Back to Meal Planning

Back to Meal Planning


Remember when I use to share meal plans every week?!! I know I don’t think I remember that either. Life has been a whirlwind over the past few months. I have been so busy finishing the book, launching my new site and blog, starting a crowdfunding campaign, having heart surgery, pitching the concept of The Complete Plate in front of 375 people, and also working on another exciting secret project that I am looking forward to sharing with you soon! 

While life has been exceptionally busy these past couple of months, I have really missed meal planning, cooking, and food photography. These new hobbies of mine that have developed out of necessity, have become such therapeutic activities for me. I find such joy in cooking and food photography. I love that two years ago I hated cooking and now it is one of my greatest sources of joy! 

Well I am back to meal planning. I have found ways to simplify the process, especially as I am still recovering from surgery and my arrhythmias have become worse. I hope you enjoy! I have missed you guys! 

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Day 1


Breakfast

Nutella Cream of Wheat with flax, chia and coconut

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Thoughts: I love Nutella and Cream of Wheat! I personally don’t like the term superfood, but for the purpose of context I am going to use the term. I have said it before, but I don’t know why Cream of Wheat is not considered a ‘superfood.’ Cream of wheat is rich in iron. Iron is one micronutrient that is very difficult to obtain just from what we eat if we are not paying attention, but it is possible. I give this simple and easy dish a 5/5! 

Ingredients 

  • 1 1/4 cup almond milk (Fortified for 30% calcium content) 
  • 1/3 cup cream of wheat 
  • 1 tbsp Nutella 
  • 1 tsp almond milk 
  • 1 tsp chia seeds 
  • 1/2 tsp flax seeds 
  • 1 tsp shredded coconut 

Instructions 

  1. Pour almond milk into a sauce pan and bring to a boil over medium heat. 
  2. When milk reaches a boil add cream of wheat cereal.
  3. Reduce to a simmer and stir until cereal thickens, about 3-5 minutes. 
  4. Remove from heat. Stir chia seeds into cereal to allow them to gel. 
  5. In a small bowl whisk together Nutella and second amount of almond milk.
  6. Pour Nutella mixture over cereal. Top with flax seed and shredded coconut. You can also top with more almond milk if you desire. 

Lunch 

Prosciutto Brie and Jam sourdough panini

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Thoughts: Anything on sourdough is delicious! 5/5 

Ingredients

  • 2 slices (50 g) sourdough 
  • 2 tsp butter/margarine 
  • 2 slices prosciutto 
  • 20 g brie 
  • 2 tsp strawberry jam

Instructions 

  1. Warm panini press or grill over medium heat. 
  2. Evenly spread butter/margarine on both sides of the sourdough. 1/2 tsp per side. 
  3. Top with brie, jam, and prosciutto. 
  4. Place sandwich on grill or in press until cheese has melted and bread is toasted, about 2-4 minutes (1-2 minutes per side). Serve. 

Dinner

Falafel pita

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Thoughts: One of the ways I am saving some work is by finding some healthier pre-made items. I purchased Mina Falafel from Costco. They were delicious and made for a fast and simple dinner. The only problem with anything pre-made is sodium levels are usually on the high side. I give this dinner a 4/5. 

Ingredients

  • 1 package pre-made Falafel 
  • Pita shells 
  • Feta, crumbled 
  • Tzatziki 
  • Spinach 
  • Cherry tomatoes, halved 

Instructions 

  1. Prepare Falafel according to directions. 
  2. Assemble pitas by filling with spinach, cherry tomatoes, and 3-4 falafels. Top with feta and Tzatziki. 
  3. Serve 

Day 2


Breakfast

Cloud bread

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Thoughts: Cloud bread is the latest low carb trend. I am not afraid of carbs. They are GOOD for you, and necessary!!! But I was curious to try cloud bread. The only good thing I can say about cloud bread is that it made for a pretty picture and if you have absolutely no groceries in the house, you will likely still have everything you need for this recipe! Otherwise I thought they were pretty nasty. I will not make them again. I adapted the recipe slightly to make the cloud bread sweet instead of savoury. I used  vanilla greek yogurt instead of plain and by adding a 1/4 tsp vanilla. They taste like meringues. Even as pancakes it through me off. I could not imagine a meringue flavour for a sandwich, barf! And the texture was not enjoyable at all. Anyways, give it a try if you want. I won’t be making this again. 1/5 

Recipe: Beach body 

Lunch

Carrot and butter bean soup with flax and sunflower seed sourdough

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Thoughts: This is another example of a pre-made dish I have come to embrace. Again higher in sodium then I would prefer, but a healthier quick lunch option. I served it with 1 slice of sunflower and flax seed sourdough bread. This is the first time I have tried this soup and I really enjoyed it. I would definitely make it again. 5/5 

Soup: Baxter’s Carrot & Butter Bean soup 

Dinner

Chicken parmesan casserole

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Thoughts: This was ridiculously easy to make and the entire family loved it! I used a rotisserie chicken and was able to prep dinner in no time. I would definitely make this again. It is definitely best to eat right away. The crumb topping loses its crunch when reheated the next day. But right out of the oven this is an easy 5/5! 

Recipe: From Thriving Home


Day 3


Breakfast

Simple spicy omelette

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Thoughts: This was just a simple classic breakfast. I love sriracha! As you can tell from the meal plan today. It just adds a nice kick to everything! 5/5 

Ingredients

  • 2 eggs 
  • 15 g shredded parmesan cheese
  • 1 green onion, chopped 
  • 1/2 tsp sriracha 
  • 1 slice sunflower and flaxseed sourdough 
  • 1 tbsp seed butter (I love Nuts for Nature seed butter from Costco right now, their website is terrible, but their product is AMAZING!!!) 
  • 1 cup cherry tomatoes, halved (with a dash of salt and pepper) 

Instructions 

  1. Warm a small frying pan over medium-low heat. 
  2. In a small bowl mix together eggs, onions, and cheese. 
  3. Pour mixture into pan. Slowly and gently pull egg into the centre. Continue until egg is fully cooked and nice and fluffy. 
  4. Fold omelette over. Drizzle with sriracha and serve. 

Lunch

Spicy Tuna Melt

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Thoughts: Continuing with my love for sriracha, I made a spicy sourdough tuna melt. I could easily eat this everyday for lunch! 5/5 

Ingredients 

  • 1 can tuna, drained 
  • 1 1/2 tbsp mayo 
  • 1/2 tsp sriracha 
  • 1 green onion, chopped 
  • 2 slices sourdough bread
  • 20 g cheddar cheese, thinly sliced 

Instructions 

  1. Warm oven broiler. 
  2. In a medium bowl flake tuna and mix with mayo, sriracha, and green onion. 
  3. Evenly spread tuna mixture on sourdough. Top with cheese and place under broiler for 2-3 minutes. Until cheese is bubbling and golden brown. Serve 

Dinner

Creamy honey mustard chicken

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Thoughts: This is definitely some of the ugliest food photography I have done! I don’t know what happened! But the original picture from Cafe Delites looks much more appetizing so just look at her picture instead: 

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AHHHHHH yes that is much better! I don’t know where I went wrong. I would almost like to try the recipe again. It was alright, but not great enough to make it again. But contrasting our two pictures I clearly went atrociously wrong somewhere. Anyways you can find the recipe at Cafe Delites


Day 4


Breakfast

Strawberry banana crepe

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Thoughts: Crepes are so easy to make and wonderfully delicious. How can you go wrong with strawberries and bananas?!!! 5/5 

Basic crepe recipe 

Lunch

Creamy honey mustard chicken crepe

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Thoughts: One of my favourite things to do is to use leftover crepes from breakfast and make crepe sandwiches for lunch. I reused the chicken and the sauce from the night before to make this scrumptious lunch! It was surprisingly delicious. I am craving it as I am writing up this post! 5/5 

Ingredients 

  • 1 crepe leftover from breakfast 
  • 1 chicken breast leftover from dinner on day 3 
  • 1 tbsp sauce leftover from dinner day 3 
  • 1/2 cup spinach 
  • 20 g cheddar cheese 
  • 1/2 cup cucumber 
  • 1/2 cup cherry tomatoes, halved 
  • dash of salt and pepper 

Instructions

  1. Warm chicken and sauce from night before. 
  2. Assemble crepe by layering cheese on half the crepe, top with chicken and sauce, top with spinach and fold crepe in half. 
  3. Serve with cucumber and tomatoes topped with salt and pepper. 

Dinner

Slowcooker caramelized pork ramen soup

the-complete-plate-32Thoughts: This recipe easily made my top 10 list! I will definitely be making this again. Jordan raved about this dish! I did make some changes from the original recipe, but nothing too major. I really cut back on the amount of Chinese 5 spice that recipe called for, just because it is a very strong flavour and honestly I might not add it all next time. I also added some Tom Yum paste to the broth. It made the broth even richer. For mushrooms I used Shiitake and cremini mushrooms. I also didn’t make the acorn squash the way the recipe recommended. I just roasted it with some oil. I really enjoyed it just plain. I also didn’t add a soft boiled egg. 

I know this is a slow cooker recipe, but the amount of work that goes into this dish still requires the prep of a regular meal. If you wanted to save time you could just skip the acorn squash element of the dish. But guys oh my goodness the caramelized pork!!!!!!!!!!!! LIFE CHANGING!!!!!! You definitely CANNOT miss this step! I think I may need to prep my pork this way every single time! You will not regret the extra work for this step I promise! 

Make sure you save this recipe from Half Baked Harvest as one of your new favourites! 

The West Coast Adventure

The West Coast Adventure


For more recipes and meal plan ideas visit @fitlessflavor-12

I hope you have had a wonderful summer! I am sorry I have been MIA. It has been crazy busy these past 2 months! We had an amazing family holiday at the beginning of the summer in Penticton, and these past 2 weeks we were back in BC. Charley and I had the most amazing mommy daughter vacation! While we were living it up in Vancouver enjoying the water slides, Stanley Park, the Aquarium, Granville Island, and White Rock my amazing hubby was conquering the West Coast Trail! I am so proud of him, this is an amazing accomplishment. 

 ARVC has not only impacted myself it has also created struggles for those close to me. Jordan has felt guilty about working out since I was told to stop all exercise. To the point that he has almost stopped all exercise himself. It was always our plan to hike the West Coast Trail together. Unfortunately that is no longer in the cards for me. When the opportunity came up for Jord to hike the trail I encouraged him to go. Jordan felt bad going without me, and I would be lying if I said I didn’t struggle as he trained, but I don’t want to ever hold him back or make him feel guilty from accomplishing his fitness goals . 

It was also the first Summer Olympics since my diagnosis. I normally count down the days until the Olympics, they usually provide me such tremendous joy! I never miss a single swim or medal presentation. It is 16 days of being inspired to get out and push your body past the limits you thought it was capable of. As Audrey Roloff says there is Always More. I highly recommend you check out the link to her site and blog. Audrey’s perspective with these two simple words is wonderfully encouraging. However, from a physical perspective I am in a position that my body is not capable of more. I couldn’t even watch the Olympics this year. I hate that this disease has stolen my love of Olympic binge watching. I hate feeling fragile. I hate the emotional rollercoaster that is this journey. One day I am content with my new reality and the next I struggle to cope. I find the journey of grief is unique in that it forever remains unresolved. You never get over the loss, but you slowly learn to move through it. Along the journey there are numerous desultory triggers that bring your grief back to the surface. I realize that I have not experienced a loss in the traditional sense, but life as I knew it has forever changed due to my illness.

One of the ways I coped with Jordan heading for the West Coast Trail was to make the most of the time he was away. I decided that Charley and I would make some of our own memories. We ended up having the most wonderful week! We had a sleep over every single night, we went exploring each day, we consumed an impressive amount of ice cream, and we just enjoyed spending time with each other!  When I tucked Charley into bed after our long drive back home she said to me “mommy you are my best friend ever!!!!” All of my struggles of missing out on the West Coast were instantly gone! 

I took a break from the blog this summer and I am really looking forward to getting back to meal plans this week. It is time to refocus!

For more recipes and meal plan ideas visit @fitlessflavor
Waterslides!!!
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In her happy place!
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My water baby!
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So big!
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Completely mesmerized!
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White Rock adventures 
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On a seashell hunt
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Building sandcastles
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Even when I struggle with my grief I know that I am abundantly blessed!

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Exciting Opportunity!

Exciting Opportunity


For those of you in the Calgary area, I will be providing a free talk on meal planning and nutrition. I had the opportunity to speak for the Running Room a few months ago and it was an amazing experience. As a result I am going to be providing another presentation this September. Details are provided below. I hope to see you there.

*Spaces are limited so please RSVP to fitlessflavor@gmail.com

Meal planning invite