1 ½ cups cooked Oatmeal (see recipe on our blog at


Apple Cinnamon smoothie (see recipe on our blog at


Veggie-Chicken Quesadilla

One 8” whole wheat tortilla, 1 cup spinach leaves, ½ cup mushrooms, 3 oz. sliced grilled chicken breast, and 1 oz. goat cheese


1 cup of fresh berries


3.5 oz. Baked salmon with avocado salsa (see recipe on our blog at

1 cup roasted cauliflower

**note** this meal plan provides 8 servings of fruits and vegetables. Following recommendations of the DASH Diet (dietary approaches to stop hypertension).

**note** the meal plan is a sample, not meant to work for each individual. To learn your individual nutrition needs, work with a registered and licensed dietician. Portion sizes, food preferences, health history, and goals will vary for each individual.

For more nutrient tips, contact Jamie at