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Day 3 Of Tasty's 7-Day Make-Ahead Meal Plan

It's pasta night!

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It's day three of Tasty's Make-Ahead Meal Plan.

You're almost halfway through the week! Today's breakfast is a Greek yogurt green smoothie. Lunch is veggie tacos, and dinner is a super simple one-pot spinach and tomato pasta. For a classic snack: carrot sticks with homemade hummus.

DAY THREE RECIPES: Find complete instructions below. For a printable doc with the entire week's recipes, click here.

Let's get cooking!

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Jenny Chang/BuzzFeed
Jenny Chang/BuzzFeed

For breakfast: a grab-and-go green smoothie that's sweetened with bananas.

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Greek Yogurt Green Smoothie

Taylor Miller/BuzzFeed

Ingredients:

1 cup baby spinach

1 banana, sliced

¼ cup Greek yogurt

½ cup water

½ cup ice

Preparation:

1. Combine spinach, banana, Greek yogurt, water, and ice in a blender and blend until smooth.

2. Enjoy!

*Vegan/Vegetarian Substitution: Omit the Greek yogurt and replace with 3 oz. silken tofu and a quarter of an avocado. If the smoothie is too thick, increase the amount of water.

Jenny Chang/BuzzFeed

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Jenny Chang/BuzzFeed

Lunch will take you about 15 minutes to prep this morning. You'll have to peel and dice some potatoes, then microwave them until tender — but after that, you just assemble everything, pack it up, and lunch is done. (Still hungry after lunch? Include a side of those veggies you roasted — you'll have some extra to spare.)

Vegetarian Black Bean and Sweet Potato Tacos

Taylor Miller/BuzzFeed

Ingredients:

¼ cup diced sweet potato (⅓ of a sweet potato)

1 teaspoon olive oil

¼ teaspoon kosher salt

¼ teaspoon ground black pepper

2 corn tortillas

¼ cup canned black beans, drained and rinsed

¼ cup pico de gallo (meal prepped, see recipe)

¼ of an avocado, diced

2 tablespoons chopped cilantro

2 lime wedges

Preparation:

1. Toss sweet potatoes with olive oil, salt, and pepper in a microwave-safe bowl and microwave until tender, about 2 minutes.

2. Heat tortillas in a dry skillet over low heat and fill with cooked sweet potatoes, black beans, pico de gallo, and avocado. Garnish with cilantro and serve with lime wedges.

3. Enjoy!

Note: Make sure to save the rest of the sweet potato and avocado. You'll use them later in the week.

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Jenny Chang/BuzzFeed
Jenny Chang/BuzzFeed

It's pasta night! This simple one-pot pasta is loaded with tomatoes, garlic, and chicken to make it super savory.

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One-Pot Spinach and Tomato Pasta

Taylor Miller/BuzzFeed

Makes 2 servings

Ingredients:

4 ounces dried whole wheat penne

1 tablespoon plus 1 teaspoon olive oil

Half a yellow onion, diced

2 cloves garlic, minced

¼ teaspoon red pepper flakes

¾ cup canned diced tomatoes with juice (the rest of the can)

½ teaspoon kosher salt

¼ teaspoon ground black pepper

1 cup shredded rotisserie chicken

1 cup baby spinach

Preparation:

1. Bring a large pot of salted water to a boil and cook pasta as per packaging instruction — reserving ¾ cup of pasta water. Drain pasta in a colander and place pot back on stovetop over medium heat

2. To the pot, add olive oil, diced onion, garlic, and red pepper flakes and cook until fragrant, about 2 minutes. Add diced tomatoes, salt, pepper, and reserved pasta water, and simmer until reduced by half, about 4 minutes.

3. Add the pasta back to the pot along with the shredded chicken and spinach, and stir to combine.

3. Enjoy half of it now, then store the leftovers in the fridge for the rest of the week.

*Vegan/Vegetarian Substitution: Omit the shredded chicken and replace with 1 cup chickpeas.

Jenny Chang/BuzzFeed

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Jenny Chang/BuzzFeed

Remember that hummus you prepped a few days ago? Just pair it with some classic carrot sticks and your snack is done!

Carrot Sticks and Hummus

Ingredients:

2 carrots

⅓ cup hummus (meal prepped, see recipe)

Preparation:

1. Peel and cut carrots into spears and serve with hummus.

2. Enjoy!

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And before you go to sleep, let's roast the rest of those veggies you prepped.

Taylor Miller/BuzzFeed

Just bake them on a parchment-lined sheet tray in a 400°F (204˚C) oven until tender and browned, about 20 minutes. These will get you through the rest of the week.

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See a video with all of today's recipes below:

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You did it — day three is down!

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Ready for day four? Click here to get the recipes.

Jenny Chang/BuzzFeed

* Note: These recipes are part of a week-long budget meal plan that includes meal prepping several items in advance — like cooking grains or roasting veggies. That way, you spend less time cooking and more time eating during the week. Vegan and vegetarian substitutions are not included in the shopping list.

JUMP TO:
Overview | Prep Day | Day One | Day Two | Day Three | Day Four | Day Five | Day Six | Day Seven

EXTRAS:
Grocery List | Calendar | Printable Recipes | Money-Saving Tips | Things To Know

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Need easy dinner ideas?

These meals will make your weeknights way simpler. (And tastier!)

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