3. Choose your Protein

Next up, choose your source of protein! If you’re a vegetarian, there is always the choice of substituting your meats for tofu or beans.

• Chicken:
• Grilled chicken breast is always great with a spinach salad or with fajitas and bell peppers.
• Beef:
• Stir-fry beef and broccoli is always a time-saver. Just mix sliced beef, broccoli, and onions in a pan; add some flavor with soy sauce, ginger, and brown sugar and you’ve got yourself a meal.
• Tofu/meat substitutes:
• For you vegetarians out there, as you already know tofu is a great alternative for protein. But even if you aren’t vegetarian, tofu and meat substitutes are awesome for Meatless Mondays. Tofu and bok choy soup combined with rice is a one-pot wonder! Now you don’t have to wash multiple pans! 
• Fish:
• From salmon to tilapia, the options are endless. As a bonus, having fish once a week to switch up your protein options will help you reduce your carbon footprint. You can buy frozen fish fillets for convenience.

4. Additional Items to Add Flavor

The following are optional, but it’s always nice to add some extras to spice up your meal:

• Mushrooms:
• Adding some mushroom to your pasta or rice with beef always increases the flavor in your dish, while adding nutrients.
• Green Onions or Cilantro:
• Green onions and cilantro always taste great — you don’t need much, just a few sprinkles. Add some to your potatoes or your tacos.
• Bell Peppers:
• Rather than putting them in the vegetable section, I thought they belonged here. Bell peppers add flavor and color rather than filling you up.
• Garlic/Onions: 
• If you are going to make some stir-fry adding chopped garlic and onions will bring a wonderful aroma and some healthy flavor to your meal.

5. On the Side: Fruits

To finish your meal, fruits are a great alternative to sugary desserts. Pack some on the side and you’ve got the perfect meal.