boil a package of gnocchi. At the same time, brown 1 pound of spicy turkey sausage and cook to 165°F. Drain the gnocchi and add to the pan with cooked turkey sausage. Add 1 jar of your favorite pasta sauce and heat until warm. Stir in about a ½ cup shredded Parmesan cheese and ¼ cup fresh chopped basil.
— Sarah Pflugradt, MS, RDN, LDN
Ingredient Improv: For breakfast, add scrambled eggs and more veggies such as sautéed spinach, bell peppers and onions. Ground beef or chicken can be used in place of turkey sausage or skip the meat to make it vegetarian.
Mediterranean Sheet Pan Meal: On a sheet pan, add sliced cucumber, drained and rinsed canned garbanzo beans, sliced olives, sliced bell peppers, sliced cherry tomatoes and sliced red onion. Toss in minced garlic, a drizzle of avocado oil, ground pepper, lemon juice and 1 teaspoon each of ground turmeric and cumin. Mix all ingredients well and bake at 350°F for about 20 minutes, tossing halfway through. Once cooked, drizzle with tahini and garnish with fresh cilantro.
— Huma Naz, RD, LDN
Ingredient Improv: Eat as is or paired with cooked seafood, poultry or whole grains. For extra plant-based protein and texture, add cooked quinoa.
Simple Shakshuka: Gather whatever vegetables you have, such as bell pepper, spinach, corn, onion or eggplant. Chop as needed and sauté with olive oil. When semi-cooked, add 2 cups tomato sauce, 1 to 2 crushed garlic cloves and some paprika, dried or fresh parsley and basil (to your liking). Stir to blend. Crack 2 eggs and let them settle on top of the sauce; don’t stir. Add 1 cup water and bring to a simmer. Cover and let eggs cook until yolks are firm or to your preference.
— Marisa Schor, MBA, RDN, CNSC
Ingredient Improv: Eat with pita, challah or whatever bread you have available and top with feta cheese for an extra bit of protein and flavor.
Instant Muesli: In a large glass bowl, stir together 1 cup flavored kefir, ⅓ cup dry old-fashioned rolled oats and ½ cup berries. Stir and sprinkle with toasted walnuts. Eat immediately or allow to sit a few minutes to thicken to desired consistency.
— Sherri Hoyt, RDN, LD
Ingredient Improv: Substitute yogurt in place of kefir and use pecans in place of walnuts. Incorporate a different fresh or dried fruit, such as sliced banana, apples, raisins or dried cranberries, which add texture and sweetness.
Vegetarian Burritos: Heat canned vegetarian refried beans with spices such as ground cumin, chili powder, garlic powder and onion powder. Serve in a large whole-wheat tortilla with shredded lettuce, diced tomatoes, sliced black olives, salsa and guacamole.
— Kristen Carli, RD
Ingredient Improv: Use drained and rinsed canned black beans instead of refried. Toss in some sautéed corn, onion, tomato or cubed sweet potatoes for more vegetables. Add shredded cheddar, non-dairy cashew “cheese” sauce or nutritional yeast.