Week 7

Week 7


 

Nutritional analysis

Kcal

Total

Breakfast

Snack 1

Lunch

Snack 2

Dinner

Day 1

1310

302

0

396

0

612

Day 2

1462

466

0

350

152

494

Day 3

1258

533

0

353

0

372

Day 4

1091

331

0

279

96

385

Day 1

Day 2

Day 3

Day 4

Proteins (g)

78.42

67.56

60.33

61.71

Carbohydrates (g)

153.27

157.36

156.46

165.19

Fats (g)

43.35

46.68

37.07

24.39

Omega 6 (g)

4.28

4.36

3.66

1.99

Omega 3 (g)

0.91

1

1.21

1.5

Dietary Fiber (g)

25.72

25.45

27.14

32.67

Dietary Lows

(anything less than 50% of DIV)

Vitamin D 2.46  µg,

Potassium 2238.04 mg

Vitamin D 2.7 µg, Potassium 2039.7 mg, Vitamin D 3.51 µg, Vitamin (RAE) 328.56 µg, potassium 1953.53 mg Vitamin D 4.18 µg, Vitamin A (RAE) 219.85 µg, potassium 2192.99 mg

* Interesting observation – on day 4 I had my lowest caloric intake, but I felt the most full and satisfied. It was also the day that I had my highest fibre intake. Fibre is key for prolonging satiety.

Total daily Kilocalories: 1733

Protein (g): 72.57

Carbohydrate (g): 191.0 – 276.0

Fat, total (g): 37.0 – 66.0

Omega-6 fatty acid (g): 12

Omega-3 fatty acid (g): 1.1

Dietary Fiber, total (g): 25

Water (g): 2700 that is 10.8 cups per day or 86.4 fl oz

If you are following along and adopting my meal plans please be aware that everyone’s nutritional needs are very individual. For those who are quite active you may require more calories, along with a varied macronutrient and micronutrient composition in your diet. But please feel free to use and be inspired by my meal plans.


 

Day1 

Steps – 10, 200


 

Breakfast 

Ham cup in a cocotte 

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Thoughts: Nothing too exciting about this breakfast other than I love any excuse to my little cocottes, and it looks really fancy! It was tasty, simple and quick. 3.5/5

Ingredients (this was my portion)

  • 2 slices Deli Ham
  • 1 egg
  • 1/2 tbsp green onion
  • 1/2 tbsp parmesan cheese
  • 1 slice whole grain toast
  • 1/2 tsp butter/margarine
  • 1/4 tsp sriracha
  • 1 cup fruit (I had 2/3 cup raspberries, 1/3 cup pears)

Instructions 

  1. Preheat oven to 400 degrees.
  2. Spray cocotte or muffin tin with a cooking spray. Place ham slices so that it makes a cup within the cocotte or muffin tin.
  3. Crack egg into ham cup. Sprinkle with green onion and parmesan cheese.
  4. Place in oven for 10-15 minutes. Turn to broil on high for 2-3 minutes, to finish cooking the egg, being careful not to burn it.
  5. While egg is cooking, toast a slice of whole grain bread. Spread butter of margarine on toast. When Ham cup is finished cooking place on top of toast, drizzle with sriracha and serve with a cup of fruit.

Lunch 

Rotisserie Chicken Lettuce Wraps 

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Thoughts: This is one of my go to dinners. I usually use vermicelli noodles, but I felt like a change of texture so I tried couscous. It was a brilliant idea if I do say so myself! 5/5! 

My portion

  • Three wraps – ingredients divided by three fro each wrap
  • 60 g of Chicken breast
  • 2 tbsp peanut satay sauce
  • 3/4 cup whole wheat couscous
  • 3 pieces of butter lettuce
  • 1/4 cup bell pepper
  • 1/4 cup carrots
  • 1/2 tbsp sunflower seeds

Ingredients 

  • 1 pre-cooked rotisserie chicken
  • Peanut satay sauce (you can make your own or buy prepared, I just bought a prepared sauce)
  • 1 head butter lettuce
  • 1/2 cup uncooked whole wheat couscous
  • 3/4 cup chicken stock
  • 1/4 cup sliced carrots
  • 1/4 cup bell pepper
  • Sunflower seeds

Instructions 

  1. Prepare couscous by bringing chicken stock to a boil. Add couscous stir, cover and remove from heat. Let sit for 5 minutes and then fluff.
  2. Warm pulled apart chicken breast with the peanut satay sauce for a couple of minutes in a skillet.
  3. Prepare your lettuce wraps by placing a scoop of couscous on top of a large piece of butter lettuce. Then layer your chicken with peanut satay sauce, bell peppers, carrots slices, and sunflower seeds.

Dinner 

Grilled Chicken with Leek Gratin and Kale Red Potatoes 

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My Portion 

  • 1 Chicken breast
  • 1/2 tbsp extra marinade
  • 3/4 cup sautéed leeks
  • 1 cup roasted potatoes

Grilled Chicken 

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Original recipe: http://www.happilyunprocessed.com/2013/07/24/best-grilled-chicken-recipe/

Thoughts: According to the claim on Pinterest this is the best grilled chicken recipe ever! Meh, it was okay, but to say it is the best left me underwhelmed. It is really unfortunate that this was labelled as “the best.” If it was advertised as a good grilled chicken marinade my expectations may not have been so high, and I would have ended up loving this recipe. It was okay. I think what turned me off was the mustard. I love mustard, but I found the dijon was a bit strong. If I were to make it again I might half the amount of dijon. I give this recipe a 3.5/5!

Ingredients 

  • 1/4 cup cider vinegar
  • 3 tbsp Dijon mustard
  • 3 cloves garlic, minced
  • 1 lime, juiced
  • 1/2 lemon, juiced
  • 1/4 cup brown sugar
  • 1 1/2 tsp kosher salt
  • ground black pepper to taste
  • 1/4 cup extra virgin olive oil
  • boneless skinless chicken breast (enough for each person, this marinade is good for up to 6 chicken breasts)

Instructions

  1. Combine all ingredients together in a bowl except oil and chicken.
  2. Drizzle oil slowly into the mixture, while whisking quickly to emulsify the oil into the liquid.
  3. Place chicken into a large resealable bag and pour 1/2-3/4 of the marinade over top.
  4. Put chicken in the fridge and marinate at least 2 hours.
  5. Grill chicken over med/high heat and cook until juices are clear.
  6. Optional: With the extra marinade that was reserved earlier pour a small amount over your chicken and enjoy.

Roasted potatoes and kale with feta cheese 

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Original recipe: Walthers, Catherine. (2014). Kale, Glorious Kale. New York, NY: The Countryman Press.

Thoughts: I really enjoyed this recipe and definitely plan on making it again. It was a hearty and delicious side dish, that was easy to execute. I did cut the recommended amount of oil by half and the potatoes still turned out nice and golden brown. I also cut a 1/4 cup of cheese and it was not missed. I definitely recommend this recipe, 5/5!

Ingredients

  • 4-5 medium red potatoes, cut into cubes
  • 2 tbsp extra virgin olive oil (I adjusted this to 1 tbsp, 2 would have been too much)
  • 1/2 tsp onion powder (I added this ingredient)
  • 1 bunch of kale, leaves removed from stem and washed
  • 1/2 cup feta (original recipe calls for 3/4 cup, but again that seemed like too much, it also used blue cheese in the original recipe, however recommended feta or gorgonzola.

Instructions

  1. Preheat oven to 350 degrees.
  2. Place prepared potatoes in a casserole dish; a dish that is big enough that potatoes can be spread out in one layer and not be over crowded.
  3. Add oil and mix well. Sprinkle with onion powder and place in the oven. Bake for 40-50 minutes until potatoes are golden brown and can be easily pierced with a fork. While potatoes are baking flip them over a few times to ensure they are cooking evenly.
  4. While potatoes are cooking, place kale in a sauce pan with about 1-2 inches of water. Bring water to a boil and cover, cooking kale until tender, 4-6 minutes.
  5. Pour kale into a strainer trying to get as much water out as possible. When kale cools, squeeze to get out as much of the excess water as possible. Set aside.
  6. When potatoes are done cooking, spread kale evenly over top of the potatoes. Top Kale and potatoes with feta (or which ever cheese you would prefer gorgonzola or blue cheese).
  7. Place back in the over for 10 minutes to melt the cheese. I also put the broiler on for 2-3 minutes to brown the cheese.

Sautéed Leeks 

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Thoughts: I loved sautéed leeks! I will definitely make this as a side again. I have always been curious to work with leeks and I had two leftover from the week before (superstore sells them in a group of three). This dish was simple and delicious. I love experimenting with new vegetables! The leek is in the same family as onions, garlic, chives, shallots and scallions. Leeks are rich in many micronutrients including vitamin K, vitamin A, vitamin C, folate, and iron. This is an easy 5/5!

Ingredients 

  • 1-2 leeks, cut into 1 inch sections and then in half, only using the white and light green parts of the leek, throughly wash
  • 1 tbsp of butter
  • 2 minced garlic cloves
  • 1/4 tbsp of truffle oil (optional)

Instructions

  1. In a frying pan on medium heat melt the butter and add the garlic. Allow to cook for 1 minute, but do not let the garlic or the butter burn.
  2. Once the garlic fragrant add leeks to the pan and allow to brown for a couple of minutes on each side. In between stirring the leeks cover frying pan with a lid, it helps leeks to steam and cook evenly. If you are going to add truffle oil, add it a couple of minutes before the leeks are finished cooking. I find if you add it too early its potency can be lost.
  3. Cook leeks until tender and translucent.

 

Day 2

Steps – 7, 300


 

Breakfast

Ricotta and berry crepes 

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(I used the same crepe recipe from the prosciutto and goat cheese recipe http://naturallyella.com/2014/06/09/gluten-free-oat-crepes-with-tomatoes-basil-and-goat-cheese/)

Thoughts: I feel like the picture speaks for itself 5/5! Canned whip cream is actually a low calorie treat with only 10 calories per tablespoon, and 3 tablespoons goes really far.

My portion

  • 2 crepes
  • 1 cup mixed berries
  • 1 tbsp maple syrup
  • 3 tbsp whipping creme
  • 4 tbsp ricotta mixture (2 tbsp per crepe)

Ingredients: 

  • 1/2 cup or 60 g oat flour (to be GF) or all purpose flour
  • 1/4 tsp sea salt
  • 2 large eggs
  • 1/2 cup whole milk
  • 1 tbsp honey
  • 1 tbsp melter butter, cooled
  • 1 cup ricotta cheese
  • 1 tbsp honey
  • 1 tbsp fresh lemon juice
  • 1 cup mixed berries, washed and strawberries sliced

Instructions 

  1. Whisk together flour, salt, eggs, honey, milk, and melted butter until smooth.
  2. In another bowl mix together ricotta cheese, honey and lemon, set aside.
  3. Heat 8” skillet on medium-low (closer to low) heat and lightly grease with sunflower oil (or whatever oil you have, sunflower oil is just a great source of Omega 6).
  4. Place a 1/4 cup of batter into the pan and tilt the pan so that the batter covers the entire bottom of the pan. Cook for about 30-45 seconds. Flip and cook for another 15 seconds. (I used a larger pan and needed about a 1/3 cup of batter).
  5. As you finish each crepe layer them on a plate.
  6. To assemble crepes scoop 2 tbsp of ricotta mixture onto each crepe. Scoop 1/4 cup of mixed berries into each crepe. Roll crepe. Top rolled crepe with 1/4 cup of berries, maple syrup and whipped cream.

Lunch 

Kale salad with avocado tahini sauce and chicken breast 

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Original recipe: http://www.loveandlemons.com/2015/03/17/kale-salad-avocado-tahini-sauce/

Thoughts: It was a very pretty salad, but looks only get you so far in life. I don’t think I would make it again. The dressing was super thick, I even added more water and was still really thick. If I were to make this again I would probably play around with the dressing a bit more. 3/5

My portion 

  • 2 cups greens
  • 2 1/2 tbsp dressing
  • 1 tbsp almonds
  • 1/4 cup white beans
  • 60 g chicken

Ingredients 

Dressing

  • 1 small avocado
  • 1 1/2 tbsp tahini
  • 2 tbsp lemon juice
  • 1 small garlic clover
  • 1 tbsp extra virgin olive oil
  • 2 tbsp water
  • Salt and pepper

Salad

  • 2 cups kale, thinly sliced
  • 2 cups shave brussels sprouts
  • 1/4 cup radishes, sliced into matchsticks
  • 1/4 cup thinly sliced carrots
  • 1/2 cup white beans
  • 1/4 cup sliced almonds
  • 1 cup chopped basil

Instructions 

  1. Place avocado, tahini, lemon juice, garlic, and oil into a food processor or blender. Pulse, then add water, salt, and pepper and blend until creamy.
  2. In a large bowl combine kale, brussels sprouts, radishes and carrots with half the dressing. Mix well and marinate at room temp for about 15 minutes.
  3. Add white beans, almonds, basil and as much extra dressing as you like.
  4. Top with chicken breast.

Dinner

Slow-cooker peanut-ginger chicken thighs on coconut rice with sautéed bok choy 

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Slow-cooker peanut-ginger chicken thighs 

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Combine all ingredients for sauce

 

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Salsa, peanut butter, orange juice concentrate, soy sauce, honey, ginger& curry powder

 

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Mix together

 

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Pour into slow-cooker

 

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Place chicken thighs in slow-cooker with sauce, make sure that chicken is covered by sauce.

 

original recipe: Podleski, Janet, & Podleski, Greta. (2012). The Looneyspoons Collection. Kitchener, ON: Granet Publishing Inc.

Thoughts: While I was whisking together the ingredients for this recipe I was thinking that there was no way this would taste good! Who thinks to throw salsa, peanut butter, and soy sauce together?! All I could think was “barf,” but it was a slow cooker recipe, and I always welcome anything that is quick and easy. Well I don’t know what magical chemistry happened in the course of 6 hours, but it was surprisingly delicious. If the recipe was not from Janet & Greta I would have probably panicked and started dinner plan B. I have always found their recipes to be tried-and-true. I would definitely make this recipe again. 4.5/5!

My portion

  • 150 g chicken (three small thighs)
  • 2 tbsp sauce
  • 3/4 cup coconut rice
  • 1 cup bok choy

Ingredients 

  • 1 cup medium salsa
  • 1/3 cup light peanut butter
  • 2 tbsp frozen orange juice concentrate
  • 1 tbsp reduced-sodium soy sauce
  • 1 tbsp liquid honey
  • 1 tbsp grated gingerroot
  • 1/2 tsp curry powder
  • 12 boneless skinless chicken thighs
  • Optional: green onions and chopped peanuts for garnish

Instructions 

  1. In a separate bowl, or directly in the slow-cooker, mix together salsa, peanut butter, juice concentrate, soy sauce, honey, ginger, and curry.
  2. Place chicken thighs over sauce. Turn pieces to coat both sides with sauce.
  3. Cover and cook on low for 5-6 hours, or high for 2.5 – 3 hours, until chicken is tender.
  4. Top over coconut rice, garnish if you wish (peanuts will add extra calories that I did not account for) and serve.

Coconut rice 

Thoughts: This is my favourite way to prepare rice! It is so yummy! I could definitely find a healthier way to prepare rice, but for the very odd time that I do cook rice I am going to enjoy it. I just watch my portion size. 5/5!

Ingredients

  • 2 scoops jasmine or basmati rice
  • 1 can coconut milk
  • enough water to make up for the rest of the required liquid

Instructions 

  1. I always use a rice cooker to cook my rice, so I use the scoop that came with the machine. If you do not have a rice cooker, prepare the rice according to the package, using the can of coconut milk and water to replace the required liquid portion.

Sautéed bok choy

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Thoughts: This is always one of my go to side dishes ever since my friend Kendall introduced me to a few years ago. It is simple, delicious, and different! 5/5!

Ingredients

  • 4-6 bulbs bok choy, washed and the bottom of the bulb cut off, leaves separated
  • 1 tbsp extra virgin olive oil
  • 1/2 tsp garlic powder
  • 1/4 tsp onion salt

Instructions 

1. Warm oil in the pan on medium heat, and season with garlic powder and onion salt. Add bok choy stir and cover for about a minute. Stir bok choy again mixing the vegetable with the oil and seasoning. Cover again for a couple of minutes and keep doing this until bok choy is translucent and tender, but still slightly al dente. When I start I find that I have so much bok choy that it is barley staying in the pan. I find by covering it, it helps to steam and reduce the bok choy down.


 Day 3

Steps: 4,100


Breakfast 

Pesto scrambled eggs with roasted tomatoes and whole grain toast

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Thoughts: The tomatoes were delicious and pretty light, I would definitely make them again, along with the eggs, 4/5!

Pesto scrambled eggs 

Ingredients (this was my portion) 

  • 2 eggs
  • 1/2 tbsp pesto
  • 1/2 tbsp whole milk
  • 1/2 tbsp butter
  • 1 slice whole grain bread
  • 1 cup mixed berries

Instructions 

  1. Whisk the eggs, milk and 1/4 tbsp butter together.
  2. Spray a frying pan with cooking oil and heat on medium-low.
  3. Pour egg mixture in pan and slowly cook through; mixing with a wooden spoon.

Roasted tomatoes (I had three halves or 1 and a half tomatoes, I bought the smaller vine tomatoes) 

Original recipe: Williams-Sonoma. (2003). Breakfast. New York, NY: Simon & Schuster, Inc.

Ingredients 

  • 4 large, ripe, firm tomatoes
  • 1 teaspoon balsamic vinegar
  • 1 cup bread bread crumbs (my tomatoes were on the smaller side so I only used 1/2 cup)
  • 3 tbsp parmesan cheese
  • 2 tsp minced fresh parsley (I used 1 tsp and dried)
  • 2 tsp olive oil (I used sunflower oil only because my omega 6 intake has been too low)
  • 1/2 tsp sea salt and pepper to taste

Instructions 

  1. Preheat oven to 400 degrees and lightly grease a small baking dish.
  2. Halve tomatoes crosswise and scoop out seeds and juice with a small teaspoon.
  3. Place the tomatoes, cut side up in the baking dish.
  4. Drizzle each tomato with a few drops of balsamic vinegar.
  5. In a small bowl combine bread crumbs, cheese, parsley, oil, salt, and pepper.
  6. Fill each tomato with bread crumb mixture, levelling the filling at the top of the tomato.
  7. Bake tomatoes until shrivelled and slightly carried around the edges, 20-30 mins.

Notes: according to the recipe the tomatoes do not refrigerate well so only make as many as you need to serve.

Lunch 

Heavenly hummus wrap 

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Thoughts: My friend Erin shared this recipe with me, and I am very glad that she did! This was really tasty. However I have to admit that I took liberties with this recipe and just grilled it all at the end with my panini press. It was still good warm, but next time I am curious to make it according to the original recipe, haha I don’t think I am a good enough cook yet to take liberties with recipes! My warm version of the recipe 4/5!

Ingredients (My portion) 

  • 1/2 tbsp butter or olive oil (I used sunflower oil)
  • 1/2 red onion, sliced
  • 1 whole spinach flour tortilla (I used a whole grain tortilla)
  • 1 tbsp hummus
  • 1/4 cup roasted red pepper
  • 3 whole canned artichoke hearts, halved or quartered (I only used 1 artichoke heart, i just personally find the taste of canned artichoke a bit strong).
  • 2 cups mixed greens (I used a 1/4 cup spinach)
  • 1 tsp balsamic reduction or favorite balsamic vinaigrette
  • 10 g feta cheese

Instructions 

  1. Place sunflower oil in skillet over medium-low heat. Add red onions and cook slowly for 10-15 minutes, stirring occasionally until tender and golden brown. Set aside and allow to cool.
  2. Grill tortilla on grill pan or skillet for 1 minute, just until there are grill marks. Tortilla should still be soft and easy to wrap.
  3. To assemble layer on tortilla hummus, onion slices, peppers, artichoke, toss spinach or salad greens in balsamic dressing, then lay them on wrap. Sprinkle the crumbled feta over top and wrap.

 

Dinner

Wonton soup 


 

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Thoughts: This is one of my husband’s favourite meals! He is always asking for me to make this. However, as amazing as this dish is, it is extremely tedious. Assembling all of the wontons is a lot of work.

My husband and I are often too tired and too cheap to go out on a “real date,” especially now that our energetic one year old is around. For a number of years we have scheduled “at home dates!” One of our regular at home dates is to cook wonton soup together. It makes the tedious chore a lot more fun!

I highly recommend the “at home date!” It is always enjoyable coming up with creative ideas. We will usually try to make a difficult recipe, or watch a movie, or build some sort of Ikea furniture together. Does anybody else do the “at home date?” I would love to hear of other fun and innovative ideas!!! Please share!

Original recipe: Podleski, Janet, & Podleski, Greta. (2012). The Looneyspoons Collection. Kitchener, ON: Granet Publishing Inc.

My portion

  • 2 cups soup (7 wontons)

Ingredients

Filling

  • 8 oz ground chicken
  • 1/4 cup minced green onion
  • 2 tsp reduced sodium soy sauce
  • 1 tsp grated ginger
  • 1 tsp sesame oil
  • 1 tsp cornstarch
  • 1 egg white
  • 1 package wonton wrappers (They were out of wonton wrappers at the grocery store, so I used dumpling wrappers and they worked out fine)

Broth

  • 6 cups reduced-sodium chicken broth (I added an extra 2 cups)
  • 1/4 cup green onions, chopped
  • 1/4 cup fresh basil (the selection for fresh basil was not good so I just added a tsp of dried basil)
  • 1 tbsp reduced sodium soy sauce
  • 1 tsp grated ginger

Instructions 

  1. Combine all the ingredients for the filling in a bowl, mix well.
  2. Place a large stock pot on the stove top, fill with water and bring to a boil (I use my really large stock pot because it is so much easier to cook the wontons, but it takes a while to get to a rolling boil so I start it early, if you are not using as a large of a pot it might be a bit early to start boiling your water at this point).
  3. While you are waiting for your water to boil begin making the wontons.
  4. Place 1 tsp of filling on top of each wonton wrapper.
  5. Moisten the edge of the wonton wrapper with water and fold wrapper over. (If using wonton wrapper, they are in a square shape, when you fold the wrapper in half you will make a triangle).
  6. Seal edges together and try to get any air out so that the meat is completely sealed in the wrapper.
  7. Bring the two points of the base of the triangle around the filling, overlap them, moisten and press together.
  8. Place finished wontons on a tray and cover with a damp kitchen towel. Continue this process until all the filling has been used up. (I place my finished wontons on a slightly greased cookie sheet. Also if you can ,you want to not let the wontons touch each other because they will stick to each other and it becomes difficult to separate them.)
  9. To cook wontons add to the pot with boiling water. Stir once or twice so wontons do not stick together.
  10. This is when it is so nice to have a large stock pot, you know that the wontons are done cooking when they float to the top (That is often after 5 minutes of boiling). Remove cooked wontons with a slotted spoon. (I usually have the broth boiling as my wontons are cooking and I place my wontons directly from the stock pot into the pot with the broth. The original recipe tells you to make sure they are well drained and to put them aside).
  11. To make the broth, bring the chicken stock to a boil and add onions, basil, soy sauce, sesame oil, and ginger into a separate pot. Simmer uncovered for a few minutes.
  12. To assemble place wontons in a bowl and top with broth.
  13. Serve immediately.

NOTE: Dessert for tomorrow needs to be prepared the night before. 


 

Breakfast

Steps – 4,055


 

The classic 

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Thoughts: If it were not for the accountability to include a diet that is full of variety I would have cereal every single morning! I love cereal! It goes without saying but 5/5! Specifically, my favourite cereal right now is Nature’s Path Sunrise Crunchy Honey.

My portion

  • 1 cup cereal
  • 2/3 cup 1% milk
  • 1 cup mixed berries

Lunch

Broccoli cheese soup with biscuits 

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Original recipe: http://www.runningonrealfood.com/cheezy-broccoli-soup-vegan-gluten-free/

Thoughts: I am not vegan by any means, but I thought this recipe looked tasty so I thought I would give it a try. I was reluctant to try this recipe. I am not sure if I am the only one, but sometimes I will start a recipe just having this gut feeling it is going to be a lot of work for a disgusting result. That is how I felt heading into this recipe. It looked tasty in the original picture, but how could it taste good? A broccoli cheese soup without cheese. There is no way!

Surprisingly, this soup was really good. Not a classic broccoli cheese soup, but a very light, still filling version. This recipe gains its cheesy flavour from nutritional food yeast. This vegetarian support formula is enriched with a number of micronutrients, including vitamin B12. 4/5

My portion

  • 2 cups soup
  • 2 greek yogurt biscuits
  • 1/2 tsp butter/margarine

Ingredients 

  • 2 tbsp extra virgin olive oil
  • 1 medium red onion, diced
  • 3 cloves garlic, minced
  • 1 tsp dijon
  • 1 tsp sea salt
  • 1 tsp black pepper
  • 2 1/2 cups unsweetened almond milk
  • 2 1/2 cups vegetable broth
  • 5 cups broccoli florets
  • 1 cup nutritional yeast
  • 1 tbsp lemon juice

Instructions 

  1. In a large pot or dutch oven, cook the onions in oil over medium heat, about 5 minutes.
  2. Add garlic, salt, pepper, and dijon. Cook for another few minutes.
  3. Add milk, broth, and broccoli.
  4. Bring to a simmer and cook for approximately 20 minutes, until broccoli is tender.
  5. Turn off heat and stir in nutritional yeast and lemon juice.
  6. Place about 1/2 of the soup on a blender and puree.
  7. Pour back into the pot with the rest of the soup.
  8. Serve with buns or toasted sourdough bread.

Greek yogurt biscuits 

Thoughts: I have made these before so I obviously really enjoyed them. This time I brushed each biscuit with a bit of melted coconut oil. Scrumptious! 5/5

Original recipe: http://healthyrecipesblogs.com/2011/08/15/greek-yogurt-biscuits/

Ingredients 

▪2 cups flour

1 cup all purpose flour

1 cup whole grain flour

▪2 teaspoons sugar

▪1 tablespoon baking powder

▪½ teaspoon salt

▪1 cup plain, low-fat Greek yogurt

▪½ cup reduced-fat milk

Instructions 

1.Preheat oven to 425 degrees. Line a rimmed baking sheet with parchment paper.

2.In a large bowl, whisk together the flour, sugar, baking powder and salt. Add the yogurt and ¼ cup of the milk and stir with a wooden spoon until dough forms. Transfer to a lightly floured counter top.

3.Add up to ¼ cup more milk, and just until a dough forms, to the floury bits that were left in the bowl. Add this dough to the dough on the counter.

4.Knead a few times, just until dough is smooth. It will be fairly sticky.

5.You want to move quickly, so that the baking powder won’t lose its potency, roll the dough out, using a floured rolling pin, to 1-inch thick.

6.Cut into 3-inch rounds. I used a floured drinking glass.

7.Place 1-inch apart on the prepared baking sheet.

8.Brush the top of each biscuit with a small amount of melted butter

9.Bake 15 minutes, until golden brown. Serve immediately

Dinner 

Enchilada Spaghetti squash

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Prepare the squash. Remove seeds

 

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Brush with oil

 

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Fill cooked squash with enchilada mixture

 

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Top with cheese

 

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Broil and enjoy!

 

Thoughts: This was good and I would make it again. I love spaghetti squash, so any new way to prepare it is very welcomed! 4/5 

Original recipe: http://www.closetcooking.com/2013/12/chicken-enchilada-stuffed-spaghetti.html

My portion 

  • 1 spaghetti squash
  • 1 cup filling
  • 1/2 tbsp cheddar cheese
  • 1/2 tbsp parmesan

Ingredients

  • Spaghetti squash, cut in half and seeded (Each spaghetti squash provides 2 servings, you will need enough squash for your family)
  • 1 tbsp extra virgin olive oil
  • pepper for seasoning
  • 1/2 pound chicken, cooked and shredded (I actually used extra lean ground beef)
  • 2 cups enchilada sauce (you can make your own buy prepared)
  • 1/2 cup black beans
  • 1/2 cup corn
  • 1/4 cup cilantro (I didn’t add this, cilantro does not go over well in out family, but you definitely can!)
  • 1/2 cup cheddar cheese, shredded
  • 1/2 cup monterey jack cheese, shredded (I just used a 1/4 cup parmesan)

Instructions 

  1. Preheat oven to 400 degrees.
  2. Brush the inside of the spaghetti squash with oil. Season with salt and pepper and roast until tender, about 30 minutes (this recipe tells you to roast it skin side up).
  3. In a bowl combine chicken, enchilada sauce, beans, corn and cilantro. Divide mixture between the spaghetti squash halves and top with cheese.
  4. Broil in the oven until the cheese has melted and turned a light golden brown, 2-3 minutes.

Snack/Dessert  

Vanilla Chia Seed Pudding 

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The night before

 

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The night after

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Thoughts: 

Original Recipe: A close family member, Nancy, generously shared her friend’s chia seed pudding with me. AMAZING!!! And super simple to prepare. I could eat this everyday! My husband went back for seconds and would have had thirds if it is was socially acceptable (haha it was just the two of us, I told him I wouldn’t tell anyone!)

My portion

  • 3/4 cup pudding
  • 1/4 cup berries

Ingredients 

  • 1 cup vanilla-flavoured unsweetened almond milk (I only had plain)
  • 1 cup plain low-fat Greek yogurt (This is where I made up for the vanilla, I only had vanilla greek yogurt)
  • 2 tbsp pure maple syrup, plus 4 tbsp for serving (I used honey)
  • 1 tsp pure vanilla extract
  • 1/4 tsp kosher salt
  • 1/4 cup chia seeds
  • 1 pint strawberries, hulled and chopped
  • 1/4 cup sliced almonds toasted

Instructions 

  1. In a medium bowl, gently whisk together milk, yogurt, 2 tbsp maple syrup, vanilla, and salt until just blended.
  2. Whisk in chia seeds; allow to sit for 30 minutes. Stir mixture again if seeds have all settled to the bottom, otherwise cover and refrigerate overnight.
  3. The next day in a medium bowl mix together berries with 4 tbsp maple syrup. Fold in almonds. (I didn’t add the maple syrup or almonds, it is sweet enough on its own and does not need the extra sugar, but you can decide that for yourself).
  4. Spoon the pudding a bowl or glass, top with berry mixture (or just berries) and serve.

Week 6 Meal Plan

Week 6 – Meal Plan

My weight loss formula 1700 + 10,000 = -2


 

Nutritional analysis

Kcal

Total

Breakfast

Snack 1

Lunch

Snack 2

Dinner

Day 1

1007

190

0

421

0

394

Day 2

1643

412

130

439

117

545

Day 3

1065

199

0

322

133

412

Day 4

1437

448

100

266

357

266

Day 1

Day 2

Day 3

Day 4

Proteins (g)

69.09

71.61

56.42

67.99

Carbohydrates (g)

150.16

167.84

164.02

184.48

Fats (g)

49.1

51.13

45.32

50.99

Omega 6 (g)

4.65

4.78

4.17

4.88

Omega 3 (g)

0.82

0.81

0.74

1.19

Dietary Fiber (g)

21.65

23.72

23.61

22.82

Dietary Lows

(anything less than 50% of DIV)

Vitamin D 1.94 µg, Vitamin E 5.39 mg, potassium 1656.04 Vitamin D 1.93 µg, Vitamin E 5.46 mg,

potassium 1744.32 mg 

Vitamin B12 0.69 µg, Vitamin D 1.17 µg,

Vitamin E 5.52 mg,Calcium 427.66 mg,  Potassium 1549.5 mg

Vitamin B12 0.9 µg, Vitamin D 1.88 µg, Vitamin A (RAE) 282.32 µg, Vitamin A (IU) 1056.36 IU, Vitamin E 6.26 mg, Potassium 1608.66 mg

* My recommended intake based of my sedentary lifestyle 

Total daily Kilocalories: 1733

Protein (g): 72.57

Carbohydrate (g): 191.0 – 276.0

Fat, total (g): 37.0 – 66.0

Omega-6 fatty acid (g): 12

Omega-3 fatty acid (g): 1.1

Dietary Fiber, total (g): 25

Water (g): 2700 that is 10.8 cups per day or 86.4 fl oz

  • If you are following along and adopting my meal plans please be aware that everyone’s nutritional needs are very individual. For those who are quite active you may require more calories, along with a varied macronutrient and micronutrient composition in your diet. But please feel free to use and be inspired by my meal plans.

 

My weight loss formula 1700 + 10,000 = -2

Blueberry antioxidant organic superfood in a bowl concept for he

I am still allowed to do light walking. My goal and challenge for this week was to walk 10, 000 steps each day. I failed in reaching that goal. Thursday was so busy that I did not have time to go on my walk. And in all honesty I probably should not have reached 10, 000 steps on a couple of the other days. I had a run of what felt like PVCs (the arrhythmia that can cause me to go into sudden cardiac arrest if they last too long without intervention (SCA)). I am usually pretty good at knowing when I am having an episode, I can feel them very distinctly. It kind of amazed my doctors and the nurses with how aware of them I am.

At least now with the ICD I have peace of mind knowing that I have EMS in my chest, and will likely avoid SCA. However, I still have to be careful not to push myself too hard because I can still damage my heart, even with the ICD. My friend Kristina described it best, the ICD is like a bandaid, it will help to correct the symptoms, but it will not fix my heart or prevent my condition from causing further damage.

To be honest I was kind of discouraged by not reaching the challenge I had set for myself this week. It is not like I set the bar very high. To accomplish 10, 000 steps each day I usually had to go for an hour long walk. Going from a life of intense training to not even being able to walk for an hour each day is completely deflating. Going forward I will still aim for 10, 000 steps a day, but I have to listen to my body and my heart to not over do it. This mindset goes against every grain in my body. All the years of competitive swimming taught me to be competitive with myself and always push outside of my comfort zone. To not be allowed to have this competitive mindset anymore is one area of my new reality that I am greatly struggling with.

With the addition of the 10, 000 steps I lost 2 pounds this week, but I found I couldn’t even be excited by this accomplishment. For me fitness is not just about losing weight and looking good. There is a high that you get from attaining a fitness goal that you cannot get from anything else. All my swimming friends can relate to the pride you feel when you attain a qualifying time, or the time you finish you first swim-a-thon. There is such a different sense of achievement from working hard to finish your first triathlon or to summit a difficult hike, than from just exercising to lose weight. Fitness goals use to be a way a life and an experience.

While, I am happy with my accomplishment this week I am just struggling that I cannot even walk 10, 000 steps a day without my heart reminding me that life is forever changed.

 

And speaking of listening to my heart, it is screaming at me right now because it is almost 2 in the morning and I am still working on my blog. Sorry life happened this week, so as hard as I tried to reach my friday deadline it is not going to happen. Time to get some sleep.


Day 1 

Steps – 10, 500


 

Breakfast – Day 1 

Quinoa Fruit salad with honey lime dressing and a hardboiled egg

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Original Recipe: http://www.twopeasandtheirpod.com/quinoa-fruit-salad-with-honey-lime-dressing/

Thoughts: This recipe is a good reminder that being creative with ingredients can lead to some pretty amazing outcomes. Quinoa is not just a savoury ingredient! This was a very delicious and hearty recipe. I did cook my quinoa in some fruit juice, I need to incorporate flavour into my grains, it goes against my nature to use just water. However, with 3 tbsp of honey in the dressing my version was very sweet. I think next time I would stick to the recipe and cook my quinoa in water, or skip the honey all together in the dressing. This would be an easy recipe to make the night before and enjoy the next morning. I give this recipe a 4/5.

My portion

  • 1 cup fruit salad, 1 hardboiled egg

Ingredients 

  • 1 cup red quinoa (red quinoa always takes longer to cook than white quinoa)
  • 2 cups water (or 2 cups fruit juice)
  • Juice of 1 large lime
  • 3 tbsp honey (a bit too sweet)
  • 2 tbsp finely chopped fresh mint
  • 1 1/2 cups blueberries
  • 1 1/2 cups sliced strawberries
  • 1 1/2 cups chopped mango
  • Extra mint for garnish

Instructions 

  1. Bring quinoa to a boil for 5 minutes and reduce to a simmer for 15 minutes or until liquid is absorbed. Fluff and allow to cool to room temperature.
  2. To prepare dressing combine lime juice, honey, and mint.
  3. In a large bowl, combine quinoa, blueberries, strawberries, and mango (I also added raspberries, you can add whatever fruit you prefer). Chill.

Lunch – Day 1

Grilled vegetable quesadilla 

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Original recipe: http://www.domesticate-me.com/grilled-vegetable-quesadilla/

Thoughts: Um……….YES! 6/5 This will definitely be a new regular recipe in our house, and for my vegetarian friends (Kristen) this will be your new favourite go to lunch or dinner idea!

Ingredients (This was my portion)

  • 1/4 cup zucchini, diagonally sliced
  • 1/4 of a red pepper, sliced
  • A few thick slices of red onion
  • 3 shitake mushrooms (or you can use white, Portobello, cremi)
  • 1/2 tbsp sunflower oil
  • white pepper or black
  • Whole grain tortilla
  • 1 tbsp pesto
  • 1 tbsp garlic hummus
  • 25 g goat cheese

Instructions 

  1. Heat up your skillet, grill, or frying pan. While heating, prepare vegetables and drizzle with sunflower oil and season with pepper.
  2. Place vegetables on the grill and cook until just tender, about 2 minutes per side. While vegetables are cooking, prepare tortilla with pesto spread on one side and hummus spread on the other side.
  3. Remove vegetables from grill. Top tortilla with grilled vegetables. Add goat cheese and fold tortilla.
  4. Add tortilla back to grill that is slightly brushed with oil. Cook each side of the quesadilla for a couple of minutes until golden brown.
  5. Slice and serve.

Dinner – Day 1

Lemon Chicken, quinoa mac and cheese, & sautéed kale

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Original recipe: http://www.annies-eats.com/2010/04/15/lemon-chicken/

Thoughts: This is a regular dish in our household, so obviously I give this recipe a 5/5. However, this is the first time I have made this dish with boneless skinless chicken breast; attempting the healthier approach. I thought I had done a good job at accounting for the different  cooking times between the two different cuts of chicken, but I didn’t and totally dried out chicken. If I were to rate the recipe today based off of my poor execution I would have given it a 1/5, but because it is a regular dish and I know how good it can be, I would normally give this recipe a 5/5!

My portion

  • 80 g chicken breast
  • 1 cup quinoa mac & cheese
  • 1 cup sautéed kale

Lemon Chicken 

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Ingredients 

  • 1 tbsp lemon zest (or just a good amount, I used the zest of one large lemon)
  • 1/3 cup freshly squeezed lemon juice
  • 2 cloves garlic, crushed
  • 2 tsp fresh thyme leaves
  • 1 tsp rosemary leaves, finely minced
  • 1 tsp black pepper
  • 4-5 boneless skinless chicken breast (original recipe calls for chicken thighs and drumsticks which are AMAZING! But again going with the healthier version for this recipe)
  • 1 tbsp melted butter
  • Thinly sliced lemons for garnish

Instructions 

  1. Pre-heat oven to 425 degrees
  2. Combine the lemon zest, lemon juice, garlic, thyme, rosemary, and pepper in a small bowl and mix well. Place chicken breast in a large ziplock bag and pour in marinade. Press out excess air and seal. Refrigerate and let marinate for 2 hours. (You could marinate the night before or just marinate for a shorter period of time if you do not have 2 hours. I only marinated my chicken for the length of time it took me to prepare the quinoa mac and cheese, and then placed them both in the oven to cook at the same time).
  3. Remove chicken from marinade and transfer to a baking dish. If you do decide to go with bone in, skin on chicken then place skin up. (But note caloric analysis considers chicken breast only).
  4. Pour marinade over chicken and brush the top of each piece of chicken with melted butter.
  5. Bake for 25-30 minutes, until chicken breasts are nicely browned and fully cooked. (Keep an eye not to dry out your chicken, it may not get perfectly golden brown and if you wait for that stage you may over cook your chicken).

Quinoa Mac & Cheese 

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Original recipe: http://www.monimeals.com/meals/quinoa-mac-n-cheese/

Thoughts: This is the first time I have ever made this recipe and I really enjoyed it! It was also the first time that I have ever worked with leeks and I definitely need to find some more leek dishes to try. I would give this recipe a 4/5.

Ingredients

  • 2 tsp extra virgin olive oil
  • 1 med leek – only white and pale green parts halved and sliced
  • 1/2 cup diced tomato
  • 1 1/2 cups quinoa
  • 2 cloves of garlic minced
  • 3 cups of water (or stock, I used chicken stock)
  • 2 eggs
  • 1 cup 1% or skim milk
  • 1 1/2 cups grated cheddar cheese
  • Optional – crushed red pepper, panko bread crumbs

Instructions 

  1. Preheat oven to 350 degrees (I have two ovens but my second oven is acting up so I actually just threw the mac and cheese in with the chicken at 425 and it turned out fine, cooking time was just a bit shorter).
  2. Heat oil in medium saucepan over medium heat. Add leek and tomatoes. Cover and cook 5 minutes or until tender.
  3. Stir in quinoa and garlic. Cook uncovered 3-4 mins or until grains start to turn opaque (mine never really did this but still turned out fine).
  4. Add 3 cups of stock or water. Bring to a boil, then immediately reduce to a simmer and cover, simmer for 15-20 mins, or until all the liquid has been absorbed and the quinoa is cooked.
  5. Coat a 13×9 inch dish with cooking spray. Mix together eggs and milk in a large bowl and cheddar cheese.
  6. Place a small amount of the warm quinoa in the egg and milk mixture and stir. Add a bit more of the quinoa to the mixture and stir. This process just keeps the eggs from denaturing early. Once mixture has slowly warmed add the rest of the quinoa and fold all the ingredients together. It will appear soupy at this point but don’t worry it forms really well in the oven.
  7. Transfer to prepared baking dish and top with Panko crumbs or bread crumbs if you are using them. I did not.  
  8. Bake for approximately 25 minutes (if at 425 degrees with the chicken) or 25-45 minutes (if cooking at 350) until edges are golden brown.

Sautéed Kale

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Ingredients

  • 1 bundle of kale, leaves removed from the stem, washed, and dried
  • 1 tbsp of extra Virgin olive oil
  • Seasoning (garlic powder, pepper, onion powder

Instructions 

  1. Warm oil in a sauté pan with seasoning. Add kale and mix with oil and seasoning.
  2. Cover for 3-5 minutes until kale is tender and serve.

Day 2

Steps – 10,475


Breakfast – Day 2

Scrambled egg and tomato melt 

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Thoughts: There is nothing especial unique about this recipe, it is an oldie but a goodie. Nothing wrong with a classic. 4/5

Ingredients (this was my portion)

  • 1 whole wheat English muffin, split
  • 1/2 tsp butter
  • 2 eggs
  • 1 scallion, sliced
  • 3 cherry tomatoes
  • 1 tbsp cheddar cheese

Instructions 

  1. Set oven to broil.
  2. Scramble eggs with scallions in a bowl.
  3. Spray frying pan with cooking spray and warm over medium heat.
  4. Place english muffin in toaster and toast, spread 1/4 tsp butter on each side of the muffin.
  5. Add egg mixture to pan and mix until cooked, about 3-5 minutes.
  6. Top toasted muffins with scrambled eggs. Top eggs with cherry tomatoes and cheddar cheese. Broil for 2-3 minutes until cheese is melted and tomatoes are warmed.
  7. Serve with fruit and enjoy.

Lunch – Day 2

Turkey and Prosciutto PLT wrap 

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Thoughts: Again this is just a classic combination of flavours. Nothing especially unique with this recipe other than using prosciutto instead of bacon, I liked the lightness that the prosciutto provided compared to bacon. I will definitely make this again 5/5.

Ingredients (This was my portion)

  • 1 whole wheat tortilla
  • 48 g turkey
  • 2 slices of prosciutto
  • 1 tbsp ranch dressing
  • 25 g cheddar cheese
  • 4 cherry tomatoes
  • 1/2 cup spinach

Instructions

  1. Fry up prosciutto on skillet on medium heat. Allow prosciutto to brown on both sides about 1-3 minutes per side. Remove from heat.
  2. On top of whole grain tortilla layer ranch dressing, cheddar cheese, crispy prosciutto, spinach and cherry tomatoes.
  3. Wrap and enjoy.

Snack 1 – Day 2

Smoothie Muffins 

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So easy to make, even a one year old can do it!
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You literally make the smoothie muffins like a smoothie. Everything is blended together.
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I used about a 1/4 cup of almond milk to get it to this consistency.
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This was the first time Charley has helped me in the kitchen. We both had so much fun. She meticulously placed the cranberries in the batter one at a time.
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When it came to the chocolate chips she meticulously placed one chip at a time into her mouth! My little helper became distracted!
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Fill muffin tin with batter
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“Hey where did the chocolate chips go?”

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Original recipe: a friend of a friend

Thoughts: These were a much denser muffin than normal but I will 100% make these again!!! They were amazing! And super easy, Charley even helped me make them. She also devoured the final product! I found the recipe will make 18 regular sized muffins, or 12 regular and 12 mini muffins. Hands down 5/5

My portion

1 muffin

Ingredients 

  • 1 cup plain greek yogurt
  • 2 ripe bananas
  • 2 eggs
  • 2 cups oats (I used a mix that had steel cut oats in it)
  • 1/2 cup coconut sugar (or brown sugar)
  • 1 1/2 tsp baking powder
  • 1/2 tsp baking soda
  • 2 big handfuls of spinach
  • 1/2 cup chocolate chips (I used dark chocolate chips)
  • A little almond milk
  • Optional: I also added 1/2 cup frozen cranberries and 1/4 cup cacao nibs

Instructions 

  1. Pre-heat oven to 400 degrees.
  2. Place yogurt, bananas, eggs, oats, sugar, baking powder, baking soda and spinach into a blender. Do not include chocolate chips and optional add-ins at this point.
  3. Add a little bit of almond milk to thin batter. (I think I added 1/4 cup, but you want to make sure that you do not thin the mixture too much or else all the add-ins will sink to the bottom, and not be evenly distributed through each muffin.
  4. Pour batter from blended into a greased muffin tin. (Grease with cooking spray). Place in oven and cook 15-20 minutes.
  5. These are amazing warm, straight out of the oven!

Snack 2 – Day 2 

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  • 1/2 pomegranate

Dinner – Day 2 

Chicken tzatziki wraps 

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Thoughts: So the theme of the day is simple and classic go to meals. These wraps are a staple in our household. I give it a 4.5/5.

Ingredients (this was my portion, adjust numbers for your family size):  

  • 1 whole wheat naan bread
  • 80 g chicken breast
  • 2 tsp sunflower oil (split)
  • 25 g feta
  • 1/4 cup cucumber, sliced
  • 1/4 cup tomatoes, diced
  • 1/2 cup spinach
  • 2 tbsp Tzatziki

Instructions: 

  1. Preheat the oven 350 degrees.
  2. Brown chicken breast on medium-high heat in a slightly oiled (1 tsp sunflower oil) skillet. About 3-4 minutes per side. Finish cooking chicken in oven at 350 for 15-20 minutes, until cooked through; no pink. Cut cooked chicken breast into slices.
  3. Warm naan bread in a skillet on medium low heat. Brush with 1 tsp of sunflower oil and some seasoning.
  4. Layer with Tzatziki, spinach, cucumber, tomato, feta, and chicken.

Day 3

Steps – 11, 091


 

Breakfast – Day 3

Smoothie muffin and fruit

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1 smoothie muffin and 1 cup mixed berries

Lunch – Day 3 

Creamy pumpkin pasta and spinach salad with balsamic dressing 

(could easily be vegetarian, use vegetable broth instead of chicken broth) 

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Original recipe: http://www.budgetbytes.com/2015/02/pasta-creamy-pumpkin-sauce/

Thoughts: I made this delicious meal for one of my dearest friends. She came over for a visit so that I could meet the precious new addition to their already adorable family! I was worried this would be too sweet with ingredients like pumpkin and nutmeg. It was not sweet at all, it was very savoury, and a nice spicy kick to it. Even the kids really enjoyed it! I will definitely make this recipe again. It was very tasty and pretty quick to make with very few ingredients; a very budget friendly dish. The only warning I would have is that you need to serve immediately, sauce becomes cold quickly – 6/5!!!

My portion

  • 1 cup egg noodles, 1/4 cup pumpkin sauce, 1/2 tsp parmesan, 1 cup salad, 1 1/2 tsp dressing

Ingredients

  • 2 cloves of garlic, minced
  • 1 tbsp butter
  • 1 cup just pumpkin puree
  • 1 cup chicken broth
  • 1/8 tsp nutmeg
  • 1/4 tsp chili powder
  • pinch cayenne pepper
  • 2 tbsp half & half or cream (I used my daughter’s whole milk but I am sure 1% would be fine, I was also curious if plain greek yogurt would be good)
  • 1/2 bag whole wheat egg noodles

Instructions

  1. Boil water for pasta. Add pasta to boiling water and cook until al dente, or whatever doneness you prefer (8-10 minutes). Drain in a colander.
  2. While waiting for water to boil, start the sauce. Add garlic and butter to a large skillet. Sauté over medium-low heat (1-2 minutes), until garlic is soft and fragrant.
  3. Add the pumpkin puree and chicken broth

Spinach salad 

Original recipe: courtesy of my dear friend Bethany! When I feel like a treat I make this salad, so yummy! 5/5

Ingredients 

  • 2-3 cups spinach
  • 1/3 cup dried cranberries
  • 1/3 cup candied peanuts, chopped
  • 1/3 cup feta, crumbled
  • 2 tbsp extra virgin olive oil
  • 1 tbsp balsamic vinegar
  • 1/2 tbsp honey

Instructions 

  1. In a large bowl place spinach and top with cranberries, peanuts and feta.
  2. To prepare dressing, mix together olive oil, vinegar, and honey.
  3. Top salad with dressing and enjoy.

Snack 1 – Day 3

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I found these portion sized hummus packages at Superstore. They are only 100 calories. They are a great idea if you are in rush and need to grab something quickly. I am not sure if I would buy them again or not. I think it is more cost effective to buy a container of hummus.

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  • Hummus
  • 1/2 cup cucumber
  • 1/2 cup carrots

Dinner – Day 3

Healthy shrimp and grits with steamed broccoli 

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Original recipe: http://damndelicious.net/2014/04/11/garlic-butter-shrimp/

Thoughts: My husband is not a fan of quinoa. I love quinoa, but I also get bored of constantly going to quinoa for my grain options. This week I went to the whole foods isle at Save-on-foods to find some inspiration for another option. I decided to try Bob’s Red Mill amaranth. Amaranth is  the traditional grain (well actually seed) of Mexico. This super grain is gluten-free and a source of complete protein. According to Bob’s this grain includes all the essential amino acids, including lysine, amaranth is also high in fibre and is a good source of iron and magnesium. I really enjoyed this super grain and my husband said he would definitely have it again. He liked it much better than quinoa.

As for the actual garlic butter shrimp recipe it was amazing! But it also did require a lot of butter so of course it would be super delicious! You just have to be very cognizant of your portion size. I will definitely make this again. I also added scallops! 4/5

My portion: 

  • 3/4 cup shrimp, 3 scallops, 1 1/2 tbsp sauce, 3/4 cup amaranth, 1 cup steamed broccoli

Ingredients 

  • 8 tbsp unsalted butter, divided (yep 8 tbsp of butter! bet you never thought a weight-loss meal plan would include 8 tbsp of butter…….. you are welcome!)
  • 1 1/2 pounds medium, peeled and deveined
  • 5 cloves garlic, minced
  • 1/4 cup chicken stock
  • Juice of 1 lemon (can add more if you would prefer)
  • 2 tbsp chopped fresh parsley leaves (I used dry it was fine)

Instructions 

  1. Prepare amaranth as directed on the package. To prepare the steamed broccoli, wash and cut. Place broccoli in sauce pan with 1/2 inch water and cover. Heat on medium and steam broccoli for 5-7 minutes. To keep broccoli from over cooking while everything else is finishing ,you can place broccoli in ice bath.
  2. Melt 2 tbsp butter in skillet over medium high heat. Add shrimp and cook. Stir occasionally, until pink, about 2-3 minutes and set aside.
  3. Add garlic to skillet and cook. Stir frequently until fragrant, about 1 minute.
  4. Add chicken stock and lemon juice. Bring to a boil, then reduce heat and simmer until reduced by half, about 1-2 minutes.
  5. Adding 1 tbsp at a time, stir in remaining 6 tablespoons of butter until melted. Add dry parsley at this point, if using fresh at it at the very end when ready serve.
  6. Add shrimp back into the sauce and gently combine.
  7. Top amaranth with shrimp and sauce. And serve with steamed broccoli.

Note: A portion of breakfast for day 4 needs to be prepared the night before.


 

Day 4 

Steps – 3,000


 

Breakfast – Day 4 

Breakfast sundae parfait 

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original recipe: http://www.peanutbutterandpeppers.com/2012/04/23/a-healthy-breakfast-on-the-go/

Thoughts: This was tasty, but not really a grab and go breakfast in the morning. The recipe still requires you to layer everything in the morning. So while it was delicious, I am giving it a low score because I didn’t have time in the morning to put it all together as I was running out the door. I ended up eating breakfast 3 hours late this day. Likely I won’t make it again. 2/5

Ingredients (This was my portion) 

  • 1/4 cup old fashioned oats (I used steel cut oats)
  • 1/4 cup non fat milk (I used vanilla almond milk)
  • 1/4 tsp of vanilla extract
  • Dash of ground cinnamon
  • 1 tsp chia seeds
  • 1/2 cup vanilla greek yogurt
  • 1/2 cup sliced strawberries
  • 1/2 cup blueberries
  • 1 tbsp of peanut butter
  • 1 tbsp granola

Instructions 

  1. Prepare the oatmeal component of the parfait the night before by mixing together oats, milk, vanilla, chia seeds, and cinnamon in a bowl. Stir together, cover and leave in the fridge over night.
  2. In the morning layer parfait in this order:
  3. 1/4 cup yogurt, 1/4 cup strawberries, 1/4 cup blueberries, oatmeal, peanut butter, 1/4 cup yogurt, 1/4 cup strawberries. 1/4 cup blueberries, and sprinkle with granola.

Snack 1 – Day 4

Special K strawberry bar

Lunch – Day 4

Turkey Bagel with garlic and herb laughing cow cheese

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Thoughts: I had something super fancy planned, but something came up that was more important and required my attention. I just had this overwhelming conviction to be in prayer for a dear friend and her family. Based on the urgency of the situation and how heavy my heart was for them my original recipe was cut. I would have normally fasted and prayed, but unfortunately my heart does not do well with that. As a result, lunch was very simple and quick so that I could invest my thoughts and prayers on this amazing family. It was good but nothing special 3.5/5.

Ingredients (This was my portion) 

  • 1 PC thins multigrain bagel, toasted
  • 1 triangle of garlic and herb laughing cow cheese
  • 2 slices of turkey breast
  • 1/4 cup cherry tomatoes, halved
  • 1/4 cup cucumber, sliced

Instructions 

  1. Toast bagel, spread 1/2 the cheese on one side of the bagel and the other 1/2 of the cheese on the other side of the bagel.
  2. Top with turkey, tomatoes, and cucumber. Enjoy.

Dinner – Day 4

Prosciutto and goat cheese crepe 

(Can easily be vegetarian and gluten free) 

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Inspired by: http://naturallyella.com/2014/06/09/gluten-free-oat-crepes-with-tomatoes-basil-and-goat-cheese/

Thoughts: After spending so much time in prayer I was not really in the mood to make dinner. When someone you know is going through such a difficult time, tasks that seem so significant quickly become so trivial and you lose motivation. We also had plans in the evening to spend time with family, which I was looking forward to. We were going to meet the cutest new addition to the family! What an absolute doll, they really do not make them much cuter. She has the best chipmunk cheeks I have ever seen!

So When it came time to prepare dinner I was short on time, and emotionally not the in the mood to prepare what I originally had planned; another recipe from my meal plan was cut. I was so tempted to just pick up McDonalds! But I re-looked at my lunch plan and realized it would be very easy and quick to prepare. I pulled myself together and got to work.

This may be my favourite recipe since starting this journey! I added prosciutto and a pre-made balsamic reduction to the original recipe. I could honestly eat this every single meal. My husband agreed that this was also his favourite meal so far and asked me to make it again. 10/5!!!  BEST RECIPE SO FAR (I should really stick to a scale at some point). I was intimidated by the processes of making crepes but every single one turned out perfectly!

My portion 

1 crepe (the batter made 4 crepes total), 1/2 tbsp goat cheese, 2 slices prosciutto, 1/4 cup tomatoes, 1 tbsp basil, 1/2 tbsp balsamic reduction

Ingredients 

Crepes

  • 60 g oat flour (I used AP – also weighed out my flour because I have no idea how many cups 60g is, in the rush of trying to get out the door I forgot to check. I would hazard a guess as to 1/2 cup, but I cannot not say with 100% confidence, sorry I failed you all)
  • 1/4 tsp sea salt
  • 2 large eggs
  • 1/2 cup whole milk
  • 1 tbsp honey
  • 1 tbsp melted butter, cooled

Filling

  • 1 tbsp goat cheese, room temperate (per crepe)
  • 5-6 thin slices of tomatoes, or halved cherry tomatoes (per crepe)
  • 2 slices fried prosciutto (per crepe)
  • 1 tbsp fresh basil, minced (per crepe)
  • 1/2 tbsp balsamic reduction (per crepe, you can buy pre-made or make your own).

Instructions 

  1. Whisk together flour, salt, eggs, honey, milk, and melted butter until smooth.
  2. Heat 8” skillet on medium-low (closer to low) heat and lightly grease with sunflower oil (or whatever oil you have, sunflower oil is just a great source of Omega 6).
  3. Place a 1/4 cup of batter into the pan and tilt the pan so that the batter covers the entire bottom of the pan. Cook for about 30-45 seconds. Flip and cook for another 15 seconds. (I used a larger pan and needed about a 1/3 cup of batter).
  4. As you finish each crepe layer them on a plate.
  5. Spread goat cheese on crepe, layer prosciutto, tomatoes, basil, and balsamic reduction. I served the crepes right away at this point because we were in a hurry, but the recipe says to return the crepe back to the pan to brown both sides and warm. You are more than welcome to do that, but I honestly do not think that is necessary.

Snack 1 – Day 4

Thoughts: So the family event was a dessert evening. I was very good, I would have normally gone up for seconds and thirds and taken at least one of everything each time. But I controlled myself I went only once and did not take one of everything and mostly filled up on fruit. I brought my pomegranate cocoa nib brownies that I made a few weeks prior. This time I actually used coconut sugar. They still tasted amazing but didn’t hold together as well. I am not sure if that is because of the coconut sugar or just because my head was in a different space when I was making them.

  • 1 small brownie (brownie mix was doubled and cut into 20 pieces, I took a smaller piece)
  • 1 slice of chiffon cake (cake was cut into approximately 20 thin slices)
  • 1 tbsp whipping cream
  • 3/4 cup fruit

Incase you do not want to go back in the archives to find the brownie recipe:

Pomegranate brownies with cacao nibs and sea salt

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Original Recipe: http://withfoodandlove.com/pomegranate-topped-brownies-with-sea-salt/

Ingredients

  • 1/2 cup melted coconut oil
  • 1 1/4 cup organic cane sugar (I used normal sugar)
  • 3/4 cup cacao powder (I used cocoa powder, found some of these ingredients were difficult to find just at the local grocery store)
  • 1/2 tsp sea salt
  • 1 tsp vanilla extract
  • 2 large eggs
  • 1/3 cup gluten-free or AP flour
  • 1/3 cup pomegranate seeds
  • 2 tbsp cacao nibs
  • 2 tbsp chocolate chips

Instructions 

  1. Preheat the oven to 350 degrees and line a 8×8 baking dish with parchment paper.
  2. In a larger bowl combine coconut oil, sugar, cacao powder and salt. Then mix in vanilla and eggs. Add flour and combine until smooth.
  • I found at this point in the recipe something must have gone terribly wrong! My batter was thicker than cement! I couldn’t even pour it into the dish. I had to use my hands and press it in. I did some research and supposably that is totally fine. The thicker the batter the more fudgy the brownies turn out, which they did. The original instructions throw you off because they say to whisk the flour in. There is no whisking at all!!! I recommend getting your strongest wooded spoon and skipping your arm workout for the day. Mixing this batter will be the equivalent!

3. Press batter into the lined baking sheet. Sprinkle the top with the cacao nibs, pomegranate seeds, and chocolate chips.

4. Bake for about 40 minutes. They are done when the edges are formed and you can insert a toothpick and it comes out only slightly wet.

5. You can sprinkle the top of the brownies at this point with some more sea salt.

  • I didn’t end up doing that because honestly I forgot, but it was for the best because I think it would have made them way too salty.

6. Brownies need to cool completely before being cut.

Happy St. Patrick’s Day!

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Happy St. Patrick’s Day

Are you eating all of your greens?


 

The Canadian Food Guide http://www.hc-sc.gc.ca/fn-an/food-guide-aliment/index-eng.php recommends eating at least one dark green vegetable each day, such as: spinach, kale, broccoli, asparagus, green peas, beet greens, collards and brussels sprouts. These vegetables are rich in folate.

During digestion, the intestines breakdown folate into its active coenzyme forms. Folate is necessary to support DNA synthesis and cell growth (1). Folate has also been associated with the prevention of heart disease and certain types of cancers.

It is crucial to consume a source of folate every day because the body does not store it. Excess folate is promptly secreted by the liver in the form of bile, and shipped to the gallbladder (1). This active process of secretion means that folate needs to be consistently reabsorbed back into the body.

As mentioned earlier, folate coenzymes are key in cell multiplication. The cells of the intestine are among the most rapidly renewed cells in the body (1). So ironically if your body is lacking in folate, the cells of you GI tract cannot be replaced. The body not only loses folate, but other essential nutrients can also not absorbed (1).

When consuming folate it is important to also have a good intake of vitamin B12. Both folate and vitamin B12 rely on each other for activation (1). Remember that the interaction of vitamins and minerals with food is very complex. Nutritional science is still trying to figure it all out. As a result, vitamin supplements are only so efficient at providing your daily intake of micronutrients. Your goal should be to get your vitamins and minerals from rich nutrient dense foods first. You cannot eat Mcdonald’s each day and assume a vitamin supplement will have you covered for the rest. However, there are definitely situations where a supplement is required, but you should discuss that with your doctor.

Hopefully this St. Patrick’s Day inspires you to include one serving of dark green vegetables each day!


 

1. Whitney, Ellie, and Sharon Rady Rolfes. 2008. Understanding Nutrition. California: Thomson Wadsworth.


 

 

 

 

 

Living life and coping with the nefarious sweet tooth

Living life and coping with the nefarious sweet tooth


This week I approached two challenges:

1. Finding the smartest ways to deal with the inevitable sweet tooth

and

2. Eating out 


1) Dealing with the inevitable sweet tooth

Delicious Ice Cream Cones

In order to establish long-term healthy eating habits we have to deal with the topic of sweets. This week I included some of my favourite sweet treats that are still health conscience. There are lots of options out there but here are my 5 go to options:

1) Crispy Minis Caramel Corn Rice Cakes – These tasty treats are only 50 calories each, and do a wonderful job at satisfying my sweet tooth. The other option is to go with the miniature caramel rice cakes. 11 caramel rice cake chips are only 80 calories.

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2) Frozen yogurt with raspberries and dark chocolate – I am an ice cream addict. I can be painfully full, and still find room for ice cream. My usual portion of ice cream is too embarrassing to admit. Luckily, I do not have to quit ice cream cold turkey, I just have to be smarter. Western Family has an amazing frozen yogurt. Only 80 calories in 1/2 a cup. Raspberries are high fibre, and both the fruit and the dark chocolate are rich in antioxidants.

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3) Skinny Cow Greek Yogurt Salted Caramel Bar – Love, Love, Love these bars when I have sweet tooth! Completely satisfying and only 100 calories.

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4) Dark Chocolate Dipped Strawberries While this treat came in with the highest caloric content, both ingredients are rich in micronutrients and phytochemicals, making this snack a perfect solution for curing the inevitable sweet tooth!

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5) Sweet teas – This is my usual go to for a really bad sweet tooth, and with only 0 – 10 calories it is the perfect solution. I love David’s Tea!!! Because of my heart I can only have herbal or rooibos tea. David’s has the best selection of both teas. Whenever I have a really bad sweet tooth I usually start with a sweet tea, and promise myself that if I still have a bad craving for something then I will have something after (kind of embarrassing to admit the mental game plan that goes on in my head). Usually the glass of sweet tea is enough to cure my sweet tooth. I never add any sweetener or added fat to my tea.

If you want variety, David’s Tea provides many delicious options. And they are constantly introducing new flavours each season, but this means also discontinuing flavours each season. That is why I spent $65.00 on cotton candy tea at the end of last August! Totally worth it, if it prevents me from eating a tub of ice cream!

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My name is Lauren, and I have a David’s Tea addiction! My prized tea drawer. Can you tell I love organization and tea!

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Unless it is Bellini’s on Girls Night at Milestone’s I avoid drinking my calories. But water and hot tea can become boring. I will often make fruity herbal iced teas without any sweetener. David’s has the most wonderful steeper that makes it super easy to make iced tea.

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2) Eating Out

Rustic Table Setting

Monday night was the first time that I had to plan a meal plan around eating out. My lovely friends and I went to Milestone’s to take advantage of the Girl’s Night Out special: 4/4/40, 4 Bellini’s and 4 appetizers all for $40.00. It is a wonderful deal! In the past I would have just indulged without a second thought. The good news is I do not have to hide at home and tell my friends that I cannot go out because it does not work into my meal plan. I can still enjoy all the delicious indulgences as before with proper planning and moderation!

This is what I have learned about surviving eating out: PLAN AHEAD!!! Before I left for the restaurant I looked up the nutritional information of all the menu items while I was still feeling content and not starving, and decided what I was going to order. When I am hungry all logic goes out the window and I end up ordering a burger with every additional topping along with a side of greasy fries! When I am starving and I need instant relief. Before my meal is even ordered I am already planning what I am going to order for dessert! And oh I am not sharing that dessert!!!

On Monday I knew I would be in trouble if I was left to my own devices. After looking up the nutritional information, I planned what I was going to order before I even left the house. I didn’t even look at the menu when I got to the restaurant. By planning ahead I knew exactly how many calories I was going to consume. And when the topic of dessert came up I knew I didn’t have the space in my daily intake.

So what is one of the lowest caloric, nutrient dense options on the Milestone’s menu? I ended up ordering the California Spring Salad starter size (it is actually an impressive portion) and according to the nutritional information it is 160 kcal. I switched the dressing that the salad usually comes with for the Lemon Chardonnay Vinaigrette. I asked for it on the side and based on my best judgment I only added 2 tablespoons. The dressing accounted for 120 kcal. I also added grilled chicken breast, which was another 100 kcal. Because it was Girl’s night out and we had 8 people (making the perfect group for 4/4/40) I had a Bellini, which was 389 kcal!!! I don’t know why but I feel like anything liquid should be 0 calories! But the number makes sense. Next to fat, alcohol has the highest energy density of 7 calories per gram!!! My meal was delicious and I was still able to eat, drink, and be merry without regretting my stomach making all the decisions!

Following my eating out encounter on monday I was faced with another temptation on Thursday. The original plan for lunch on Thursday was to have leftovers. However, at the last minute my lovely sister asked if we could meet up at the mall to go shopping. AHHH I didn’t research and plan like a week before what I was going to eat at the mall for lunch. So did this mean I had to say no, and miss out on a lovely afternoon spending time with my sister, niece and nephew? NO! Life still has to happen.

I had an idea of the healthiest options. I pulled up the nutritional information on my phone within seconds and compared. It is amazing the information that we now have at our fingertips! After comparing the Opa platter from Opa, the veggie burrito from Taco Time, and the Chicken Yakisoba from Edo: I went with the Chicken Yakisoba. Without teriyaki sauce this delicious meal is only 500 kcal. I asked for double vegetables and only one scoop of sauce. One scoop of sauce is 45 kcal. I also shared my meal with my daughter. Not that we should eat out everyday, but it is nice that you do not have to miss out on life!

Meal Plan – Week 5

This weeks theme – Coping with the nefarious sweet tooth


Nutritional Analysis

Kcal

Total

Breakfast

Snack 1

Lunch

Snack 2

Dinner

Day 1

1526

420

0

237

100

769

Day 2

1633

249

250

434

175

525

Day 3

1067

351

0

278

100

338

Day 4

1703

370

0

545

215

573

Day 1

Day 2

Day 3

Day 4

Proteins (g)

74.41

84.07

80.24

100.85

Carbohydrates (g)

179.51

177.93

173.7

214.23

Fats (g)

47.7

50.96

43.75

54.57

Omega 6 (g)

4.71

6

4.06

3.26

Omega 3 (g)

0.76

0.99

0.69

0.62

Dietary Fiber (g)

24.29

26.15

24.65

30.52

Dietary Lows

(anything less than 50% of DIV)

These numbers are inaccurate, nutritional information from menu does not include micronutrient breakdown Vitamin D 0.88 µg, Potassium 1924.83 mg, Vitamin D 0.87 µg,

Vitamin E 6.83 mg, Potasium 1390.18 mg

These numbers are inaccurate, nutritional information from menu does not include micronutrient breakdown

*Please note that these numbers are not exact. Numbers will change based on a number of factors including the product that you buy. These are very close approximations.

*If you are following along and adopting my meal plans please be aware that everyone’s nutritional needs are very individual. For those who are quite active you may require more calories, along with a varied macronutrient and micronutrient composition in your diet. But please feel free to use and be inspired by my meal plans.

My dietary recommendations based off of my sedentary lifestyle

Total daily Kilocalories: 1733

Protein (g): 72.57

Carbohydrate (g): 191.0 – 276.0

Fat, total (g): 37.0 – 66.0

Omega-6 fatty acid (g): 12

Omega-3 fatty acid (g): 1.1

Dietary Fiber, total (g): 25

Water (g): 2700 that is 10.8 cups per day or 86.4 fl oz


 

Day 1 

Breakfast – Day 1

The Classic

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  • 60g Cereal – I had Nature’s Path Sunrise Crunchy Honey
  • 3/4 cup 1 % Milk
  • 1/2 cup blueberries

Lunch – Day 1

Thoughts: I will definitely be repeating this recipe! 5/5!

Zucchini, Feta, Hummus and Balsamic pizza

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Ingredients

  • 1 whole wheat pita
  • 2 tbsp garlic hummus
  • 1/8 tsp canola oil
  • 1/4 cup sliced zucchini
  • 1/4 cup halved cherry tomatoes
  • 10 g feta
  • 1/2 tbsp balsamic reduction

Instructions

  1. Pre-heat oven to 350 degrees.
  2. Brush zucchini with canola oil and pan fry until golden brown.
  3. Spread pita with hummus. Top with zucchini, cherry tomatoes, and feta.
  4. Cook 10-12 minutes until golden brown.
  5. Drizzle with balsamic reduction and enjoy.

Dinner – Day 1

Milestone’s California Spring Salad

Today was the first time that I had to plan my meal plan around eating out. My lovely friends and I went to Milestone’s to take advantage of the Girl’s Night Out special: 4/4/40, 4 Bellini’s and 4 appetizers all for $40.00. It is a wonderful deal! In the past I would have just indulged without a second thought. The good news is I do not have to hide at home and tell my friends that I cannot go out because it doesn’t work into my meal plan. I can still enjoy all the delicious indulgences as before with proper planning and moderation!

This is what I have learned about surviving eating out, while watching my caloric intake: PLAN AHEAD!!! Before I left for the restaurant I looked up the nutritional information of all the menu items and while I was still feeling content and not starving, decided what I was going to order. When I am hungry all logic goes out the window and I end up ordering a burger with every additional topping along with a side of greasy fries! When I am starving and I need instant relief. Before my meal is even ordered I am already planning what I am going to order for dessert! And oh I am not sharing that dessert!!!

On Monday I knew I would be in trouble if I was left to my own devices. After looking up the nutritional information, I planned what I was going to order before I even left the house. I didn’t even look at the menu when I got to the restaurant. By planning ahead I knew exactly how many calories I was going to consume. And when the topic of dessert came up I knew I didn’t have the space in my daily intake.

So what is one of the lowest caloric, nutrient dense options on the Milestone’s menu? I ended up ordering the California Spring Salad starter size (it is actually an impressive portion) and according to the nutritional information it is 160 kcal. I switched the dressing that the salad usually comes with for the Lemon Chardonnay Vinaigrette. I asked for it on the side and based on my best judgment I only added 2 tablespoons. The dressing accounted for 120 kcal. I also added grilled chicken breast, which was another 100 kcal. Because it was Girl’s night out and we had 8 people (making the perfect group for 4/4/40) I had a Bellini, which was 389 kcal!!! I don’t know why but I feel like anything liquid should be 0 calories! But the number makes sense. Next to fat, alcohol has the highest energy density of 7 calories per gram!!! My meal was delicious and I was still able to eat, drink, and be merry without regretting my stomach making all the decisions!

Snack 1 – Day 1

Caramel Corn Rice Cakes

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My portion

  • I had two rice cakes

Day 2 


 

Breakfast – Day 2 

Cottage Cheese and Egg Breakfast Muffins with Ham, Cheddar and Flaxseed

Inspired by: http://www.kalynskitchen.com/2007/12/cottage-cheese-and-egg-breakfast.html

Thoughts: I will definitely make these again! They were delicious and my daughter loved them. The original recipe said that they have never tried to freeze them because they usually eat them too fast, which I can understand. So I am not sure how well they would freeze. The original recipe also called for almond meal, but flaxseed meal is a third of the price of almond meal and it tasted great in my opinion! The original recipe also said that you can easily substitute flour for gluten-free flour. 5/5!

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Ingredients 

  • 2/3 cup cottage cheese
  • 1/4 cup grated parmesan cheese
  • 1/4 cup whole grain flour
  • 2/3 cup flaxseed meal
  • 1 tsp baking powder
  • 1/4 tsp salt
  • 4 eggs, beaten
  • 3 tbsp water
  • 1/4 cup finely diced ham
  • 1/2 cup sharp cheddar
  • 2 tbsp green onions

Instructions 

  1. Preheat oven to 400 degrees.
  2. In a large bowl combine cottage cheese, parmesan, flour, flaxseed meal, baking powder, salt, eggs, and water. Combine well and then gently add ham, cheddar, and green onions. (Or you can do what I did and just mix it all together once, it turned out fine!)
  3. Spray muffin baking sheet with non-stick spray. Divide batter. Bake muffins 25-30 minutes or until lightly browns on top (Each oven is different but my muffins were in almost too long at 25 minutes).
  4. Refrigerate any leftover muffins. Re-heat in the microwave for 10-15 seconds.
  5. Serve with fruit

My portion

  • 1 muffin regular size
  • 1/2 cup strawberries, 1/2 cup blueberries

Snack 1 – Day 2 

Rice cake with peanut butter and banana

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Ingredients

  • 1 tbsp Peanut butter (or any nut butter)
  • 1/2 banana sliced
  • 1 plain rice cake

Instructions 

  1. Spread nut butter over rice cake evenly and top with banana slices.

Lunch – Day 2

Burrito Bowl Mason Jar Salad

Original Recipe: http://www.kalynskitchen.com/2007/12/cottage-cheese-and-egg-breakfast.html

Thoughts: This was alright. It was tasty, but for how much work this recipe required for just a lunch meal it was not delicious enough to go through all the work of making it again. 3/5

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Ingredients 

Quinoa

  • 1 cup quinoa
  • 2 cups water or vegetable broth
  • 1/2 tsp salt
  • juice and zest of one lime (approximately 2 tbsp)
  • 1/4 cup chopped fresh cilantro (our house doesn’t do cilantro so I skipped this)

Ground turkey (original recipe had chicken breast)

  • 1/2 lb ground turkey
  • 1 tbsp taco seasoning (you can buy prepackaged I just make my own, super easy to do)
  • 1/2 cup water

Bacon

  • 2 pieces of thick cut bacon per mason jar

Sweet potatoes:

  • 1 medium sweet potato, washed and cubed
  • 1 tbsp residual bacon oil (if you are making a vegetarian version use coconut oil)

Other ingredients

  • 2-3 cups spinach
  • 1/4 cup halved cherry tomatoes
  • 1 tbsp plain greek yogurt per mason jar
  • 3/4 cup shredded cheddar cheese (just realized I totally forgot to add this, so caloric intake does not include cheese)

Instructions 

  1. Preheat oven to 400 degrees.
  2. Add quinoa and broth or water to a medium sized pot. Bring to a boil, reduce heat to a simmer and cover for 15-20 minutes, or until liquid has evaporated and quinoa is soft and fluffy.
  3. Set quinoa aside and allow to cool.
  4. After quinoa has cooled add lime juice, lime zest, and 1/4 cup chopped cilantro. Stir and taste. Add more lime or cilantro if needed.
  5. Brown ground turkey. When fully cooked mix taco seasoning into 1/2 cup of water and pour over the ground turkey. Continue to cook until the water has evaporated, seasoning should be evenly spread over turkey at this point.
  6. Cook and prepare the bacon, reserving bacon oil to cook sweet potatoes.
  • The only way to cook bacon is in the oven. I tried the stove top and it burnt to a crisp. I HATE cooking bacon on the stove top!!! It is messy, it cooks the bacon unevenly, and you are constantly being shot at by out of control bacon grease. Lay bacon flat on a baking sheet and place in oven for approximately 15 minutes or until the doneness that you prefer. Cooking bacon in the oven is clean and controlled. Try it I promise you will not go back to the stove top! I learned this trick from my Dad, who was heavily involved with the board of the Ronald McDonald house for a number of years. As a family one saturday we went in and cooked brunch for the families. This was a great way to make a bulk amount of bacon, and the families so appreciated it! One family even mentioned that it had been quite a few months since they had bacon. They said that making bacon was a luxury that they just didn’t have the time for; their priorities were elsewhere.
  1. Add cubed sweet potatoes to the frying pan with bacon oil and cook until golden brown.
  • I became antsy at this point and threw the sweet potatoes in the oven at 400 for 15-20 minutes until potatoes were could be easily pierced by a fork.
  1. Set sweet potatoes aside to cool.
  2. To assemble the salad: Place 1 tbsp of plain greek yogurt to the bottom of each mason jar (depending on how many salads you are making). Add halved cherry tomatoes, followed by sweet potatoes, quinoa, cheddar cheese, crumble bacon, and spinach. Cover and refrigerate.

Dinner – Day 2 

Mahi Mahi tacos 

Inspired by: http://www.cookingclassy.com/2015/02/grilled-fish-tacos-with-lime-cabbage-slaw/

Thoughts: I will for sure make this again! My husband really enjoyed it, any way to incorporate fish into our diet that my husband approves of gets a 5/5 from me! I did find that you really needed a generous amount of lime juice or else they were a bit too dry, but when you get the perfect amount of lime with chipotle sauce it is amazing!!!

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Ingredients

  • corn or flour tortillas
  • 1 lb tilapia, cod, or mahi mahi fillets
  • 2 Tbsp canola oil
  • 1 1/2 Tbsp fresh lime juice
  • 1 clove garlic, minced
  • 1 1/2 tsp chili powder
  • 1/2 tsp ground cumin
  • 1/2 tsp ground paprika
  • 1/8 tsp cayenne pepper (optional)
  • Salt and pepper
  • 1/2 avocado sliced (totally forgot this ingredient, not included in caloric intake)
  • 1 cup shredded red cabbage
  • 1 cup coleslaw (I used the kale slaw from the Eat Smart sweet kale gourmet vegetable salad kit without the addition of dressing, cranberries or pumpkin seeds)
  • 1/4 cup mayonnaise
  • 1/2 tsp Chipotle seasoning
  • 1/2 cup shredded cheddar cheese
  • Lime slices

Instructions

  1. In a bowl combine together oil, lime juice, garlic, chill powder, cumin, paprika and caynne.
  2. Place fish in a large resealable bag and pour marinade over fish. Seal bag and ensure that fish is evenly coated with marinade.
  3. Allow fish to marinate for 20-30 minutes, but no longer than 30 minutes.
  4. While fish is marinating combine chipotle seasoning with mayonnaise. I use the chipotle seasoning from epicure.
  5. Heat square skillet, grill, or frying pan and brush with oil. Place fish on grill and cook until done, approximately 3 minutes per side. Time will depend on the thickness of the filet. Fish should be opaque and flake easily.
  6. In a small casserole dish break fish into pieces and serve with all the taco components.
  7. On top of taco shell, layer kale slaw, red cabbage, a small scoop of cheddar cheese, fish, chipotle sauce, and a generous amount of fresh squeezed lime juice from lime wedge.

My portion

  • 1 1/2 tacos
  • 75 g mahi mahi
  • 1/2 tbsp mayonnaise
  • 1 tbsp cheddar cheese
  • 1/2 cup red cabbage
  • 1/2 cup kale
  • lots of lime juice

Snack 2 – Day 2 

Ice Cream Sundae

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Ingredients

  • 125 g or 1/2 cup Western family frozen yogurt
  • 10 g or 1 square dark chocolate
  • 1/2 cup raspberries

Instructions 

  1. Melt dark chocolate in microwave 30 seconds at a time. Keep a close eye on the chocolate you do not want it to over heat and seize.
  2. Drizzle melted dark chocolate over frozen yogurt and raspberries

Day 3 


 

Breakfast – Day 3 

Blueberry banana quesadilla with a vanilla greek yogurt and peanut butter filling

Thoughts: I had to repeat! I was craving ever since I made it! I used coconut oil this time instead of butter and it was AMAZING! So I will obviously make this recipe again. 5/5

Inspired by: http://greenlitebites.com/2013/08/blueberry-breakfast-quesadilla/

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Ingredients: 

  • 1 whole grain tortilla
  • 1 tbsp vanilla greek yogurt
  • 1 tbsp peanut butter (or any nut butter)
  • 1/4 cup blueberries
  • 1/4 cup banana slices
  • 1/4 tsp butter/margarine (I would have preferred to use coconut oil but I ran out)

Instructions

  1. Mix yogurt and peanut butter together and spread on half of the tortilla.
  2. Top mixture with bananas and blueberries, again on only half of the tortilla.
  3. Fold the tortilla and lightly spread butter or coconut oil on both sides and place in a medium-high heat frying pan.
  4. Lightly heat quesadilla for a couple of minutes on both sides until golden brown. Cut up and serve.

Lunch – Day 1 

Original recipe: http://cookingalamel.com/2013/08/creamy-greek-yogurt-mac-cheese.html

Creamy Greek Yogurt Mac & Cheese

Thoughts: I will definitely make this again! It was very flavourful! It didn’t look like it would be very good as I was making it, but I was pleasantly surprised! I give it a 4/5.

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Ingredients 

  • 1 package whole grain noodles (I love to use Catelli Healthy Harvest Whole Wheat Egg White Noodles! They are really high in fibre)
  • 1 1/4 cup cheddar cheese
  • 1/2 cup parmesan cheese
  • 1 tbsp flaxseed meal
  • 1 cup plain greek yogurt
  • 2 cups fresh spinach
  • 1/2 tsp onion powder
  • 1/2 tsp garlic powder

Instructions

  1. Cook noodles according to package.
  2. Place spinach leaves in the bottom of a strainer. Pour pasta over top to drain and wilt the spinach. (SAVE ABOUT 1/2 CUP OF PASTA WATER). Return pasta a wilted spinach to the pot.
  3. Add about 1/4 cup of the pasta water to the pot, and stir in the cheese until melted.
  4. Stir in greek yogurt, flaxseed meal, onion powder, and garlic powder until smooth and creamy.
  5. If necessary, stir in remaining past water to thin. Serve immediately.

My portion 

1 1/4 cup mac and cheese

Dinner – Day 3 

Original recipe: http://www.myboysandtheirtoys.com/2014/02/freezer-meal-beet-potato-pot-roast-recipe/

Beef & Beet slow cooker pot roast recipe

Thoughts: This was very delicious, I am a huge beet fan! But I find slow cooker pot roast recipes all taste the same after a while. So it was your typical slow cooker pot roast meal. But I like how this recipe incorporates such a variety of vegetables. So when I do make the classic slow cooker pot roast recipe I will use this recipe. I give this recipe a 3.5/5

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Ingredients 

  • 1 Sirloin tip roast
  • 2-3 beets
  • 2 parsnips
  • 2 turnips
  • 1/2 onion
  • 2 carrots
  • 1 tetra pack beef broth
  • 1 cup dry red wine
  • 2 cups mini potatoes
  • 2 cups peas

Instructions 

  1. Place roast in slow cooker. I like to brown all sides of the roast, but this step is not necessary.
  2. Throughly wash and peel all vegetables. Cut beets, parsnips, turnips, onion, and carrots. Add to slow cooker with roast, along with mini potatoes.
  3. Pour 3 cups of beef stock along with red wine into the slow cooker. Cook on low for 8 hours or on high for 4-5 hours.
  4. At the very end add peas just to warm.
  5. You can either serve as a stew or separate all the components. I found that the liquid for my stew was still very thin so I scooped out all of the vegetables and the roast. I thickened my liquid with cornstarch (bring liquid to a boil for a few minutes mixing with cornstarch). When I add cornstarch I always mix it with water first so that it doesn’t become clumpy in what I am trying to thicken. Once gravy thickens serve.
  6. For the left overs I combined everything (the roast, vegetables and gravy) and froze. Our second meal will be in stew form.

My Portion 

85 g of roast beef

1/4 cup gravy

2 cups vegetables

Snack 1 – Day 3 

Thoughts: This is one of my favourite treats! For 100 calories my sweet tooth is always satisfied. Superstore also has their own version in their Blue menu collection.

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1 Skinny Cow Greek Yogurt Salted Caramel bar

Day 4 


 

Breakfast – Day 4 

Original Recipe: http://tastesbetterfromscratch.com/2015/01/cinnamon-apple-overnight-oats.html

Cinnamon apple overnight oats 

Thoughts: I would make this again. I give it a 3.5/5

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Ingredients 

  • 1/2 cup almond milk
  • 1/2 cup whole grain oats
  • 1/4 cup vanilla greek yogurt
  • 1/4 cup unsweetened applesauce
  • 1/2 tsp cinnamon

Instructions 

1. Combine all ingredients together in a container and refrigerate overnight.

Lunch – Day 4 

Chicken Yakisoba from Edo 

The original plan for lunch was to have leftover pot roast. However, at the last minute my lovely sister asked if we could meet up at the mall to go shopping. AHHH I didn’t researcher and plan like a week before what I was going to eat at the mall for lunch. So did this mean I had to say no and miss out on a lovely afternoon spending time with my sister, niece and nephew? NO! Life still has to happen.

I had an idea in my head of the healthiest options. I pulled up the nutritional information on my phone within seconds and compared. It is amazing the information that we now have at our fingertips! After comparing the Opa platter from Opa, the veggie burrito from taco time, and the Chicken Yakisoba from Edo I went with the Chicken Yakisoba. Without teriyaki sauce this delicious meal is only 500 kcal. I asked for double vegetables and only one scoop of sauce. One scoop of sauce is 45 kcal. I also shared my meal with my daughter. Not that we should eat out everyday, but it is nice that you don’t have to miss out on life!

Dinner – Day 4 

Original recipe: http://www.theendlessmeal.com/sweet-and-spicy-paleo-chicken-fingers/

Sweet and spicy chicken fingers with berry quinoa spinach salad

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Chicken fingers

Thoughts: The glaze on these chicken tenders are AMAZING!!! The only change I would make is to not use only flaxseed meal it was too rich. I would go with the original recipe that requires almond meal. I should have just splurged and bought the almond meal for this recipe. With the right flour I would give this recipe a 5/5!!!

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Ingredients 

  • 2 1/4 cup flaxseed meal or almond meal (the original recipe called for almond meal or almond flour and I think I would stick with that, as I mentioned earlier I went with Flaxseed because it was cheaper than almond but in the recipe it was way too much flaxseed!)
  • 3 eggs
  • 1 lb chicken breast (cut into strips for tenders)
  • 3/4 cup honey
  • 1/3 cup hot sauce (I used sriracha)
  • 1/2 tsp garlic powder
  • Optional: yogurt or sour cream for dipping (I didn’t use any)

Instructions 

  1. Preheat the oven to 425 degrees
  2. In one bowl place flour, in another bowl place whisked eggs with a splash of water, and in a third bowl place the chicken strips.
  3. One at a time, dip the chicken strips into flour, then egg, and finally flour again.
  4. Lay chicken tenders on baking sheet.
  5. Bake the chicken for 25 minutes, or until crispy and golden brown.
  6. As chicken bakes prepare the sauce. In a small sauce pan bring the honey, hot sauce, and garlic powder to a boil and set aside.
  7. When chicken has finished cooking, dip each chicken tender in the sauce and place back on the baking sheet.
  8. Put chicken back in the oven for 5 minutes so that glaze can caramelize.
  9. You can baste the chicken with any leftover sauce if you desire and serve.

Berry Avocado Quinoa and Spinach Salad with Honey-Lime Poppy Seed Dressing 

Original Recipe: http://www.cookingclassy.com/2015/01/berry-avocado-quinoa-kale-salad-honey-lime-poppy-seed-dressing/

Thoughts: If you want to be that person at a potluck who everyone talks about your delicious salad for years to come then you should definitely take this salad! So delicious! I will definitely make this again! This is an easy 5/5

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Ingredients 

Dressing

  • 1/4 cup olive oil (I ran out of olive oil and used sunflower oil, it was still delicious)
  • 1/4 cup canola oil
  • 1 tsp lime zest
  • 3 1/2 Tbsp fresh lime juice
  • 2 1/2 Tbsp honey
  • 1 tsp dijon mustard
  • 2 tsp poppy seeds

Salad

  • 2 cups cooked quinoa (1 cup dry)
  • 1/2 cup water or broth (to cook quinoa)
  • 1/4 cup toasted sliced almonds
  • 3-4 cups spinach
  • 1/2 cup raspberries
  • 1/2 cup blueberries
  • 1 avocado peeled, cored and diced
  • 40 g feta, crumbled

Instructions

  1. Combine all the dressing ingredients and mix well. Store in refrigerator.
  2. For the salad toss all the ingredients together in a salad bowl. I left the dressing and salad separate so that I could control how much dressing went on my salad. I also found that the recipe made a lot of dressing so there was a lot left over. Also any left over salad doesn’t wilt and you can have it for left overs.

My portion

3 chicken tenders

2 cups salad

1 1/2 tbsp dressing

Snack 1 – Day 4 

Dark Chocolate Dipped Strawberries

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Ingredients 

  • 1 carton Strawberries, washed and cored
  • 1/2 cup dark chocolate chips
  • 1 tsp coconut oil

Instructions

  1. Prepare a baking sheet by placing a sheet of parchment paper over top.
  2. Fill a sauce pan with water and sit a glass bowl on the top of the pot. Bring water to a boil.
  3. In the glass bowl place the chocolate chips and coconut oil.
  4. Once chocolate melts dip strawberries one by one and place on parchment paper.
  5. You may notice that the chocolate starts to go clumpy over time. If this happens the chocolate is seizing so add a small amount of coconut oil and stir until smooth again.
  6. Once all of the strawberries are covered, place the baking sheet in the fridge for about 20 minutes so that the chocolate can set. Keep any leftover strawberries in the refrigerator.

My portion

I had 5 strawberries (I would recommend 3 medium or 5 small strawberries)