There's a chill in the air and the temperatures have dipped into the 60's. For me, that means it's officially time to start making soups more regularly. I heart soups, so this week's healthy meal plan has a LOT of ideas - including a few "witches brews" since Halloween is just a few weeks away.

Tuesday
Lunch: Cedarlane Pizza Veggie Wrap (Review)
Dinner: Witches Brew - Pea & Bacon Chowder {via BBC Good Food} + a side of Green Giant Simply Steam Healthy Weight Vegetable Medley (Review)

Wednesday
Lunch: Yellow Split Pea Salad {via Vanilla & Spice}
Dinner: Chickpea Chicken Soup {via How Sweet Eats} + Alexia Artisan Breads Whole Grain Wheat Rolls with Flaxseeds (Review)

Thursday
Lunch: Cedarlane Beans Rice & Cheese Style Burrito (Review) + Better Whey of Life Plain 'n Tart Protein Yogurt (Review)
Dinner: Amy's Organic Black Bean Vegetable Soup (Review)

Fish Friday
Lunch: Baked Tilapia {via No Take Out}
Dinner: Brazilian Fish Stew {via Leite's Culinaria}

Saturday
Lunch: Earth's Best Whole Grain Cheese Pizza (Review) topped with bell peppers and Lightlife Smart Deli Pepperoni (Review)
Dinner: Dr. McDougall's Organic Tortilla Style All Natural Soup (Review)

Shrimp Sunday
Lunch: Teriyaki Shrimp Soba Noodle Bowls {via Lauren's Latest}
Dinner: Clean Eating Thai Shrimp And Chickpea Soup {via The Gracious Pantry}

I LOVE fish - all kinds. It's been on my mind that I haven't been eating it as much as I used to, so this week, there's going to be lots of fish on the menu. Yes, it will make the house stinky - but not as much as when I get on my curry kick - so join me in checking out some of these fish recipes from around the interwebzzz.

Tuesday
Lunch: Lean Cuisine Salmon with Basil (Review)
Dinner: Sole Amandine with Shredded Brussels Sprouts

Wednesday
Lunch: Fish Taco (made with left-over fish)
Dinner: Garlicky Broiled Salmon and Tomatoes with Minute Instant Brown Rice

Thursday
Lunch: Sardine Bruschetta
Dinner: Spanish Fish Stew

(Photo Credit: HollyRose6)

Friday
Lunch: Chicken of the Sea Salmon Fillet in a Honey BBQ Glaze (Review)
Dinner: SeaPak Shrimp Co. Salmon Burgers (Review) on Earthgrains 100% Natural Whole Wheat Thin Buns (Review)

Saturday
Lunch: Pesto, Tomato & Avocado Open Faced Sandwich
Dinner: Amy's Roasted Vegetable Pizza (Review)

Sunday
Lunch: Tai Pei Garlic Shrimp (Review)
Dinner: Curried Shrimp Stir-Fry

What's a girl to do when she's been on a "workout diet" and now needs to clean up her eating habits and prepare for a few duathlon and distance running events? Why, eat more veggies, beans and protein of course! That's what's on the menu for this upcoming week.

Tuesday
Lunch: The Vegan Cobb Salad
Dinner: Chicken Cacciatore + left-over salad

Wednesday
Lunch: Green Giant Simply Steam Garden Vegetable + left-over Chicken Cacciatore
Dinner: Spicy Pinto Beans + Roasted Pork Chops With Kale

Thursday
Lunch: Raw Corn and Black Beans Salad (made with
Goya Low Sodium Black Beans (Review))
Dinner: Southwestern Chicken Salad

Fish Friday
Lunch: Asian Tuna Salad + left-over salad
Dinner: Pan-fried Lemon Sole + Green Beans with Toasted Garlic

Saturday
Lunch:
Dinner: Tom's Trinidadian Chicken Curry + left-over green beans

Shrimp Sunday
Lunch: Shrimp Tacos
Dinner: Paprika Shrimp With Green Beans and Butter Beans

"What do you eat after you've done 60-90 min at the gym doing a mix of strength/weight-training and then 8-10 miles on a mountain bike? My post-workout protein packed (semi-healthy) creation is a Apple, Honey & Peanut Butter Sandwich."

• I useArnold Healthy Multi-Grain Bread with this sandwich because there are 4 grams of fiber per slice - a third of the daily value with the complete 2 slices. Also, each slice of bread contains 5 grams of protein. So with just the bread alone, you've already got 10 grams of protein and 8 grams of fiber. This bread also has 19 grams of whole grain, no HFCS nor any artificial colors, flavors or preservatives.

• As for the peanut butter, I like it CRUNCHY. I go with Skippy Extra Crunchy Natural Super Chunk (I'm not a big fan of the natural peanut butters where you have to stir the oil around ... no stirring here). 2 Tbsp. will give you 7 grams of protein and 2 grams of dietary fiber (although I didn't measure how much I used - I'm pretty sure it was more than 2 tbsps). There is also 17 grams of total fat - so don't be too heavy handed with this.
  
  
• Golden Delicious Apple: I pretty much used the entire apple here... about half of the apple was used in the sandwich and the other half as a side. 4 slices of apple within the sandwich provides for some extra crunch, moisture and sweetness (and another 3 grams of fiber or so).
  

DIRECTIONS
Each slice of bread was drizzled with Sue Bee Honey, then I applied peanut butter over that. Next, 2 apple slices were added to each slice, then more honey and peanut butter. As I mentioned before, I'm sure I used more than just 2 tbsp of peanut butter ... the sandwich is pretty hefty.

As I mentioned before, this is my go-to creation on Sunday late mornings/ early afternoons after a pretty intense morning workout. It's a decent creation for those on a high protein / high fiber diet. And

"I make terrible sandwiches; the bread usually overpowers everything, they are dry, and lack flavor. But once in a while, I get inspiration and a delicious sandwich ensues, like this Pesto, Tomato & Avocado Open-Faced Sandwich."

INGREDIENTS (makes 1 serving)
• English Muffin (1/2 - Ezekiel english muffins are, hands down, my favorite)
• Monterey Jack or Mozzarella Cheese (3 slices)
• Tomato slices (2)
• Pesto (1-2 tsp; click for the recipe)
• Avocado slices (1-2)
DIRECTIONS
• Toast your English muffin.
• Top with the cheese slices followed by the tomato and pesto

• Lastly, top with avocado and a little freshly ground pepper and salt.
• Savor bite by bite.

A Foodie Stays Fit is easily one of my favorite blogs so go say hi.

{Check out all the sandwiches featured during National Sandwich Month (2010)}

"The transition to a vegetarian diet was a surprisingly easy one, but for a few foods that I thought I could never live without: buffalo chicken, pork barbecue sandwiches, and crabs. I made due without the chicken and pork, but it wasn't for over three months that I finally had my last crab cake, and with a lot of grief from family members (in Maryland, where I live, crabs are practically a religion)! So I was ecstatic when I found out that you could make "crab" cakes from squash and zucchini.

A Vegetarian 'Crab Cake' Sandwich

INGREDIENTS (makes 4 sandwiches)
For the cakes:
• Red onion, 1 small, grated (about half a cup)
• Squash, 1 small, grated (about 1.5 cups)
• Salt (1/4 tsp)
• Parsley, fresh, chopped (1/4 cup)
• Bread crumbs (1/2 cup)
• White vinegar (1 tsp)
• Grey Poupon or other dijon mustard (1 tsp)
• Old Bay seasoning (2 tsp)
• Egg (1), lightly beaten, or egg replacer (I used Ener-G egg replacer)
• Canola or grapeseed oil (2 tbsp)
  For the sandwiches:
• Sandwich rolls (4 - I like Martin's potato rolls)
• Dill pickles, more mustard, or tartar sauce (not a vegan ingredient) for serving
DIRECTIONS
• Preheat oven to 400 degrees F.
• Toss onion and squash with salt and let drain in a colander for 15 minutes to release water. Pat dry with paper towels.
• Fold together all the cake ingredients except the oil in a bowl. Form into four patties.
• Bake the patties for 15 minutes in the oven, then remove.
• Heat oil in a skillet over medium high-heat, and fry baked patties for 4 minutes or until lightly browned on both sides, turning once.
• Serve on toasted rolls with pickles, mustard, or tartar sauce.
• As they say in Baltimore, "Enjoy, hon!"

Be sure to stop by No Meat Athlete for lots of fun food and fitness tips.

{Check out all the sandwiches featured during National Sandwich Month (2010)}

Today's guest blogger and chief sandwich makes is Brooke from Cheeky Kitchen. "Ever take a gander at all of the offerings in your local grocers olive bar, and wonder what one would do with such Mediterranean goodness? Why, make a Panini, of course!"

Deli Bar Panini

INGREDIENTS
• La Brea Bakery's Jalapeno Cheddar Bread (4 slices)
• Mozzarella Balls (8 - 10)
• Roasted red pepper (1)
• Artichoke hearts (4)
• Sundried tomatoes (4)
• Fresh basil (8 leaves)
DIRECTIONS
• Slice bread into four 3/4" thick pieces and spread a thin layer of butter in one side of each slice of bread.
• On the non-butter side of two bread slices, layer your olive bar ingredients, with cheese going as close to the bread as possible.
• Top the sandwich with your final pieces of bread (butter side up) and grill in a panini press, George Foreman grill or cook grilled-cheese style in a hot skillet.
• Enjoy!

Make sure to stop by Cheeky Kitchen to see what Brooke's cooking up!

{Check out all the sandwiches featured during National Sandwich Month (2010)}

Today's guest blogger is Maria of Two Peas and their Pod. "I love making sandwiches, especially in the summer when it is hot outside. Sandwiches are easy to make and you don't have to heat up the house. One of my favorite sandwiches is a Grilled Pear and Cheese Sandwich.

Grilled Pear and Cheese Sandwich

INGREDIENTS (makes 1 sandwich)
• Arnold Select Multigrain Sandwich Thins (1)
• Bosc pear, sliced (1)
• Agave nectar or honey, to brush on pear slices
• Red Onion Slices
• Laughing Cow Spreadable Cheese Wedge (1)
• Spinach leaves
• Fresh Rosemary
DIRECTIONS
• Heat the grill pan.
• Grill the pears and red onion slices on the hot pan making sure to turn the pears over once one side is done cooking. This won't take long.
• Meanwhile, brush the sliced pears lightly with agave nectar using a pastry brush for example - and remember, a little goes a long way.
• Toast the Sandwich Thin.
• Spread each half with the Light Laughing Cow cheese, then add the spinach leaves.
• Top with the grilled pears and onion.
• Add a sprinkle of fresh rosemary.
• Eat and Enjoy!

If you are looking for a new sandwich to try, make my grilled pear and cheese sandwich today! And of course, stop by Two Peas and their Pod to see more delicious recipes.

{Check out all the sandwiches featured during National Sandwich Month (2010)}

Today's guest blogger & sandwich maker is Brittany of Eating Bird Food. "I love Asian foods and thought it would be fun to create an Asian Inspired Sandwich that's easy to put together."

Asian Inspired Sandwich

INGREDIENTS (makes 1 serving)
• Ezekiel 3:16 Sesame Bread (2 slices)
• Hummus (roasted red pepper or garlic - 1 or 2 tbsp)
• Peanut butter or Better N Peanut Butter (1 tbsp)
• Carrot (1), grated
• Red onion (1/8th), thinly sliced
• Cucumbers (4-5 slices)
• Romaine lettuce (2 leaves)
• Tamari or soy sauce (1/2 - 1 tsp)
DIRECTIONS
• Toast the 2 slices of bread.
• Spread one slice with hummus and the other with peanut butter.
• Place the carrots, red onion, cucumbers, and lettuce on the bread.
• Sprinkle the sandwich with desired amount of tamari
• Put the top slice of bread on top of the other, cut the sandwich in half and serve.

If you like the flavors of Asian cuisine you should definitely try this sandwich - it's
simple, but super tasty. And, be sure to stop by Eating Bird Food to see more about eating healthy and staying fit.

{Check out all the sandwiches featured during National Sandwich Month (2010)}

Hey IAteApie.net readers! This is Monica from Run Eat Repeat. I try to avoid meat and this is not a problem 98% of the time, and I also LOVE sandwiches, so I've become very adept at making veggie versions. One of my favorite products to use is Smart Deli Roast Turkey Style Veggie Protein Slices.

INGREDIENTS (makes 1 sandwich)
• Alpine Valley Organic Multi-Grain Bread (2 slices)
• Smart Deli Roast Turkey (4 slices)
• Sabra Hummus (1 tbsp of any flavor, but I love the spicy one)
• Mustard (1 tsp)
• lettuce, tomato and onions
DIRECTIONS
• Toast the bread, then pread hummus and mustard evenly on both slices of bread.
• layer lettuce, tomato, onion and deli slices on one piece of bread.
• Top with second slice and enjoy!

I love how this looks like a "normal" aka non-veggie sandwich. I definitely don't feel like I'm missing out on anything when I bite into this! Visit Run Eat Repeat for see more of my adventures with fitness & food.

{Check out all the sandwiches featured during National Sandwich Month (2010)}

I'm Jenn from Jenn's Menu and Lifestyle Blog. Those of you who know me know that I LOVE sandwiches. One of my favorite sandwiches to have in the summer is a locally grown tomato and cheese sandwich, because when tomatoes are in season, they have the most amazing flavor.

Tomato and Cheese Sandwich

INGREDIENTS
• Udi's gluten free white bread (2 slices - 140 cal)
• Reduced fat and sodium cheddar cheese (1.5 ounces - 135 cal)
• Hellmann's Olive Oil Mayo (1/2 tbsp - 25 cal)
• Black pepper and salt
DIRECTIONS
• Slice your tomatoes, then sprinkle with salt + pepper.
• Spread mayo on one of both slices of bread, then layer with tomato slices and cheese.

Very simple, but delicious! One of my favorites for as long as I can remember. If you live in the northeast, try one of these while tomatoes are still in season. And don't forget to head over to Jenn's Menu and Lifestyle Blog to the other delicious morsels always being featured.

{Check out all the sandwiches featured during National Sandwich Month (2010)}

Hey, I Ate a Pie readers. My name is Anne and I write the food and fitness blog fANNEtastic food. My very favorite sandwich to make is a Tuna Salad with a Healthy Twist.

Tuna Salad Sandwich with a Healthy Twist

INGREDIENTS
• Toufayan Whole Wheat Pita (1)
• Starkist chunk light tuna packed in water (One 2.6 oz packet)
• Nonfat plain Oikos organic Greek yogurt (1 tbsp)
• Grey Poupon Dijon mustard (1/2 tbsp)
• Newman's Own Light Balsamic Vinaigrette (1/2 tbsp - optional)
• Celery stalk (1) chopped (green pepper is also tasty)
• Mann's broccoli slaw (small handful)
• Fresh baby spinach leaves
DIRECTIONS
• Place tuna in a bowl. Add the yogurt, mustard, and balsamic vinaigrette and mix together.
• Next, add the chopped celery and a small handful of broccoli slaw (LOVE this stuff... makes any sandwich instantly more awesome and crunchy) and mix it all up.
• Toast the pita, place the tuna mixture inside and then top with a huge handful of spinach (or mixed green/arugula).
• Enjoy!

If you are making this to go, try packing the tuna & veggies mixture in a Tupperware and bringing the pita separately so it doesn't get soggy. I guarantee your coworkers will be jealous of your delicious lunch! And be sure to check out fANNEtastic food to see more of what Anne's cooking and eating.
{Check out all the sandwiches featured during National Sandwich Month (2010)}

Egg & Sausage Breakfast Sandwich

INGREDIENTS
• Whole Eggs (2)
• Cheese (2 slices - I used Jarlsberg Swiss Cheese)
• Bread (JJ Cassone of NY Enriched Sliced Hero Rolls - 1)
• Sausage or Bacon Bits (I would have preferred Oscar Mayer Real Bacon Bits but there was none around).
DIRECTIONS
• Spray the omelet maker with cooking oil spray (to prevent the bread sticking to it).
• Slice the hero roll through and through to make it 2 slices, and place each half on either side of the omelet maker.
• Place a slice of cheese on each half of the bread.
• Crack open an egg over the cheese and let it sit on top (do this for each half).
• Sprinkle with bacon bits and close the lid.
• The amount of time you leave the sandwich in the omelet maker will vary depending on how firm you want the yolk of the egg. I like mine HARD - not runny - which took about 7 - 10 minutes.
• Lift up the lid, carefully remove the open faced egg sandwiches, let it cool for a few minutes and then dig in! I eat mine open faced of course!

Today's feature sandwich comes to you courtesy of GrubGrade, one of my favorite food review blogs - I love their sense of humor and passion. GrubGrade debuted the Floink Sandwich today, which looks absolutely yummy, but I decided to give it a little bit of an Iateapie.net makeover, with a few changes to make it a little healthier (and hopefully just as tasty).

GrubGrade Floink Sandwich

INGREDIENTS
• Bread - GrubGrade says cheap white bread. Iateapie substitution: Weight Watchers Whole Wheat Bread
• Marshmallow Fluff says GrubGrade (40 calories, 6 grams of sugar per 2 tbsp serving). I didn't even know what that was, so Iateapie.net substitution: Keep it if you must, but no more than 2 tbsp.
• Tomato (2-5 slices depending on size of tomato)
• Bacon (2 slices - GrubGrade likes Hormel Black Label; Iateapie.net substitution: Jennie-O Extra Lean Turkey Bacon)
• Spicy Brown Mustard says GrubGrade and Iateapie.net agrees, although you could also try Westbrae Natural No Salt Added Stone Ground Mustard
• Pork loin chops (leftovers)
• Cucumbers (4 slices)
• Lettuce (as much as you want)
• Grilled onions (as much as you want)
DIRECTIONS
• Lightly toast plain, as-cheap-as-you-can-find enriched white bread the whole wheat bread.
• Spread one slice of said bread with a liberal helping no more than 2 tbsp of of Marshmallow Fluff.
• Cover Fluffered bread with tomato, then layer on two slices of bacon.
• Spread other slice of bread with liberal helping of spicy brown mustard.
• Layer this slice with leftover center-cut pork loin chops (previously grilled) and cucumber slices
• Add lettuce and grilled onions to top of bacon.
• Carefully fold one slice of bread onto the other - you don't want to spill this unwieldy yet yummy assortment of toppings.
• Smile and dig in.

Be sure to check out GrubGrade to see what they are reviewing/ cooking over there. It's always something interesting.
{Check out all the sandwiches featured during National Sandwich Month (2010)}

Today's feature sandwich comes to you courtesy of Lynn at The Actor's Diet. This is a vegan version of Sloppy Joe's, made with lentils instead of meat. Also called "Snobby Joe's" and "Sloppy Sams," I've decided, because of my feminist nature, to call them "Womynwiches" (inspired by the lovely canned product).

INGREDIENTS
• Red onion, finely chopped (1 medium)
• Olive oil (1 tbsp)
• Garlic, finely chopped (2 cloves)
• Lentils (1 cup cooked in 2 cups water - I used green)
• Chili powder (1 tbsp)
• Tomato sauce (1 cup - I used Trader Joe's Organic Marinara)
• Tomato paste (2 tbsp)
• Grainy Dijon mustard (1 tbsp)
• Maple syrup (1 tbsp)
• Sea Salt and Freshly Ground Black Pepper to taste
• Toasted Bavarian Rye Bread
DIRECTIONS
• In a medium saucepan, sautee the onion in olive oil until brown.
• Add the garlic, lentils and seasonings
• Stir over medium low heat until everything is heated through.
• Add salt and pepper to taste then pour over toasted bread and serve, open faced.

I had mine with some sautéed kale!
{Check out all the sandwiches featured during National Sandwich Month (2010)}