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Don’t Forget Frozen Meals in Your Work Week Lunch Plan

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The editors at EatingWell magazine have lots of budget-friendly ideas for work week lunches. One we love: Stash a few EatingWell frozen entrées in the office freezer for those days when you don’t have time to pack lunch or go out.

Plan Ahead for Healthy Lunches

A little meal-prep effort in the evening – or better yet, over the weekend – sets you up for healthy, affordable lunches all week long.

Check out this new 1-Week Meal Plan of Healthy Budget-Friendly Lunches for Work for some great salad recipes, bento box tips and a protein-packed sandwich suggestion.

Follow @EatingWellFrzn on Facebook, Instagram and Twitter for tips, ideas, news and more.

Score Big with Our Steak Carne Asada Nachos

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Need a good recipe for your party while you watch the game this weekend? These nachos are a quick and easy crowd-pleaser. Score!

We call this nacho-licious

You don’t have to trek to your local sports bar to get a great plate of nachos. With a few basic ingredients, you can transform an EatingWell® entrée into a Sunday snack everyone will be clamoring to dip into.

INGREDIENTS
• 1 EatingWell Steak Carne Asada frozen entrée
• Tortilla chips
• 1/3 cup shredded cheese
• 1/3 cup chopped red onion
• Cilantro, chopped
• Guacamole, pico de gallo & sour cream, for dipping
• Lime wedges, for garnish

DIRECTIONS
• Heat Steak Carne Asada frozen entrée according to package directions.
• Preheat oven to 375 degrees.
• Once entrée is cooked, combine steak & vegetables together (mix in rice if you prefer).
• Line baking sheet with tortilla chips & top with cheese, onions & Steak Carne Asada mixture.
• Bake for 8-10 minutes until cheese is melted.
• Sprinkle chopped cilantro on top & serve with guacamole, pico de gallo & sour cream.

Looking for more frozen food hacks? Follow us @EatingWellFrzn on Facebook, Instagram and Twitter to see more, or post your own yummy inventions and tag us @EatingWellFrzn!

Time to Hit Refresh

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Forget traditional resolutions. Keep your health journey on track by choosing a few small changes to kick off the new year. Here are a few ideas:

 Work it out

The Centers for Disease Control and Prevention recommends aiming for 150 minutes of moderate exercise (like brisk walking) each week. If you aren’t active today, start slowly and build up to this goal. Cool fact: A single workout can make you feel better about the way you look, according to a review of research in the Journal of Health Psychology.

 Be kind to yourself

Instead of criticizing what you see in the mirror, try practicing a little body kindness instead. Acknowledge the benefits of your thick calves (hey, super stair-climber!) or strong hands (open this jar for me?). Cut back on social media, which can be swirl of unfair and unnecessary comparisons to other people. And think beyond weight or shape—focus on your emotional wellbeing too.

Eat your way to healthy

Don’t eliminate foods you love—just be moderate and sensible about amount and frequency. Prioritize veggies, beans and whole grains. Cook healthy meals at home when you can, and supplement with our nutritious EatingWell® frozen entrées when time is tight.

Check out these satisfying dinners that are just 400 calories each:
• Spaghetti Squash with Roasted Tomatoes, Beans & Almond Pesto
• Chicken Tacos with Tangerine-Lime Crema
• Orange-Sesame Salmon with Quinoa & Broccolini

Looking for more ideas? Check out this 7-day meal plan from the editors of EatingWell magazine.

Follow @EatingWellFrzn on Facebook, Instagram and Twitter for tips, ideas, news and more.

Frozen Food Hack: Thai Style Peanut Chicken Spring Rolls

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Want to wow your guests? Whip up these spring rolls and take full credit for your restaurant-level appetizer game.

 Simple and delicious

Seriously, do you know a better pairing than SIMPLE and DELICIOUS? Follow this shortcut to put peanuty goodness on the table in just 10 minutes.

INGREDIENTS
• 1 EatingWell Thai Style Peanut Chicken frozen entrée
• Rice paper
• Hoisin sauce
• Peanut butter
• Crushed peanuts

DIRECTIONS
1. Heat Thai Style Peanut Chicken entrée according to package directions.
2. While entrée is cooking, fill a shallow dish with warm water and soak rice paper for 20 seconds to soften.
3. Lay wrapper flat on plate. Spoon cooked entrée on top and wrap.
4. Repeat the process until entrée is gone.

SAUCE DIRECTIONS
1. In a small bowl, combine 1 tbsp. of hoisin sauce and 1 tbsp. of peanut butter.
2. Mix until well combined and top with crushed peanuts.

Makes 3-4 spring rolls.

Serve and enjoy!

Looking for more frozen food hacks? Follow us on Facebook, Instagram and Twitter to see more, or post your own yummy inventions and tag us @EatingWellFrzn!

Good Carbs? Yes, They’re Real!

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Eating clean doesn’t mean giving up carbs. (Phew!) It just means choosing the right kinds of healthy carbs that are packed with fiber, nutrients and antioxidants.

The #1 rule: eat whole grains instead of refined grains and sugar. The cleanest whole grains are those that look the most like they did when harvested—think quinoa, brown rice and oats. But whole wheat pasta and whole grain bread are good options too. You just need to know what to watch for when you hit the grocery store.

• Bread: Look for brands containing no more than 200mg of sodium per slice and no sugars in the ingredient
list.
• Pasta: Is whole grain or whole wheat flour the first ingredient on the label? Don’t confuse this with
enriched wheat-flour pasta.
• Rice: Brown, purple, black and red rice are all whole grains and naturally gluten-free.
• Tortillas: For flour tortillas, look for whole grain or whole wheat flour as the first ingredient. Corn
tortillas are also a good option. Watch out for added sugars, like corn syrup.

Beyond whole grains, try potato gnocchi—grab our Gnocchi with Garden Vegetables frozen entrée—or barley,
legumes, sweet potatoes, cruciferous veggies, bananas… Yes, bananas. There are so many ways to get the
health benefits of good carbs!

EatingWell frozen meals feature a range of tasty and satisfying whole grains and other good carbs, and our pals at EatingWell magazine have compiled dozens of recipes and awesome low-carb meal plans that help you get the nutrients you need.

Follow EatingWell® frozen entrées on Facebook, Instagram and Twitter for tips, ideas, news and more.

When You Don’t Have Time to Cook

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Hey, we get it, you’re super busy. We are, too! But that doesn’t mean nutritious eating goals should be tossed out with last week’s rotten produce.

Want to know what a week of stress-free, healthy, ridiculously tasty lunches and dinners could look like? Read on. Prep takes 30 minutes or less on each and every option shown here.

Day 1:
• Lunch – Turkey Apple Cheddar Sandwich with carrot sticks or bell pepper slices
• Dinner – Grilled Pizza with Prosciutto, Corn & Basil

Day 2:
• Lunch – EatingWell Chicken & Fingerling Potatoes frozen entrée
• Dinner – Mediterranean Chickpea Quinoa Bowl (pictured above)

Day 3:
• Lunch – Leftover Mediterranean Chickpea Quinoa Bowl from Day 2
• Dinner – Skillet Chicken with Cranberries & Apples with a side of quick-cooking wild rice

Day 4:
• Lunch – EatingWell Gnocchi with Garden Vegetables frozen entrée
• Dinner – Green Goddess Salad with Chicken (Tip: make the dressing ahead and sub in pre-cooked chicken from the store)

Day 5:
• Lunch – Leftover Green Goddess Salad with Chicken from Day 4
• Dinner – Ravioli & Vegetable Soup

Day 6:
• Lunch – Chipotle Chicken Quinoa Burrito Bowl (Tip: make extra quinoa on Day 2 so you can use it for this recipe, too)
• Dinner – EatingWell Chicken & Wild Rice Stroganoff frozen entrée

Day 7:
• Lunch – Leftover Ravioli & Vegetable Soup from Day 5
• Dinner – Turkey & Balsamic Onion Quesadillas with a side of steamed vegetables (Tip: frozen veggies are A-OK!)

And there you have it. You can totally do this.

For more meal plans and awesome recipes, check out the EatingWell magazine site. For the latest on our frozen entrées, follow us on Facebook, Instagram and Twitter.

Going Gluten-Free? We’ve Got You Covered

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Whether you have a gluten intolerance, celiac disease, or just a curiosity about the gluten-free lifestyle, here’s what you need to know.

What is gluten?
Found in wheat, barley, rye, and triticale (a cross between rye and wheat), gluten is a protein created when two sub-proteins combine with water. Gluten contributes to several characteristics in food, including structure, texture, and kneadability.

What am I missing if I go gluten-free?
Gluten contains nutrients that are key to a balanced diet, but you can find them in plenty of other foods:
• Calcium: Broccoli, milk, yogurt, cheese, collard greens, almonds, amaranth, teff
• Iron: Fish, meat, chicken, beans, nuts, seeds, eggs, amaranth, quinoa, teff
• Vitamin B: Eggs, milk, meat, fish, orange juice, beans, nuts, seeds, gluten-free whole grains
• Vitamin D: Fortified milk and yogurt, egg yolks, salmon, sardines, tuna
• Fiber: Fruits, vegetables, beans, amaranth, quinoa, millet, buckwheat, sorghum, teff, flax

Tips for shopping, cooking & eating
First, bookmark this Gluten-Free Foods List prepared by a registered dietician at EatingWell magazine. Navigating stores and restaurants can be challenging, but trust us, this list covers just about everything!

A few highlights:
1) Look for gluten-free pastas like bean, corn, rice and quinoa noodles.
2) Hummus is an easy-to-make or easy-to-find, naturally gluten-free dip.
3) Enjoy fresh, whole foods or…
4) Blend fruits and veggies for gluten-free smoothies brimming with healthy nutrients and protein.

When you need something super quick and tasty, try one of our seven gluten-free EatingWell frozen entrées! Choose from Chicken & Wild Rice Stroganoff, Cherry Port Pork, Chicken & Fingerling Potatoes, Butter Chicken Masala, Steak Carne Asada, French Inspired Chicken or Korean Inspired Beef.

For more tips and ideas, follow EatingWell® frozen entrées on Facebook, Instagram and Twitter.

Frozen Food Hack: Vermont Cheddar Mac & Cheese Pizza

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OK, you love mac & cheese and you love pizza. Who doesn’t?! This combo is going to make your day…and make you wonder why you didn’t think of it yourself.

A cheesy match made in heaven
Take the fresh snap of broccoli and sharp, deliciousness of Vermont white cheddar and layer it over Alfredo sauce and mozzarella. This. Is. Amazing.

INGREDIENTS
• 1 EatingWell Vermont Cheddar Mac & Cheese frozen entrée
• Pre-made full size pizza crust
• ¼ cup alfredo sauce
• ¼ cup shredded mozzarella cheese
• Fresh oregano

DIRECTIONS
1. Preheat oven to 350 degrees.
2. Cook frozen entrée according to package directions.
3. While entrée is cooking, spread Alfredo sauce on pre-made pizza crust.
4. Spoon cooked Vermont Cheddar Mac & cheese contents onto pre-made pizza crust, sprinkle with cheese and top with fresh oregano.
5. Bake for 10-15 minutes, or until cheese is golden brown.

Slice it up, plate it, and devour the gooey, cheesy goodness.

Looking for more frozen food hacks? Follow us on Facebook, Instagram and Twitter to see more, or post your own yummy inventions and tag us @EatingWellFrzn!

Stick to the Plan, Man! Try Weekend Meal Prep

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No matter how good your intentions may be, sticking to a nutritious meal plan can be tough. Shortcuts and temptations are EVERYWHERE! The solution? Weekend meal prep.

Don’t be intimidated by planning and prepping meals for a full week. Start with one or two new recipes to keep things interesting, and make sure your kitchen is stocked with ingredients for familiar dishes you already know how to cook. Tuck a few EatingWell frozen entrées in the freezer to fill gaps during the week, or take them to work so you can resist those greasy street tacos at lunchtime.

Break it down
On meal prep day, tackle the basics for both your new and old recipes so on weeknights you can just throw things into a skillet, pot, or oven.

  • Cook a protein. Prepare enough for two recipes, or one recipe plus leftovers. Extra roasted chicken makes a perfect salad topping, or can be tossed into a pasta bake.
  • Cook a whole grain. Prepare a big batch of quinoa or brown rice to use as a base for simple stir-fry or grain bowls.
  • Chop vegetables. Slice and dice so raw veggies are ready to cook, or roast or grill them so they can be easily reheated as a side dish or stirred into an omelet.

Try to knock out one full make-ahead meal, too, so you can just heat and eat during the week. Casseroles and soups work especially well. If you’re really feeling ambitious, double the recipe and freeze half for later!

Get ultra-organized (if that’s your thing)
For a little extra help and inspiration, check out the Menu Planner created by the experts at EatingWell magazine. You can use this tool to create daily or weekly menus, print shopping lists, calculate your calorie intake, and follow your progress toward reaching your personal health goals.

For more tips and ideas, follow EatingWell™ frozen entrées on Facebook, Instagram and Twitter.

Frozen Food Hack: Korean Inspired Beef Lettuce Wraps

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Our Korean Inspired Beef entrée is delicious on its own…but is it really fair to keep it all to yourself? Turn it into a fresh appetizer to share!

3 ingredients + 3 steps = yum

A simple conversion of this frozen entrée into lettuce wraps not only amps up the veggie factor, it also makes it shareable. Super easy, super tasty. Grab a friend and enjoy.
INGREDIENTS

  • 1 EatingWell Korean Inspired Beef frozen entrée
  • 1 head of butter lettuce
  • ½ cup scallions, finely chopped

DIRECTIONS

  1. Cook Korean Inspired Beef frozen entrée according to package directions.
  2. While the entrée is cooking, break off lettuce leaves and rinse.
  3. Spoon Korean Inspired Beef mixture into lettuce cups and top with scallions.

Makes 3-4 wraps.

For more frozen food hacks—like delicious Cherry Port Pork sliders—follow us on Facebook, Instagram and Twitter. Got your own ideas? Post your yummy inventions and tag us @EatingWellFrzn!