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🍏🥗 Welcome back to High Level Listening! In this episode, we dive deep into the world of healthy eating habits. Join us as we explore high-level vocabulary, practical tips, and personal experiences related to meal prepping, diet changes, and making smarter food choices. Whether you’re a seasoned health enthusiast or just starting to rethink your diet, this episode is perfect for enhancing your English while learning how to incorporate healthier eating habits into your daily life.
🥑 In This Episode:
Deep Dive into Healthy Eating: Discover key phrases and vocabulary to discuss healthy eating trends in both American and British English.
Personal Insights: Hear from Kat and Mark as they share their personal journeys and tips for embracing a healthier lifestyle.
Interactive Learning: We dissect each script to give you a clearer understanding of practical vocabulary and expressions you can use right away.
📝 Episode Highlights:
Discuss the shift towards whole foods and reduced processed foods.
Learn about the impact of small dietary changes over time.
Explore practical strategies like meal prepping and swapping unhealthy options for healthier alternatives.
🌟 Perfect For:
English learners looking to expand their vocabulary on health and lifestyle topics.
Anyone interested in combining English language learning with practical health tips.
Teachers seeking resourceful content for classroom discussions on healthy living.
🔗 Engage with Us:
Have you made any changes to your diet recently? What’s your take on meal prepping? Share your experiences and favorite tips in the comments below! We love to hear from our listeners and look forward to your insights.
👍 Like, Subscribe, and Hit the Bell Icon to stay updated with our latest podcasts and videos. Your journey to better health and enhanced English skills starts here!
By utilizing a weekly meal plan, you can ensure you and your family are maintaining healthy eating habits, exploring new recipes, and ultimately — saving time (and money!) in the grocery store and kitchen each week.
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Weekly Meal Plan
Grocery Costs
Pasta e Ceci: $7.05—$2.35 per serving
Shrimp Pasta Salad: $17.60—$2.20 per serving
Mexican Casserole: $16.80—$2.80 per serving
Greek Bowls: $19.20—$4.80 per serving
Grilled Pork Chop with Grilled Zucchini: $15.40—$3.85 per serving
Zucchini Banana Bread: $8.90—$.89 per serving
Please note the grocery costs are only an estimate based on the recipe’s serving size and on ingredient prices of a local grocery store. The generated shopping list above includes items like spices and other pantry staples you most likely have on hand, so we have left them out of the grocery estimate. To keep costs down and streamline groceries, refer to any Meal Plan Suggestions listed in blue above.
All Tutorials
How to Save Recipes | How to Create a Meal Plan | How to Use Shopping Lists | How to Customize Pre-Made Meal Plans
An Easier Way to Save
With our FREE service, you can save recipes, swap out recipes, and customize your meal plan! Register here and get started today, or log in to see your saved recipes. ENJOY!
Weekly Meal Plan Frequently Asked Questions
How Do I Sign Up to Receive Weekly Meal Plans?
Click here to sign up to receive our Weekly Meal Plans straight to your inbox each Sunday. You’ll need to create an account to save them to your recipe box.
I Have a Big Family – Can I Adjust How Many People I am Planning For?
Yes! Our Weekly Meal Plans are created with a family of 4 in mind. To adjust this to fit the needs of your family, simply press the “+” or “-” symbols underneath each dish to adjust the servings amounts. Doing this will also automatically update your shopping list. You can also adjust serving amounts in the shopping list. For help with this, click here for tutorials. Still stuck? Reach out to us at hello@wellplated.com.
How Do I Access My Previously-Saved Recipes?
Access your recipes here, or navigate to My Recipes in the site menu bar.
Why Should I Meal Plan?
Do you ever catch yourself asking “what should we have for dinner?” multiple times a week? By utilizing our Healthy Meal Plans – ask no more! Meal planning for yourself and a family can be a burdensome task, so let us help! When you follow a weekly meal plan, you can streamline your groceries, use up leftovers in a timely manner, maintain healthy (but delicious!) eating habits, and save time and money each week.
Join today and start saving your favorite recipes
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Halloumi already understood the assignment. Salty. Chewy. Crispy around the edges. But wrapping it in crushed Quest Dill Pickle Protein Chips? That’s how you take a cheese fry from “pretty good” to full-on snack icon. These melty morsels come out golden, crunchy, and loaded with tangy pickle flavor in every bite. Serve them up with your favorite dipping sauce and suddenly everyone around you starts asking for “just one more.” Funny how that happens.
Salads have spent years trying to convince everyone they’re exciting. This one actually is. Think crisp kale, crunchy cabbage, creamy avocado, and peppery radishes joining forces in one seriously shredded bowl. But wait… there’s more. Crispy chicken tenders coated in crushed Quest Spicy Queso Protein Chips kick the door down and send sad desk salads everywhere into early retirement.
Check out the full recipe below:
Quest Recipe June 2026, W4 Spicy Queso Summer Salad
Preheat the oven to 350 F and prepare a baking sheet with parchment paper.
Place the flour, whisked egg and crushed chips into their own shallow bowls.
Cover each chicken tender with flour, then egg and finally coat with crushed chips and then place
them on a baking sheet lined with parchment paper.
Bake for 12-16 minutes and cooked through.
Meanwhile, remove the kale leaves from ribs and wash the leaves using a salad spinner to dry.
Gather the leaves together and then roll them up in a bunch to cut into thinly sliced ribbons and then place them into a large bowl along with the cabbage, radishes and avocado.
Next, whisk together the olive oil, lemon juice, vinegar, syrup, mustard and salt and pepper and then toss into the salad.
Once the chicken is done, slice into bite-sized pieces and serve with the salad.
If you love Starbucks’ Brown Sugar Shaken Espresso, you’re going to be obsessed with these overnight oats! They combine the cozy flavors of brown sugar and espresso with creamy oats and chia seeds for a grab-and-go breakfast that tastes like your favorite coffee order.
Brown Sugar Shaken Espresso + Overnight Oats = Love
When I posted my Starbucks Brown Sugar Shaken Espresso recipe, it went completely viral and you all fell in love immediately. I knew I had to create a breakfast recipe inspired by this delicious drink — and here it is!
This overnight oats recipe combines the warm sweetness of brown sugar with a bold shot of espresso to give you a breakfast that’s packed with whole grains, healthy fats from chia seeds, and just enough caffeine to start your morning right.
PS: If you love coffee-flavored overnight oats, check out my mocha overnight oats, my tiramisu blended oats, or my espresso overnight oats with salted date caramel!
Try it!
Brown Sugar Shaken Espresso
This Copycat Starbucksu003cstrongu003e Iced Brown Sugar Oat Milk Shaken Espressou003c/strongu003e is so simple to make in your own kitchen and is that morning kick you didn’t know you needed!
What You Need: Simple Ingredients
Rolled Oats: Feel free to use either rolled oats or quick-cooking oats. I prefer rolled oats for a chewier, heartier texture that holds up beautifully overnight.
Brown Sugar: Adds that signature warm, caramel-like sweetness that makes this taste just like the Starbucks drink. A little goes a long way!
Chia Seeds: A classic overnight oats ingredient! They absorb liquid overnight to create that thick, pudding-like texture, plus they add fiber, protein, and healthy fats.
Almond Milk: I use unsweetened almond milk as the base liquid, but any milk works — oat milk, coconut milk, or regular dairy milk are all great swaps.
Espresso: I use an espresso concentrate (Chameleon is my favorite!), but freshly brewed espresso, cold brew concentrate, or strong coffee all work beautifully.
Quick-cooking oats definitely work for this recipe — they’ll just give you a softer, smoother texture. I don’t recommend using steel-cut oats, since they won’t soften enough overnight. For more on the differences, check out my guide on how to make oatmeal.
Absolutely! Any milk works here. Oat milk gives it an extra creamy, Starbucks-like feel, coconut milk adds a hint of tropical flavor, and regular dairy milk works perfectly too.
Looking to use a different sweetener? Go for it! Try swapping any of the following 1:1:
Maple syrup
Honey
Coconut sugar
How to Make Brown Sugar Espresso Overnight Oats
Combine dry ingredients: Add rolled oats, brown sugar, and chia seeds to a jar or meal prep container and give them a quick stir.
Add wet ingredients: Pour in the almond milk and espresso concentrate (or brewed espresso).
Mix it up: Stir everything together until well combined — make sure there are no dry pockets of oats hiding at the bottom!
Refrigerate: Pop the lid on and transfer to the fridge to soak for at least 2 hours, or overnight for the best texture.
Serve: Enjoy your overnight oats cold straight from the fridge, or add your favorite toppings and dig in!
my favorite
Overnight Oats Jars
These jars are perfectly sized, and seal tightly for on to the go!
Absolutely! This recipe is perfect for meal prep and can easily be doubled or tripled. Use the ingredient multiplier in the recipe card below to scale it up. I love making a batch on Sunday night and having breakfast ready for the whole week.
Overnight oats are traditionally eaten cold, which is how I prefer them — especially with a coffee flavor! But if you like warm oats, feel free to microwave them for 60–90 seconds. Just note that the texture will be softer and more porridge-like.
Topping Ideas
Every overnight oats recipe deserves a few fun toppings! Here are my favorites for this coffee-inspired version:
Extra brown sugar
Chia seeds
Mini chocolate chips
Almond butter or peanut butter
A splash of espresso or cold brew
Cinnamon or cocoa powder
More Overnight Oats Recipes
Can’t get enough overnight oats? Same! Here are more of my favorite flavor combos:
Add the brown sugar, rolled oats, chia seeds, and salt to a meal prep container and stir the ingredients together.
Pour the espresso and almond milk over the oats and mix until combined.
Cover and place the oats into the refrigerator for at least 2 hours or up to overnight.
Option to add more almond milk before serving or eat as-is.
Add a few more tablespoons of almond milk to the oats if you like more of a soupy overnight oat.
I used chameleon espresso concentrate but feel free to use freshly brewed espresso, cold brew concentrate, or strong coffee.
[adthrive-in-post-video-player video-id=”t1xklxPE” upload-date=”2022-01-15T00:00:00.000Z” name=”Brown Sugar Shaken Espresso Overnight Oats” description=”If you love Starbucks’ Brown Sugar Shaken Espresso, you are going to love these overnight oats! They’re made with espresso, chia seeds, almond milk, and brown sugar.”]
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A free 7-day, flexible weight loss meal plan including breakfast, lunch and dinner ideas and a shopping list. All recipes include macros and Weight Watchers points.
Free 7 Day Healthy Meal Plan (June 8-14)
Life has a way of keeping us endlessly busy, and it’s easy to forget how vital it is to carve out moments just for ourselves. This week, I made a choice to slow down. After a weekend of cool(ish) and windy weather, the sun finally broke through, warm and inviting, and I couldn’t resist soaking it in. That dose of sunlight felt like a full recharge—and a beautiful reminder that self-care isn’t a luxury, it’s a necessity. That warmth also has me dreaming of summer flavors, like this Heirloom Tomato Salad and my Grilled Pesto Chicken and Tomato Kebabs . Here’s to savoring the sun, prioritizing ourselves, and embracing the start of summer!
If you’re new to my meal plans, I’ve been sharing these free, 7-day flexible healthy meal plans (you can see my previous meal plans here) that are meant as a guide, with plenty of wiggle room for you to add more food, coffee, beverages, fruits, snacks, dessert, wine, etc. or swap recipes out for meals you prefer, you can search for recipes by course in the index. Depending on your goals, you should aim for at least 1500 calories* per day. There’s no one size fits all, this will range by your goals, your age, weight, etc.
There’s also a precise, organized grocery list that will make grocery shopping so much easier and much less stressful. Save you money and time. You’ll dine out less often, waste less food and you’ll have everything you need on hand to help keep you on track.
Lastly, if you’re on Facebook join my Skinnytaste Facebook Community where everyone’s sharing photos of recipes they are making, you can join here. I’m loving all the ideas everyone’s sharing! If you wish to get on the email list, you can subscribe here so you never miss a meal plan!
Ultimate Skinnytaste Meal Planner
Get the Skinnytaste Ultimate Meal Planner! The 52 week spiral bound meal planner has weekly meal planning grids you can tear out and put on your fridge if you wish, a 12-week meal plan, 30 (15 new) recipes, and tear-out grocery lists. I love starting my week with gratitude, affirmations and intentions, so I included a space for that as well. I hope you will love this as much as I do!
Buy the Skinnytaste meal planner here:
With grocery prices soaring, many of us are having to adjust, scale back and/or get more creative with our meals. One of the absolute BEST ways to stay within a budget and maintain healthy eating habits is to MEAL PLAN. You can get more 5-day Budget Friendly Meal Plans by signing up for Relish+ (get a 14-day free trial here!)
Meal Plan:
Breakfast and lunch Monday-Friday, are designed to serve 1 while dinners and all meals on Saturday and Sunday are designed to serve a family of 4. Some recipes make enough leftovers for two nights or lunch the next day. The grocery list is comprehensive and includes everything you need to make all meals on the plan.
MONDAY (6/8) B: Potato Cheddar Chive Bakes with 1 cup strawberries L: Tuna Egg Salad on 1 slice sourdough bread with 8 baby carrots D: Balsamic Roasted Veggies and White Bean Pasta with Arugula Salad
Total Calories: 1,271*
TUESDAY (6/9) B: Potato Cheddar Chive Bakes with 1 cup strawberries L: LEFTOVER Balsamic Roasted Veggies and White Bean Pasta D: Grilled Skirt Steak and Elote Tacos with Cilantro Lime Cauliflower Rice
Total Calories: 1,215*
WEDNESDAY (6/10) B: Potato Cheddar Chive Bakes with a peach L: LEFTOVER Balsamic Roasted Veggies and White Bean Pasta D: Sheet Pan Gnocchi and Sausage with Tomatoes and Broccolini with Easy Garlic Knots
Total Calories: 1,169*
THURSDAY (6/11) B: Potato Cheddar Chive Bakes with a peach L: Buffalo Chicken Salad D: Mediterranean Boneless Pork Chops with Summer Veggies and Orzo with Zucchini and Tomato**
Total Calories: 1,102*
FRIDAY (6/12) B: Protein PB & J Smoothie Bowl with 1 tablespoon melted peanut butter L: Buffalo Chicken Salad D: Shrimp and White Beans with Spinach and Feta with 1 cup whole wheat orzo
Total Calories: 1,169*
SATURDAY (6/13) B: Protein PB & J Smoothie Bowl with 1 tablespoon melted peanut butter (recipe x 4) L: California Roll Cucumber Salad (recipe x 2) D: DINNER OUT
Total Calories: 680*
SUNDAY (6/14) B: ¼ Crustless Quiche with 1 cup mixed berries L: Italian Sub Broccoli Salad D: Juicy Turkey Burgers with Zucchini with a whole wheat hamburger bun and Green Goddess Potato Salad
Total Calories: 1,206*
*This is just a guide, women should aim for around 1500 calories per day. Here’s a helpful calculator to estimate your calorie needs. I’ve left plenty of wiggle room for you to add more food such as coffee, beverages, fruits, snacks, dessert, wine, etc. **Make an extra 12 ounces orzo for dinner Friday.
*Google doc
Shopping list
Produce
1 (1-pound) container strawberries
3 (6-ounce) containers berries (your choice)
2 medium peaches
1 large lemon
3 medium limes
1 medium (6-ounce) Hass avocado
2 large English cucumbers
3 small PLUS 1 medium zucchini
1 small PLUS 1 medium yellow squash
1 small bunch celery
1 large bag baby carrots
1 small bunch radishes
1 medium Russet potato
1 ½ pounds baby red potatoes
2 pounds broccoli florets
½ pound broccolini
1 (8-ounce) package sliced mushrooms
1 medium red bell pepper
1 medium head cauliflower
2 medium ears of corn
2 medium heads garlic
1 (2-inch) piece fresh ginger
3 large bunches scallions (you need about 15)
1 small bunch/container fresh chives
1 small bunch/container fresh sage
1 small bunch/container fresh basil
1 medium bunch fresh cilantro
1 small bunch fresh Italian parsley
1 small head Romaine lettuce
1 (5-ounce) clamshell/bag baby arugula
1 (5-ounce) clamshell/bag baby spinach
1 small plum tomato
3 dry pints cherry or grape tomatoes
1 small PLUS 1 medium red onion
1 medium yellow onion
Meat, Poultry and Fish
12 ounces ham steak or thick-sliced deli ham
3 ounces thick-sliced deli turkey
1 small package genoa salami
1 package imitation crab
1 (8-ounce) boneless, skinless chicken breast (or 6 ½ ounces pre-cooked)
1 pound (8) thin-sliced center cut boneless pork chops
1 pound skirt steak
1 pound large peeled and deveined shrimp
¾ pound cooked Italian chicken sausage
1 pound 93% lean ground turkey
Condiments and Spices
Extra virgin olive oil
Canola oil
Cooking spray
Olive oil spray (or get a Misto oil mister)
Kosher salt (I like Diamond Crystal)
Pepper grinder (or fresh peppercorns)
Garlic powder
Paprika
Nutmeg
Regular or light mayonnaise
Frank’s RedHot sauce
Chili crisp
Soy sauce*
Seasoned rice vinegar
Furikake or sesame seeds
Red wine vinegar
Dijon mustard
Crushed red pepper flakes (optional, for Balsamic Veggie Pasta)
Oregano
Ancho chili powder
Cumin
Italian seasoning
Onion powder
Balsamic vinegar
White wine vinegar
McCormick Montreal Chicken Seasoning Less Sodium
Dairy & Misc. Refrigerated Items
1 18-pack large eggs
1 pint liquid egg whites
1 (5.3-ounce) container low fat cottage cheese (I like Good Culture)
1 (16-ounce) container nonfat plain Greek yogurt (I like Fage)
1 (8-ounce) container 2% milk
1 (8-ounce) carton half and half
1 (12-ounce) container unsweetened almond, oat or milk of your choice
1 small box butter
1 (8-ounce) bag shredded sharp cheddar cheese
1 (8-ounce) chunk Swiss cheese
1 (4-ounce) chunk fresh mozzarella
1 small block reduced fat provolone cheese
1 package cotija or queso fresco
1 package feta cheese
1 medium wedge fresh Parmesan cheese
1 jar light blue cheese dressing (or ingredients to make your own. Optional, for Buffalo Chicken Salad)
Grains
1 loaf sliced sourdough bread
1 small package corn tortillas (you need 8)
1 package whole wheat orzo pasta
1 package fusilli pasta
1 package shelf-stable gnocchi
1 package whole wheat hamburger buns
1 small package pre-cooked rice (you need 1 cup)
1 small package unbleached, all-purpose or white whole wheat flour
