Simple, nourishing, and colorful—these meals combine protein, carbs, and veggies to keep your plate healthy and satisfying.

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✅ 1. Rice with Carrots, Beans, Meatloaf, Tomato, Cucumber, Broccoli & Cabbage

Ingredients:

• 1/2 cup cooked white rice

• 1/4 cup cooked beans (black or pinto)

• 1 slice meatloaf

• 1/4 cup shredded carrots

• 1/4 cup broccoli florets

• 1/4 cup shredded cabbage

• 4–5 cherry tomatoes, halved

• 1/4 cup cucumber slices

Instructions:

1. Steam or boil the rice until fluffy.

2. Steam the broccoli and cabbage until tender.

3. Reheat or prepare the meatloaf.

4. Arrange rice in a bowl or plate. Add beans, meatloaf, steamed veggies, and raw vegetables (carrots, tomato, cucumber) around the sides.

5. Serve warm.

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✅ 2. Brown Rice, Beans, Ground Beef, Squash, Tomato, Alfalfa & Cucumber

Ingredients:

• 1/2 cup cooked brown rice

• 1/4 cup cooked beans

• 1/4 cup ground beef (lightly seasoned)

• 1/4 cup steamed squash (zucchini or yellow squash)

• 1 small tomato, diced

• A handful of alfalfa sprouts

• 1/4 cup cucumber slices

Instructions:

1. Cook the brown rice until soft.

2. Sauté ground beef in a pan with salt and pepper.

3. Steam the squash until just tender.

4. Place rice in a bowl and arrange beans, beef, squash, tomato, cucumber, and alfalfa around it.

5. Serve warm or room temperature.

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✅ 3. Rice, Breaded Chicken Fillet, Corn Cream & Cabbage

Ingredients:

• 1/2 cup cooked white rice

• 1 breaded chicken fillet (baked or pan-fried)

• 1/4 cup corn cream (blend boiled corn, milk, salt, and a little butter)

• 1/4 cup steamed or sautéed cabbage

Instructions:

1. Cook rice and keep warm.

2. Bread and cook chicken fillet until golden and cooked through.

3. Blend cooked corn with milk and butter for a smooth corn cream. Heat gently.

4. Steam or sauté cabbage.

5. Plate rice, top with chicken, corn cream, and cabbage.

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✅ 4. Rice, Beans, Grilled Beef, Peas, Potatoes, Lettuce & Tomato

Ingredients:

• 1/2 cup cooked white rice

• 1/4 cup cooked beans

• 1 portion grilled beef (approx. 100g)

• 1/4 cup boiled peas

• 1/4 cup boiled potato cubes

• 1/2 cup shredded lettuce

• 1/2 tomato, sliced

Instructions:

1. Grill beef with light seasoning until medium or to your liking.

2. Cook rice, beans, potatoes, and peas.

3. Prepare fresh lettuce and tomato.

4. Plate rice in the center, surround with beef, beans, peas, potatoes, and raw salad.

5. Serve warm.

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✅ 5. Zucchini Pasta, Meat, Lettuce Salad with Tomato & Arugula

Ingredients:

• 1 cup zucchini noodles (zoodles)

• 1 portion cooked meat (grilled chicken or beef strips)

• 1/2 cup lettuce leaves

• 1/2 medium tomato, sliced

• A handful of arugula

Instructions:

1. Use a spiralizer to make zucchini noodles. Lightly sauté or steam them.

2. Grill or pan-cook meat slices until done.

3. Assemble lettuce, tomato, and arugula as a side salad.

4. Serve zucchini noodles topped with meat, and salad on the side.

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✅ 6. Rice, Beef Stroganoff, Lettuce, Tomato, Cabbage & Carrot

Ingredients:

• 1/2 cup cooked rice

• 1/3 cup beef stroganoff (beef strips with mushrooms, onion, and light cream sauce)

• 1/4 cup shredded lettuce

• 1/4 cup shredded cabbage

• 1/4 cup grated or steamed carrot

• 1/2 tomato, chopped

Instructions:

1. Prepare beef stroganoff: sauté beef, onions, and mushrooms; add light cream and simmer.

2. Cook rice and let rest.

3. Chop and prepare fresh vegetables or lightly steam cabbage and carrot if preferred.

4. Serve rice topped with stroganoff and vegetables arranged on the side.