Month 7 – Week 4

Month 7 – week 4 

Sorry this week has been crazy busy! I am still taking some university courses, and one of the classes wraps up at the end of September. I have been rushing to catch up so I can finish on time. I also planned a baby shower for one of my nearest and dearest friends! I knew it was going to be really busy prepping for the shower, so I only planned for 3 days this week. Which is good, because sure enough I was only home for one meal on day 4. I also discovered one of my new favourite blogs this week: Top With Cinnamon. Three of my recipes this week are from this crazy talented girls website! I hope you enjoy this weeks meal plan. 


Nutritional Analysis

Kcal

Total

Breakfast

Snack 1

Lunch

Snack 2

Dinner

Day 1

1243

303

139

255

262

284

Day 2

1065

381

0

138

107

439

Day 3

1158

311

204

255

53

390

 

Day 1

Day 2

Day 3

Proteins (g)

52.77

53.39

52.53

Carbohydrates (g)

160.89

93.38

143.31

Fats (g)

47.39

55.14

46.55

Omega 6 (g)

9.6

3.71

1.64

Omega 3 (g)

0.49

0.57

0.26

Dietary Fiber (g)

22.43

16.27

20.48

Water (ounces)

40

40

50

Steps

3000

3500

8500

Dietary Lows

(anything less than 50% of DIV)

Riboflavin 0.51 mg 46%, Vitamin B12 0.85 µg 35%, Vitamin D 1.52 µg 10%, Vitamin A (RAE) 153.28 µg 22%, Vitamin E 4.83 mg 32%, Potassium 1579.35 mg 34% Thiamin 0.49 mg 44%, Folate 161.6 µg 40%, Vitamin D 2.59 µg 17 %, Vitamin A (RAE) 253.24 µg 36%, vitamin E 3.16 mg 21%, Potassium 1817.24 mg 39%  Thiamin 0.37 mg 34%, Vitamin B12 0.81 µg 34%, Vitamin D 1.18 µg 8%, Vitamin E 5.08 mg 34%, Calcium 336.51 mg 34%, potassium 2030.68 mg 43%, zinc 3.26 mg 41%

These values are approximations. They are accurate but not precise. Many factors can change the accuracy of these numbers. Such as measurement and products purchased. 

*This week was especially terrible for meeting my micronutrients, which is slightly frustrating. It just goes to show how much thought and planning really does need to go into your day to day diet. 

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.

Day 1 


 Breakfast 

Cheerios Flax Plus Cinnamon Coconut (303 kcal) 

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Thoughts: I am still taking some university courses through Athabasca. I have course due at the end of September so I have been rushing to catch up on some work. Today my in-laws generously took Charley for the day so that I could get some much needed work done. As a result I kept my meals as simple as fast as possible so that I could utilize the time I had as efficiently as possible. Also if you have ever wondered if you should take course through Athabasca, I have absolutely loved my experience with the University!  

My portion 

1 cup cheerios 

1/2 cup 2% milk 

1 cup coronation grapes 

Snack 1 (139 kcal) 

Peach & Yogurt 

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Lunch (255 kcal) 

Amy’s Lentil Vegetable Soup 

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Thoughts: This is one of my favourite prepared meals! So good! Very hearty and wholesome! 5/5! 

My portion 

  • 1 can soup, 398 ml 

Snack 2 (262 kcal) 

40 g brazil nuts 

Dinner 

Slow cooker butter chicken with rice and roasted sugar peas (284 kcal)

BE SURE to use light coconut milk, if you use regular caloric intake will be MUCH higher!!! 

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This dinner has been Charley approved!

Thoughts: I really enjoyed this dish and would love to make it again, but Jordan hates curry, even though it was minimal in this dish he noticed it.  For the sake of my husband,  I won’t be making it again, but if he is ever away I would definitely make it again. 4/5 

Original recipe: ifoodreal 

My portion 

  • 1 cup butter chicken 
  • 1/2 cup rice 
  • 1 cup roasted sugar peas 

Ingredients 

  • 4-6 boneless, skinless chicken breast (cut into 2” pieces) 
  • 4 garlic cloves, crushed 
  • 2 medium onions, minced 
  • 1/2 inch ginger root, peeled and minced 
  • 2 tsp garam masala 
  • 1 tsp curry powder 
  • 1/2 tsp chilli powder 
  • 1/3 tsp salt 
  • 1/2 tsp freshly ground black pepper 
  • 6 oz can tomato paste (I used 2 cans) 
  • 14 oz can coconut milk, light (I used 2 cans) 
  • 1/4 cup whole wheat flour (I did not add this, I thought it would affect the flavour, I also found it thick enough without the flour) 
  • 1/4 cup green onion, chopped 

Instructions 

  1. Warm a multicooker or a skillet on medium heat. Spray with cooking spray. Add garlic, onions, and ginger root. Stir frequently for about 1/2 a minute. Add garam masala, curry powder, chilli powder, salt, pepper, tomato paste, coconut milk, flour (if adding it to thicken sauce); whisk to combine. Allow to cook all together for about 3-4 minutes, to thicken sauce.
  2. Add chicken to multicooker. If you are not using a mulitcooker, transfer sauce into a slow cooker and then add chicken. 
  3. Stir so that chicken is covered in sauce. Place lid on crockpot and cook on high for 3 hours or on low for 5 hours. 
  4. Serve butter chicken over rice or quinoa, with roasted sugar peas. Garnish with green onion. 

Note: Leftovers can be refrigerated for up to 3 days, or can be frozen in an airtight container for 3 months. 


Day 2 


Breakfast 

Wheat-free lemon & poppy seed waffles with blueberry syrup (381 kcal) 

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Thoughts: I would definitely make these waffles again! Other than the 2 tbsp of coconut sugar in the syrup, there is no sugar in this recipe at all. The waffles have such wonderful flavour, that they do not need the addition of any overly sweet additives. Charlotte also loved these waffles! They were fast, yummy, and extremely filling!!! 6/5 

Adapted from : Top with Cinnamon 

My Portion 

  • 1 waffle 
  • 1/2 cup blueberries syrup 
  • 1 tbsp vanilla greek yogurt 
  • 1/3 cup blackberries 

Ingredients 

waffles 

  • 1 cup rolled oats 
  • 1 egg 
  • 2 tsp ground flaxseed + 1/4 cup of water (or use another egg) 
  • 2 tsp baking powder 
  • zest of 1/2 a lemon 
  • 1 tbsp poppy seeds 
  • 1/2 cup milk 
  • 1 tbsp melted coconut oil

Blueberry lemon syrup 

  • 1 cup frozen blueberries (or fresh could work) 
  • 1/4 cup water 
  • 2 tbsp coconut sugar 
  • 1 tsp cornstarch 
  • 1 tbsp water 
  • 1 tbsp fresh lemon juice 
  • 1 tbsp vanilla greek yogurt 

Instructions 

Waffles

  • Warm waffle iron 
  • Place oats, egg, flaxseed, 1/4 cup water, baking powder, lemon zest, poppy seeds, milk and oil into a food processor or blender. 
  • Pulse until completely smooth. 
  • Pour half the amount of batter into well greased waffle iron. (I use a belgium waffle maker, you may require less batter for a thinner waffle iron). The batter is slightly thick, so you will need to spread the batter out using your ladle. 
  • Cook waffle according to your iron. I usually set mine at level 4. 

Blueberry lemon syrup 

  • In a small sauce pan bring blueberries, water, sugar, and cornstarch to a boil. Allow to boil for 1-2 minutes and reduce to a simmer for another 2-3 minutes, or until syrup thickens. 
  • Add lemon juice and stir. 
  • Top waffle with blueberry syrup, greek yogurt, and fresh blackberries. Enjoy! 

Lunch 

Charley’s leftover grilled cheese (138 kcal) 

Thoughts: We were at a friend house for a playdate. I ended up snacking on Charley’s leftover grilled cheese, and did not end up preparing what I had planned for the day. It was a delicious grilled cheese! 

Dinner 

Pomegranate Glazed Meatballs with Cauliflower Quinoa Pilaf and a simple green salad (439 kcal) 

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Thoughts: The waffle recipe that I raved about earlier was from one of my new favourite food blogs called Top With Cinnamon. The girl who started this blog is a true inspiration! Her name is Izy Hossack and she started her food blog at the age of 15 and she published her first cook book Top with Cinnamon at 18! This girl is seriously some type of food savant. The recipes that she has developed are extremely unique. She combines ingredients and flavours in revolutionary and artistic ways. I feel like you could describe this girl as the Taylor Swift and the Food world. She has accomplished tremendous success at such a young age. I can only imagine how incredible this girl will be as she continues to hone her culinary skills. 

Okay back to the recipe in question. This was a hit with everyone in the family! I was terrified to put mint into the cauliflower quinoa pilaf. I was tempted to leave it out, but I challenged myself to stick the recipe and I am so glad that I did. The mint added a real needed freshness to the dish. The pomegranate glaze on the meatballs was FANTASTIC!!! I would definitely make this again! In fact, I did, 4 days later for a baby shower that I was hosting. It was still just as amazing the second time. However, my glaze was not as sticky as the first time. I was in a bit of rush so that is likely the reason why. I give this recipe a 5/5! I would also suggest doubling the pomegranate glaze. I ran out before having to brush them for a third time. 

Original Recipe: Top With Cinnamon 

My portion 

  • 6 meatballs 
  • 1 cup cauliflower quinoa pilaf 
  • 1 cup spinach arugula salad
  • 1 tbsp pre-made balsamic dressing

Pomegranate Glazed Meatballs 

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Ingredients

  • 500g lean ground beef (I used an extra lean ground sirloin) 
  • 1 egg 
  • 1/3 cup buckwheat flour (I used almond flour) 
  • 1 tsp sweet smoked paprika
  • 1/2 tsp ground cumin 
  • pinch of cayenne pepper 
  • handful fresh cilantro, finely chopped (as you know our family does not do cilantro, so I used 1 tsp coriander) 
  • 1 small red onion, finely chopped (I used a shallot) 
  • 2 cloves garlic, peeled and minced 
  • 1 tbsp pomegranate molasses (I used a balsamic reduction, which the recipe recommended if you could not find pomegranate molasses) 
  • 1 tsp ketchup 
  • 2 tsp dark brown sugar (I used coconut sugar) 
  • 2 tbsp pomegranate juice 
  • 2 tbsp olive oil 

Instructions 

  1. Preheat oven to 350 degrees F. 
  2. Line a baking tray with foil. 
  3. In a large bowl combine together meat, egg, flour, paprika, cumin, cayenne pepper, cilantro, onion, and garlic. 
  4. Once all the ingredients are well combine together, begin to shape the mixture into small round meatballs. The original recipe suggests the size of a golf ball, but I would go slightly smaller than that. 
  5. Place each meatball on the prepared baking sheet as you go. 
  6. Once all the meatballs are formed, place in oven and cook for 15 minutes. 
  7. While the meatballs are cooking prepare the glaze. 
  8. In a bowl combine together molasses, ketchup, sugar, juice, and olive oil. 
  9. After 15 minutes remove the meatballs and brush with glaze. Cook for additional 5-10 minutes. 
  10. Set meatballs aside until pilaf is prepared. Preheat your boiler on high once the pilaf is done. Brush meatballs with more glaze and place under broiler. 
  11. Broil for 2-3 minutes, or until you see the glaze begin to bubble. Remove from oven brush with more glaze and serve with pilaf. 

Cauliflower Quinoa Pilaf 

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Ingredients 

  • 1/2 head cauliflower, cut into large chunks (I ended up using a whole head of cauliflower, but less quinoa) 
  • 1 cup dry quinoa (I used 1/2 cup) 
  • 2 cups water (I used 1 cup) 
  • 1 tbsp extra virgin olive oil 
  • I added 2 cloves garlic, minced
  • 1/3 cup slivered almonds (or you can use pistachios) 
  • 1/3 cup dried cranberries (When I made it for the shower on saturday I had run out of cranberries so I used dried goji berries, it was delicious and a good texture) 
  • handful fresh cilantro, (I used fresh italian parsley, chopped) 
  • handful of fresh mint leaves, finely chopped 
  • juice of 1 lemon 
  • pinch of salt 

Instructions 

  1. Place the quinoa and water into a sauce pan, and bring to a boil. Once at a boil reduce to a simmer and cover for 15 minutes. 
  2. Once quinoa is cooked, remove from heat and fluff with a fork. Set aside. 
  3. As quinoa is cooking, use the grater of your food processor and process all the cauliflower until it represents a rice like texture. You can use a hand grater to get the same results, but it is just tedious. Set cauliflower aside. 
  4. In a large bowl mix together cranberries, cilantro or parsley, mint, lemon juice and salt. 
  5. In a large skillet heat olive oil and minced garlic over medium-high heat. Add cauliflower ‘rice’ and cook until it is tender and slightly golden brown. 
  6. Pour the cauliflower into the large bowl with the dried cranberry mixture. Also add the quinoa. Mix all together and serve with meatballs.   

Snack 

20 g dark chocolate (107 kcal) 


Day 3 


 Breakfast 

Beet and egg hash (311 kcal) 

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Thoughts: This was a very simple, but hearty dish. Charlotte finished the entire other half. She really enjoyed the roasted beets and potatoes. The only reason this would not be my first choice for breakfast in the morning is because it took a while to prepare and cook. Otherwise it was tasty and filling. 4/5 

Adapted from: Martha Stewart 

My portion 

  • 1 egg, half the vegetables 
  • 1 cup fruit – 1/2 cup black berries, 1/2 cup raspberries 

Ingredients 

  • 3 small-medium beets, peeled and diced  
  • 1 medium yellow potato, scrubbed and diced
  • Pinch of salt and pepper 
  • 1 tbsp extra virgin olive oil 
  • 2 large eggs 

Instructions 

  1. Warm oven to 400 degrees F.
  2. Mix beets and potatoes with oil, salt, and pepper. Place in an oven proof casserole dish. 
  3. Put dish in oven and cook for 25-30 minutes, or until the beets and potatoes are fork tender. 
  4. Remove dish from oven after vegetables have finished cooking and make two wells. Carefully crack one egg into each well. 
  5. Change oven over to broil. Place dish back in oven and allow eggs to cook. Approximately 4-6 minutes. You want to see that whites are set, but yolks can still be runny. Serve with fruit. 

Lunch 

Summer pasta salad (255 kcal) 

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Thoughts: This was a very light and refreshing dish! I really enjoy the quinoa pasta. The only problem with using the quinoa pasta, is that I found it was not enjoyable the next day. The recipe felt dried out and bland the second day. But served fresh, this was fantastic! 4/5!  

Adapted from: Give Recipe 

My portion 

  • 1 1/2 cup summer pasta 

Ingredients 

  • 10 oz pasta of your choice 
  • 1/2 tsp salt for boiling pasta 
  • 1 cup fresh sugar peas 
  • 1 cup cherry tomatoes, halved 
  • 3 tbsp olive oil (I used a basil infused olive oil, really stepped the dish up a notch) 
  • 1/4 tsp sea salt 
  • 1/4 tsp black pepper 

Instructions 

  1. Prepare pasta according to package directions. 
  2. Mixed prepared pasta with sugar peas, cherry tomatoes, basil olive oil, salt and pepper. Serve. 

Snack 1 (204 kcal) 

  • 1 serving Chicago mix popcorn 
  • 1 peach 

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Dinner 

Caramelized onion, squash, and ricotta chicken breast with simple green salad (390 kcal) 

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Thoughts: The original recipe called for the squash and ricotta to be on sourdough toast, which would be fantastic. However, I usually end up going grocery shopping on sunday evenings at 9:30. It is great! I pretty much have the whole place to myself, but the bakery at that time does not have the freshest selection. My plan was to go to Cobs but totally forgot. So I had to improvise, what else would these delicious toppings work well with? Why not chicken! We all really enjoyed this dish, but I would put less topping on next time. Probably half the amount of ricotta and half the amount of butternut squash mix. I also felt like it maybe needed just one more ingredient to give it a kick of flavour, I am not sure what that might be, maybe garlic. 4/5

Recipe adapted from: Top With Cinnamon 

My portion 

  • 75 g chicken breast 
  • 1/4 cup ricotta cheese 
  • 1/4 butternut squash mix 
  • 1 cup spinach arugula salad 
  • 1/2 tbsp pre-made balsamic dressing 

Ingredients 

  • 1 medium butternut squash 
  • 1 tbsp + 1/2 tbsp divided extra virgin olive oil 
  • 1 tbsp lemon juice 
  • pinch of chilli flakes 
  • 1 tbsp maple syrup 
  • 1 tbsp apple cider vinegar 
  • 2 medium red onions, sliced 
  • 2 tsp coconut sugar 
  • salt 
  • 3/4 cup ricotta cheese 
  • 2-4 boneless skinless chicken breast, fully cooked 

Instructions 

  1. Preheat oven to 400 degrees F. Prepare a baking sheet with parchment paper and set aside. 
  2. Prepare butternut squash by peeling it, removing the seeds, and cutting it into cubes. Place on baking sheet. Mix with 1 tbsp oil, lemon juice, and chilli flakes. 
  3. Put squash in oven and roast for 30 minutes, or until fork tender. 
  4. While squash is roasting, prepare the caramelized onions. Add the remaining 1/2 tbsp oil to a small frying pan and warm on medium heat. Add sliced onions to the pan and slowly cook until gold brown. Add sugar to onions about 2-3 minutes after you have started cooking the onions. Cook onions for about 10 minutes, until beautifully golden brown. 
  5. Once squash is cooked, turn the oven to broil. Place squash in a large mixing bowl and mash with a hand held blender. Once mashed, add syrup and vinegar, a dash of salt and pepper, and mix one more time. 
  6. Fold cooked onions into the squash mixture. 
  7. Top each cooked chicken breast with 1/4 cup ricotta cheese and place under broiler for 3-5 minutes, just until the cheese begins to turn golden brown. 
  8. Once browned, removed from oven and top with 1/4 cup of butternut squash mixture and serve with a simple green salad. 

Snack 2  (53 kcal) 

10 g dark chocolate  

Month 7 – Week 3

It’s Peach Season!!!

I love peaches! Favourite fruit of all time!  But sadly peach season is so short, and I almost missed it this year! Due to the hot weather, peach season was a few weeks earlier than normal! You will notice there are a lot of peaches on the menu plan this week. I try to eat as many as I can within the short time!
Also if you want to try an incredible looking peach dessert check out The Food Charlatan. She has a delicious no bake Dulce de Leche Cheesecake with caramelized peaches on her blog. Unfortunately it does not fit in with my meal plan, but if you are wondering what to do with all your amazing peaches right now, and you want to do something sweet you should check it out! 

Nutritional Analysis

Kcal

Total

Breakfast

Snack 1

Lunch

Snack 2

Dinner

Day 1

2015

300

129

445

590

600

Day 2

1651

632

0

402

80

537

Day 3

1604

434

80

592

80

498

Day 4

1689

295

57

641

139

549

 

Day 1

Day 2

Day 3

Day 4

Proteins (g)

78.04

92.27

75.93

91.51

Carbohydrates (g)

241.9

219.9

173.87

180.81

Fats (g)

93.24

46.86

67.82

73.1

Omega 6 (g)

8.54

4.01

6.32

11.18

Omega 3 (g)

0.93

0.89

1.36

11.18

Dietary Fiber (g)

29.85

24.76

20.3

5.02

Water (ounces) This was a crazy week so I honestly was not paying attention, so I think it is safe to say I was probably low on my water consumption each day      
Steps

Forgot it

Battery died

Battery died

8,000

Dietary Lows (anything less than 50% of DIV) Vitamin D 3.58 µg, 24%, Vitamin E 5.06 mgSodium was altered as too high 2594.51 main source came from the sausage we had at dinner Thiamin 0.49 mg, Folate 151.97 µg, Vitamin D µg, 266.48 µg, calcium 491.9 mg, Vitamin D 3.04 µg, Potassium 1782.95 mg Sodium was alerted as high. 39183.38 mg. Vitamin D 0.34 µg, Vitamin E 7.12 mg

These values are approximations. They are accurate but not precise. Many factors can change the accuracy of these numbers. Such as measurement and products purchased. 

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.

Day 1 


Breakfast 

Cheerios plus protein honey almond (300 kcal) 

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Thoughts: Last week I tried the new Cheerios plus flax product. This week I tried the new Cheerios plus protein product. This product has 8g of protein and is really high in iron. I liked the taste and would definitely eat it again. 4/5 Also did I mention that I LOVE peach season?!!! 

My portion 

  • 1 cup Cheerios plus protein Honey Almond 
  • 1/2 cup 2% milk 
  • 1 peach 

Snack 1 

Snack size UnBEETable smoothie from Booster Juice (129 kcal) 

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Thoughts: This smoothie is super nutrient dense, refreshing, and not overly sweet. And at only 129 kcal for a snack size you really cannot go wrong! 

Lunch 

Avocado and egg salad sandwich with beet, carrot, and parsnip chips with sea salt (445 kcal) 

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Thoughts: This combination works really well together. I would have this again. I paired the sandwich with vegetable chips. Vegetable chips are not necessarily healthier than regular chips, unless they are baked, so you still have to watch your portion size. 4/5 

Original recipe: Skinny Ms. 

Ingredients (this was my portion)

Instructions 

  1. In a medium bowl, mash avocado really well. 
  2. Slice egg and gently fold in with mashed avocado. Season with a pinch of salt and pepper. 
  3. Spread on whole grain toast, cut in half and serve. 

Dinner 

Peach and roasted beet salad (For my entire dinner, not just the salad 600 kcal) 

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Thoughts: (Sorry I wrote the following before my intro pretty much the same thing) My all time favourite fruit is the peach! And it is FINALLY peach season. I am so sad that it is so short each year, and I almost missed it because peach and nectarine season is a few weeks earlier than normal this year. There is nothing better than the perfect cold juicy peach, there is nothing worse than a dry mealy peach! The worst!!! I love this time of year because you are guaranteed to get a perfect peach every time. 

I made this salad for our annual family summer birthday celebration. My husband has a large family and if we got together for every birthday in the summer we would end up meeting every weekend. So instead we usually plan one day in the summer as a big celebration to honour all the summer babies. This salad was my contribution to the family potluck. I usually make this salad with watermelon, but I had so many amazing delicious peaches so I thought hey why not, I’ll live life on the edge and mix it up! It was amazing!!!! I made a fairly large salad, and when I went back for seconds it was all gone! I will take that as a sign that it was a hit! 6/5

My portion 

1 cup salad 

1 tbsp dressing 

Ingredients 

  • 2 ripe peaches, sliced 
  • 2 tbsp extra virgin olive oil 
  • 5-6 medium beets, peeled and diced 
  • dash of sea salt 
  • 50 g goat cheese 
  • 3 cups spinach 
  • 2 cups arugula 
  • 1/3 cup toasted almond slices 
  • (I usually make my own balsamic dressing, but I ran out of time so I used a pre-made one!) 

Instructions 

  1. Preheat oven to 425 degrees F. Prepare a baking sheet with parchment paper. 
  2. Place diced beets on parchment paper and mix with extra virgin olive oil and sea salt.
  3. Place in oven and cook for 25-30 minutes or until you can easily pierce the beets with a fork. 
  4. Mix arugula and spinach and place in a large bowl. Top with roasted beets, peach slices, crumbled goat cheese, and toasted almonds. 

Snack 2 

Dessert (590 kcal – you can see how sweets add up quickly) 

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With this family event being a birthday celebration there was of course 10 different dessert options. I had a thin slice of homemade black forest cake, half a homemade cinnamon twist, and some fruit. 


Day 2 


Breakfast 

Peach cobbler smoothie with toast and hardboiled egg (632 kcal) 

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Thoughts: This was AMAZING!!!! I really felt like I was enjoying a refreshing piece of peach cobbler with ice cream. I will definitely make this again. 6/5

Original recipe: Five Heart Home 

Ingredients (This was my portion) 

  • 1/4 cup old fashioned oats 
  • 186 ml vanilla yogurt (I used a probiotic drinkable yogurt) 
  • 1 cup frozen peaches 
  • 1/2 cup fresh peaches 
  • 1/4 cup 2% milk 
  • 1/2 tbsp honey 
  • 1/4 tsp pure vanilla extract 
  • 1/4 tsp ground cinnamon 
  • 1 slice whole grain bread 
  • 1/2 tsp butter/margarine 
  • 1 egg, hardboiled 

Instructions 

  1. Blend oats in blender until made into a fine powder. 
  2. Add peaches (fresh & frozen), milk, honey, vanilla, and, cinnamon. Blend until completely smooth. 
  3. Serve immediately with toast and hardboiled egg. 

Snack 1

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Sorry I totally forgot to add this to my diet analysis, so it is not included in the overall breakdown, but I wanted to be honest about what I ate. 

1 cup sugar peas 

1 serving popcorn chips

Lunch 

Hummus and avocado toasts with roasted balsamic tomatoes (402 kcal) 

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Thoughts: If I had made this meal during the first 6 months of this blog it would have been number 1 on my top 5 list hands down! I find it funny that all of my favourite recipes are usually the simplest in preparation and ingredients! LOVED LOVED LOVED this dish!!!!! I think the roasted garlic hummus is key, it pairs perfectly with the balsamic tomatoes and basil! Okay I need to go and make this again, it is torture just writing about it! I will definitely make this again, 100000000000000000000000000000000 you get the idea/5!!! 

Original recipe: Eat, Live, Run 

Ingredients (this was my portion)

  • 2 slices whole grain bread 
  • 2 tbsp hummus (I used roasted garlic, which I HIGHLY recommend!!!) 
  • 1/2 avocado, mashed 
  • 2 roma tomatoes, halved lengthwise 
  • 1/2 tbsp extra virgin olive oil 
  • 1 tsp balsamic vinegar 
  • 10 g feta cheese 
  • dash of salt and pepper 
  • dash of dried basil 

Instructions 

  1. Preheat the oven to 450 degrees F. Prepare a baking sheet with parchment paper. 
  2. Arrange tomatoes with the cut side up and drizzle with oil and vinegar. Season with salt and pepper. 
  3. Roast for 25-30 minutes, tomatoes should begin to caramelize. 
  4. While tomatoes are roasting, toast your bread. If you wish you can use a cookie cutter to cut the toast into circles, no dietary trick behind it other than it just looks pretty. 
  5. Spread 1 tbsp of hummus on each piece of toast. 
  6. Top hummus with mashed avocado. 
  7. Sprinkle with feta cheese and top with roasted tomatoes. Sprinkle with dried basil and serve immediately. 

Snack 2 (80 kcal)

Probiotic yogurt 

Dinner 

Chicken satay with spicy thai noodles (537 kcal) 

Chicken satay 

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Thoughts: I have made satay recipes in the past that were a lot more elaborate so I avoided making it again. However, this was a very simple satay recipe. I would definitely use it again. We all really enjoyed it! 4/5 

Original recipe: Rasa Malaysia Easy Delicious Recipes 

Ingredients 

  • 4-5 boneless, skinless chicken breast sliced (1 in wide x 4-5 in long)
  • Wooden or metal skewers (if you use wood skewers be sure to soak them in water for 30 minutes) 
  • Peanut satay sauce (I was so excited to try and make the peanut sauce recipe that was included with this recipe, but Charley was have a tough night so I skipped it and went with the pre-made stuff, if you would like to try the peanut sauce recipe you can find it here

Marinade 

  • 2 tbsp fish sauce (I thought for sure I had this in the pantry, but I didn’t, I found a blog that said to do 2 parts broth to 1 part soy sauce as a substitute, not sure they taste the same) 
  • 1 1/2 tbsp minced garlic 
  • 2 1/2 tbsp sweet soy sauce 
  • 2 1/2 tbsp sugar 
  • 1/4 tsp white pepper 
  • 1/2 tsp turmeric powder 
  • 1/2 tsp ground coriander 
  • 1/4 tsp ground cayenne pepper 
  • 2 tsp Masaman curry paste (I could not find this ingredient, I also did not look very hard for it, I just used yellow curry powder) 
  • 1/3 cup coconut milk 

Instructions 

  1. Slice the chicken breast across the grain, trying to keep them at least 1 inch wide so you can put them on the skewers easily. 
  2. Mix together all the marinade ingredients and coat the chicken pieces really well. 
  3. Place chicken in the fridge and allow to marinate for at least 30 minutes. 
  4. After chicken has finished marinating, warm the grill to medium-high heat. 
  5. Insert skewers through the meat lengthwise and cook on grill for about 4-6 minutes each side. Or until meat is fully cooked; no more pink and juices run clear. Serve with peanut sauce. 

Spicy Thai Noodles 

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Thoughts: I used a rice and quinoa based pasta and it was surprisingly delicious! I LOVED this dish!!! I had the leftovers for lunch today and I was so sad when it was all gone (there was about 1/2 a cup left). I really thought with the sauce being primarily soy sauce this dish would be salty and kind of boring. But the sriracha and ginger somehow take sauce and ultimately the whole dish to whole new level! 5/5

Adapted from: Domestic Superhero 

My portion 

160 g chicken 

1 cup spicy noodles

Ingredients 

  • 250g linguine (I used Go Go Quinoa Spaghetti)  
  • 1/2 tbsp sesame oil 
  • 1 large zucchini spiralized (zucchini cooks down so much, I only used a small zucchini and it was almost nonexistent) 
  • 8 ounces crimini button mushrooms, washed and halved  
  • 8 ounces shiitake mushrooms, washed and halved   
  • 3 cloves garlic, minced 
  • 2 tbsp coconut sugar 
  • 1/3 cup low sodium soy sauce 
  • 2 tbs sriracha hot sauce (I only used 1/2 a tbsp and it was SPICY, but I am kind of lame when it comes to spice) 
  • 2 inches fresh ginger, grated 
  • Garnish options: green onions, toasted sesame seeds, peanuts (I added sesame seeds and green onion) 

Instructions 

  1. Prepare pasta according to package directions. 
  2. As water is coming to a boil for the pasta, prepare the sauce by combining sugar, soy sauce, sriracha, and ginger. Whisk well and set aside. 
  3. In a large skillet add sesame oil and bring to medium heat. Add garlic and mushrooms, cook for about 3 minutes, just until the mushrooms start to look tender. 
  4. Add zucchini noodles and cook for an additional 3-5 minutes. 
  5. Add cooked noodles to the skillet, along with the sauce and cook everything together for 2-3 minutes and serve with chicken satay. 

Day 3


Breakfast 

German oven pancakes (434 kcal) 

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Thoughts: As I had mentioned on Facebook, I was just about to deem this recipe a Pintrosity. I cooked the pancake for the instructed 30 minutes and it was still a goopy mess. I was just about to pour a bowl of cereal and give up, when I realized the oven was not on. The butter was starting to burn, so I must have panicked and turned the oven off when I pulled the dish out to pour the batter in. I am so glad that I realized my mistake, because another half hour later I had one of the most delicious breakfasts!!! So so so yummy!!! 5/5 

Original recipe: Girl. Inspired. 

My portion 

1/6th of pancake 

1 tbsp maple syrup 

1/2 peach 

Ingredients 

  • 2 cups milk (I used 2%) 
  • 4 eggs 
  • 1 tsp vanilla extract 
  • 1 1/3 cups all-purpose flour 
  • 4 tbsp granulated sugar (I used coconut sugar) 
  • 1/2 cup butter (this ingredient is melted in the pan, do not blend with other ingredients) 

Instructions 

  1. Put butter in a 13 x 9 in baking dish and place in oven. 
  2. Heat oven to 400 degrees F. 
  3. In a blender mix together milk, eggs, vanilla, flour, and sugar until smooth. 
  4. Once butter has melted, pour blender mixture into heated pan. (It would have been nice to have a warning at this point, when you remove the dish from the oven MOVE FAST!!! The butter started spitting everywhere with the temperature change. I didn’t realize I would be taking my life into my own hands and feel like I was entering a battle field (but totally worth it)!!!) 
  5. Bake in oven for 20-30 minutes, or until the center is set and the pancake is puffy and golden brown around the edges. 
  6. Serve with fresh fruit and maple syrup. 

Snack 1 (80 kcal) 

Probiotic yogurt 

Lunch 

Garlic hummus, balsamic mayo, and chicken panini (592 kcal) 

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Thoughts: This was okay, I enjoyed the flavours. I would probably make it again. I know that I am not really selling you on it. I don’t know if it is just me, but I find it doesn’t really matter what ingredients you put in a panini, they eventually all taste the same! Does that make sense? Anyways, it didn’t blow my socks off, but it was enjoyable 4/5

Ingredients (my portion)

  • 40 g chicken breast 
  • 1 tbsp hummus 
  • 15 g Boursin
  • 1/2 tbsp balsamic mayo
  • 1/2 roma tomato 
  • 1/4 cup arugula 
  • 1 slice prosciutto 
  • 2 slices whole grain bread, toasted 
  • 30 g vegetable chips
  • 1 cup sweet peas 

Instructions 

  1. Warm panini press on medium heat. 
  2. Spread hummus, on one slice of bread. Spread Boursin and mayo on other slice of bread. Top with tomato, arugula, prosciutto, and chicken breast. Top with other slice of bread. Place on a greased panini pan and allow to cook until bread is golden brown, about 3-5 minutes. 
  3. Serve with vegetable chips and sweet peas.     

Dinner 

Peach and prosciutto pizza (498 kcal) 

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There is really no rhyme or reason for what Charley is doing, but she likes to feel that she is doing a very important job!

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Thoughts: I feel like I was onto something here, but I was unsuccessful. It made for a pretty picture though. I think it would have been much better with goat cheese. One piece was delicious! But by the 3rd piece my blood pressure was skyrocketing! I found with the prosciutto and the feta, it was way too salty. I actually couldn’t even finish the pizza it was a salt overload. I think goat cheese would have been creamier and more mild. Once slice 4/5, whole pizza 2/5

Ingredients (this was my portion, but I only ate 2/3) 

  • 1 whole grain tortilla, or pita 
  • 1 tbsp balsamic reduction 
  • 4 slices prosciutto 
  • 30 g feta cheese 
  • 1 cup arugula 
  • 1/2 peach 

Instructions

  1. Preheat oven broiler. 
  2. Cut prosciutto in thin slices and wrap peach slices with prosciutto. Set aside. 
  3. Top whole grain pita, or tortilla with 1/2 tbsp balsamic reduction, 3 slices prosciutto, and 30 g feta. 
  4. Place under broiler and allow to cook for 3-5 minutes. Just until the prosciutto has crisped up and the feta has browned, but be careful not to burn the pizza. 
  5. After pizza is finished cooking, top with fresh arugula and wrapped peach slices. Serve. 

Snack

3 mini ice cream cones with 1/2 cup frozen yogurt divided (111 kcal)

I mean how cute?!!! But again I totally missed this in my diet analysis breakdown!!! Honestly what is wrong with me this week?!!! So please add the additional 111 kcal to the total.

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Day 4 


Breakfast 

Banana pie pudding (295 kcal) 

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Thoughts: Meh! I found the original recipe was way too thick, the texture was not lovely! If I were to make it again, I would add more liquid. 2/5

Original recipe: Stupid Easy Paleo 

Ingredients 

  • 1 ripe banana
  • 1/4 cup coconut milk (Recipe recommends using full fat milk, I used light milk seemed fine) 
  • 2 tbsp chia seeds 
  • Dash of vanilla extract 
  • 1 tbsp granola 
  • 1 tbsp real whip cream 
  • Banana slices for garnish 

Instructions 

  1. Mix banana and coconut together in food processor until smooth. 
  2. Add chia seeds and pulse a few times until evenly mixed. 
  3. Pour into container and place in refrigerator. Let sit in refrigerator to set for at least an hour, or overnight. 
  4. Top with granola, small dollop of whip cream, and banana slices and serve. 

Snack 1 (57 kcal) 

1 cup popcorn 

1 cup sweet peas 

Lunch 

BBQ ranch chicken salad (641 kcal) 

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Thoughts: Yum!!! I love roasted corn, cheese, chicken, avocado, black beans, BBQ sauce, and ranch dressing. So this was a home run! 5/5

Ingredients (this was my portion) 

  • 3 cups spinach and arugula 
  • 65 g cooked boneless, chicken breast 
  • 1/3 cup corn 
  • 1 tsp extra virgin olive oil
  • dash sea salt 
  • 1/3 cup black beans 
  • 1/3 cup halved cherry tomatoes 
  • 25 g cheddar cheese, shredded 
  • 1/2 avocado, sliced 
  • 1 tbsp BBQ sauce 
  • 2 tbsp ranch dressing 

Instructions 

  1. Warm oven broiler. Prepare a baking sheet with parchment paper. Pour 1/3 cup frozen corn on baking sheet. Mix with extra virgin olive oil and sea salt. 
  2. Place in oven and place under broiler for 3-5 minutes, or until corn is golden brown. 
  3. To assemble the salad combine spinach, arugula, chicken, roasted corn, black beans, cherry tomatoes, cheese, avocado, BBQ sauce, and ranch dressing. Enjoy! 

Snack 2

Mini Reese’s Peanut Butter Cup Blizzard (?Kcal)

I feel like the calories ought to be zero when it goes to a good cause. Again sorry I completely forgot to add this to my diet analysis! Can you tell it has been like 3 weeks since my last updated meal plan?! It is like I have never done this before. Just add an additional 1000 kcal to this day! Just kidding not quite a 1000 kcal, but close, 360 kcal for a mini!!!

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Along with McHappy Day our family also makes sure to make it out every year for a blizzard to support Miracle Treat Day! The Alberta Children’s Hospital was a huge part of our lives at one point, so this is another event that is near and dear to our hearts. Thank you ACH for everything you do! 

I had a mini Reese’s Peanut Butter Cup Blizzard! I think it goes without saying 5/5

Dinner 

Slow cooker Pork Tinga (549 kcal) 

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Thoughts: What I learned from making this dish, is that it is impossible to make a Tex Mex dish anywhere other than Texas. My local grocery does not sell corn tortillas, queso fresco, or Rotel. I know you cannot get Rotel in Canada, but you cannot even get an equivalent. Also, the potatoes threw me off, I don’t really associate potatoes with Mexican food. This dish was delicious, but it wasn’t what I expected it to taste like. It was your classic slow cooker dish. 4/5 

Original recipe: Bread Booze Bacon 

My Portion 

1 cup Pork Tinga 

2 Broghies 

15 g cheddar cheese shredded 

1/2 acovado 

Ingredients 

  • 1-2 pound boneless pork shoulder, cut into 1-inch pieces; fat removed (I don’t like a lot of prep with slow cooker meals, that is the point of a slow cooker meal. I left my pork shoulder in one piece and then pulled it, if you cook pork all together you do not need olive oil to brown, there is enough fat, but use oil if you cut the pork into cubes ahead of time) 
  • 3 yukon gold potatoes, peeled and cut into 1/2 inch pieces 
  • 1/2 medium yellow onion, cut into 1/4-inch slices (I used 2 small onions)
  • 2 garlic cloves, minced 
  • One 14-ounce can diced tomatoes with chipotle peppers (I used 2 cans diced tomatoes with green chillies) 
  • 1 tbsp worcestershire sauce 
  • 1 tsp dried oregano 
  • crumbled queso fresco (I just used shredded cheddar) 
  • Diced ripe avocado, for garnish 
  • Corn Broghies or tortillas 

Instructions 

  1. Warm olive oil in skillet and brown pork in on medium-high heat (My slow cooker has a browning option in it, so I was able to do everything in one pot). Just long enough to brown. Pork will continue cooking in the slow cooker. 
  2. Add potatoes, onion, garlic, tomatoes, worcestershire sauce, and oregano. Stir to combine. 
  3. If you cooked your meat in a separate skillet, then drain the meat and add to crock pot. Stir to combine. 
  4. Cover crock pot and cook for 4.5 – 5 hours on high, or until meat is tender and potatoes are cooked. 
  5. Serve warm with queso fresco, avocado, and corn tortillas. 

Snack 3 (139 kcal)

Probiotic yogurt 

peach 

Summer!

Summer Holidays!

Hey Friends! I have not forgotten about last weeks post I promise! Summer holidays definitely have an impact on the efficiency of my blog updates. We were just on holidays with our neighbours (I know hey!!! Most people go on holidays to get away from their neighbours and we go on holidays with our neighbourhood; we live on the best street ever!). I have not had time to send out my latest meal plan. You can expect both this weeks meal plan and last weeks meal plan to be out at the end of this week. 

Here is a teaser of what you can expect from last weeks meal plan: 

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