Meal Planning – Easy Recipes

Meal Planning – Easy Recipes

Note: Carbs are recorded as net carbs

Overnight Oats – Makes 8 servings; 17g/serv.

Ingredients:

  • 2 cups old fashioned oats 48g

  • 8 TBsp chia seeds 8g

  • 8 TBsp peanut butter 24g

  • 4 cups unsweetened almond milk 4g 

Toppings:

  • ? TBsp maple syrup 6.5g

Instructions

  • Add ? cup oats, 1 TBsp chia seeds, 1 TBsp peanut butter to 5.5oz plastic cups and stir

  • Add ? cup milk put on lid and shake to combine

  • Let sit in fridge overnight, serve topped with honey or maple syrup

Healthy Smoothie – Makes 3 servings; 13.2g/serv.

Ingredients:

  • ? cup canned pumpkin 8g

  • ? cup spinach .2g

  • 2 TBsp peanut butter 6g

  • ? cup frozen strawberries 4.5g

  • 1 cup coconut milk 4g

  • 1 TBsp honey 17g

Instructions:

  • Combine all ingredients in blender and blend until smooth. Add additional milk to reach desired consistency

Easy Hummus – Makes about 4 servings; 3.7g/serv.

Ingredients:

  • 1 can chickpeas 11g

  • 1 clove garlic .1g

  • ? cup olive oil 

  • 2 TBsp lemon juice 1.75g

  • 2 TBsp tahini 2g 

  • 1 tsp cumin

  • ? tsp paprika

  • Salt to taste

Instructions

  • Add ingredients to food processor and blend until smooth. Add additional oil or water to reach desired consistency. 

Note: Serve with cucumbers, green peppers, and carrots

Bacon Egg and Veggie Scramble

Ingredients

  • 2 eggs per person

  • 1 ? slices bacon per person

  • ? cup spinach

  • 1 TBsp almond milk

Instructions:

  • Fry bacon and crumble

  • Combine all ingredients in pan and scramble

Note: Add additional veggies as desired

Peanut Butter Yogurt Dip – Makes about 8 servings; 4.6g/serv.

Ingredients:

  • 1 cup plain greek yogurt 8g

  • ? cup peanut butter 12g

  • 1 TBsp honey 17g 

Instructions:

  • Combine all ingredients and serve with sliced apples

Chia Seed Pudding – Makes about 4 servings; 12.7g/serv.

Ingredients:

  • 2 cups coconut milk 16g

  • ? cup chia seeds 8g

  • ? tsp vanilla extract .8g 

  • 2 TBsp maple syrup 26g 

  • ? tsp cinnamon

Instructions:

  • Blend all ingredients and let sit in fridge overnight

  • Serve topped with fruit of choice

Snacks: (pick 4)

  • Hummus

  • Cubed cheese, summer sausage, and almonds

  • Popcorn

  • Cashews

  • Apples with peanut butter yogurt dip

  • Bananas fried with cinnamon and honey

  • Sugar free jello

  • Celery with peanut butter

  • Pickles

  • Oranges or clementines

  • Grapes

  • Chia seed pudding with fruit

  • Pepperoni sticks

Curried Lentils

Ingredients:

  • ? cup coconut milk

  • ? cup red lentils

  • 1 cup chicken broth

  • ? cup chopped spinach

  • 1 TBsp minced garlic

  • 1 TBsp minced cilantro

  • ? cup rice

  • 1 tsp turmeric

  • Salt and pepper to taste

Instructions

  • Bring one cup water to boil and add rice that has been rinsed. Cook for 12 minutes stirring occasionally. 

  • Fry garlic in 1 TBsp butter for 2-3 minutes or until translucent

  • Add turmeric, stir and cook for another 2-3 minutes

  • Add lentils, chicken broth, and spinach to pan and bring to boil

  • Reduce heat, cover and simmer for 20 minutes stirring occasionally 

  • Stir in coconut milk and serve over rice topped with cilantro

Notes: To bulk up the meal and add diversity can add other vegetables at the same time garlic is added to pan such as sweet potato, carrots, zucchini. 

Roasted Chicken Thighs and Veggies

  • Roast chicken at 375o for 25 minutes per lb + 25 minutes

  • Roast veggies at 400o for 20-30 minutes

Mix and match seasoning: 

  • Olive oil, lemon juice, paprika, rosemary, salt and pepper

  • Olive oil, lemon juice, oregano, minced garlic, salt and pepper

  • Olive oil, salt and pepper, dijon mustard

  • Olive oil, salt and pepper, lemon juice, thyme, parsley, rosemary

  • Salt and pepper, soy sauce, honey

  • Olive oil, salt and pepper, lime juice, cumin, chili powder cayenne, minced garlic. 

  • Salt and pepper, pesto

  • BBQ Sauce

Note: alternatively serve with side of coleslaw

Roasted Salmon and Veggies

  • Bake salmon at 400o for 15-20 minutes

  • Roast veggies at 400o for 20-30 minutes

Mix and match seasoning:

  • Olive oil, lemon juice, salt, dill

  • Olive oil, salt, dijon mustard

  • Melted butter, lemon juice, thyme, rosemary

  • Olive oil, salt and pepper, creole seasoning

Veggies for roasting:

  • Carrots

  • Zucchini

  • Yellow squash

  • Sweet potato

  • Green beans

  • Brussel sprouts

  • Beets

  • Broccoli

  • Eggplant

  • Cauliflower

  • Peppers

  • Asparagus

Sausage and Peppers

Ingredients:

  • 1 pkg smoked sausage

  • 1 cup chopped kale or spinach

  • 1 bell pepper diced

  • 1 red pepper diced

  • 1 zuchinni diced

  • 1 yellow squash diced

  • 2 TBsp olive oil

  • 1 TBsp lemon juice or balsamic vinegar

  • ? tsp salt

  • ? tsp pepper

  • 1 tsp creole seasoning

Instructions

  • Fry peppers, zuchinni, and squash  in pan for 5-10 minutes or until begin to soften

  • Add sliced sausage and cook until browned about 5-10 minutes

  • Add spinach or kale and cook until wilted 3-5 minutes

  • Mix olive oil, lemon juice, and seasonings. Add to pan and stir to coat

Chicken or Salmon Salad

  • Cook salmon or chicken according to previous instructions

  • Serve over mixed greens with selected add-ins and dressing

Add-ins: (pick3-4)

  • Cucumber

  • Olives

  • Feta

  • Parmesan

  • Bell pepper

  • Chopped peanuts or almonds

  • Avocado

  • Bacon

  • Hard boiled egg

  • Apple 

  • Carrots

Dressing:

  • Start with 1:2 ratio of vinegar, lemon or lime juice and olive oil

  • Add:

    • Tahinni, garlic

    • Dijon mustard

    • Cilantro

    • Oregano, thyme

    • Soy sauce, sesame oil

    • Honey, garlic, red pepper

Creamy Coleslaw

Ingredients:

  • 1 cup mayo

  • 2 TBsp dijon mustard

  • 2 TBsp apple cider vinegar

  • 2 TBsp sugar

  • ? tsp salt

  • ? head each of red and green cabbage chopped

Instructions:

  • Combine all ingredients and let sit in fridge for at least an hour

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