Patient resources / Colonel’s Recipes
A little inspiration for your kitchen
Colonel’s Recipes
Simple ingredients.
Good food.
Healthy eating can start with something simple. Explore easy meal ideas made with everyday ingredients, short steps, and a little encouragement from Colonel.
Find something to make
Meet Colonel, your friendly recipe companion.
Small steps, everyday
A friendly face.
A fresh idea.
Colonel brings the smiles; this seven-day collection brings ideas for your table. Start with a quick breakfast, a no-cook lunch, or an easy dinner, then mix and match your favorites.
These meal ideas are for our patients and their families—not for pets.
One week. Plenty of possibilities.
Seven days of simple meals
Breakfast, lunch, and dinner ideas for two people. Each meal pairs protein with vegetables or fruit and a carbohydrate, such as oats, potatoes, rice, or whole-grain bread. Choose a day to see all three recipes.
Mix and match the meals to suit your week. Portions are starting points, not a prescribed diet. Times are estimates and assume cooked rice and fully cooked chicken where listed.
Day 1View 3 meals
Breakfast
Spinach eggs & toast
Eggs · spinach and tomatoes · whole-grain toast
Ingredients for two
- 4 eggs
- 2 cups spinach
- 2 slices whole-grain bread
- 2 teaspoons olive oil
- 1 cup cherry tomatoes
Three simple steps
- Warm oil in a skillet; cook washed spinach until wilted.
- Beat eggs, add to the pan, and stir until firm with no runny egg remaining.
- Toast bread. Divide eggs, toast, and washed, halved tomatoes between two plates.
Lunch
Chicken cucumber wraps
Chicken and yogurt · cucumber and romaine · whole-wheat tortilla
Ingredients for two
- 8 ounces fully cooked chicken, chopped
- 2 whole-wheat tortillas
- 1 cup chopped cucumber
- 1 cup chopped romaine
- ¼ cup plain Greek yogurt
- 1 tablespoon lemon juice
Three simple steps
- Wash and chop vegetables.
- Mix chicken with yogurt and lemon juice. Divide between tortillas with cucumber and romaine.
- Roll up and serve.
Dinner
Lemon chicken, broccoli & rice
Chicken · broccoli · brown rice
Ingredients for two
- 12 ounces boneless skinless chicken breast, cut into small pieces
- 3 cups broccoli florets
- 1 tablespoon olive oil
- 1 tablespoon lemon juice
- ½ teaspoon garlic powder
- 1½ cups cooked brown rice
Three simple steps
- Start rice according to package directions, or use plain microwave brown rice.
- Heat oil in a skillet. Add chicken and garlic powder; cook, turning, until a thermometer reads 165°F.
- Steam broccoli until tender. Add lemon juice to chicken; divide with broccoli and hot rice.
Day 2View 3 meals
Breakfast
Berry yogurt & oat bowls
Greek yogurt · berries · oats
Ingredients for two
- 1½ cups plain Greek yogurt
- 1 cup berries
- ½ cup rolled oats
- 2 tablespoons unsalted chopped walnuts
Three simple steps
- Wash berries.
- Divide yogurt between two bowls; add berries, oats, and walnuts.
- For softer oats, stir them into yogurt and refrigerate overnight before adding toppings.
Lunch
Chickpea crunch pitas
Chickpeas · cucumber and tomatoes · whole-wheat pita
Ingredients for two
- 1 can (15 ounces) no-salt-added chickpeas, drained and rinsed
- 1 cup diced cucumber
- 1 cup diced tomatoes
- 2 small whole-wheat pitas
- 1 tablespoon olive oil
- 1 tablespoon lemon juice
Three simple steps
- Wash and dice vegetables.
- Toss chickpeas and vegetables with oil and lemon juice.
- Divide into pitas; serve any extra filling alongside.
Dinner
Salmon, green beans & potato
Salmon · green beans · potato
Ingredients for two
- 2 salmon fillets (5 ounces each)
- 2 medium potatoes
- 3 cups green beans
- 2 teaspoons olive oil
- 1 tablespoon lemon juice
Three simple steps
- Heat oven to 400°F. Scrub potatoes, pierce with a fork, and microwave on a suitable plate until tender, about 8–12 minutes; turn halfway and use care with steam.
- Place salmon and washed green beans on a lined baking sheet. Drizzle with oil and lemon.
- Bake about 12–18 minutes, until salmon reaches 145°F and beans are tender. Divide with potatoes.
Day 3View 3 meals
Breakfast
Banana peanut butter oats
Milk and peanut butter · banana · oats
Ingredients for two
- 1 cup rolled oats
- 2 cups milk
- 1 banana
- 2 tablespoons unsalted peanut butter
- ¼ teaspoon cinnamon
Three simple steps
- Cook oats in milk according to package directions, stirring to prevent sticking.
- Divide into bowls. Stir one tablespoon peanut butter into each.
- Top with sliced banana and cinnamon.
Lunch
Tuna & white bean toast plates
Tuna and beans · cucumber and tomatoes · whole-grain toast
Ingredients for two
- 1 can (5 ounces) canned light tuna, drained
- 1 can (15 ounces) no-salt-added white beans, drained and rinsed
- 2 slices whole-grain bread
- 1 cup diced cucumber
- 1 cup halved tomatoes
- 1 tablespoon olive oil
- 1 tablespoon lemon juice
Three simple steps
- Wash and cut vegetables; toast bread.
- Combine tuna, beans, cucumber, and tomatoes with oil and lemon juice.
- Divide onto two plates with toast.
Dinner
Turkey veggie pasta
Turkey · zucchini and tomatoes · whole-wheat pasta
Ingredients for two
- 12 ounces lean ground turkey
- 4 ounces dry whole-wheat pasta
- 1 medium zucchini, diced
- 1 can (14½ ounces) no-salt-added diced tomatoes
- 1 teaspoon olive oil
- 1 teaspoon dried Italian herbs
Three simple steps
- Cook pasta according to package directions.
- Heat oil in a skillet. Add turkey and break into small pieces; cook until it reaches 165°F.
- Add washed, diced zucchini, tomatoes with juice, and herbs. Simmer 8–10 minutes until zucchini is tender. Toss with drained pasta and divide.
Day 4View 3 meals
Breakfast
Veggie breakfast tortillas
Eggs · pepper and spinach · whole-wheat tortilla
Ingredients for two
- 4 eggs
- 2 small whole-wheat tortillas
- 1 bell pepper, diced
- 1 cup spinach
- 2 teaspoons olive oil
Three simple steps
- Wash and prepare vegetables. Heat oil; sauté pepper until softened, then add spinach.
- Beat eggs, add to pan, and scramble until firm with no runny egg remaining.
- Warm tortillas according to package directions. Divide filling between them.
Lunch
White bean spinach rice bowls
White beans · spinach and tomatoes · brown rice
Ingredients for two
- 1 can (15 ounces) no-salt-added white beans, drained and rinsed
- 1 can (14½ ounces) no-salt-added diced tomatoes
- 3 cups spinach
- 1½ cups cooked brown rice
- 1 teaspoon olive oil
- ½ teaspoon dried Italian herbs
Three simple steps
- Heat oil, beans, tomatoes with juice, and herbs in a skillet. Simmer 8 minutes.
- Stir in washed spinach until wilted and everything is hot.
- Divide over hot rice. Reheat previously cooked rice to 165°F.
Dinner
Chicken pepper skillet
Chicken · peppers and onion · whole-wheat tortillas
Ingredients for two
- 12 ounces boneless skinless chicken breast, sliced thinly
- 2 bell peppers, sliced
- 1 small onion, sliced
- 4 small whole-wheat tortillas
- 1 tablespoon olive oil
- ½ teaspoon ground cumin
Three simple steps
- Wash peppers. Heat oil in a large skillet; cook peppers and onion until tender, then move to a clean plate.
- Cook chicken with cumin in the skillet until it reaches 165°F. Return vegetables and heat through.
- Warm tortillas; divide chicken and vegetables between four tortillas, two per person.
Day 5View 3 meals
Breakfast
Apple cinnamon yogurt bowls
Greek yogurt · apple · oats
Ingredients for two
- 1½ cups plain Greek yogurt
- 1 apple, diced
- ½ cup rolled oats
- 2 tablespoons unsalted chopped walnuts
- ¼ teaspoon cinnamon
Three simple steps
- Wash and dice apple.
- Divide yogurt between bowls and top with apple, oats, walnuts, and cinnamon.
- For softer oats, mix with yogurt the night before and refrigerate.
Lunch
Egg salad & carrot plates
Eggs and yogurt · carrots · whole-grain bread
Ingredients for two
- 4 eggs
- ¼ cup plain Greek yogurt
- 1 teaspoon mustard
- 4 slices whole-grain bread
- 2 cups carrot sticks
Three simple steps
- Place eggs in a saucepan and cover with cold water by 1 inch. Bring to a boil, turn off heat, cover, and let stand 12 minutes. Cool in ice water; whites and yolks should be firm.
- Peel and chop eggs. Mix with yogurt and mustard.
- Make two sandwiches and serve with washed carrot sticks.
Dinner
Tofu broccoli rice skillet
Tofu · broccoli and carrots · brown rice
Ingredients for two
- 1 package (14 ounces) firm tofu, drained and cubed
- 3 cups broccoli florets
- 1 cup sliced carrots
- 1½ cups cooked brown rice
- 1 tablespoon olive oil
- 1 tablespoon reduced-sodium soy sauce
- ½ teaspoon garlic powder
Three simple steps
- Pat tofu dry. Heat oil in a skillet and cook tofu 6–8 minutes, turning gently.
- Add washed vegetables, garlic powder, and ¼ cup water. Cover and steam until vegetables are tender, about 5–7 minutes.
- Stir in soy sauce; serve over hot rice. Reheat previously cooked rice to 165°F.
Day 6View 3 meals
Breakfast
Cottage cheese fruit toast
Cottage cheese · berries and banana · whole-grain toast
Ingredients for two
- 1½ cups cottage cheese
- 2 slices whole-grain bread
- 1 cup berries
- 1 banana
Three simple steps
- Wash berries; peel and slice banana.
- Toast bread and divide among plates.
- Serve with cottage cheese and fruit.
Lunch
Black bean sweet potatoes
Black beans and yogurt · tomatoes and romaine · sweet potato
Ingredients for two
- 2 medium sweet potatoes
- 1 can (15 ounces) no-salt-added black beans, drained and rinsed
- 1 cup chopped tomatoes
- 1 cup chopped romaine
- ¼ cup plain Greek yogurt
- ½ teaspoon ground cumin
Three simple steps
- Scrub and pierce sweet potatoes. Microwave on a suitable plate until tender, about 8–12 minutes, turning halfway; use care with steam.
- Heat beans with cumin and 2 tablespoons water until hot. Wash and chop vegetables.
- Split potatoes and top with beans, tomatoes, romaine, and yogurt.
Dinner
Fish, peas & couscous
Fish · peas and carrots · whole-wheat couscous
Ingredients for two
- 2 white fish fillets (5 ounces each), thawed if frozen
- 3 cups frozen peas and carrots
- ¾ cup dry whole-wheat couscous
- 2 teaspoons olive oil
- 1 tablespoon lemon juice
- ½ teaspoon dried Italian herbs
Three simple steps
- Heat oven to 400°F. Place fish on a lined baking sheet; add oil, lemon, and herbs.
- Bake about 12–18 minutes, until fish reaches 145°F; thicker fillets may take longer.
- Cook vegetables and couscous according to their packages. Divide with fish.
Day 7View 3 meals
Breakfast
Tomato spinach egg toast
Eggs · spinach and tomatoes · whole-grain toast
Ingredients for two
- 4 eggs
- 2 cups spinach
- 1 cup halved cherry tomatoes
- 2 slices whole-grain bread
- 2 teaspoons olive oil
Three simple steps
- Wash vegetables. Heat oil and cook tomatoes and spinach until tender.
- Beat eggs, add to pan, and cook until firm with no runny egg remaining.
- Serve divided over two slices of toast.
Lunch
Chicken hummus pitas
Chicken and hummus · cucumber and carrots · whole-wheat pita
Ingredients for two
- 8 ounces fully cooked chicken, chopped
- 2 small whole-wheat pitas
- ¼ cup hummus
- 1 cup diced cucumber
- 1 cup grated carrots
Three simple steps
- Wash cucumber and carrots; dice and grate.
- Spread hummus inside pitas. Add chicken and vegetables.
- Divide any extra filling between the plates and serve.
Dinner
Easy turkey & bean chili
Turkey and beans · pepper and tomatoes · brown rice
Ingredients for two
- 12 ounces lean ground turkey
- 1 can (15 ounces) no-salt-added kidney beans, drained and rinsed
- 1 can (14½ ounces) no-salt-added diced tomatoes
- 1 bell pepper, diced
- 1 small onion, diced
- 1 teaspoon olive oil
- 1 teaspoon mild chili powder
- 1½ cups cooked brown rice
Three simple steps
- Heat oil in a saucepan; soften washed, diced pepper and onion for 5 minutes.
- Add turkey, break into small pieces, and cook until it reaches 165°F.
- Add beans, tomatoes with juice, chili powder, and ½ cup water. Simmer 12–15 minutes. Divide over hot rice; reheat previously cooked rice to 165°F.
Shop once, top up as needed
Your weekly grocery list
Recipe amounts for two people making all 21 meals once. Check what you already have and adjust if you skip or swap a meal.
Protein & dairy
- 16 eggs
- 1½ pounds raw boneless skinless chicken breast
- 1 pound fully cooked chicken for lunches (separate from the raw chicken above)
- 1½ pounds lean ground turkey
- 2 salmon fillets, 5 ounces each
- 2 white fish fillets, 5 ounces each
- 1 package firm tofu, 14 ounces
- 1 can light tuna, 5 ounces
- 3¾ cups plain Greek yogurt
- 1½ cups cottage cheese
- 2 cups milk
- ¼ cup hummus
Vegetables & fruit
- 8 cups fresh spinach
- 6 cups broccoli florets
- 3 cups green beans
- 3 cups frozen peas and carrots
- 4 cups carrots (sticks, sliced, or grated as specified)
- 4 cups diced cucumber
- 5 cups fresh tomatoes or cherry tomatoes
- 2 cups chopped romaine
- 4 bell peppers
- 2 small onions
- 1 medium zucchini
- 2 medium potatoes
- 2 medium sweet potatoes
- 2 cups berries
- 2 bananas
- 1 apple
- Lemons or bottled lemon juice: 6 tablespoons juice
Grains & canned foods
- 12 slices whole-grain bread
- 8 whole-wheat tortillas (2 wrap-size, 6 small)
- 4 small whole-wheat pitas
- 2 cups rolled oats
- Brown rice to make 6 cups cooked; check your package’s yield
- 4 ounces dry whole-wheat pasta
- ¾ cup dry whole-wheat couscous
- 1 can no-salt-added chickpeas, 15 ounces
- 2 cans no-salt-added white beans, 15 ounces each
- 1 can no-salt-added black beans, 15 ounces
- 1 can no-salt-added kidney beans, 15 ounces
- 3 cans no-salt-added diced tomatoes, 14½ ounces each
Check your pantry
- Olive oil: have at least ⅔ cup on hand
- Unsalted peanut butter: 2 tablespoons
- Unsalted chopped walnuts: ¼ cup
- Reduced-sodium soy sauce: 1 tablespoon
- Mustard: 1 teaspoon
- Garlic powder, ground cumin, cinnamon, dried Italian herbs, and mild chili powder
A little preparation helps
Keep the week simple
Start with a few basics
Wash the produce you’ll use soon. Portion ingredients and cook a small batch of rice. Plain microwave rice and frozen vegetables are useful shortcuts.
Prep twice, not all seven days
Plan a short midweek refresh for fresh produce and cooked ingredients. Refrigerate leftovers promptly and use within 3–4 days; freeze portions you need later. Keep cooked lunch chicken chilled until serving.
Make easy swaps
Use plain frozen vegetables in place of fresh, following package directions. Swap brown rice for another cooked grain. Choose a protein that fits your preferences, and follow its cooking instructions.
Use a food thermometer: chicken and turkey 165°F, fish 145°F, and reheated leftovers 165°F. Recipe cooking times can vary. FoodSafety.gov cooking guide · Leftover storage tips
Good food starts with a conversation.
Your care team can help you talk through your nutrition goals and questions at your next visit.
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