“Heart to Health” Challenge: Day 6 Menu

Breakfast: You Are My Soy-mate” Soy-based Smoothie

Substituting soy milk – which is high in essential fatty acids, vitamins, and fiber – is a fantastic way to add a nutritious element to an already tasty drink!


  • 1 ripe banana
  • 2 cups strawberries
  • ¼ cup fresh kale
  • 1 cup soy milk
  • 2 tbsp honey (optional)


  1. In a blender, combine ingredients and puree until smooth. Serve with an optional drizzle of honey


Lunch: I Yam In Love With You” Yam Fries (3-4 servings)

Like the healthy potato wedges we featured in yesterday’s blog post, baked yam fries are a great substitute for fast food! Satisfy your cravings with this nourishing recipe!



  • 2 large yams or sweet potatoes
  • 2 tbsp olive oil
  • 1 tbsp chilli powder
  • 1/2 tsp cumin
  • ½ tsp garlic powder
  • ¼ tsp cayenne pepper



  1. Preheat oven to 425ºF
  2. Cut sweet potatoes into wedges
  3. Combine the spices together. Toss the wedges in olive oil and then toss them in the spice mixture, making sure each wedge is evenly coated
  4. Bake for 30 minutes, turning them over once halfway through.


Dinner: Udon Know How Much You Mean To Me” Udon Noodles Stir Fry

This hearty meal is full of a variety of flavours and uses only simple ingredients that you can easily find in your pantry!

Meal planner september, Budget meals - honey soy chicken and udon stir-fry


  • 2 tbsp olive oil
  • ¼ pound chicken breast, thinly sliced
  • 1 small onion, thinly sliced
  • ½ a red pepper, thinly sliced
  • ½ a green pepper, thinly sliced
  • 1 small carrot, thinly sliced
  • 1 tsp ginger, minced
  • 4 tbsp low-sodium soy sauce
  • ¼ cup water
  • 300g frozen udon noodles


  1. In a medium pot, boil half a pot of water. Add in frozen noodles to the boiling water. Stir the noodles until they completely separate. Drain noodles and rinse in cold water. Set aside.
  2. In a skillet, heat 1 tbsp of olive oil over moderately high heat. Add chicken, stir-fry until white. Set aside.
  3. Heat another 1 tbsp of olive oil in skillet over high heat. Add in veggies, ginger, soy sauce, and water. Stir-fry until veggies are ready.
  4. Add noodles and chicken, stir and cook for about 2 more minutes.

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