|AM||Overnight Oats||Applesauce Oat Muffins||Greek Yogurt Breakfast Bark||Avocado Toast||Omelette in a Jar|
|M1||Hummus and Veggies||Nut Butter and an Apple||Hard Boiled Eggs and Almonds||Guac and Veggie or Pita Chips||Frozen Banana Bites|
|M2||Walking Salad||Tuna Lettuce Wraps||Smoothie Madness||Naan Pizzas||Sliced Veggies and Cheese Plate|
|M3||Roasted Chickpeas||Cucumbers with Feta and Dill||Edamame||Turkey and cheese roll ups||Air popped popcorn|
|M4||Ground Turkey Meatloaf||Crockpot Buffalo Chicken||Ground Turkey Tacos||Grandma's Shrimp||Turkey Sausage and Veggie Sheet Pan|
All recipes below:
Option 1- Overnight Oats-
- In a seal tight container. Add ½ cup of old fashioned oats. Cover the old fashioned oats with unsweetened vanilla almond milk. Add 1 cup of berries of your choice and 1 tbsp of chia seeds. Seal and put in fridge overnight. In the morning I like to add 1 tbsp of pure maple syrup. Stir it up and enjoy.
Option 2- Applesauce Oat Muffins - (make ahead and store in freezer)
- Preheat your oven to 375 degrees. Line a 12-count muffin tin with liners or grease the muffin cups then set it aside.
- In a medium bowl, stir together the 1 cup oatmeal, 1 cup unsweetened applesauce, ½ cup 2% milk, 1 large egg, 1 tsp pure vanilla extract, 4 tbsp of melted coconut oil and ⅓ cup pure maple syrup. Set aside.
- In a large bowl, whisk together ¾ cup whole wheat flour, 1 tsp. baking powder, ½ tsp. baking soda, 1 tsp. cinnamon and ¼ tsp. himalayan salt.
- Make a well in the center and pour in the applesauce mixture. Stir until just combined (don't overmix or the muffins will be dense and dry).
- Distribute the batter evenly among the 12 muffin cups.
- Bake the muffins for 15-20 minutes until a toothpick inserted in the center comes out clean. Don't overbake or the muffins will be dry.
- Remove the muffins to a rack to cool completely.
You can freeze these muffins in a freezer safe plastic bag once cooled completely and pull out when needed.
Option 3- Greek Yogurt Breakfast Bark-
- Line a baking sheet with parchment paper and set aside.
- Mix 1 ½ cups plain Greek yogurt and 3 tbsp. syrup in a bowl until combined. Pour onto prepared baking sheet and spread into a thin layer. Top with ½ cup granola, ½ cup blueberries, and 3 to 4 sliced strawberries.
- Cover the baking sheet with a piece of aluminum foil. Place in the freezer for two hours, or overnight, until the bark is fully frozen. Slice into desired squares. Serve immediately and keep stored in the freezer in an airtight container or bag.
Option 4- Avocado Toast -
- Toast 2 pieces of ezekial bread. Slice 1 avocado in half and remove inside with a spoon. Discard the pit. Mash up with a fork and season with himalayan salt. Spread the avocado onto the toast and voila!
Option 5- Omelette in a Jar-
- In a mason jar with a lid combine the ingredients you would normally put in your omelette. For me my favorite is spinach and feta and seasoned with everything but the bagel seasoning and add 1 tbsp of almond milk. Store all of that in the mason jars. In the morning, remove the lid and place in microwave for 1 minute.
- Feel free to mix up your omelette to try different ingredients.
Option 1- Walking Salad -
- In a mason jar (do you see a theme here :0) fill with salad ingredients of your choice.
- My favorite is spinach with sliced strawberries, walnuts, and blue cheese. Make the night ahead and store in fridge. When ready to eat add 1 tbsp of garlic salt and 1 tbsp of olive oil. Shake well and enjoy!
- For some added protein. Grill a bunch of chicken and eat it throughout the week on wraps or salad or even just alone.
Option 2- Tuna Lettuce Wraps -
- In a small bowl, combine 1 can of tuna and ½ an avocado. Season with 1 tsp himalayan salt and 1 tsp ground black pepper.
- Slice romaine lettuce into pieces that can be filled. Scoop tuna mix into romaine lettuce boats and enjoy!
Option 3- Smoothie Madness-
- Most smoothies are super healthy for you and can be made in minutes.
- My go-to is ½ a banana, 1 cup unsweetened vanilla almond milk, ½ an avocado, and a handful of spinach.
- Blend and enjoy!
Option 4- Naan Pizzas - ( Also recommended for quick dinners)
- Stonefire Naan Bread comes in packs of 2 and can be purchased at your local grocery store. I always buy the whole wheat flavor, but there are others to choose from.
- Preheat oven to 400 degrees.
- Use 1 tbsp. of pesto on top of each Naan along with pieces of spinach.
- Sprinkle reduced fat shredded mozzarella on top and season with 1 tsp of garlic powder.
- Bake for 10 to 12 minutes.
Option 5- Sliced Veggies and Cheese Plate
- Slice up a bunch of veggies of your choice. I recommend cucumbers, bell peppers, and carrots.
- Slice up ½ an avocado and a hard boiled egg for protein. On top of your veggies, egg, and avocado sprinkle everything but the bagel seasoning for some added flavor.
- Add some sliced cheese and pepperoni and you’re golden!
Option 1 – Ground Turkey Meatloaf - (quickest prep work, cooks for 1 hour)
- Preheat ovent o 400 degrees. Spray a loaf pan with coconut cooking spray and set aside. In a large bowl combine 1 package of ground turkey, 2 eggs (whisked), ¼ cup panko breadcrumbs, handful of spinach, ¼ cup grated parmesan cheese, 3 minced garlic cloves, ¼ cup diced white onion, 2 tbsp worcestershire sauce, ¼ cup salsa, 1 tsp ground black pepper, 1 tsp himalayan salt, 1 tsp onion powder, and 1 tsp garlic powder.
- Mix will and pour into prepared loaf pan. Bake for 1 hour.
Notes- Can mix up the ingredients however you choose. Add something you love or take away something you hate. That’s the beauty of meatloaf 🙂
Option 2 – Crockpot Buffalo Chicken - (5 ingredient meal)
- Turn the crockpot on high for 4 hours or low for 8 hours. In the bottom of the crockpot add 1 lb of chicken (fat trimmed), 2 carrot sticks, peeled and diced, and 2 celery sticks, peeled and diced, 2 cups of buffalo and sauce, and 2 tbsp of celery salt. Stir to combine.
- Once cooked through use 2 forks to shred the chicken. Serve on top of a whole wheat wrap or 2 corn tortillas. Top with shredded reduced fat cheddar and serve with plain greek yogurt on the side, for dipping.
Option 3- Ground Turkey Tacos-
- In a large skillet cook 1 container of ground turkey. Cook until browned. Drain and return to the same skillet. Add ½ cup of low sodium beef stock. Season with 1 tsp of each chili powder, garlic powder, onion powder, oregano, paprika, ground black pepper, himalayan salt, and 1 tbsp of cumin.
- Mix well to combine.
- Serve with whole wheat wrap or 2 corn tortillas. Top with chopped tomatoes, shredded reduced fat cheese of choice, salsa, and plain greek yogurt as a substitute for sour cream. Also optional to use no wraps and serve on a bed of lettuce for a taco salad.
Option 4- Grandma’s Shrimp- (one of my favorites)
- Peel and devein shrimp or buy them already done (even quicker 😉 pat shrimp dry.
- Preheat oven to 300 degrees.
- Line shrimp in a single layer on a baking tray lined wth parchment paper or easy clean up. Sprinkle shrimp with 1 tsp himalayan salt, 1 tsp ground black pepper, 1 tbsp garlic powder, 1 tbsp old bay, about 10 dabs of unsalted butter distributed evenly, and ¼ cup panko breadcrumbs.
- Bake for 20 min.
- Serve over instant brown rice or quinoa. Both cook in under 15 min.
Option 5- Sheet Pan Dinners- Turkey Sausage and Veggies (can mix and match, as well)
- Preheat oven to 400 degrees and line a large sheet pan with foil or parchment paper.
- Prep the veggies: chop 1 small red potato (pretty small pieces here so they will be tender in time), trim ¾ lb green beans and break in half. Chop 1 large head of broccoli and 1 cup red bell peppers into thick squares, and coin 9 oz of turkey sausage into thin slices.
- Place all the veggies and sausage on a sheet pan. Pour 6 tbsp. olive oil, 1 tsp paprika, ½ tsp garlic powder, 1 tbsp dried oregano, 1 tbsp dried parsley, ¼ tsp himalayan salt, and ¼ tsp ground black pepper. Toss to evenly coat all the veggies and meat.
- Bake 15 minutes, remove from the oven and flip/stir all the veggies around. Return to the oven and bake for another 10-15 minutes or until vegetables are crisp tender and sausage is browned.
- If desired, sprinkle freshly grated Parmesan cheese over the veggies and sausage as soon as they come out of the oven.
- Enjoy with rice or quinoa and fresh parsley if desired.
1. Hummus and Veggies- ⅓ cup of your choice of hummus and 1 cup of your choice chopped veggies.
- Nut butter and an apple- 1 small apple cut into slices and ⅓ cup natural nut butter.
- 2 hard boiled eggs seasoned with himalayan salt and a handful of almonds
- Guac and veggies or pita chips - Mash half an avocado and season with himalayan salt or everything but the bagel seasoning. Serve with 1 cup chopped veggies or ⅓ cup baked pita chips
- Frozen banana bites - chop a banana and smear with natural pb and chia jam.
Instructions for Chia Jam
- Add 2 cups defrosted frozen raspberries or fresh, 2 tbsp chia seeds, and 2 tbsp warm water to a blender and pulse.
- Taste the mixture, if you feel it is too tart then add a sweetener of choice (e.g. honey, maple syrup)
- Transfer to a container with a lid and chill.
- Roasted Chickpeas -
- Preheat the oven to 400 degrees
- Toss 1 can of chickpeas and olive oil together in a large bowl until the chickpeas are lightly coated and then stir in himalayan salt, ground black pepper, and minced garlic, and mix them nicely.
- Spread them onto a baking sheet, and pop in the oven for about 20 minutes, stirring the pan halfway through.
- Cucumbers with feta and dill-
- Place 1 large sliced cucumber cut crosswise and then into quarters in a shallow dish. In a small bowl, whisk together 1 tbsp red wine vinegar, 1 tsp extra-virgin olive oil, 1 pinch himalayan salt, and ground black pepper. Drizzle the vinegar mixture over the cucumbers. Sprinkle with the ⅛ cup crumbled feta and 2 tsp dill. Serve immediately.
- Edamame with sea salt or himalayan salt
- Turkey and Cheese Roll Ups-
Take four slices of your favorite cheese and place it on top of four deli turkey slices. Simply roll them up and enjoy!
- 2 Cups of Air Popped Popcorn-