Sheet-Pan Dinners for Healthy Aging (Weekly Plan & Shopping List!)
Are you strength training four times a week? Walking 10,000 steps a day? Doing it while wearing a weighted vest? While juggling? Just kidding about that last one, but these days doesn't it seem like we have to jump through hoops to support healthy aging and ensure we live long, healthy lives? Here at EatingWell, we think choosing meals that provide plenty of protein (10 grams or more) and fiber (5 grams or more) or a good source of vitamin D or calcium is a small step you can take to nourish and support your body as you age. And this week's dinners make it easy to get those nutrients, since they all meet our Healthy Aging parameters and they all come together on a sheet pan. Let's dig in!
Your Weekly Plan
Sunday: One-Pan Chicken BakeMonday: Buffalo Cauliflower Grain BowlTuesday: Salmon with Sweet Potatoes & BroccoliWednesday: Turkey Meatballs with Zucchini & PotatoesThursday: Shrimp Fajitas Friday: Honey-Garlic Chicken Thighs with Carrots & Broccoli
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Sunday: One-Pan Chicken Bake
Chicken and plenty of veggies cook together on the same pan and get drizzled with a lemon-Dijon dressing for a simple, flavorful dinner. Pounding the chicken breasts thin ensures that they cook through in the same amount of time as the potatoes and carrots. And waiting to add the asparagus until everything else has had a head-start keeps it crisp-tender. Serve with a whole-wheat baguette.
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Monday: Buffalo Cauliflower Grain Bowl
These easy grain bowls feature the flavors of Buffalo wings, but using cauliflower and chickpeas in place of chicken really packs in the fiber and plant-based protein. A bed of brown rice makes the bowls hearty and even more satisfying, while carrot ribbons add crunch. A little avocado provides some heart-healthy fat too.
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Tuesday: Salmon with Sweet Potatoes & Broccoli
Dressing up salmon, sweet potatoes and broccoli with spicy mayo, feta cheese, cilantro and lime gives this dinner elote vibes. Besides great flavor, it also offers an array of nutrients to support healthy aging, from the omega-3s and vitamin D in the salmon to the fiber in the sweet potatoes and broccoli.
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Wednesday: Turkey Meatballs with Zucchini & Potatoes
These turkey meatballs start with a mixture of panko and milk to ensure that they don't dry out, and then fresh spinach, feta, garlic and lemon are mixed in to make them taste great. You'll roast zucchini and potatoes on one sheet pan and the meatballs on the other to make sure each is perfectly cooked. A yogurt sauce adds even more protein to the dish.
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Thursday: Shrimp Fajitas
Fajitas are such a quick and easy meal, and they come together even faster when you use shrimp, which need only five minutes to cook through. The peppers, onions and shrimp all get tossed in a bold spice mixture. Once everything is ready, just warm and fill the tortillas and add your favorite toppings. Serve some mixed greens with your favorite dressing on the side.
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Friday: Honey-Garlic Chicken Thighs with Carrots & Broccoli
Marinating the chicken thighs in a honey-garlic sauce gives them a delightful sweet-savory flavor. Chicken thighs are a great source of protein, and they're more forgiving to cook than chicken breasts, which can dry out more easily. Pairing the thighs with fiber-rich broccoli and vitamin A–packed carrots means this dinner is not only tasty but also provides you with beneficial nutrients.
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I wish you all a great week, and I hope you enjoy this dinner plan. If you try a recipe, remember to add a review.
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Yahoo
12 hours ago
- Yahoo
30-Day No-Sugar, Anti-Inflammatory Meal Plan for High Blood Pressure, Created by a Dietitian
Reviewed by Dietitian Jessica Ball, M.S., RDAbout This Plan This 30-day plan is set at 1,500 calories, with modifications for 2,000 calories. Each day provides at least 64 grams of protein and 29 grams of fiber to support satiety. This plan prioritizes no-sugar-added and anti-inflammatory is a culprit in most chronic conditions, including high blood pressure, aka hypertension. And though it rarely presents with obvious symptoms, high blood pressure can have some serious health implications. High blood pressure increases the risk of stroke and heart disease—two of the leading causes of death in the United States. Because high blood pressure is symptomless, it's important to get it checked regularly by a medical practitioner. While there's no single reason a person might develop high blood pressure, factors like family history and age play a role. You can make diet and lifestyle changes that can reduce your risk—including eating foods that have been shown to be anti-inflammatory. This 30-day meal plan is packed with foods aimed at reducing inflammation and keeping sodium levels low, such as salmon, nuts, fruits, veggies and oats. Let's dig in. Week 1Prep Ahead Tips Prepare Bircher Muesli to have for breakfast throughout the week. Make a batch of Make-Ahead Freezer Breakfast Burritos with Eggs, Cheese & Spinach to have as breakfast throughout the month. Prepare Vegan Lentil Soup to have for lunch on Days 2 through 1 Breakfast (281 calories) 1 cup low-fat plain strained (Greek-style) yogurt 3 Tbsp. sliced almonds ¼ cup raspberries or fruit of choice Morning Snack (200 calories) 1 medium apple 1 Tbsp. natural peanut butter Lunch (463 calories) 1 serving Anti-Inflammatory Beet & Avocado Wrap Afternoon Snack (62 calories) 1 medium orange Dinner (484 calories) 1 serving Salmon & Quinoa Bowls with Green Beans, Olives & Feta Daily Totals: 1,489 calories, 73g protein, 80g fat, 129g carbohydrate, 29g fiber, 1,264mg sodium To make it 2,000 calories: Increase to 2 Tbsp. natural peanut butter at the A.M. snack, add ¼ cup unsalted dry-roasted almonds to the P.M. snack and add 1 serving Cucumber & Avocado Salad to dinner. Day 2 Breakfast (375 calories) 1 serving Bircher Muesli Morning Snack (125 calories) 1 (5-ounce) container low-fat plain strained (Greek-style) yogurt ¼ cup blueberries Lunch (377 calories) 1 serving Vegan Lentil Soup 1 medium banana Afternoon Snack (190 calories) 2 large hard-boiled eggs 1 clementine Dinner (445 calories) 1 serving Chickpea & Potato Curry ½ cup cooked brown rice Daily Totals: 1,512 calories, 66g protein, 48g fat, 216g carbohydrate, 40g fiber, 1,362mg sodium To make it 2,000 calories: Add 1 serving Berry-Kefir Smoothie to breakfast, increase to ½ cup blueberries at A.M. snack and add 1½ Tbsp. natural peanut butter to the banana at lunch. Day 3 Breakfast (375 calories) 1 serving Bircher Muesli Morning Snack (206 calories) ¼ cup unsalted dry-roasted almonds Lunch (377 calories) 1 serving Vegan Lentil Soup 1 medium banana Afternoon Snack (35 calories) 1 clementine Dinner (514 calories) 1 serving Chicken & Vegetable Penne with Parsley-Walnut Pesto Daily Totals: 1,507 calories, 66g protein, 67g fat, 183g carbohydrate, 41g fiber, 1,210mg sodium To make it 2,000 calories: Add 1 serving Berry-Kefir Smoothie to breakfast and ¼ cup unsalted dry-roasted almonds to the P.M. snack. Day 4 Breakfast (281 calories) 1 cup low-fat plain strained (Greek-style) yogurt 3 Tbsp. sliced almonds ¼ cup raspberries or fruit of choice Morning Snack (190 calories) 2 large hard-boiled eggs 1 clementine Lunch (377 calories) 1 serving Vegan Lentil Soup 1 medium banana Afternoon Snack (248 calories) ¼ cup unsalted dry-roasted almonds 1 kiwi Dinner (407 calories) 1 serving Slow-Cooker Vegetable Stew Meal-Prep Tip: Reserve leftover Slow-Cooker Vegetable Stew to have for dinner tomorrow. Daily Totals: 1,504 calories, 61g fat, 78g protein, 175g carbohydrate, 36g fiber, 1,523mg sodium To make it 2,000 calories: Increase to ¼ cup sliced almonds at breakfast, add 2 Tbsp. natural peanut butter to the banana at lunch, add 1 serving Massaged Kale Salad at dinner and have 1 serving Tart Cherry Nice Cream as an evening snack. Day 5 Breakfast (375 calories) 1 serving Bircher Muesli Morning Snack (125 calories) 1 (5-ounce) container low-fat plain strained (Greek-style) yogurt ¼ cup blueberries Lunch (377 calories) 1 serving Vegan Lentil Soup 1 medium banana Afternoon Snack (206 calories) ¼ cup unsalted dry-roasted almonds Dinner (407 calories) 1 serving Slow-Cooker Vegetable Stew Daily Totals: 1,490 calories, 54g fat, 65g protein, 204g carbohydrate, 44g fiber, 1,530mg sodium To make it 2,000 calories: Add 1 serving Berry-Kefir Smoothie to breakfast and add 2 Tbsp. natural peanut butter to the banana at lunch. Day 6 Breakfast (331 calories) 1 serving Make-Ahead Freezer Breakfast Burritos with Eggs, Cheese & Spinach 1 clementine Morning Snack (200 calories) 1 medium apple 1 Tbsp. natural peanut butter Lunch (403 calories) 1 serving White Bean & Veggie Salad 1 kiwi Afternoon Snack (62 calories) 1 medium orange Dinner (529 calories) 1 serving Fish Taco Bowls with Green Cabbage Slaw Daily Totals: 1,524 calories, 74g fat, 73g protein, 152g carbohydrate, 37g fiber, 1,476mg sodium To make it 2,000 calories: Increase to 2 Tbsp. natural peanut butter at the A.M. snack, add 18 unsalted dry-roasted almonds to the P.M. snack and 1 serving Guacamole Chopped Salad to dinner. Day 7 Breakfast (281 calories) 1 cup low-fat plain strained (Greek-style) yogurt 3 Tbsp. sliced almonds ¼ cup raspberries or fruit of choice Morning Snack (101 calories) 1 medium pear Lunch (403 calories) 1 serving White Bean & Veggie Salad 1 kiwi Afternoon Snack (200 calories) 1 medium apple 1 Tbsp. natural peanut butter Dinner (535 calories) 1 serving Lemon-Tahini Couscous with Chicken & Vegetables Daily Totals: 1,520 calories, 70g fat, 83g protein, 151g carbohydrate, 36g fiber, 1,053mg sodium To make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to the A.M. snack, increase to 2 Tbsp. natural peanut butter at P.M. snack and have 1 serving Tart Cherry Nice Cream for an evening snack. Week 2Prep Ahead Tips Prepare three servings Citrus Lime Tofu Salad to have for lunch on Days 9 through 8 Breakfast (324 calories) 1 serving Spinach, Peanut Butter & Banana Smoothie Morning Snack (101 calories) 1 medium pear Lunch (463 calories) 1 serving Beet & Avocado Wrap Afternoon Snack (112 calories) 1 large hard-boiled egg 1 clementine Dinner (509 calories) 1 serving Tilapia Fish Tacos Daily Totals: 1,510 calories, 77g fat, 69g protein, 154g carbohydrate, 32g fiber, 1,505mg sodium To make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to the A.M. snack, increase to 2 large hard-boiled eggs at P.M. snack and add 1 serving Pineapple & Avocado Salad to dinner. Day 9 Breakfast (264 calories) 1 slice sprouted-wheat bread, toasted 1 Tbsp. almond butter (or natural peanut butter) 1 medium apple, sliced Morning Snack (125 calories) 1 (5-ounce) container low-fat plain strained (Greek-style) yogurt ¼ cup blueberries Lunch (390 calories) 1 serving Citrus Lime Tofu Salad Afternoon Snack (241 calories) ¼ cup unsalted dry-roasted almonds 1 clementine Dinner (402 calories) 1 serving Chicken with Spinach & Tomato Orzo Salad Evening Snack (73 calories) 1 serving Tart Cherry Nice Cream Daily Totals: 1,495 calories, 75g fat, 89g protein, 135g carbohydrate, 30g fiber, 1,257mg sodium To make it 2,000 calories: Add 1 serving Berry-Kefir Smoothie to breakfast and 1 serving Traditional Greek Salad to dinner. Day 10 Breakfast (324 calories) 1 serving Spinach, Peanut Butter & Banana Smoothie Morning Snack (62 calories) 1 medium orange Lunch (390 calories) 1 serving Citrus Lime Tofu Salad Afternoon Snack (206 calories) ¼ cup unsalted dry-roasted almonds Dinner (467 calories) 1 serving Sweet Potato & Black Bean Chili 1 ½ cups mixed greens 1 serving Citrus Vinaigrette Evening Snack (73 calories) 1 serving Tart Cherry Nice Cream Daily Totals: 1,522 calories, 79g fat, 65g protein, 165g carbohydrate, 39g fiber, 1,452mg sodium To make it 2,000 calories: Add 1 cup edamame in pods to the A.M. snack, 1 medium banana to lunch and ½ avocado, sliced, to the salad at dinner. Day 11 Breakfast (264 calories) 1 slice sprouted-wheat bread, toasted 1 Tbsp. almond butter (or natural peanut butter) 1 medium apple, sliced Morning Snack (131 calories) 1 large pear Lunch (390 calories) 1 serving Citrus Lime Tofu Salad Afternoon Snack (273 calories) ¾ cup low-fat plain strained (Greek-style) yogurt 3 Tbsp. sliced almonds ½ cup cherries, fresh or frozen Dinner (429 calories) 1 serving Charred Shrimp, Pesto & Quinoa Bowls Daily Totals: 1,487 calories, 71g fat, 87g protein, 149g carbohydrate, 34g fiber, 1,316mg sodium To make it 2,000 calories: Increase to 2 slices of sprouted-wheat toast with 2 Tbsp. almond butter at breakfast, add 1 cup edamame in pods to the A.M. snack, add 1 medium orange to lunch and have 1 serving Tart Cherry Nice Cream as an evening snack. Day 12 Breakfast (331 calories) 1 serving Make-Ahead Freezer Breakfast Burritos with Eggs, Cheese & Spinach 1 clementine Morning Snack (131 calories) 1 large pear Lunch (327 calories) 1 serving Arugula & Cucumber Salad with Tuna 1 medium apple Afternoon Snack (263 calories) ¼ cup unsalted dry-roasted almonds 2 Tbsp. unsweetened dried cherries (or raisins) Dinner (453 calories) 1 serving Roasted Root Veggies & Greens over Spiced Lentils Daily Totals: 1,504 calories, 69g fat, 72g protein, 161g carbohydrate, 34g fiber, 1,511mg sodium To make it 2,000 calories: Add 1 serving Raspberry-Kefir Power Smoothie to breakfast, add 2 Tbsp. natural peanut butter to lunch and increase to 3 Tbsp. unsweetened dried cherries at the P.M. snack. Day 13 Breakfast (264 calories) 1 slice sprouted-wheat bread, toasted 1 Tbsp. almond butter (or natural peanut butter) 1 medium apple, sliced Morning Snack (281 calories) 1 cup low-fat plain strained (Greek-style) yogurt ½ cup cherries, fresh or frozen 2 Tbsp. sliced almonds Lunch (334 calories) 1 serving Arugula & Cucumber Salad with Tuna 1 medium pear Afternoon Snack (95 calories) 1 medium apple Dinner (543 calories) 1 serving Spanakopita-Inspired Chicken & White Bean Casserole 2 cups mixed greens 1 serving Lemon-Garlic Vinaigrette Meal-Prep Tip: Reserve leftover Spanakopita-Inspired Chicken & White Bean Casserole to have for dinner tomorrow. Daily Totals: 1,516 calories, 66g fat, 92g protein, 149g carbohydrate, 29g fiber, 1,523mg sodium To make it 2,000 calories: Increase to 2 slices of sprouted-wheat toast with 2 Tbsp. almond butter at breakfast and add 1 sliced avocado to the side salad at dinner. Day 14 Breakfast (324 calories) 1 serving Spinach, Peanut Butter & Banana Smoothie Morning Snack (62 calories) 1 cup blackberries Lunch (334 calories) 1 serving Arugula & Cucumber Salad with Tuna 1 medium pear Afternoon Snack (241 calories) ¼ cup unsalted dry-roasted almonds 1 clementine Dinner (543 calories) 1 serving Spanakopita-Inspired Chicken & White Bean Casserole 2 cups mixed greens 1 serving Lemon-Garlic Vinaigrette Daily Totals: 1,504 calories, 76g fat, 83g protein, 134g carbohydrate, 31g fiber, 1,449mg sodium To make it 2,000 calories: Add 1 cup edamame in pods to the A.M. snack and add 1 sliced avocado to the side salad at dinner. Week 3Prep Ahead Tips Prepare a double batch of Overnight Oats with Chia Seeds to have for breakfast on Days 16 through 19. Prepare Slow-Cooker Turkey Chili to have for lunch on Days 16 through 15 Breakfast (331 calories) 1 serving Make-Ahead Freezer Breakfast Burritos with Eggs, Cheese & Spinach 1 clementine Morning Snack (200 calories) 1 cup edamame, in pods Lunch (420 calories) 1 serving Veggie & Hummus Sandwich 1 medium apple Afternoon Snack (131 calories) 1 large pear Dinner (422 calories) 1 serving Sheet-Pan Roasted Salmon & Vegetables Daily Totals: 1,504 calories, 55g fat, 82g protein, 178g carbohydrate, 40g fiber, 1,543mg sodium To make it 2,000 calories: Add 1 serving Raspberry-Kefir Power Smoothie to breakfast, 1 medium orange to the A.M. snack and 1 serving Traditional Greek Salad to dinner. Day 16 Breakfast (390 calories) 1 serving Overnight Oats with Chia Seeds Morning Snack (173 calories) ¾ cup low-fat plain strained (Greek-style) yogurt ½ cup cherries, fresh or frozen Lunch (408 calories) 1 serving Slow-Cooker Turkey Chili Afternoon Snack (95 calories) 1 medium apple Dinner (414 calories) 1 serving Quinoa Avocado Salad Daily Totals: 1,480 calories, 63g fat, 74g protein, 171g carbohydrate, 41g fiber, 1,219mg sodium To make it 2,000 calories: Add 4 Tbsp. sliced almonds to the A.M. snack, 1 serving Everything Bagel Avocado Toast to lunch and 2 Tbsp. natural peanut butter to the P.M. snack. Day 17 Breakfast (390 calories) 1 serving Overnight Oats with Chia Seeds Morning Snack (206 calories) ¼ cup unsalted dry-roasted almonds Lunch (408 calories) 1 serving Slow-Cooker Turkey Chili Afternoon Snack (42 calories) ½ cup blueberries Dinner (473 calories) 1 serving Chicken, Feta & Cucumber Couscous Bowls Daily Totals: 1,520 calories, 67g fat, 89g protein, 156g carbohydrate, 34g fiber, 1,456mg sodium To make it 2,000 calories: Add 1 medium banana to the A.M. snack, 1 medium orange to lunch and 1 cup low-fat plain strained (Greek-style) yogurt with 4 Tbsp. sliced almonds to the P.M. snack. Day 18 Breakfast (390 calories) 1 serving Overnight Oats with Chia Seeds Morning Snack (21 calories) ⅓ cup raspberries Lunch (408 calories) 1 serving Slow-Cooker Turkey Chili Afternoon Snack (210 calories) 1 medium banana 1 Tbsp. natural peanut butter Dinner (488 calories) 1 serving Chickpea Pasta with Mushrooms & Kale 2 cups mixed greens 1 serving Lemon-Garlic Vinaigrette Daily Totals: 1,518 calories, 75g fat, 70g protein, 159g carbohydrate, 42g fiber, 1,486mg sodium To make it 2,000 calories: Add 20 unsalted dry-roasted almonds to the A.M. snack and add 1 avocado, sliced, to the side salad at dinner. Day 19 Breakfast (390 calories) 1 serving Overnight Oats with Chia Seeds Morning Snack (173 calories) ¾ cup low-fat plain strained (Greek-style) yogurt ½ cup cherries, fresh or frozen Lunch (408 calories) 1 serving Slow-Cooker Turkey Chili Afternoon Snack (105 calories) 1 medium banana Dinner (406 calories) 1 serving Baked Halibut with Brussels Sprouts & Quinoa Daily Totals: 1,483 calories, 56g fat, 95g protein, 165g carbohydrate, 36g fiber, 1,465mg sodium To make it 2,000 calories: Add 4 Tbsp. sliced almonds to the A.M. snack, 1 serving Everything Bagel Avocado Toast to lunch and 2 Tbsp. natural peanut butter to the P.M. snack. Day 20 Breakfast (331 calories) 1 serving Make-Ahead Freezer Breakfast Burritos with Eggs, Cheese & Spinach 1 clementine Morning Snack (131 calories) 1 large pear Lunch (332 calories) 1 serving Avocado-Egg Toast 1 medium orange Afternoon Snack (206 calories) ¼ cup unsalted dry-roasted almonds Dinner (516 calories) 1 serving One-Pot Chicken with Farro Daily Totals: 1,517 calories, 65g fat, 84g protein, 154g carbohydrate, 32g fiber, 1,454mg sodium To make it 2,000 calories: Add 1 serving Berry-Kefir Smoothie to breakfast and 1 serving Traditional Greek Salad to dinner. Day 21 Breakfast (281 calories) 1 cup low-fat plain strained (Greek-style) yogurt 3 Tbsp. sliced almonds ¼ cup raspberries or fruit of choice Morning Snack (90 calories) 1 cup nonfat plain kefir Lunch (332 calories) 1 serving Avocado-Egg Toast 1 medium orange Afternoon Snack (210 calories) 1 medium banana 1 Tbsp. natural peanut butter Dinner (566 calories) 1 serving Perfect Pan-Seared Chicken Breasts 1 serving No-Cook Black Bean Salad Daily Totals: 1,480 calories, 64g fat, 104g protein, 133g carbohydrate, 30g fiber, 1,311mg sodium To make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to the A.M. snack and have 1 serving 2-Ingredient Peanut Butter Banana Ice Cream as an evening snack. Week 4Prep Ahead Tips Prepare Bircher Muesli to have for breakfast throughout the week. Make Vegan Superfood Grain Bowls to have for lunch on Days 23 through 22 Breakfast (331 calories) 1 serving Make-Ahead Freezer Breakfast Burritos with Eggs, Cheese & Spinach 1 clementine Morning Snack (200 calories) 1 cup edamame, in pods Lunch (426 calories) 1 serving Veggie & Hummus Sandwich 1 medium pear Afternoon Snack (105 calories) 1 medium banana Dinner (424 calories) 1 serving Easy Salmon Cakes with Arugula Salad Daily Totals: 1,486 calories, 63g fat, 80g protein, 155g carbohydrate, 33g fiber, 1,442mg sodium To make it 2,000 calories: Add 1 serving Raspberry-Kefir Power Smoothie to breakfast, 1 medium orange to the A.M. snack and 2 Tbsp. natural peanut butter to the P.M. snack. Day 23 Breakfast (375 calories) 1 serving Bircher Muesli Morning Snack (31 calories) ½ cup blackberries Lunch (381 calories) 1 serving Vegan Superfood Grain Bowls Afternoon Snack (210 calories) 1 medium banana 1 Tbsp. natural peanut butter Dinner (527 calories) 1 serving Spiced Grilled Chicken with Cauliflower "Rice" Tabbouleh 1 serving Traditional Greek Salad Daily Totals: 1,524 calories, 80g fat, 67g protein, 151g carbohydrate, 41g fiber, 1,352mg sodium To make it 2,000 calories: Add 20 unsalted dry-roasted almonds to the A.M. snack and have 1 serving 2-Ingredient Peanut Butter Banana Ice Cream as an evening snack. Day 24 Breakfast (375 calories) 1 serving Bircher Muesli Morning Snack (90 calories) 1 cup nonfat plain kefir Lunch (381 calories) 1 serving Vegan Superfood Grain Bowls Afternoon Snack (95 calories) 1 medium apple Dinner (577 calories) 1 serving Green Goddess Ricotta Pasta 1 serving Massaged Kale Salad Daily Totals: 1,517 calories, 64g fat, 64g protein, 193g carbohydrate, 42g fiber, 1,235mg sodium To make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to the A.M. snack, 1 medium orange to lunch and 2 Tbsp. natural peanut butter to the P.M. snack. Day 25 Breakfast (264 calories) 1 slice sprouted-wheat bread, toasted 1 Tbsp. almond butter (or natural peanut butter) 1 medium apple, sliced Morning Snack (200 calories) 1 cup edamame, in pods Lunch (381 calories) 1 serving Vegan Superfood Grain Bowls Afternoon Snack (291 calories) ⅔ cup low-fat plain Greek yogurt ¼ cup sliced almonds ½ cup cherries, fresh or frozen Dinner (356 calories) 1 serving Lemon Chicken Orzo Soup with Kale 1 serving Cabbage Salad with Lemon-Garlic Vinaigrette Meal-Prep Tip: Reserve leftover Lemon Chicken Orzo Soup with Kale to have for dinner tomorrow. Daily Totals: 1,492 calories, 65g fat, 84g protein, 155g carbohydrate, 42g fiber, 1,495mg sodium To make it 2,000 calories: Add 1 serving Raspberry-Kefir Power Smoothie to breakfast, reduce to ¾ cup edamame in pods at the A.M. snack and have 1 serving 2-Ingredient Peanut Butter Banana Ice Cream as an evening snack. Day 26 Breakfast (375 calories) 1 serving Bircher Muesli Morning Snack (206 calories) ¼ cup unsalted dry-roasted almonds Lunch (381 calories) 1 serving Vegan Superfood Grain Bowls Afternoon Snack (191 calories) ⅔ cup low-fat plain Greek yogurt ½ cup cherries 1 Tbsp. sliced almonds Dinner (356 calories) 1 serving Lemon Chicken Orzo Soup with Kale 1 serving Cabbage Salad with Lemon-Garlic Vinaigrette Daily Totals: 1,509 calories, 74g fat, 76g protein, 154g carbohydrate, 42g fiber, 1,381mg sodium To make it 2,000 calories: Add 1 medium apple to the A.M. snack, add 1 medium orange to lunch and have 1 serving 2-Ingredient Peanut Butter Banana Ice Cream as an evening snack. Day 27 Breakfast (375 calories) 1 serving Bircher Muesli Morning Snack (200 calories) 1 cup edamame, in pods Lunch (317 calories) 1 serving Cucumber Chickpea Salad with Feta & Lemon 5-ounce container low-fat plain strained (Greek-style) yogurt ½ cup blackberries Afternoon Snack (195 calories) 1 cup nonfat plain kefir 1 medium banana Dinner (415 calories) 1 serving Spinach Salad with Roasted Sweet Potatoes, White Beans & Basil Daily Totals: 1,503 calories, 59g fat, 74g protein, 183g carbohydrate, 49g fiber, 1,321mg sodium To make it 2,000 calories: Add 1 clementine to the A.M. snack, add ¼ cup sliced almonds to lunch and have 1 medium apple with 2 Tbsp. natural peanut butter as an evening snack. Day 28 Breakfast (331 calories) 1 serving Make-Ahead Freezer Breakfast Burritos with Eggs, Cheese & Spinach 1 clementine Morning Snack (200 calories) 1 cup edamame, in pods Lunch (317 calories) 1 serving Cucumber Chickpea Salad with Feta & Lemon 5-ounce container low-fat plain strained (Greek-style) yogurt ½ cup blackberries Afternoon Snack (200 calories) 1 medium apple 1 Tbsp. natural peanut butter Dinner (374 calories) 1 serving Skillet Lemon Chicken & Potatoes with Kale Evening Snack (101 calories) 1 medium pear Daily Totals: 1,524 calories, 63g fat, 86g protein, 155g carbohydrate, 32g fiber, 1,504mg sodium To make it 2,000 calories: Add 1 serving Raspberry-Kefir Power Smoothie to breakfast, add 3 Tbsp. sliced almonds to lunch and increase to 2 Tbsp. natural peanut butter at the P.M. snack. Week 5Prep Ahead Tips Prepare Cucumber Chickpea Salad with Feta & Lemon to have for lunch on Days 29 and 29 Breakfast (304 calories) 1 serving Berry-Kefir Smoothie Morning Snack (315 calories) 1 medium banana 2 Tbsp. natural peanut butter Lunch (317 calories) 1 serving Cucumber Chickpea Salad with Feta & Lemon 5-ounce container low-fat plain strained (Greek-style) yogurt ½ cup blackberries Afternoon Snack (189 calories) 20 unsalted dry-roasted almonds 1 clementine Dinner (391 calories) 1 serving Anti-Inflammatory Lemony Salmon & Orzo Casserole Meal-Prep Tip: Reserve leftover Anti-Inflammatory Lemony Salmon & Orzo Casserole to have for dinner tomorrow. Daily Totals: 1,516 calories, 68g fat, 76g protein, 165g carbohydrate, 35g fiber, 1,382mg sodium To make it 2,000 calories: Add 1 medium orange to breakfast, add ¼ cup sliced almonds to lunch and have 1 serving 2-Ingredient Peanut Butter Banana Ice Cream as an evening snack. Day 30 Breakfast (304 calories) 1 serving Berry-Kefir Smoothie Morning Snack (268 calories) ¼ cup unsalted dry-roasted almonds 1 medium orange Lunch (317 calories) 1 serving Cucumber Chickpea Salad with Feta & Lemon 5-ounce container low-fat plain strained (Greek-style) yogurt ½ cup blackberries Afternoon Snack (200 calories) 1 cup edamame, in pods Dinner (391 calories) 1 serving Anti-Inflammatory Lemony Salmon & Orzo Casserole Daily Totals: 1,480 calories, 62g fat, 86g protein, 158g carbohydrate, 41g fiber, 1,335mg sodium Make it 2,000 calories: Add 1 slice sprouted-wheat toast with 1 Tbsp. almond butter to breakfast, add 1 clementine to the P.M. snack and have 1 serving 2-Ingredient Peanut Butter Banana Ice Cream as an evening snack. Frequently asked Questions Is it OK to mix and match meals if there is one I do not like? Yes! This meal plan is meant to serve as inspiration. It doesn't need to be followed exactly to reap the benefits. When choosing recipes, we made sure to check the calories, fiber, protein and sodium to align with the parameters of this plan and be within our sodium limits. If you're making a recipe swap, it may be helpful to choose a recipe with similar calories, fiber, protein and sodium levels. For more inspiration, check out these delicious anti-inflammatory diet recipes. Can I eat the same breakfast or lunch every day? Definitely, it's fine to eat the same breakfast or lunch every day. The breakfasts range from 264 to 390 calories while the lunches span 317 to 463 calories. These ranges are fairly close, though if you're closely monitoring your calories or other nutrients, like protein, you may want to adjust a snack or two. Why is there not a modification for 1,200 calories? We no longer provide modifications for 1,200-calorie days in our meal plans. The 2020-2025 Dietary Guidelines for Americans suggests that limiting calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it's unsustainable for long-term health and well-being. What is the difference between added sugar and natural sugar? Great question! Natural sugars are the kind found in fruits, vegetables and dairy; sweetness from nature. Added sugars, on the other hand, are any type of sugar that has been added during the processing of a food. So, even if you have a "natural" sugar, such as honey, maple syrup or agave, when it is added to a food, it becomes added sugar. The Anti-Inflammatory Diet and Heart Health When it comes to eating for healthy blood pressure, most of the focus has historically been on cutting back on sodium. Reducing salt intake, especially from processed foods, does tend to help reduce blood pressure—but it's not the only nutritional step to take. Chronic low-grade inflammation is a growing concern linked to several health conditions, including heart disease, diabetes and even certain cancers. And it's likely a contributing cause of high blood pressure and worsening blood pressure for those already diagnosed. To decrease inflammation, aim for a healthy and balanced diet rich in anti-inflammatory foods (such as antioxidant-rich fruits and vegetables, whole grains, nuts, seeds, olive oil and fish) while limiting pro-inflammatory foods (such as refined grains, processed meats and added sugars, particularly from sugar-sweetened beverages). The average American adult consumes 17 teaspoons of added sugar each day, well above the recommended daily max of 6 teaspoons for women and 9 for men. A high intake of added sugar can increase inflammation and ultimately, disease risk. In fact, one study tracked people's eating habits over about nine years and found that a high intake of added sugars increased the risk of heart disease and We Create Meal Plans Registered dietitians thoughtfully create EatingWell's meal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see the original article on EATINGWELL
Yahoo
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SIGA to Host Business Update Call on August 5, 2025 Following Release of Second-Quarter 2025 Results
NEW YORK, July 29, 2025 (GLOBE NEWSWIRE) -- SIGA Technologies, Inc. (SIGA) (Nasdaq: SIGA), a commercial-stage pharmaceutical company, today announced that management will host a webcast and conference call to provide a business update at 4:30 P.M. ET on Tuesday, August 5, 2025. Participating in the call will be Diem Nguyen, Chief Executive Officer, and Daniel Luckshire, Chief Financial Officer. A live webcast of the call will also be available on the Company's website at in the Investor Relations section of the site, or by clicking here. Please log in approximately 5-10 minutes prior to the scheduled start time. Participants may access the call by dialing 1-800-717-1738 for domestic callers or 1-646-307-1865 for international callers. A replay of the call will be available for two weeks by dialing 1-844-512-2921 for domestic callers or 1-412-317-6671 for international callers and using Conference ID: 1130215. The archived webcast will be available in the Investor Relations section of the Company's website. About SIGA SIGA is a commercial-stage pharmaceutical company and leader in global health focused on the development of innovative medicines to treat and prevent infectious diseases. With a primary focus on orthopoxviruses, we are dedicated to protecting humanity against the world's most severe infectious diseases, including those that occur naturally, accidentally, or intentionally. Through partnerships with governments and public health agencies, we work to build a healthier and safer world by providing essential countermeasures against these global health threats. Our flagship product, TPOXX® (tecovirimat), is an antiviral medicine approved in the U.S. and Canada for the treatment of smallpox and authorized in Europe, the UK, and Japan for the treatment of smallpox, mpox (monkeypox), cowpox, and vaccinia complications. For more information about SIGA, visit Contacts:Suzanne Harnettsharnett@ and Investors Media Jennifer Drew-Bear, Edison GroupJdrew-bear@ Holly Stevens, CG Lifehstevens@
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17 hours ago
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Sarepta shares rebound after shipments of gene therapy Elevidys resume in US
(Reuters) -Sarepta Therapeutics shares surged more than 30% before the bell on Tuesday, as analysts said the resumption of U.S. shipments for its muscular gene therapy partially removes financial headwinds and decreases the risk of market withdrawal. The company said on Monday it would resume shipments of Elevidys — approved in the U.S. to treat a rare condition called Duchenne muscular dystrophy — to patients who can walk. U.S. shipments to patients who cannot walk independently are still halted, following the death of two teenage boys earlier this year. These incidents brought heightened regulatory scrutiny to Sarepta in recent weeks, while the pause of shipments raised concerns about the future of Elevidys — the company's largest revenue generator. Sarepta's announcement followed the U.S. Food and Drug Administration's recommendation that the voluntary hold on shipments be removed after a probe showed the death of an 8-year-old boy in Brazil was not related to Elevidys. Wall Street analysts said the resumption of shipments would allow Sarepta to fulfill its near-term payments to partner Arrowhead and maintain access to its debt facilities. "The FDA's recommendation and the resumption of commercial treatment in the U.S. virtually eliminate the risk of Elevidys being formally withdrawn from the market," said William Blair analyst Sami Corwin. While the decision allows some patients to regain access to the treatment, analysts warned that patients and doctors could show hesitancy in light of the recent hit to reputation. "It remains to be seen how the news headlines regarding the patient deaths will affect commercial interest in the near term," Corwin said. Sarepta's partner Roche had also stopped Elevidys shipments in certain countries outside the U.S. Shares of Sarepta surged 36% to $18.85 in premarket trading. They have fallen more than 80% since the first Elevidys-related death was reported in March. Error while retrieving data Sign in to access your portfolio Error while retrieving data Error while retrieving data Error while retrieving data Error while retrieving data
