Healthy Spring Tropical Lunch plan for the week of April 15, 2023 to April 21, 2023

healthy spring tropical lunch plan for the week of April 15, 2023 to April 21, 2023

***freeDIGIBOOK***Healthy Spring Tropical Breakfast Plan for the week of April 15, 2023 to April 21, 2023

Monday:

Grilled chicken salad with mixed greens, avocado, mango, and a citrus vinaigrette
Sliced pineapple on the side.

Here’s the recipe for Grilled chicken salad with mixed greens, avocado, mango, and a citrus vinaigrette, along with sliced pineapple on the side:

Ingredients:

2 boneless, skinless chicken breasts
6 cups mixed greens
1 large ripe mango, peeled and diced
1 large avocado, peeled, pitted, and diced
1/4 red onion, thinly sliced
1/4 cup fresh cilantro leaves, chopped
1/4 cup olive oil
1/4 cup fresh squeezed orange juice
1 tbsp honey
1 tbsp Dijon mustard
1 garlic clove, minced
Salt and pepper, to taste
Sliced pineapple, for serving
Instructions:

Preheat grill to medium-high heat.
Season chicken breasts with salt and pepper, and grill for about 5-6 minutes per side, or until cooked through. Set aside to cool.
In a large bowl, combine mixed greens, diced mango, diced avocado, thinly sliced red onion, and chopped cilantro. Toss to combine.

In a small bowl, whisk together olive oil, fresh squeezed orange juice, honey, Dijon mustard, minced garlic, salt, and pepper, until well combined.
Once chicken has cooled, slice it into thin strips.

Add the sliced chicken to the salad mixture and toss with the citrus vinaigrette.
Serve the salad with sliced pineapple on the side.
Enjoy your delicious and Healthy Spring Tropical Lunch grilled chicken salad with mixed greens, avocado, mango, and citrus vinaigrette, along with sliced pineapple!

Tuesday:

Grilled shrimp and vegetable skewers (bell peppers, zucchini, and onion)
Brown rice
Fresh papaya slices for dessert

Here’s the recipe for Grilled shrimp and vegetable skewers with bell peppers, zucchini, and onion, served with brown rice and fresh papaya slices for dessert:

Ingredients:

1 lb large shrimp, peeled and deveined
2 bell peppers (red and yellow), cut into bite-sized pieces
1 medium zucchini, sliced into rounds
1 red onion, cut into bite-sized pieces
2 tbsp olive oil
2 tbsp fresh squeezed lime juice
2 garlic cloves, minced
1 tsp honey
Salt and pepper, to taste
1 1/2 cups cooked brown rice
Fresh papaya slices, for serving
Instructions:

Preheat grill to medium-high heat.
In a small bowl, whisk together olive oil, fresh squeezed lime juice, minced garlic, honey, salt, and pepper, until well combined.

Thread the shrimp, bell peppers, zucchini, and onion onto skewers, alternating the ingredients.
Brush the skewers with the marinade and place them on the grill.
Grill the skewers for about 3-4 minutes per side, or until the shrimp are cooked through and the vegetables are tender and lightly charred.

While the skewers are cooking, prepare the brown rice according to package instructions.
Once the skewers are done, remove them from the grill and let them rest for a few minutes.
Serve the skewers with a side of brown rice and fresh papaya slices for dessert.
Enjoy your delicious and Healthy Spring Tropical Lunch grilled shrimp and vegetable skewers with bell peppers, zucchini, and onion, served with brown rice and fresh papaya slices for dessert!

Wednesday:

Turkey lettuce wraps with a tropical salsa (diced mango, pineapple, red onion, cilantro, and lime juice)
Mixed fruit salad (kiwi, strawberries, and blueberries)

Here’s the recipe for Turkey lettuce wraps with a tropical salsa and mixed fruit salad:

Ingredients:
For the lettuce wraps:

1 lb ground turkey
1 tbsp olive oil
1/2 red onion, diced
2 garlic cloves, minced
1 tbsp fresh ginger, minced
1/4 cup soy sauce
2 tbsp honey
2 tbsp fresh lime juice
1/2 cup diced pineapple
1/2 cup diced mango
1/4 cup chopped fresh cilantro
Salt and pepper, to taste
Large lettuce leaves, for serving
For the tropical salsa:

1/2 cup diced pineapple
1/2 cup diced mango
1/4 cup diced red onion
1/4 cup chopped fresh cilantro
1 tbsp fresh lime juice
Salt and pepper, to taste
For the mixed fruit salad:

2 cups mixed fruit (kiwi, strawberries, and blueberries)
Instructions:

In a large skillet, heat olive oil over medium heat.
Add diced red onion, minced garlic, and minced ginger to the skillet and cook until the onion is softened.
Add ground turkey to the skillet and cook until browned, breaking up any clumps with a spoon.

In a small bowl, whisk together soy sauce, honey, fresh lime juice, salt, and pepper.
Add the soy sauce mixture to the skillet and stir to combine.
Add diced pineapple, diced mango, and chopped cilantro to the skillet and stir to combine. Cook for a few more minutes, until the turkey is cooked through and the flavors are well combined.

To make the tropical salsa, combine diced pineapple, diced mango, diced red onion, chopped cilantro, fresh lime juice, salt, and pepper in a small bowl. Stir to combine.
To assemble the lettuce wraps, place a large lettuce leaf on a plate and spoon the turkey mixture into the center of the leaf.

Top with a spoonful of tropical salsa.
Serve with a side of mixed fruit salad.
Enjoy your delicious and Healthy Spring Tropical Lunch turkey lettuce wraps with a tropical salsa and mixed fruit salad!

Thursday:

Grilled salmon with a pineapple teriyaki glaze
Quinoa salad with mango, cucumber, and red onion
Fresh mango slices for dessert

Here’s the recipe for Grilled salmon with a pineapple teriyaki glaze, quinoa salad with mango, cucumber, and red onion, and fresh mango slices for dessert:

Ingredients:
For the salmon:

4 salmon fillets (about 6 oz each)
1/4 cup soy sauce
1/4 cup pineapple juice
2 tbsp honey
1 tbsp rice vinegar
1 garlic clove, minced
1 tsp grated fresh ginger
Salt and pepper, to taste
For the quinoa salad:

1 cup quinoa, rinsed
2 cups water
1 large mango, peeled and diced
1/2 large cucumber, diced
1/4 red onion, diced
2 tbsp chopped fresh cilantro
2 tbsp olive oil
1 tbsp fresh lime juice
Salt and pepper, to taste
For the fresh mango slices:

2 large ripe mangoes, peeled and sliced

Instructions:

Preheat grill to medium-high heat.
In a small bowl, whisk together soy sauce, pineapple juice, honey, rice vinegar, minced garlic, grated ginger, salt, and pepper, until well combined.

Place salmon fillets in a shallow dish and pour the marinade over them. Let them marinate for about 15-20 minutes.
While the salmon is marinating, cook the quinoa. In a medium saucepan, bring the quinoa and water to a boil.

Reduce heat to low, cover, and simmer for 15-20 minutes, until the quinoa is tender and the water is absorbed. Fluff with a fork and let it cool.
Once the salmon has marinated, place the fillets on the grill and cook for about 5-6 minutes per side, or until cooked through.
While the salmon is cooking, prepare the quinoa salad.

In a large bowl, combine cooked quinoa, diced mango, diced cucumber, diced red onion, chopped cilantro, olive oil, fresh lime juice, salt, and pepper. Toss to combine.
Once the salmon is done, remove from the grill and let it rest for a few minutes.

Serve the salmon with a spoonful of pineapple teriyaki glaze and a side of quinoa salad.
Serve fresh mango slices for dessert.
Enjoy your delicious and Healthy Spring Tropical Lunch grilled salmon with a pineapple teriyaki glaze, quinoa salad with mango, cucumber, and red onion, and fresh mango slices for dessert!

Friday:

Black bean and corn salad with diced avocado, cherry tomatoes, and a lime-cilantro dressing
Grilled chicken breast on top
Pineapple slices for dessert

Here’s the recipe for Black bean and corn salad with diced avocado, cherry tomatoes, and a lime-cilantro dressing, served with grilled chicken breast on top and pineapple slices for dessert:

Ingredients:
For the salad:

2 cans black beans, drained and rinsed
2 cups frozen corn, thawed
1 pint cherry tomatoes, halved
1 avocado, peeled, pitted, and diced
1/4 red onion, diced
1/4 cup chopped fresh cilantro
Salt and pepper, to taste
Large lettuce leaves, for serving
For the lime-cilantro dressing:

1/4 cup olive oil
1/4 cup fresh squeezed lime juice
1 garlic clove, minced
2 tbsp chopped fresh cilantro
Salt and pepper, to taste
For the grilled chicken:

4 chicken breasts
2 tbsp olive oil
2 garlic cloves, minced
Salt and pepper, to taste
For the pineapple slices:

1/2 ripe pineapple, peeled and sliced

Instructions:

Preheat grill to medium-high heat.
In a large bowl, combine black beans, corn, cherry tomatoes, diced avocado, diced red onion, chopped cilantro, salt, and pepper. Toss to combine.

In a small bowl, whisk together olive oil, fresh squeezed lime juice, minced garlic, chopped cilantro, salt, and pepper, until well combined. Set aside.

Season chicken breasts with salt and pepper, and brush with olive oil and minced garlic.
Place chicken breasts on the grill and cook for about 6-7 minutes per side, or until cooked through.
Once the chicken is done, remove from the grill and let it rest for a few minutes.

While the chicken is resting, prepare the pineapple slices by grilling them on the grill for about 2-3 minutes per side, or until lightly charred.
Add the lime-cilantro dressing to the salad mixture and toss to combine.

To serve, place a large lettuce leaf on a plate and spoon the black bean and corn salad onto the leaf.
Top with a grilled chicken breast.
Serve with grilled pineapple slices on the side.

Enjoy your delicious and Healthy Spring Tropical Lunch black bean and corn salad with diced avocado, cherry tomatoes, and a lime-cilantro dressing, served with grilled chicken breast on top and pineapple slices for dessert!

Saturday:

Tuna poke bowl with brown rice, edamame, diced mango, avocado, and seaweed salad
Fresh papaya slices for dessert

Here’s the recipe for Tuna poke bowl with brown rice, edamame, diced mango, avocado, and seaweed salad, served with fresh papaya slices for dessert:

Ingredients:

1 lb sushi-grade tuna, cut into small cubes
1/4 cup soy sauce
2 tbsp sesame oil
1 tbsp honey
1 tbsp rice vinegar
1 garlic clove, minced
1 tsp grated fresh ginger
Salt and pepper, to taste
2 cups cooked brown rice
1 cup shelled edamame
1 large ripe mango, peeled and diced
1 avocado, peeled, pitted, and diced
1 cup seaweed salad
Sliced green onions and sesame seeds, for garnish
Fresh papaya slices, for serving
Instructions:

In a small bowl, whisk together soy sauce, sesame oil, honey, rice vinegar, minced garlic, grated ginger, salt, and pepper, until well combined.
Place the cubed tuna in a medium bowl and pour the marinade over it. Toss to coat the tuna in the marinade. Cover and refrigerate for about 30 minutes to an hour.

While the tuna is marinating, cook the brown rice according to package instructions.
Once the rice is cooked, divide it among four serving bowls.
Top the rice with shelled edamame, diced mango, diced avocado, and seaweed salad.

Once the tuna is done marinating, remove from the refrigerator and spoon it over the top of each bowl.
Garnish each bowl with sliced green onions and sesame seeds.

Serve with fresh papaya slices for dessert.
Enjoy your delicious and Healthy Spring Tropical Lunch tuna poke bowl with brown rice, edamame, diced mango, avocado, and seaweed salad, served with fresh papaya slices for dessert!

Sunday:

Grilled vegetable wrap with hummus, avocado, and a mango salsa
Mixed fruit salad (pineapple, kiwi, and strawberries)

Here’s the recipe for Grilled vegetable wrap with hummus, avocado, and a mango salsa, served with mixed fruit salad (pineapple, kiwi, and strawberries):

Ingredients:
For the grilled vegetable wrap:

1 red bell pepper, seeded and sliced
1 yellow bell pepper, seeded and sliced
1 zucchini, sliced lengthwise
1 yellow squash, sliced lengthwise
1 red onion, sliced into rings
1 tbsp olive oil
Salt and pepper, to taste
4 whole wheat tortillas
1/2 cup hummus
1 avocado, peeled, pitted, and sliced
1/2 cup mango salsa
For the mixed fruit salad:

1/2 pineapple, peeled and diced
2 kiwis, peeled and diced
1 pint strawberries, hulled and sliced
Instructions:

Preheat grill to medium-high heat.
In a large bowl, toss sliced red and yellow bell peppers, sliced zucchini and yellow squash, and sliced red onion with olive oil, salt, and pepper.

Place the vegetables on the grill and cook for about 5-6 minutes per side, or until tender and lightly charred.
Once the vegetables are done, remove from the grill and let them rest for a few minutes.
Warm the tortillas in the microwave for about 10 seconds each.

Spread a spoonful of hummus on each tortilla.
Top with sliced avocado and grilled vegetables.
Spoon mango salsa over the top of the vegetables.

Roll up the tortillas, tucking in the sides as you go.
Serve with a side of mixed fruit salad.
Enjoy your delicious and Healthy Spring Tropical Lunch grilled vegetable wrap with hummus, avocado, and mango salsa, served with mixed fruit salad (pineapple, kiwi, and strawberries)!

All of these Healthy Spring Tropical Lunch options incorporate plenty of fruits and vegetables, lean protein sources, and whole grains for a balanced and nutritious meal.

Enjoy!

I hope you enjoyed the healthy and delicious tropical lunch plan for the week! With a mix of lean protein, colorful fruits and vegetables, and whole grains, these meals are packed with nutrition and flavor. Remember to stay hydrated and listen to your body’s hunger and fullness cues. Don’t hesitate to adjust the recipes to suit your personal preferences or dietary needs. Enjoy your tasty and nourishing meals!