Category Archives: meal prep

Your Ultimate Cheat Sheet for Healthy Meal Planning

 

Photo credit: Farmview Market

Photo credit: Farmview Market

“Could you just give me a meal plan?”

I can’t. Don’t hate me just yet! Because I can give you something even better. I think of it as a cheat sheet. So that you can make it easier to plan your meals and get on with your life. If you’re just here for the meals, scroll down to grab the PDF. But you’ll miss by big, juicy tips if you do that. Hang with me for a minute here. 

First, as I described in the article “Just tell me what to eat,” I’m not a big fan of meal plans. But I really do empathize with people who want one. Read that for a primer on the building blocks of healthy meals. 

It would take me all day to write a customized plan for each of my online nutrition clients. That’s because you are a unicorn. 

photo credit: teepublic

photo credit: teepublic

  • You have unique calorie requirements. 
  • You like certain flavors but not others.
  • You may love to cook, or you may hate it. Or just not have time to do it.
  • You may live alone or you may have to feed a huge family. 
  • Maybe you don’t even eat breakfast. That’s cool too. 

That all impacts the kinds of meals you’ll make at your house. 

While my former article lays out what a healthy meal looks like, I’d like to give you a little more of a head start for planning. Because when you’ve had a long week and are trying to change something big, nobody wants to spend three hours figuring out what they’re going to eat for the next week. 

It’s still worth planning out, don’t get me wrong. As I have talked about many times, making a menu, prepping some grab-and-go foods, and avoiding constant trips to the store saves you time, money, and ultimately calories. 

inabutter

Instead of a plan, I’m going to share the go to meals that my clients and I often use on a regular basis.

I won’t assume you’re Ina Garten here. Most of my ideas can be made in 20 minutes or less – many of them in less time than that. I’ll also link up the cheat sheet at the end of this to a PDF that you can keep on hand. 

photo credit: Precision Nutrition

photo credit: Precision Nutrition

Precision Nutrition does a good job of visually explaining what most of your plates will look like. Mine don’t always fit this perfectly, but I try to make them come close. Once in awhile, mama just needs a donut. 

But in general, you’ll want plenty of nutrient-packed fruits and vegetables, around 20-40 grams of lean protein per meal, and smaller amounts of healthy fats and starchy carbs.

Most of the time, 3 meals and 1-2 snacks that fit those guidelines should keep your belly satisfied and reduce your overall hunger if you’re trying to lose fat. 

How to use the cheat sheet.
If you want to get going without counting calories, cook each meal and let hunger be your guide. You may need a bigger portion or feel full before you ever finish your meal. That’s fine. Slow down when you eat. Stop eating when you’re not quite full. You likely got just enough. 

You may be someone who likes to snack – or never snacks. There isn’t one correct way to eat. But my online coaching clients often report that when they eat larger meals they are satisfied longer, often able to skip snacks, and think about food less often during the day. So play around there. 

Counting calories?
That’s fine too. You’ll adjust your portions to fit your own needs. I am sharing ideas that have recipes that tell you calories per serving size or are otherwise easily trackable. 

Badass Breakfasts
Eggs on everything.

Egg + egg whites plus greens tucked inside.

Egg + egg whites + greens tucked inside.

Scrambled, fried in nonstick spray, or poached. I eat eggs in some form nearly every day. I often put a runny egg on salad greens, sprinkle on some cherry tomatoes, and drizzle sherry vinegar over the top.  But some days it’s a mix of scrambled eggs, egg whites, and a piece of fruit. That’s not even a recipe. But it’s fast and filling. 

Sweet Potato Breakfast Hash with Eggs

photo credit: clean eating

Get the recipe from Clean Eating

Make it faster: use veggies that you cut on the weekend and pre-cooked chicken or turkey sausage or even a little bacon to boost flavor. 

High Protein Cinnabon Oatmeal

Get the recipe here.

Get the recipe here.

Blueberry nectarine overnight oats. 

Get the recipe here.

Get the recipe here.

Overnight oats are the ultimate custom breakfast. Just tinker with the base recipe and you’ll have insta-breakfast. 

Banana Blueberry Protein Pancakes 

Get my recipe here.

Get my recipe here.

Protein pancakes are so easy to play with. I usually advise people to use sugar free syrup to shave down overall calories unless it’s a special occasion. In that case, hit up a little maple syrup. 

A high protein green smoothie.

Get the recipe from The Brewer and the Baker.

Get the recipe from The Brewer and the Baker.

Yogurt Parfait
berry parfait
No recipe needed: just plain Greek yogurt -I like 2% because it’s more satisfying. Add your favorite fruit and a sprinkle of healthy fat like chia seeds or a small portion of nuts. My kids like cereal or oats sprinkled on theirs. 

Lunches to Love

Also one of our favorite dinners.

Also one of our favorite dinners.

90% of my lunches are leftovers. I usually repurpose meat from dinner and toss it into a a big salad. “Chipotle bowls” are another way I squeeze in extra greens, along with a small serving of beans, meat, salsa, and avocado.

Just dumping a jar of salsa and chicken breasts into your slow cooker or an oven will yield meat that’s fairly flavor neutral, which makes it perfect for repurposing during the week. 

Not a meat lover? Try doing the same thing with pots of chickpeas or lentils. And keep tempeh and tofu on hand for your protein source. They’ll both keep for some time in the fridge. 

Here are a few more simple solutions if your leftovers left the building. 

Mediterranean Chicken Skewers from Costco
costcochickenskewer
They’re precooked. Heat them up if you like. Put them into a lower-carb wrap (I like Flatout) with veggies and some guacamole or another small serving of dressing. Or create an easy salad with greens and whatever other toppings you like. I like to add a bit of feta and sunflower seeds to mine. 

Morningstar Chipotle Black Bean Burger

photo credit: Iowa Girl Eats

photo credit: Iowa Girl Eats

Try using these on a salad some time too. They work well. I like to saute them in a pan but you can microwave them too. 

Baked sweet potato +. 

Get the recipe for a vegetarian loaded sweet potato from SkinnyTaste.

Get the recipe for a vegetarian loaded sweet potato from Skinnytaste.

Nuke a sweet potato. Or a regular potato (they’re good for you too). Top with reheated pre-cooked meat or other lean protein that you like, along with salsa, black beans, and a dollop of Greek yogurt. 

Lower-Fat Tuna Salad. 

Get a recipe from organize yourself skinny.

Get a recipe from Organize Yourself Skinny. 

Make a bigger batch of this ahead of time for a few extra meals. I mix tuna with only a bit of mayo or avocado for flavor and then round it out with Greek yogurt, a squeeze of lemon juice, and add celery and onion for crunch. Wrap it up with salad greens and a low-carb tortilla. Throw in a piece of fruit and you’re lunch is done. 

Winner Winner, All the Dinners
I use websites like Cooking Light and SkinnyTaste for inspiration on the daily. But here are a few super easy staples that my kids barely complain about. 

Chicken sausages and fire roasted peppers. 

Get the details from @green_kale on Instagram

Get the details from @green_kale on Instagram

Two ingredients. That’s it. The peppers work well for easy breakfast veggies too. 

Slow Cooker Mu Shu Chicken Wraps

Get the recipe from Better Homes and Gardens.

Get the recipe from Better Homes and Gardens.

Save time by slow cooking your chicken with bottled stir fry sauce. Just save a bit for the end, stir in broccoli slaw, and fold it into a lower calorie tortilla. 

P.F. Chang style lettuce and chicken wraps. 

Get the recipe from Iowa Girl Eats.

Get the recipe from Iowa Girl Eats.

I use ground turkey or ground chicken for these. They take very little time to prepare – make extra meat mix to stick in your freezer. 

Weight Watchers Taco Soup

Get the recipe from Kitchme.

Get the recipe from Kitchme.

I make double batches to freeze. I choose lower-sodium canned goods, because there’s quite a bit of them in here. But it’s lightning fast, low calorie, and my family loves it. I often add zucchini or chopped bell peppers to this soup too. The serving size is 1 cup. Try it with lean ground beef or turkey. 

Mango Peanut Tempeh Tacos

Get the recipe from Love and Lemons.

Get the recipe from Love and Lemons.

If you’re craving a plant-based meal, you’ve got to try the mango peanut tempeh tacos. I pick up tempeh at the grocery store and keep it in the fridge. If I’m out of meat or just so over eating other protein sources, I like to mix it up by going meatless for a meal. These tacos are fairly fast to throw together and are completely delicious. 

Curried Tuna Burgers

tunaburge

Get the recipe here.

I call my version cakes, because I’m fancy and serve them on greens. But use a sandwich thin if you’ve got a craving for a burger. These come together really fast and the protein to calorie ratio is good. 

Chicken Zucchini Noodle Caprese

chickenzoodle

Get the recipe from Skinnytaste.

Zucchini noodles or “zoodles” make a good stand-in for pasta and increase your veggie intake. No, they don’t taste like pasta. I’d never sell you that lie. But they’re tasty. You can now buy them pre-packaged at the supermarket if you don’t own your own spiralizer. Or just chop some zucchini and ditch the zoodles. Warning: if you buy one, you may become obsessed with creating spiral veggies of all sorts. This can lead to excessive Instagram photography. #instayum. 

Snack Attacks

snack
Still hungry? I always keep a few healthy go-to snacks in my fridge or pantry. Check out these ideas. 

  • Plain Greek yogurt + half a banana or half cup berries. 
  • String cheese + apple
  • Turkey jerky + clementine. 
  • Boomchickapop lightly sweet popcorn (for crunchy needs). 
  • Roasted veggies with a sprinkle of Parmesan cheese and sea salt. 
  • Apple slices + a serving of cheddar cheese. 
  • A smaller protein shake.
  • Hardboiled egg + bell pepper strips. 
  • Lean turkey or ham with dijon mustard wrapped in romaine lettuce leaves. 
  • Greek yogurt cream cheese and deli ham wrapped around a dill pickle. (Midwest sushi, am I right?) 
  • Cottage cheese + fruit.
  • “Proyo” – plain Greek yogurt, 1 TBSP of PB2, 1 teaspoon of chocolate chips or low sugar jam. Freeze for 15 minutes. 
  • Halo Top ice cream. 
  • Egg white crepe – egg whites whisked with stevia, a splash of vanilla and cinnamon. Cooked in a pan. Top with berries. 
  • Guacamole + salsa + celery or mini peppers to dip. 

Take it with you. 
Here’s a nifty pdf version to keep on hand for reference. Remember, there’s no one right way to do your meals. But I hope my ideas help you get started.  

Want more inspiration? Join my free newsletter and get in on workouts, healthy eating tips, and everything else you need to be fit and fine. Just fill out the form below and you’ll be an even cooler kid. 

 

Meal Planning Monday 1.22.2017 – the Pantry Challenge

meal-plan-monday

Hey hey, it’s almost Monday. International meal prep day if you’re a bro. Mine is on Sunday, so here we go. 

I just rhymed the hell out of that. Anyway, my freezer and pantry are overflowing with stuff that I completely believed that I needed when I bought them. But now things are cluttered. Ever do that? Since I’m not stocking up for the apocalypse, I need to use some things up. 

Ever hear of a pantry challenge? Spend less money, use what you already have, and get creative in the kitchen. It not only saves money, you’ll make fewer trips to the supermarket. 

My one caveat is that I’ll allow myself to grab fresh produce when needed, as some things just don’t keep well. My boys drink quite a lot of milk too. But I’m using what I have hanging out for my main meals. Lunches are almost always leftovers. My breakfasts are pretty boring too: eggs and veggies, protein pancakes, or overnight oats will be going on. 

Here are my dinners. You up for a challenge? See what you can make with what you’ve already got. 

Monday: Leftover pork souvlaki with tzatziki – I’ve got leftover pork, a cucumber, onions, and yogurt. I’m in business. On the side, instead of pita, I’ll use whole grain sandwich thins or pile it all on a plate of greens. 

Tuesday: Simple roast chicken. Yes, an entire bird is living in my freezer. I’ll clear out space by roasting it up along with extra carrots, onions, and potatoes. 

Wednesday: chicken chorizo is real, folks. My market sells this stuff and it’s amazingly good – yet lean. I’ll make a hash out of this by adding kale, chunks of potato, and an egg on top. Here’s a recipe that follows this idea. 

Thursday: Leftover chicken works well in soup. I’ll be making my avgolemono soup for a winter meal that uses very few ingredients. 

Friday: I bought chicken burgers from Costco months ago. They’re in the deep freezer and they need to go in our bellies. I’ll serve them on sandwich thins with steamed cauliflower and broccoli on the side. 

Saturday: We have so many bags of mystery soup in the freezer. Pro tip: label your bags. You won’t actually remember what you put inside. So yeah, mystery soup Saturday. 

Sunday: I dream a dream. Of making my own sausage. And I happen to have ground chicken breast in my house. So these spicy mango chicken breakfast sausages will become our brinner, along with bell peppers, potatoes, and eggs. 

Challenge accepted? Leave a comment and tell me what you drum up from your own pantry and freezer. Have a great week! 

 

Meal Planning Monday: 1.16.2017

meal-plan-monday-1

I always write these on Sunday, but Monday sounds so much catchier. Anyway, if you’re actually reading this on Sunday, high fives to you for being a go getter. 

It doesn’t even matter when you meal prep: just get it done when it works for you. 

Here’s what I’m cooking and eating up this week for dinner. I also have some badass breakfasts to share. Lunches for me are usually leftovers. I live a glamorous life, I know. 

Sunday (today): Slow cooker cider pork roast with apple thyme gravy. Serving with mashed cauliflower. This recipe is cooking right now. It smells great and was stupid easy to throw together. I skipped the apple brandy and picked up a mini bottle of apple whiskey. Boozy dinner ftw. You can freeze extra meat to use in other things if you won’t be using it up for leftover lunches and dinners this week. 

Monday: Upside down BBQ chicken bowls. The bonus of this is that you can put a huge batch of chicken breasts in your slow cooker with a little BBQ sauce. Cook that 4-6 hours and shred with a bit more sauce. You now have meat for more bowls during the week, or just freeze the cooked meat in individual portions for another day. I like that this recipe uses lots of broccoli slaw. Eat that up, it will fill your belly. 

Tuesday: Slow cooker posole(pork and hominy stew). I’m going to riff off of this Skinnytaste recipe, using the leftover pork from Sunday, though her instructions help you use fresh pork too. I don’t own a pressure cooker (wah!) so I’ll use the slow cooker instead. I’ll serve this with a fresh salad of citrus, avocado, and greens. 

Still have soup leftover? This will freeze just fine to live another day. 

Wednesday: Winter citrus butter salmon. Serving with a wild rice blend and steamer bag broccoli. This recipe sounds incredibly good. I’ll likely go light on the butter and need to sub regular oranges for the blood oranges unless they appear in the market soon. 

Thursday: Leftovers if we’ve got them: or soup from the freezer. 

Friday: Taco Friday is not #tacotuesday. But if I make a giant batch of seasoned taco meat, I can eat a taco on Tuesday and feel cool. Freeze some extra meat for tacos any time. I have tons of ground turkey in my freezer, so I’ll use that plus some low sodium taco seasoning. Or make your own. I usually opt for small corn tortillas – they’re low in calories. Lower carb tortillas work well too. And I’m perfectly happy to make a taco salad out of taco meat, tons of veggies, and a little guacamole. 

Saturday: Beef bourgignon (stew with red wine). A lazy kind of winter day meal to fill your kitchen with good smells. If you make a big batch, this freezes really well too. I’ll serve it with just a little crusty bread along with the veggies in the stew. 

Have a recipe that rocks your world? Leave a comment and tell me all about it. Have a great week! 

Meal Planning Monday – January 8, 2017

meal-plan-monday-1

It’s a new year, and a new you? Nah. Same old me and you. Except with fewer holiday treats most likely. But it feels good to get back to meals that nourish me. Yet still taste great. Here’s my winter menu for a week of healthy but delicious dinners.

Monday: Leftover lean ground beef and mushroom sloppy joes from our freezer. I still use this old school recipe that my mother cooked. Except I stretch the beef by doubling the other ingredients and adding plenty of mushrooms.  I further lighten it up by using 88% lean ground beef and light buns. Serve this with a salad. 

Tuesday: Turkey Meatball Soup with Spinach and Farro holds promise of being fantastic. And I happen to have a shortcut: pre-cooked turkey meatballs. I’ll sprinkle a bit of parmesan from the recipe onto the soup before serving instead of working it into the meatballs. Extra salad for a side sounds good too. 

Wednesday: Maybe I still have an urge to eat Thanksgiving turkey. So I’ll roast a lean turkey breast along with honey roasted squash with cranberries and feta.

Thursday: Surely we’ll have leftover turkey breast. This autumn turkey and apple salad sounds dope. And fast. 
Friday:  Friday is usually the day when I don’t really feel like cooking. At all. The week is over, and I want something easy to make. Ordering pizza is an option, but so are Protein Up Flatbread pizzas. I have some turkey pepperoni, shredded mozzarella cheese, and pizza sauce waiting to go.

Of course, you can get a lot more creative with your pizza. Arugula, fig, and prosciutto is fancypants. Pineapple and canadian bacon is one of my favorites, and even BBQ chicken. Pizza your face off. 
Saturday: I’ve had a craving for Indian food lately that’s been driving me to distraction. If I’m feeling adventurous, I’ll make the labor intensive yet incredible Biriyani recipe from Food52.

If I am lacking motivation for that, the Slow Cooker Butter Chickpeas and Tofu from the blog Delish Knowledge should do the job too – with much less effort. I like to pair spicy Indian food with cool cucumber salads or a traditional raita

Sunday: Have you heard of celeriac? It’s a root veggie with a bright flavor that I love to mix in with mashed potatoes to make them taste amazing. I’m going to use some to make this wintery celeriac and apple soup to pair with a lean pork tenderloin. I’ll keep the pork prep simple, just roasting it with some herbs, salt, and pepper in the oven.  Sundays are my days to kick back with more cooking and food prep. 

Have a recipe you can’t wait to try or that is one of your beloveds? Your bae? C’mon now, share that in a comment below. 

Meal Planning Monday: December 18, 2016

meal-plan-monday-1

Oh hey there! Are you set for the holidays? I just realized that Christmas is only a week away and I don’t have my shiz together quite yet. Meals this week need to be simple. And warm. So warm. 

The requirement for meals this week is that they need to be light, budget friendly, and quick to prep. I’m saving up all my money and cooking mojo for Christmas day. 

Here’s what’s cooking: 

Monday: Autumn turkey burger with spicy honey drizzle. I’ve made these several times now and keep going back for more. Nom nom nom. I’ll serve with a beet salad on the side. 

Tuesday: Tuna cakes with sriracha light mayo sauce and mixed green salad. 

Wednesday: Crockpot pizza chicken and veggies. Low calorie, low cost, low time involved. Plus, you know, pizza. 

Thursday: Leftovers or soup from the freezer. One easy, budget friendly soup I make and freeze is chicken enchiladas soup. It’s cheap and easy. Plus you can throw the whole mess in your slow cooker. 

Friday: Fish tostadas with chili lime cream. I have made my own version of this with the tortilla crusted tilapia filets from Costco. Many supermarkets carry something similar. Cheat your face off and make these fast. 

Saturday: Christmas eve dinner with my family. We’re keeping it simple with a Chipotle style DIY burrito bar. 

Sunday: Christmas Dinner! I’ve never cooked a crown roast of pork before. It looks fancy, even without those weird little paper hats on the tips. Here is my menu:

Crown roast of pork with apple stuffing
My mom’s cranberry sauce
Butternut squash and rutabaga puree
Shaved Brussels sprouts salad with bacon, meyer lemon, and dried tart cherries
Chocolate peppermint ice cream cake

What’s your favorite part of holiday dinners? The main meat? The sides? The eggnog? Leave a comment and share. Happy holidays!

Meal Planning Monday: December 11, 2016

meal-plan-monday-1]

It’s cold. Yeah, yeah, it’s December. It’s supposed to be cold in Iowa. But we were spoiled. So now I’m freezing my tuchus off. So this week I want mostly soups and warm stuff to put in my belly. 

Making soup is a perfect way to stockpile some extra meals – most soups freeze really well. So make a giant batch and stash some extra meals away for later. 

Here’s what’s happening in my neck of the woods this week:

Monday: The easiest Thai chicken soup – get some Tom Ka paste from an Asian market. I simmer cooked chicken with a can  of light coconut milk, 2 cups of chicken stock, a bag of stir fry veggies, and a bit of curry paste. Sometimes I add extra bamboo shoots or water chestnuts. Yum. 

Tuesday: Slow cooker pork loin with apples and sage. I might be gross because I use bottled gravy in this recipe, but it’s so good. And so easy. Come at me. I’ll serve with mashed cauliflower. 

Wednesday: Slow cooker mu shu chicken wraps. Just cook boneless skinless chicken breasts with a half bottle of stir-fry sauce for 4-6 hours. Shred, add the rest of the bottle of sauce, along with a bag of broccoli slaw. Serve as is or wrap that up in tortillas or low carb wraps. 

Thursday: Kiddo has a choir concert. So we need a quick meal: deli turkey, Greek yogurt cream cheese, and apples on low-carb flatouts it is. I will also stuff them with mixed greens and the kids will complain about their horrible lots in life. 

Friday: Leftovers!

Saturday: Ottolenghi’s chickpea, tomato, and bread soup. If I could cook one chef’s meals for all my days, it would be his. 

Sunday: Bouillabaise. Because I’ve always wanted to make bouillabaise, and I like saying bouillabaise. So I’m going to try it. This is a simplified version of a French fisherman’s stew. Serve with crusty whole grain bread. 

What’s on your menu this week? Leave a comment and share! 

 

Meal Planning Monday: December 4th, 2016

meal-plan-monday-1

Oh helloooooo. It’s time to plan. So that when the thing hits the you-know-what, you at least have dinner prepped. 

I feel like I returned from battle yesterday after buying my groceries for the week. The store was so busy it seemed like people were prepping for a zombie apocalypse. Instead, I think it was just a really good sale combined with the weather forecast predicting snow. People start buying milk and bread and basically lose their minds. This always amuses me a whole lot. 

But I have milk and bread now. And all the things to make this week’s meals. Check out mine here:

Monday: Lightened up Parmesan chicken: just skip the breading and bake chicken breasts. I sprinkle with Italian seasoning and salt then bake at 350F for 30 minutes. Toss on some cheese and marinara and bake 5-10 minutes more: until the sauce is warm and the cheese is melty. Serving with sauteed spinach instead of pasta – but have a bit on the side if you’re craving some. 

Tuesday: spicy California shrimp stacks from Skinnytaste. How freaking clever are these? I’ll serve with a cucumber sesame salad on the side. 

Wednesday: Chicken spinach frittata with leftover chicken from Monday. Add bits of whatever veggies you have around, and you can play with cheese. Here’s one variation from an Oregon Cottage. 

Thursday: Turkey taco stuffed sweet potatoes. Just use lean ground turkey and make taco filling from it. I like to add homemade taco seasoning, a bit of salsa, and a can of black beans to the meat. Then stuff your baked/microwaved sweet potatoes. Top with plain Greek yogurt and/or a little cheese. Nom nom. 

Tip: if you can, make a giant batch of the taco meat. Freeze the extras and then you can use this as a super fast dinner on crazy nights. 

Friday: Hey family, make your own damn dinner! Or… leftovers/cooked soups I found in the deep freezer. 

Saturday: Lower calorie Shepherd’s pie. Just take your favorite recipe and use 90% lean ground beef, plenty of veggies, and top with a mixture of mashed cauliflower and potato. Using buttermilk and cutting back on butter helps scale back calories for mashed potatoes. I’ll put some umami bombs into the sauce with cues from Serious Eats. 

Sunday: Roasted turkey tenderloins (I get these inexpensively at Aldi) with cranberry shallot sauce from Eating Well. Steamed green beans and roasted sweet potatoes on the side, because I’m still feeling Thanksgiving in my soul. 

What’s for dinner at your house this week? Have something good? Share it in a comment below. Happy cooking! 

Meal Planning Monday November 28, 2016

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It’s a new week and maybe I don’t need to eat pie every day. Or maybe I do? I had quite a lot of good pie and other treats for Thanksgiving. 

There’s no need to repent or detox.  But I’m craving some vegetables. This week’s dinner menu will have plenty of them. Hopefully there will be good leftovers for lunches, and I’ll throw some spinach into my breakfast smoothies or fold a few veggies into an omelet. 

Monday: Black Bean Pumpkin Soup from Smitten Kitchen with a mixed green salad

Tuesday: Feta spinach chicken sausages roasted with red bell peppers, onions, and broccoli. (Use whatever veggies and seasonings you like! I’ll sprinkle on oregano, salt, and pepper and roast in one pan at 400F until it looks nice and toasty. 25-35 minutes should do the trick. 

Wednesday: Baked ginger soy chicken from David Lebowitz, served with a big side of steamed or sauteed stir fry veggies. (Just buy the frozen ones if you don’t have fresh veg on hand.)

Thursday: Surely we have leftovers. Right? Right? If not, I’ve been itching to make the turkey meatloaf from Skinnytaste. It would taste great with a side of sweet potatoes and broccoli. 

Friday: Lentil chili from Little Broken. With a cornbread muffin, because yum. 

Saturday: Hosting a sleepover for many 4th grade hooligans. A DIY hot dog bar with fruits and veggies on the side will work for the kiddos. Turkey brats with apple sauerkraut and roasted Brussels sprouts for the grownups. Plus wine. Of course. 

Sunday: Blackened fish taco bowls from Noshtastic

Are you cooking up a favorite meal you’ve discovered lately? Tell me all about it in a comment below. Have a great week!

Meal Planning Monday for November 20, 2016

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Need some dinner inspiration? Last week I launched “Meal Planning Monday”. Although truthfully, I do most of my planning on Sunday. According to memes on the Internet, you’re supposed to plan on Monday. It must be due to alliteration. I have no idea. But whatever day you choose to start a new cycle of meals, just get a plan in place.

It’ll make your life way less full of crazy. At least 80% less of the crazy. And for this upcoming week, there will be plenty of that, at least around here. We’ve got Thanksgiving dinner to prep and one of my kiddos is turning 10. 

So this week’s dinner menu needs to be simple. I’ll make lunches out of leftovers, and hang with my favorite easy breakfasts. Happy Thanksgiving! Read on below for meal ideas.

Monday: Greek chicken wraps. Use rotisserie chicken, store-bought Tzaziki sauce, cherry tomatoes, lettuce, and whatever else sounds good. A little feta would be perfect. Stuff it all inside a high protein Flatout wrap or a pita. 

Tuesday: Thai peanut chicken slaw. Use leftover chicken from last night. Shred or chop and add to a bag of broccoli slaw. Add a light peanut sauce made with PB2, toss that together, and top with a squirt of sriracha, a handful of cilantro, and perhaps a few chopped peanuts. If you’re fancy. 

Wednesday: Breakfast for dinner. Eggs inside sweet potatoes. I saw it on Pinterest approximately 5,000 times and now I need to try it. You win, Pinterest. You could try a recipe like these eggs in sweet potato boats, but you barely need one. I may try to shove 2 eggs into one sweet potato half because I want more protein in there. 

Thursday: Thanksgiving! I’m bringing many pies to dinner, including a salted honey pie that is out of this world. Use a different crust recipe from the one listed here. The filling will blow your mind. No, it’s not even a little bit healthy. It’s pie. But a small slice is satisfying for this one. 

Friday: Turkey leftovers. I think I’ll make a white chili and substitute turkey for the usual chicken. I may riff off of Ellie Krieger’s white chili but sub cannellini beans for the hominy. 

Saturday: Are we tired of turkey yet? Probably. Try black bean sweet potato quesadillas: Saute cubed sweet potato with some smoked paprika and a little cumin. Dump in a can of black beans and heat. Then fill tortillas with that mixture, top with a bit of cheese like cotija, and heat on a griddle or skillet. Serve with salsa. 

Sunday: Oven baked honey sriracha drumsticks and green salad. It’s my boy’s birthday, and this is what he requested. Drumsticks are an odd favorite food, but I roll with it. I substitute gochujang paste for sriracha because it’s not quite so spicy. Find it at an Asian market. 

What’s on the menu at your place? Leave a comment below and share your favorites. 

Meal Planning Monday for November 14, 2016

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Oh hey there!

I’m starting a new series in the spirit of meal prep. Why? Because having a plan for the week makes healthy eating way less bumpy. 

I hesitate to say “meal planning” because people think of that as a rigid set of meals that they have to eat. Eat whatever you like! But once my menu for the week is set, I can chill out and know that dinner will happen without a last minute trip to the grocery store. 

I usually work off of what I have hanging out in my fridge, pantry, and freezer when I design my weekly dinner menus. I can whip up breakfast or lunch from most anything I have in the house. But dinner takes a little more planning. 

If that all feels overwhelming, start by reading a peek inside a week of healthy meal planning. 

Then if you’re needing a bit of inspiration, check out my menu each week and nab whatever sounds yummy. I try to choose dinners that have a fairly high protein count, are reasonably low in calories, and taste great. 

Some meals take a little more prep than others. If I make soup or stew I usually double the batch and freeze one. Then I have some “no cook” nights for when the you-know-what hits the fan. 

Meal Plan for November 14, 2016

Monday: Sauteed skillet of chicken apple sausages, cubed butternut squash, and brussels sprouts. (I just cook these together with a little thyme and smoky paprika.)

Tuesday: Leftover Turkey Chili from the freezer with mixed greens.

Wednesday: Lasagna soup with mixed greens.

Thursday: Apple stuffed pork loin with Moroccan spices. Roasted Brussels sprouts and sweet potatoes on the side.

Friday: Leftovers!

Saturday: One Pot Red Beans and Rice with Turkey Kielbasa

Sunday: Maple glazed baked salmon with pears, Brussels Sprouts, and whipped cauliflower/potato mash. 

Have a go to recipe that you’d like to share or even your menu for the week? Lay it on us! Just leave a comment below.