8 month progress report

8 Month Progress Report


I have been dragging my feet to get this report out. I do not have anything exciting to update you with. I have not seen any changes in the last 2 months. Which is discouraging, but if I was being completely honest with myself, I have been doing a terrible job on the weekends. I have almost been treating the weekends like my ‘last supper.’ I have been guilty of overeating and over indulging in treats on the weekend, because I know that I don’t have to record and report what I eat on the weekends. This is the only area that I think I can improve on moving forward. If this is not the answer then I do not know what is? I may have to talk to my doctor about my heart meds. I know there are side effects from my medication that can cause weight retention. I am already over the maximum dose for my meds and I am taking two beta blockers, which is unconventional.

But in the mean time, I figure if I am honest about why I do not think I have seen any changes since summer vacation, then I will have the accountability moving forward. Time to do a better job on the weekends! Hopefully I will have something more exciting to share with you next month! 

Start

Before 1

8 Months later

DSC_0578

Start

Before 2

8 Months Later

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Start

Before 3

8 Months Later

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Weight (lbs) Waist (in) Bust (in) Chest (in) Hips (in) Thigh (in) Calf (in) Arm (in)
Start 200 39 40 35 46 27 16 13
Month 1 190 38 39 33 44 26.5 15.5 12.5
Month 2 185 35 38.5 32.5 43 26 15 12
Month 3 182 34.5 37.5 32 42.5 25.5 15 12
Month 4 182 34 37.5 32 42.5 25.5 15 12
Month 5 182 34 37.5 32 42 25.5 15 11.5
Month 6 185 34 37 32 42 25 15 11.5
Month 7 185 34 37 32 42 25 15 11.5
Month 8 185 34 37 32 42 25 15 11
Month 9 185 33 37 31.5 42 25 15 11
Month 10 185 33 37 31 41.5 25 15 11

 

Month 8 – Week 4

Month 8 – Week 4

From Meatloaf to Blueberry loaf

Sorry my schedule has been so behind with Charley’s crazy schedule, or I should say her new lack of schedule! I also have a course due at the end of the month. I am one paper away! I am so excited for October! I have big plans for the blog that I can finally sit down to work on! You can expect a lot more from me in October!


Nutritional Analysis

Kcal

Total

Breakfast

Snack 1

Lunch

Snack 2

Dinner

Day 1

1802

384

253

569

0

599

Day 2

1318

334

0

402

27

555

Day 3

1130

235

0

680

0

215

Day 4

1410

276

0

599

107

428

 

Day 1

Day 2

Day 3

Day 4

Proteins (g)

73.7

66.12

58.94

71.28

Carbohydrates (g)

150.16

155.44

116.05

185.99

Fats (g)

105.72

53.02

49.2

48.64

Omega 6 (g)

13.44

7.55

1.26

3.67

Omega 3 (g)

1.26

0.95

0.13

3.03

Dietary Fiber (g)

20.29

25.62

8.49

33.85

Water (ounces)

50

60

60

80

Steps

4,500

4,000

4,250

8,000

Dietary Lows

(anything less than 50% of DIV)

Vitamin D 5.95 µg, sodium alerted as high 2617.83 mg Vitamin D 0.43 µg N/A Vitamin B12 0.88 µg, Folate 170.98 µg, Vitamin D 1.35 µg, Vitamin E 3.04 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 

Banana split crepes (384 kcal) 

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Thoughts: I feel like this recipe really does not need a review. The ingredients and the pictures speak for themselves! 5/5! 

My Portion: 

  • 1 crepe (recipe made 4 crepes) 
  • 1/2 cup blueberries 
  • 1/2 cup strawberries 
  • 1/2 banana
  • 2 tbsp Nutella syrup 

Ingredients

Crepe:

  • 60 g (1/2 cup) all purpose flour 
  • 1/4 tsp sea salt 
  • 2 large eggs 
  • 1/2 cup whole milk (I used 2%) 
  • 1 tbsp honey 
  • 1 tbsp melted butter, cooled
  • 1 tbsp flax meal 

Filling: 

  • 1/2 cup blueberries 
  • 1/2 cup strawberries, sliced  
  • 1/2 banana, sliced 
  • 2 tbsp Nutella 
  • 2 tbsp unsweetened vanilla almond milk

Instructions

  1. Mix together all of the crepe ingredients in a bowl or large measuring cup. Set aside 
  2. Warm a large nonstick frying pan on medium-low heat. 
  3. While pan is warming, in a small bowl whisk together the Nutella and Almond milk until smooth. Set aside. 
  4. Pour about a 1/4 cup of the crepe batter in frying pan. Turn the pan to ensure that the entire bottom on the pan in covered in the batter. Allow to cook for 1-2 minutes and then flip. Cook on the other side for 30 second – 1 minute. 
  5. Remove crepe from pan and repeat step 4 until all the batter has been used. 
  6. To serve, fold the crepe in half and then in half once more to make a pie shape. Top with berries and bananas, finish by drizzling Nutella syrup over top! 

Snack (253 kcal) 

1/4 cup pistachios 

Probiotic yogurt 

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Lunch 

Spinach salad (569 kcal) 

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Thoughts: This recipe was inspired by a similar spinach salad in The Best of Bridge. My mom made it all the time when we were growing up and it was one of my favourite dishes. I enjoyed this version just as much as my mom’s! Even though the picture is kind of ugly, the taste is fantastic! 4/5! (It seemed slightly salty, and I did not add any additional salt, that was my only criticism of the dish).  

Ingredients (My portion) 

  • 3 cups spinach 
  • 1 tbsp shallots, thinly sliced 
  • 1/2 avocado, thinly sliced 
  • 1/4 cup mushrooms, sliced 
  • 15 g cheddar cheese, shredded 
  • 2 slices prosciutto, cooked and crumbled 
  • 1 egg, hardboiled and thinly sliced 
  • 1 1/2 tbsp avocado oil 
  • 1 tbsp balsamic vinegar 
  • 1 1/2 tsp honey 
  • 1 tsp onion flakes 

Instructions 

  1. To prepare salad fill a large shallow bowl with spinach. Top with shallots, avocado, mushrooms, cheese, prosciutto, and egg. 
  2. In a small bowl combine together balsamic vinegar, honey, and honey flakes. Slowly pour oil in while whisking rapidly. 
  3. Drizzle dressing over salad and serve. 

Dinner 

Breakfast for dinner (599 kcal approximately, I tried to guess on the high side) 

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Thoughts: I received a call from my lovely mother at the end of the week. She asked if we would like to come over for an American Ninja Warrior Finale party! I laughed because it was so extremely random. It is not like we regularly watch or even discuss the show, I had no idea it was even on. I guess my 6 year old nephew has been following it religiously! Either way it was a lot fun. However our little family couldn’t last until the end, so we did not end up watching who won. I had no idea it was an almost three hour finale! Anyways before the festivities began my mom made our classic family meal of breakfast for dinner, which is always a 5/5! I know some people may think breakfast for dinner is so odd, but it is wonderful! 

My portion 

  • 1/2 pumpkin waffle 
  • 1/2 cup berries 
  • 1/2 tbsp huckleberry syrup 
  • 2 breakfast sausages 
  • 1 slice of bacon 
  • 1/2 cup scrambled eggs, prepared with green onion and cheddar cheese 

Day 2 


Breakfast 

Greek Yogurt Crustless Quiche (334 kcal) 

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Thoughts: This was really yummy! I would definitely make it again. It was a classic quiche dish. You can serve it in the oven proof dish or it can be served on its own. 4/5 

Ingredients (my portion) 

  • 2 egg whites (1/3 cup) 
  • 1 tbsp plain greek yogurt
  • 1 tbsp nutritional yeast 
  • salt & Pepper
  • 1 tbsp fresh basil, chopped 
  • 3 cherry tomatoes, sliced  
  • 1/2 cup spinach, chopped  
  • 1 tbsp parmesan 
  • 2 slices whole grain toast 
  • 1 tsp butter/margarine 
  • 1 tbsp peanut butter 

Instructions 

  1. Preheat oven to 400 degrees F. 
  2. In a medium bowl mix together egg whites, greek yogurt, nutritional yeast and salt and pepper until blended. 
  3. Stir in basil, tomatoes, spinach, and parmesan. 
  4. Spray a small oven proof dish with cooking oil. Pour in quiche mixture. 
  5. Place in oven on top of a baking sheet and cook for 15-20 minutes. Or until mixture is fully cooked and no longer runny. Depending on the individual oven that may take a shorter amount of time. Both of my ovens are on the fritz right now.  
  6. Remove and serve with toast. 

Lunch 

Spicy Hawaiian Pizza (402 kcal) 

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Thoughts: I really enjoyed this dish. I liked the spicy kick that the sriracha gave. The prosciutto was nice and light with the sweet pineapple. I would definitely make this again, but avoid getting distracted and burning the crust next time! 5/5 

Ingredients (My portion) 

  • 1 tortilla 
  • 2 1/2 tbsp tomato paste 
  • 2 slices prosciutto, chopped 
  • 1/4 cup fresh pineapple, thinly sliced 
  • 30 g mozzarella cheese 
  • 5 g cheddar cheese 
  • 1/2 tsp sriracha sauce 
  • Parsley for garnish 

Instructions 

  1. Warm broiler. 
  2. Spread tomato paste evenly over tortilla shell. 
  3. Evenly distribute prosciutto over tortilla. 
  4. Top with pineapple, followed by mozzarella and cheddar cheese. 
  5. Place pizza in oven for 3-5 minutes, until cheese is melted and bubbling. Watch very closely. I got distracted for a few seconds and missed that perfect golden brown stage, as you can tell my crust is slightly burnt. If you know you are going to get distracted, just turn your broiler down. 
  6. Remove from oven and drizzle with sriracha sauce and garnish with parsley, if you desire. 

Dinner 

Vegan and Gluten Free Lasagna (555 kcal) 

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Thoughts: I attempted this recipe out of curiosity. Neither Jordan or myself are vegan or gluten free. My friend Kendall suggested that I try this recipe and I am so glad that she did. I was definitely reluctant to make it, only because I expected it to ‘taste healthy.’ Not only was it healthy, but it was shockingly delicious!!! The cashew ricotta provided and very hearty and rich flavour to the dish. I also loved the hint of lemon flavour! I would definitely consider making this again! 5/5 

Original Recipe: Meghan Telpner (For more tricks on how to make this recipe grain free check out the link) 

My portion 

1/8 slice of the lasagna 

1 1/2 cups simple green salad 

1 tbsp pre-made balsamic dressing 

Ingredients 

Sauce

  • 1 can lentils drained and rinsed 
  • 2 tbsp extra virgin olive oil 
  • 1 medium onion 
  • 3 cloves garlic, minced 
  • 1 can (14 fl oz) crushed tomatoes 
  • 1/2 cup water 
  • 3 carrots, sliced in coins 
  • 1 cup crimini mushrooms, sliced 
  • 1 tbsp dried basil
  • 1 tbsp dried oregano 
  • Dash of salt 

Cashew ‘Ricotta’ 

  • 2 cups cashews, soaked (I did not soak mine, there was not any instructions that I saw on what that really meant so I skipped that step) 
  • 1 tbsp lemon juice 
  • 1 tbsp nutritional yeast (I put 2 tbsp) 
  • 1/4 cup water 
  • 1/2 tsp sea salt 

Other

  • Gluten free lasagna noodles 

Instructions 

  1. In a large sauce pan warm oil, then add onions and garlic. Cook until tender and translucent. 
  2. Add crushed tomatoes, water, lentils, carrots, and mushrooms (I also added the rest of the tomato paste from the pizza at lunch). 
  3. Cover and allow the sauce to simmer for about 30-45 minutes. Carrots should be tender. 
  4. Add basil, oregano, and salt. Set sauce aside. 
  5. While sauce is simmering, prepare the ‘ricotta’ and the cook the noodles. Prepare the noodles according to the package. 
  6. For the ricotta blend all of the cashew ricotta ingredients in a food processor. Scrape down the sides and blend again. You want a smooth, thick texture. (I added an additional 2 tbsp of water, texture was still very thick). 
  7. Preheat oven to 350 degrees F. 
  8. To assemble the lasagna pour half of the sauce on the bottom of a 12X8 casserole dish and spread evenly. 
  9. Top the sauce with an even layer of noodles. 
  10. Spread half of the ricotta mixture over the noodles. (I found this was very tricky, I used my small wilton baking spatula and found it worked the best for spreading the thick mixture). 
  11. Repeat steps 8-10. Your last layer should be the ricotta mixture. 
  12. Cook lasagna in oven for 30-35 minutes. The top should be slightly browned. 
  13. Let lasagna sit for 10 minutes before cutting. 
  14. Serve with a simple green salad. 

Snack (27 kcal) 

5 g dark chocolate 

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 Day 3 


 Breakfast 

Banana Blueberry Coconut Bread (235 kcal) 

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Thoughts: While browsing the internet for inspiration I came across a delicious looking picture for banana blueberry coconut bread. The link directed me to one of my new favourite food blogs! Go and check out faring well. This blog is run by a girl named Jessie and it is probably one of the prettiest blogs I have ever seen. Her food photography is simply stunning and her recipes are unique and original! You can definitely be expecting more recipes from faring well in the future. All of the recipes at faring well  are vegan so please refer back to her site if you would like the vegan option. For myself I have adopted the recipe to work with the ingredients that I have at home. 

This banana blueberry coconut bread was absolutely amazing! I loved the earthy flavour, with the subtle hint of coconut. I was honestly surprised at how moist this bread was. A few weeks ago I prepared a lemon chia loaf, which I loved, but it was very dense. I expected that with the addition of the oats in this recipe, it would have similar density to the lemon chia loaf. I was pleasantly surprised with how light and moist it turned out in comparison. This recipe was fantastic and I will definitely make it again! 5/5 

Original Recipe: faring well 

My portion 

1/11th of the loaf 

1 hardboiled egg

Ingredients 

  • 1 cup (approximately 2 large) mashed ripe bananas 
  • 1/4 cup coconut oil, melted 
  • 1/2 cup maple syrup 
  • 1/2 cup plain almond milk (I used coconut milk beverage) 
  • 1 tsp vanilla 
  • 1/4 tsp salt 
  • 1/2 tsp ground cinnamon 
  • 1 tsp baking powder 
  • 1/2 tsp baking soda 
  • 1 cup whole wheat flour (refer to fairing well for original ingredient recommendation)
  • 1/3 cup oat flour (I ended up just using 1 1/3 cup whole wheat flour) 
  • 1/3 cup rolled oats 
  • 1/4 cup shredded unsweetened coconut 
  • 1/2 cup fresh or frozen blueberries 

Instructions 

  1. Preheat oven to 400 Degrees F. 
  2. In a large mixing bowl combine bananas, oil, syrup, milk, vanilla, salt, and cinnamon. 
  3. In a separate bowl mix together baking powder, bang soda, whole wheat flour, oat flour, and rolled oats. 
  4. Combine dry ingredients with wet ingredients. 
  5. Fold in coconut and blueberries. 
  6. Grease a loaf pan with coconut oil. Pour batter into a loaf pan. Bake for 40 minutes, or until loaf is golden brown and toothpick comes out clean. 
  7. Allow loaf to cool. 
  8. Cut and serve. 
  9. I cut the entire loaf into 11 equal pieces and froze them all individually to grab and go throughout the week. 

Lunch  

Tim Hortons 

Chipotle Chicken wrap, Smile cookie, and black peppermint tea (680 kcal) 

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Thoughts: In all honesty I was just being lazy today, that is why I ate out. I had the chipotle chicken grilled wrap, with a smile cookie, and large black peppermint tea from Tim Hortons for lunch. The wrap was okay. I did not enjoy it enough to run out and grab another one. However, if it was my only option I would probably eat it again. How could I not get a smile cookie when it goes to such a great cause?! However, after learning how many calories are in one smile cookie I would rather just donate the money directly to the cause! 3/5 

Dinner 

Prosciutto and goat cheese stuffed meatloaf (215 kcal) 

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Thoughts: I really enjoyed this dish! I just started experimenting, throwing stuff together randomly and this dish was born. I was pleasantly surprised with how it turned out! I would definitely make some adjustments to my methodology, but I would make this again in the future! 4/5 

Original recipe: Fitless flavor

My portion 

1/8th of the loaf 

1 cup salad 

1/2 tbsp pre-made balsamic dressing 

Ingredients 

  • 1 lb ground sirloin 
  • 1/2 cup tomato sauce 
  • 1/2 cup oats 
  • 1/2 tsp ground oregano 
  • 1/4 tsp ground thyme 
  • 1 tsp chipotle powder 
  • 6 slices prosciutto 
  • handful fresh basil 
  • 50g goat cheese 
  • 8 cherry tomatoes, halved 
  • 1 1/2 tbsp honey 
  • 1/3 cup tomato sauce 
  • 1 tsp Worcestershire sauce 

Instructions 

  1. Preheat oven to 400 degrees F. 
  2. Prepare a loaf pan by lining it with parchment paper and set aside. 
  3. In a large bowl mix together sirloin, tomato sauce, oats, oregano, thyme, and chipotle. 
  4. Take half of the sirloin mixture and press it into the prepared loaf pan so that you have a nice even layer. 
  5. Top with prosciutto, leaving about a 1/2 inch board of sirloin mixture (in the pictures I did not leave a boarder and the filling leaked out of the sides. Joy of not having the luxury of a test kitchen, I only get one shot. But I will pass along what I would do next time) 
  6. Top prosciutto with a single layer of basil, followed by crumbled goat cheese, cherry tomatoes, and another layer of prosciutto. Again make sure to leave about a 1/2 inch boarder to prevent the filling from spilling out. 
  7. Top with rest of the sirloin mixture and press along the outside edges to seal the filling in the centre of the meatloaf. 
  8. Place in oven for 35-45 minutes, or until internal temperature reaches 160 degrees F. 
  9. While meatloaf is cooking mix together honey, tomato sauce, and worcestershire sauce in a small bowl. 
  10. After meatloaf has finished cooking top with the sauce and place back in the oven under broil. Broil for about 2-3 minutes, until sauce is bubbling and golden. 
  11. Serve with salad and enjoy! 

Day 4 


Breakfast 

Carrot cake chia pudding (276 kcal)

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Thoughts: I personally was not a fan of this recipe! It made for gorgeous photos, but I could not even finish it. It was partially the flavour, but I think it was also the texture. I don’t know if it would have been helpful to cook the carrots before putting them in the pudding, but something was no quite right with this dish. I am definitely not keen on making this again. If I did I would definitely play around with the recipe. 2/5 

Original Recipe: Win-Win Food

My portion 

1/2 the carrot cake pudding mixture 

1/4 cup vanilla greek yogurt

Ingredients 

  • 2 1/2 tbsp chia seeds 
  • 2/3 cup coconut milk beverage 
  • 1 medium carrot, grated 
  • 4 dates, finely chopped 
  • 1/4 tsp cinnamon 
  • 1/4 tsp allspice
  • 1/2 tbsp honey
  • (optional) 1/4 cup vanilla greek yogurt 

Instructions 

  1. Combine chia seeds, milk, carrots, dates, cinnamon, allspice, and honey in a medium bowl. 
  2. Place in fridge overnight to set. 
  3. To assemble place a large scoop of chia pudding in the bottom of a glass. Top with yogurt. Top with a noter large scoop of chia pudding and enjoy! 

Lunch 

Ham sandwich crepe (599 kcal) 

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Thoughts: This was an extremely simple dish, but probably one of my favourite lunches so far! All sandwiches should be eaten in a crepe, it was delicious, had a pleasant texture and it was mess free! I loved it! You have also got to love how you can have 4 tbsp of salsa and only consume like 30 kilocalories! 5/5  

Ingredients 

  • 1 leftover crepe from breakfast on day 1
  • 1/2 tbsp balsamic mayonnaise, or regular mayonnaise 
  • 20 g cheddar cheese slices 
  • 4-5 slices of cucumber 
  • 1/2 cocktail tomato 
  • 20 g honey ham 
  • 1/2 cup spinach 
  • 1 serving Beanitos chips 
  • 4 tbsp salsa 

Instructions 

  1. Spread mayo on one quater of the crepe. Top with cheese, cucumber, tomato, ham, and spinach. Fold crepe in half, and in half again. 
  2. Serve with tortilla chips and salsa. 

Snack (107 kcal) 

Probiotic yogurt 

5 g dark chocolate 

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Dinner 

Grilled honey mustard chicken 

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My new favourite kitchen gadget!!!

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For more recipes and free meal plans visit @fitlessflavor-15Thoughts: This was super simple marinade. I did not have my hopes up that it would taste very good since there were so few ingredients, but oh man was it ever amazing!!! I will definitely prepare my chicken this way again! I loved that it only marinated for like 10 minutes, but still had so much flavour. It is the additional sauce that you end at the end that makes such a huge difference. And the honey left such an amazing sticky glaze on the chicken! 6/5 

Original recipe: Simply Scratch 

My portion 

  • 75 g boneless skinless chicken breast 
  • 1/2 cup brussels sprouts 
  • 1 cup potatoes 
  • 2 tbsp plain greek yogurt 
  • 1 tbsp green onion 

Ingredients 

  • 1/2 cup whole grain mustard (any kind) 
  • 1/2 cup honey 
  • Juice of 1/2 a lemon
  • 1 garlic clove, minced 
  • 1/2 tsp paprika 
  • 1/2 tsp salt 
  • 1/4 tsp cayenne pepper (I did not add this because of Charley, she is hit a miss with spicy) 
  • 1/4 tsp red pepper flakes (again I did not add this) 
  • 4-6 boneless skinless chicken breast 
  • 4 cups brussels sprouts, washed and cut in half 
  • 2 tsp extra virgin olive oil 
  • 4 garlic cloves smashed 
  • 1 small shallot, thinly sliced 
  • 6 cups mini potatoes 
  • 1/2 cup greek yogurt 
  • 1/3 cup scallions, chopped 

Instructions 

  1. In a small bowl combine mustard, honey, lemon, 1 minced garlic clove, paprika, salt, cayenne pepper (if you desire), and red pepper flakes (if you desire). 
  2. Reserve 4 tbsp of the sauce and set aside. 
  3. Pour the rest of the sauce over the chicken and toss. Let marinate for 30-45 minutes. 
  4. Preheat grill on medium. Cook chicken for 6-8 minutes per side, or until internal temperature reaches 165 degrees F, juices run clear and the centre is no longer pink. 
  5. Brush the chicken with the reserved 4 tbsp of sauce, allow chicken to rest under foil for 5 minutes. 
  6. I served our chicken with brussels sprouts and mini potatoes. For the brussels sprouts I  placed them in tinfoil with extra virgin olive oil, smashed garlic cloves, and shallots. Sealed them really tight in the foil and cooked them on the BBQ for about half an hour. I served my mini potatoes with greek yogurt and scallions. 

 

Month 8 – Week 3

Month 8 – Week 3 

I bet you thought I forgot about you!!! If you want to know why I was so tardy you can read my extremely long thought process about a pasta dish for Dinner 2! This week I attempted the challenge of not grocery shopping. I looked in my fridge for each meal to see what I had, and then developed a dish or found a recipe. It was extremely difficult, and to be honest my mom brought me some random produce in the middle of the week, which I was eternally grateful for. Up until that point, I was using a lot of frozen fruits and veggies. While it was a challenge, it was definitely not impossible to come up with some delicious and creative dishes! 


Nutritional Analysis

Kcal

Total

Breakfast

Snack 1

Lunch

Snack 2

Dinner

Day 1

1941

270

93

615

301

662

Day 2

1717

335

286

402

0

694

Day 3

1063

324

0

374

0

385

Day 4 ?

395

0

? I would guess high

0

647

 

Day 1

Day 2

Day 3

Day 4*

Proteins (g)

98.36

68.58

55.36

51.81

Carbohydrates (g)

198.09

194.66

127.48

149.52

Fats (g)

83.62

78.22

42.77

30.14

Omega 6 (g)

7.79

3.15

4.33

1.74

Omega 3 (g)

2.32

0.89

3.26

0.15

Dietary Fiber (g)

26.8

42.93

34.22

12.93

Water (ounces)

60

60

80

60

Steps

4,500

4,000

3,000

6,500

Dietary Lows

(anything less than 50% of DIV)

Thiamin 0.52 mg, Folate 187.1 µg, Vitamin D 4.75 µg, Vitamin A (RAE) 326.03 µg, Vitamin B12 0.67 µg, Vitamin D 1.85 µg, Vitamin E 6.9 mg, sodium is alerted as high Thiamin 0.46 mg, Vitamin B12 0.37 µg, Vitamin D 0.09 µg, calcium 356.73 mg, potassium 1797.06 mg N/A

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. 

* day 4 only accounts for breakfast and dinner since I could not find caloric information for lunch 

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 

Chocolate, banana, & blueberry egg white oatmeal (270 kcal)

Chocolate, Banana & Blueberry egg white oatmeal @fitlessflavor

Final product Chocolate, banana & blueberry egg white oatmeal @fitlessflavor

Chocolate, banana & blueberry egg white oatmeal ingredients @fitlessflavor

Mashed banana @fitlessflavor 

Ingredients mixed for Chocolate, banana & blueberry egg white oatmeal @fitlessflavor

Delicious! Chocolate, banana & blueberry egg white oatmeal @fitlessflavor

Thoughts: I am not the biggest oatmeal fan; I do not like the texture. I can only handle so much mush consistency. However, I did not mind this recipe. With the addition of the cacao nibs the texture was not too bad. I was drawn to this recipe because it was super fast to prepare and it used egg whites. I give this recipe a 3.5/5

I have nothing against the egg yolk, but I needed egg whites for a recipe. I thought the recipe would require a lot of egg whites, to be safe I picked up two Kirkland packages of egg whites from Costco. The recipe ended up only requiring half of one carton, leaving me with 7 and 1/2 containers of egg whites!!! So until these egg whites are used up you can expect a lot of egg white recipes from me for the next bit. 

Original recipe: Popsugar 

Ingredients (My portion) 

  • 1/2 ripe banana
  • 1/4 cup quick cooking oats 
  • 1/4 cup milk (I used dark chocolate Silk almondmilk)
  • 2 large liquid egg whites 
  • 1/2 tbsp chia seeds
  • 1/2 tsp cinnamon
  • 1/2 cup frozen blueberries 
  • 1/2 tbsp coconut sugar
  • 1 tbsp water
  • Cacao nibs 

Instructions 

  1. In a medium microwave safe bowl mash banana. 
  2. Add in oats, milk, egg whites, chia seeds, and cinnamon. Stir and all the ingredients are combined. 
  3. Place bowl in microwave and cook on high for 3 minutes. After a minute and 15 seconds stop and stir. Restart the oven and stop and stir every 30 seconds until the oatmeal has finished cooking. (I also added an additional 30 seconds) 
  4. I topped the oatmeal with blueberries. I placed 1/2 cup of frozen blueberries, along with 1/2 tbsp of coconut sugar and 1tbsp of water in a small sauce pan. I brought the blueberries to a simmer and cooked them for about 3 minutes. 
  5. Top oatmeal with blueberries and 1 tsp cacao nibs. Enjoy! 

Snack 1 

  • 1/2 cup sugar peas 
  • Probiotic yogurt 

Snack sugar peas and yogurt @fitlessflavor

Lunch 

Sundried tomato pesto tuna melt

(615 kcal The cheese is obviously where you get your highest calories, you could cut back on the amount you add) 

Sundried tomato tuna melt @fitlessflavor

Sundried tomato tuna melt ingredeints @fitlessflavor

Sundried tomato tuna melt step 2 @fitlessflavor

Sundried tomato tuna melt step 3 @fitlessflavor

Sundried tomato tuna melt step 4 @fitlessflavor

Sundried tomato tuna melt final product @fitlessflavor

Thoughts: You can never go wrong with a classic like this! I loved the addition of the pesto and I would definitely make this again. 5/5 

Original recipe: Belle of the Kitchen  

Ingredients 

  • 2 slice whole grain bread (120 kcal for both) 
  • 1 tsp butter/margarin 
  • 120 g tuna 
  • 1 medium tomato, sliced 
  • 1 tbsp sundried tomato pesto 
  • 1 tbsp mayonnaise 
  • 1/4 cup parmesan cheese, grated 
  • 2 slice provolone cheese 

Instructions 

  1. Preheat oven broiler and prepare a baking sheet with parchment paper. (Note: some parchment paper will only go to a certain temperature you may need to adjust your broil temperature accordingly)
  2. In a small bowl mix together flaked tuna, mayonnaise, pest, and parmesan cheese. 
  3. Lightly toast bread and top with tuna mixture. 
  4. Place tomatoes and cheese on top of tuna. 
  5. Put on baking sheet and place in the oven for 3-5 minutes or just until cheese is bubbling a golden brown. Enjoy! 

Dinner 

Roasted vegetable and balsamic pasta (662 kcal) 

Roasted vegetable & Balsamic pasta @fitlessflavor

Delicious Roasted vegetable balsamic pasta @fitlessflavor

Roasted vegetable balsamic pasta step 2 @fitlessflavor

Roasted vegetable balsamic pasta step 3 @fitlessflavor
EEK! It is an ugly pile of overcooked pasta!

Roasted vegetable balsamic pasta step 4 @fitlessflavor

Roasted vegetable balsamic pasta step 5 @fitlessflavor
Ugh! Sauce and veggies do not help! It is like throwing lipstick on a pig!
Best pasta recipe! Roasted vegetable balsamic pasta @fitlessflavor
Yes super ugly, but still tasted delicious! Oh life!

Thoughts: (sorry this is an especially long write up regarding pasta) 

Today was one of those days that everything was just going wrong. Charley was in a terrible mood, she is sleeping horribly, that is why the blog is out so LATE this week. She has given up her nap, which is usually my designated time to work on the blog. I also work on it after she goes to bed. I am fine that she has given up her nap, but quiet time is not working great. By 4:00 she is grumpy and it is all I can do to keep her up until bed time at 7:00. We finally reach 7:00 and she is jonesing for her bed. We get her down, she is almost asleep, we say goodnight, and some caffeine adrenaline switch goes off! For the past two weeks it has been a fight until 11 some nights to get her to finally go to bed. At that point I am also ready for bed and I am completely frustrated that I did not get even two minutes to myself during the day.

On top of this new stage that Charlotte has entered, my husband is coping with new stresses. I keep ‘grumpy pants’ awake and happy for two and half hours to have an exhausted husband walk through the door! He does an absolute amazing job of not bringing his stress home, but he is also human and it has been getting tougher to do that. He always greets me with smile, hug, and a kiss, but he is just done at that point in the day. He is also not in the mood to start the bedtime song and dance routine with our precious love bug!

I didn’t start dinner tonight until 7:00. Charlotte was in a foul mood so I just made her something else for dinner, in order to get her to bed. Jord went to clean something in the office a spilled a bottle of something that instantly stained the carpet bright blue. The pasta was boiling on the stove. My poor husband was just in shock at that point. We switched roles, he took our little grump pants to get ready for bed, I tackled the stain, and the stove kept cooking the pasta. With some tender loving care the stain did come out, and after the bed time song and dance routine Jord and I finally sat down to eat our dinner at around 9:30. The pasta was mush, but I was not going to redo it. Despite how ugly this dish was and how mushy the pasta was Jordan said that he really enjoyed it and would definitely eat it again. This is why I love him! 

I would like to think that even Martha Stewart has those moments where she still overcooks pasta! Even writing up this little blurb has taken me about an hour. It is Charlotte’s quiet time, I have taken her back up to her room now about 5 times in the last 20 minutes. She has come and kicked my water all over the carpet. She has asked for a snack, even though I made her a Nutella berry crepe for breakfast, which she only took 2 bites out of, and a grilled cheese for lunch that is barely touched. The last time I returned her to her room I discovered that she had pooped for the second time in the day, and part of her diaper was smeared on her bedroom floor (sorry not a pleasant topic of discussion for a food blog)! But I know I should be touched that she just wants to spend time with me 24/7….right? 

2 years ago I would have just long for a day like today to be considered “a bad day!” One of my dear friends who lost her daughter a week before Charlotte was born said it absolutely perfectly this week:

“I spend most of my days bouncing between cherishing my children and tolerating them. People think losing a child would make you cherish [them] all the time, you are wrong, you’re still human after.” – my dear friend A. 

I so appreciate her for saying this! It takes a lot of courage to be so honest. But I am sure there are so many others who feel similarly, I am one of them. I feel guilty every time I become frustrated with Charley for not listening, or for some other petty first world problem, because I should cherish every moment I am here. I should cherish every moment with Charlotte because it was such a scary journey to get her here.

When I was living in the hospital I almost gave up Facebook because I could not stand reading everyone else’s frustrations over their petty problems. I swore if I could ever return to some sort of normal state I would never complain about trivial obstacles again, like having to wait in a long line somewhere, or having to deal with a broken down appliance. I asked my friend (A.) how she coped through her journey? She is a fountain of wisdom! She reached the same point with Facebook, and then realized that if she was experiencing similar problems she would still be just as frustrated. It is so true, here I am in a somewhat stable condition, and I find myself complaining about the minor problems that I once long to be my biggest concern! Oh life! Thank you for being my listening ear as I daily realize how far I am from having it figured out! 

So anyways what were we talking about? Oh right pasta! Even though this dish was ugly, the pasta was extremely overcooked, and it had every ingredient but the kitchen sink, it was surprisingly fantastic! I love the flavour of roasted vegetables, especially roasted beets as you know. I was also trying to think of a sauce that was not tomato based, Jord is not a huge fan of tomato based sauces unless it is lasagna. So my mind went to what pairs well with roasted vegetables? Balsamic! It was delicious! I definitely want to make this again and try it with properly cooked pasta! But I give this ugly bowl of mush a surprising 5/5!   

My portion 

  • 1 1/2 cup pasta 
  • 1/3 cup roasted beets 

Ingredients 

  • 3 cups dried pasta (I used a gluten free pasta, not because I am gluten intolerant, I just like the texture and flavour better) 
  • 6 small beets, washed peeled and chopped 
  • 1 1/2 cups frozen corn 
  • 1 bell pepper, chopped 
  • 1 small onion, chopped 
  • 5 garlic cloves, smashed and roughly chopped
  • 5 tbsp extra virgin olive oil 
  • 1 tbsp honey 
  • 2 tbsp balsamic vinegar 
  • 1 tsp garlic powder 
  • 1 tsp onion powder 
  • 1/2 tsp basil, dried 
  • 1 small container boccocini cheese, halved 
  • 1 cup spinach 
  • 2 cups arugula 

Instructions 

  1. Preheat oven to 400 degrees F. Prepare two baking sheets with parchment paper 
  2. Place beets on baking sheer and mix with 1 tbsp extra virgin olive oil and a dash of salt and pepper. 
  3. After 20 minutes place corn and peppers on second baking sheet, mix with a tbsp of oil and a dash of salt and pepper. Place in oven for 10-15 minutes. 
  4. Once beets are fork tender, about 30-35 minutes, and corn and peppers are golden brown remove from oven.
  5. While vegetables are roasting, warm a frying pan over medium-high heat. Add 1 tbsp oil and allow to warm. Add onion, garlic, and spinach (I used frozen spinach, if you are using fresh spinach add at the same time as the arugula). Allow onions to cook and become translucent and allow the garlic to become fragrant. 
  6. Prepare pasta according to package. 
  7. Prepare the balsamic sauce by mixing together 2 tbsp oil, honey, balsamic vinegar, garlic powder, basil, and onion powder. 
  8. Add pasta into frying pan with onion mixture. Stir in sauce, and roasted corn and peppers. Add arugula and spinach (if using fresh). Stir until spinach and arugula cook down and become tender, about 2-3 minutes. 
  9. Remove from heat and add cheese. 
  10. Serve with roasted beets and enjoy! 

Note: I added the roasted beets at the end to avoid having an even uglier solid bright red bowl of mush! Adding the beets at the end avoids staining everything else in the dish. 

Snack 2 (301 kcal) 

  • 1/4 cup cashews 
  • 1 cup coronation grapes 

Snack option cashews & coronation grapes @fitlessflavor


Day 2 


 Breakfast 

Spinach, tomato and ricotta omelette (335 kcal) 

Spinach, tomato & Ricotta Omelette @fitlessflavor

Spinach and ricotta omelette @fitlessflavor

Spinach omelette step 1 @fitlessflavor

Spinach omelette step 2 @fitlessflavor

Spinach omelette step 3 @fitlessflavor

Spinach omelette step 5 @fitlessflavor

Spinach omelette step 6 @fitlessflavor

Spinach, tomato, and ricotta omelette with toaste and fruit @fitlessflavor

Thoughts: This was okay. To be honest I was not a huge fan, only because I was expecting the ricotta cheese to have the same saltiness and presence as feta. I always forget how mild ricotta is, which is why it is an excellent addition to desserts. Maybe if I wasn’t expecting the same profile as feta I would have enjoyed it more. I would give this a 3/5 

Ingredients (My portion) 

  • 1 tsp extra virgin olive oil
  • 4 cups spinach 
  • 4 cherry tomatoes, halved 
  • 1/2 tsp garlic powder
  • 1/2 tsp onion powder 
  • cooking spray 
  • 4 egg whites (3/4 cup) 
  • 1 tsp flaxmeal 
  • 1 tbsp ricotta cheese 
  • 1 slice whole grain bread, toasted (60 kcal)
  • 1 tsp butter/margarine
  • 1/2 cup raspberries 
  • 1/2 cup blueberries 

Instructions 

  1. In a large frying pan warm oil over medium heat. 
  2. Add spinach, cherry tomatoes, garlic and onion powder to the skillet. Cook until spinach and tomatoes are reduced and tender. About 2-3 minutes. Remove from skillet and set aside. 
  3. Spray pan with cooking oil and add 4 egg whites. Allow to sit and cook until egg whites are fully cooked and no longer glossy. Approximately 5-7 minutes. 
  4. Spread ricotta cheese on half of omelette. Top with spinach and tomatoes. Fold omelette over and serve with toast and fruit. 

Snack 1 (286 kcal) 

  • 1 Paleo pumpkin muffin (I froze the extras from the week before) 

Lunch 

Leftover roasted vegetable balsamic pasta (402 kcal) 

Thoughts: Even though it was not any prettier the second day, it still tasted just as good! 5/5 

My portion: 1 cup 

Leftover pasta @fitlessflavor

Dinner 

Bison vegetable quinoa soup in an acorn squash bowl (made 12 cups 694 kcal) 

Bison vegetable quinoa soup in an acorn squash bowl

Best soup recipe ever! Bison, vegetable, and quinoa soup in an acorn squash bowl @fitlessflavor

Bison soup step 1 @fitlessflavor

Bison soup @fitlessflavor

Bison soup step 2 @fitlessflavor

Bison soup step 4 @fitlessflavor

Bison soupe step 5 @fitlessflavor

Best soup recipe ever! Bison vegetable quinoa soup in an acorn squash bowl @fitlessflavor

Bison soup step 3 @fitlessflavor

Bison soup step 6 @fitlessflavor

Best soup recipe ever! Bison vegetable and quinoa soup in an acorn squash bowl! Delicious @fitlessflavor

Thoughts: I surprised myself coming up with this dish!!! Jordan hates quinoa, but I was able to successfully sneak it in this dish with no complaints! The soup was hearty and had a lovely smokiness from the bison sausage. I loved using the acorn squash as a bowl instead of a bread bowl! It worked perfectly and tasted fantastic! I will definitely make this dish again, one of my favourite recipes so far! AND I CREATED IT!!! Sorry I am not trying to come across as conceited, I just feel encouraged that I can deviate from a recipe and come up with something on my own! It shocks me every time, considering I could not cook 8 months ago! I give this recipe a 10/5!  

My portion 

  • Half an acorn squash 
  • 2 cups soup 
  • 2 greek yogurt biscuits 

Ingredients 

  • 1 acorn squash (equals 2 bowls), cut in half, deseeded
  • 2 tbsp + 1 tsp extra virgin olive oil, divided 
  • 1 medium yellow onion, chopped 
  • 2 garlic cloves, minced
  • 4 bison sausages, chopped 
  • 900 ml vegetable broth
  • 1 cup tomato sauce 
  • 1 can diced tomatoes 
  • 2 bay leaves 
  • 2 cups carrots, chopped 
  • 1 1/2 cups celery, chopped 
  • 1/4 cup red quinoa 
  • 1/4 cup white quinoa 

Instructions 

  1. Preheat oven to 400 degrees F. and prepare a baking sheet with parchment paper and set aside. 
  2. Warm a large dutch oven, with 2 tbsp oil, on medium-high heat. 
  3. Add onions and garlic cook until onions are translucent and garlic is fragrant, about 3-5 minutes.
  4. Add bison to pot and cook until sausage starts to brown, about 5 minutes. (I found there was still a significant amount of fat, so I did have to drain some off without losing any of the onions). 
  5. To the bison add vegetable broth, tomato sauce, diced tomatoes, bay leaves, carrots, and celery. Mix and allow to simmer for about 10 minutes.  
  6. After 10 minutes add the quinoa. Cover the soup and allow to simmer for another 15-20 minutes, until the quinoa has cooked. 
  7. While soup is simmering prepare the acorn squash bowl. Trim the bottom of the squash so that it will lay flat on the baking sheet. Brush the tops of the acorn squash with extra virgin olive oil. Place in oven and cook for 20 minutes, or until squash is fork tender. 
  8. To serve pour soup into squash bowl and enjoy! 

Day 3 


 Breakfast 

Coconut crusted french toast (324 kcal) 

Coconut Crusted French Toast @fitlessflavor

Coconut french toast! Best french toast recipe @fitlessflavor

Coconut french toast step 1 @fitlessflavor

Coconut french toast step 2 @fitlessflavor

Coconut french toast step 3 @fitlessflavor

Coconut crust french toast. Best recipe @fitlessflavor

Coconut crust french toast! Best french toast ever!!! @fitlessflavor

Thoughts: I had fun developing this recipe, and oh boy was it AMAZING!!! I could eat this every single morning for breakfast! The coconut crust added to the perfect texture to the french toast! I will definitely be making this dish again! 10/5

Ingredients (My portion) 

  • 2 slices whole grain bread (120 kcal) 
  • 1/3 cup egg whites (2 large egg whites) 
  • 1 tsp flaxmeal 
  • 1 tsp chia seeds 
  • 1/2 tsp cinnamon 
  • 1 tbsp unsweetened shredded coconut 
  • 1/2 cup blackberries 
  • 1/2 cup raspberries 
  • 1 tbsp maple syrup 
  • 1/2 tsp powdered sugar (not necessary, just made for a pretty picture) 

Instructions 

  1. Warm a large skillet over medium heat. Spray with cooking oil. 
  2. In a large shallow bowl combine egg whites, flax meal, chia seeds, cinnamon, and coconut! 
  3. Dip each slice of bread in the egg mixture. Make sure the bread is saturated and coated on both sides! 
  4. Place bread in skillet.
  5. If there is still some extra mixture left in the bowl pour over the bread in the skillet. 
  6. Allow bread to cook for about 2-4 minutes and then flip. 
  7. Cook other side for another 2-4 minutes until egg mixture is cooked and no longer glossy, or until bread is perfectly toasted, golden brown, and no longer mushy. 
  8. Serve with berries, and maple syrup. 

Lunch 

Berry and Boursin salad (374 kcal) 

Berry & Boursin Salad @fitlessflavor

Thoughts: Before I embarked on this crazy adventure I could not cook. However, this was the one recipe I was known for, this was my contribution to the family cookbook! Although I do not think you can really consider a salad cooking, but it is a step in the right direction. The combination of the berries with the Boursin and the toasted almonds is heavenly!!! 5/5

Ingredients (My portion) 

  • 3 cups spinach 
  • 1 tbsp flaxseed 
  • 1 tbsp roasted almond slivers 
  • 10g Boursin 
  • 1/2 cup blackberries 
  • 1/2 cup raspberries 
  • 1 tbsp avocado oil 
  • 2 tsp balsamic vinegar 
  • 1 tsp honey 
  • 1/2 tsp garlic powder 
  • 1/2 tsp onion powder 

Instructions 

  1. Warm oven broiler. 
  2. Place almond slivers on a small baking sheet, and place under broiler for about 1 minute. Until almonds are golden. WATCH CAREFULLY they burn quickly! 
  3. In a large bowl layer spinach. Top with berries, Boursin, flaxseed, and roasted almonds. 
  4. In a small bowl mix together balsamic vinegar, honey, garlic and onion powder. Slowly pour oil into vinegar mixture whisking quickly to emulsify together. 
  5. Pour dressing over salad and enjoy! 

Dinner 

Simply seasoned chicken breast, parmesan quinoa, with roasted sugar peas and corn (385 kcal) 

Simple chicken seasoning. Delicious! @fitlessflavor

My Portion 

  • 75 g chicken breast 
  • 1/2 cup quinoa 
  • 1 cup roasted vegetables 

Simply Seasoned Chicken breast 

Simple Chicken Recipe @fitlessflavor

Simple chicken seasoning step 1 @fitlessflavor

Simple chicken seasoning step 2 @fitlessflavor

Simple chicken seasoning step 3 @fitlessflavor

Thoughts: Considering how simple this dish was to prepare, there was a lot of flavour. If I am ever in a rush to get dinner prepared I will definitely make this again! 4/5 

Ingredients 

  • 6-8 boneless skinless chicken breast 
  • 1/4 cup coconut sugar or brown sugar 
  • 2 tbsp steak seasoning (My favourite is Old Chicago Steak Spice, you can buy online if you do not live in Calgary! So worth it) 
  • 2 tbsp extra virgin olive oil 

Instructions 

  1. Preheat oven to 400 degrees F. 
  2. Grease a baking dish with cooking spray. 
  3. Rub both sides of chicken with sugar. 
  4. Top with steak seasoning and drizzle with olive oil. 
  5. Place in oven and cook for 20-25 minutes, or just until chicken is fully cooked; no pink in the centre and juices run clear. 

Parmesan Quinoa 

Simple chicken seasoning step 4 @fitlessflavor

Simple chicken seasoning. Delicious! @fitlessflavor

Thoughts: This was surprisingly creamy and delicious. I would definitely prepare my quinoa this way again. I would not recommend adding salt because the parmesan is so salty on its own. 4/5 

Ingredients 

  • 1/2 cup red quinoa 
  • 1/2 cup white quinoa 
  • 2 cups chicken broth 
  • 1/4 cup parmesan 
  • 1 tsp garlic powder 
  • 1 tsp dried parsley 

Instructions 

  1. Add both the red and white quinoa to a medium sauce pan with chicken stock. 
  2. Bring to a boil over medium-high heat. 
  3. When broth comes to a boil reduce to a simmer and cover for 15-20 minutes.  
  4. After liquid has evaporated and the quinoa is nice and fluffy stir in parmesan, garlic powder and dried parsley. 
  5. Let sit covered for a couple of more minutes, stir and serve with chicken. 

Roasted peas and corn 

Simple chicken seasoning step 5 @fitlessflavor

Thoughts: Some of my favourite veggies! I love roasted corn! 5/5

Ingredients 

  • 2 cups sugar peas 
  • 2 cups corn 
  • 1 tbsp extra virgin olive oil 
  • dash of salt and pepper 

Instructions 

  1. Preheat oven to 400 degrees F. 
  2. Mix peas and corn with oil, salt & pepper 
  3. Spread on a baking sheet lined with parchment paper and place in oven. 
  4. Roast vegetables for about 15-20 minutes, until golden brown and serve. 

Day 4 


Breakfast 

Peach buttermilk pancakes with a maple peach syrup (395 kcal) 

Healthy Buttermilk Pancakes with a Maple Peach Syrup @fitlessflavor

Buttermilk pancakes with a maple and peach syrup! Best pancakes!

Buttermilk pancakes with a maple and peach syrup Step 2

Buttermilk pancakes with a maple and peach syrup Step 3

Buttermilk pancakes with a maple and peach syrup. Best pancakes and syrup

Thoughts: These were yummy pancakes, I think my favourite part was my addition of the peach yogurt to the batter, it was very evident in the final product and super delicious!!! 5/5 

Original recipe: Amy’s Healthy Baking 

My portion 

  • 4 pancakes 
  • 1/4 cup peach syrup 

Ingredients 

  • 1 cup + 2 tbsp whole wheat flour 
  • 1 tsp baking soda 
  • 1 tsp baking powder 
  • 1/4 tsp salt 
  • 1/2 tbsp unsalted butter, melted 
  • 1 large egg 
  • 1 1/2 tsp vanilla extract 
  • 1/2 cup buttermilk, room temperature (I used it out of the fridge, because I did not have time to wait)
  • 1 tsp pure maple syrup 
  • 1/4 cup plain nonfat greek yogurt (I used a peach yogurt and it was spectacular!) 

Instructions 

  1. Begin to warm a frying pan on medium-low heat. 
  2. Whisk together all of your dry ingredients (flour, bakings soda, baking powder, and salt) in a medium bowl. 
  3. In a separate bowl mix together butter, egg, and vanilla. Add buttermilk and syrup and mix again. Stir in yogurt until smooth. 
  4. Add dry ingredients to wet ingredients and stir just until combined. 
  5. Place 2 tbsp of batter for each pancake onto the hot skillet. Let pancake cook for 2-3 minutes, or until bubbles are coming through the batter and the sides are starting to look cooked. Flip and cook on the other side. Serve. 

Maple Peach Syrup 

Buttermilk pancakes with a maple and peach syrup

Buttermilk pancakes with a maple and peach syrup Step 4

Buttermilk pancakes with a maple and peach syrup Step 5

Buttermilk pancakes with a maple and peach syrup. Best pancakes and syrup

Thoughts: I added a simple maple peach syrup to the buttermilk pancake recipe. It was simple but yummy! 5/5 

Ingredients 

  • 2 cups frozen peaches 
  • 1/4 cup water
  • 2 tbsp maple syrup 
  • 1 tbsp cold water 
  • 1 tsp cornstarch

Instructions 

  1. Warm water and peaches in a sauce pan over medium heat. 
  2. Once peaches are soft and no longer frozen use an immersion blender, or regular blender, and roughly blend the peaches so that there are still some chucks of peach left.
  3. Mix cornstarch in tbsp of water until smooth and add to the peaches along with syrup; bring to a boil. 
  4. Allow the syrup to thicken and then top pancakes with syrup and serve! 

Lunch 

Aloha pizza from Knead Pizza (I could not find any information on caloric intake) 

Knead Pizza - Aloha
Sorry terrible iPhone photo! But you can tell it was so good I started eating it before I could even take a picture!

Thoughts: I had to run to the farmers market to pick up a box of chicken. I go through chicken breast like crazy and I will only buy them from one place! I am afraid to even share where that is, but I am pretty sure most of you already know! It is the best chicken ever!!! 

My errand was taking longer than I had anticipated, both Charlotte and I were starving so I quickly picked up a slice of pizza from Knead Pizza, at the food court. I know many of my close friends, out of love, make fun of me for describing many recipes as life changing or not, but trust me if you tried this pizza you would definitely describe it as LIFE CHANGING!!!! It was the best pizza I have ever had in my entire life!!! I had half a portion and shared the other half with Charley! I am pretty sure it was not the healthiest option, but it was the most convenient. This would definitely be a treat, not a regular meal, but oh so AMAZING!!! I got the aloha. There is not a number high enough/5 (Again DISCLAIMER, this is a TREAT not a meal to be consumed on a regular basis!)

Dinner 

The classic summer dinner (647 kcal) 

Classic summer dinner 9 @fitlessflavor

Prep work:

Classic summer dinner 1 @fitlessflavor

Classic summer dinner 2 @fitlessflavor

Classic summer dinner 3 @fitlessflavor
Rub steak with 1 tsp of olive oil. Do not add salt and pepper if searing. At the high temperatures needed for searing it makes the spices bitter.

On to the Grill

Classic summer dinner 4 @fitlessflavor

Classic summer dinner 5 @fitlessflavor

Classic summer dinner 6 @fitlessflavor

Enjoy!

Classic summer dinner 10 @fitlessflavor

Thoughts: Okay I know the point of this week was to go without buying any new groceries and just cook with whatever was in the fridge, but I was at the farmers market and it seemed a shame not to pick up some fresh produce and beef. I got my newest cooking gadget this week and I AM IN LOVE!!!

Tonight was the first night we used our brand new BBQ and I thought we should christen with best meat and most delicious sides! We ended up getting the Kamado Joe . Both Jordan and I love it!!! It is definitely an investment, but in the short time we have had this grill, we will never go back to another BBQ or propane again! The Kamado Joe is a charcoal BBQ. It takes us the same amount of time to get it started, and to the right temperature as our last propane BBQ. The Kamado Joe allows you to get hot enough to sear, but cool enough to also smoke! I know it looks ridiculous, but I think it’s adorable! It is also ceramic which is great, we don’t have to worry about Charley touching the sides and burning herself. The grill has a zero clearance. If you are in the market for a new BBQ I would HIGHLY RECOMMEND that you look into this one. Charcoal is definitely not the pain it use to be! 

So anyways we just went with the classic rib eye steak, fingerling potatoes, corn, and salad!!! Best steak I have EVER had! The grill cooked it perfectly. I got my steak from Silver Sage Beef. To be honest, with my science background I really do not get caught up in the whole organic, hormone free, non-GMO hype. I do try to avoid antibiotics, not for the reason of it is not “healthy for me to eat,” but because of the increased prevalence of antibiotic resistance. I realize this last sentence is quite loaded and could inspire a whole other blog post in and of it self, but when it comes to selecting the food that I eat, I buy what tastes good. However, I cannot argue that Silver Sage beef, which just happens to be natural prairie beef with no hormones, no antibiotics, and no animal by-products in the feed is some of the best beef I have ever had!!! While I am not on the hormone, GMO, grass fed/finished hype, I do try to keep an open mind because I do realize that nutritional sciences is one of the youngest sciences, so there is still a lot to learn and discover 5/5 

My Portion 

  • 130g rib-eye steak 
  • 1 tbsp BBQ sauce 
  • 150g fingerling potatoes 
  • 1 corn on the cob 
  • 1/2 tsp butter
  • 1 cup spinach 
  • 1/2 tbsp pre-made balsamic dressing 

Instructions 

Sorry I don’t really have a recipe. Everything was cooked on the grill, even the corn. For the corn we cut of the hair on the top and soaked the corn with the husks on in water for 10-15 minutes to prepare them for the BBQ. For the potatoes we cut them in half and placed them on aluminum foil with 2 tsp of extra virgin olive oil, 1/2 a shallot thinly sliced and three garlic cloves smashed and left whole. We sealed the potatoes in the aluminum foil securely to prepare them for the BBQ. To cook the steak we started off searing the meat for 1-2 minutes on each side, receding the heat and then continuing to cook until preferred doneness. We cooked the vegetables using indirect heat in the BBQ, until the potatoes were fork tender, about 20-25 minutes and until the corn was bright golden yellow, about 15-20 minutes. Remove the corn from the husks to serve. Red meat is usually a treat. We try to only have it about once or twice a week at the most. But when we do incorporate red meat I will definitely make this again!!! 6/5  

Month 8 – Week 2

Month 8 week 2 

Embrace fall and everything pumpkin!

Okay well not everything pumpkin, just two recipes! Enjoy this weeks meal plan!


Diet Analysis

 

Kcal

Total

Breakfast

Snack 1

Lunch

Snack 2

Dinner

Day 1

1196

301

0

671

0

224

Day 2

1079

464

0

180

0

435

Day 3

1167

385

212

291

0

279

Day 4

794

422

0

0

0

372

 

Day 1

Day 2

Day 3

Day 4

Proteins (g)

65.34

69.04

71.31

47.18

Carbohydrates (g)

190.1

100.56

141.6

74.96

Fats (g)

34.09

48.76

38.4

37.11

Omega 6 (g)

2.46

1.59

3.05

1.59

Omega 3 (g)

0.49

2.44

0.95

0.17

Dietary Fiber (g)

45.09

20.82

20.26

9.61

Water (ounces)

40

40

50

70

Steps

3,100

3,300

3,100

3,000

Dietary Lows

(anything less than 50% of DIV)

Folate 191.56 µg, Vitamin D 0.59 µg, vitmain E 3.79 mg, potassium 1843.57 mg Thiamin 0.46 mg, Folate 131.46 µg, Vitamin D 6.18 µg, Vitamin A (RAE) 315.63 µg, iron 8.3 mg Vitamin D 2.62µg, Vitamin E 5.55 mg, Because I missed lunch I came short in pretty much all of my micronutrients.

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

Butter milk pumpkin waffles (301 kcal) 

Whole wheat pumpkin waffles 301 kcal portion size and other free meal plans @fitlessflavor

Whole wheat pumpkin waffles. www.fitlessflavor.com

www.fitlessflavor.com

www.fitlessflavor.com

www.fitlessflavor.com

whole wheat pumpkin waffles

Whole wheat pumpkin waffles www.fitlessflavor.com

whole wheat pumpkin waffles www.fitlessflavor.com

Thoughts: I feel like it goes without saying that anything pumpkin is usually amazing! I really enjoyed these waffles. They were very light; not too dense or heavy. I would make them again. 4/5

My Portion: 

1 waffle (recipe made 4 waffles) 

1 tbsp vanilla greek yogurt 

1 tbsp maple syrup 

1 cup raspberries

Adapted from: High Heels & Grills 

Ingredients 

  • 1 cup whole wheat flour 
  • 1/4 tsp salt 
  • 1/2 tsp baking soda 
  • 1/2 tsp cinnamon 
  • 1/8 tsp nutmeg 
  • 2 tbsp coconut sugar 
  • 1/4 cup pumpkin puree 
  • 1 cup buttermilk 
  • 1 egg 

Instructions 

  1. Preheat your waffle maker. I always set my waffle maker to 4. 
  2. In a large bowl combine together all of your dry ingredients: flour, salt, baking soda, cinnamon, nutmeg, and sugar. 
  3. To your dry ingredient mix add pumpkin, buttermilk, and eggs. Gently fold all ingredients together until combined. 
  4. Depending on your waffle maker pour 1/4-1/2 cup batter onto the cook surface. Cook and serve right away. Repeat until all the batter is used up. 

Note: If serving all the waffles together, set aside and keep warm in oven at 200 degrees F. Until ready to serve. 

Lunch 

Turkey, provolone and cranberry quesadilla (671 kcal – high calories are from tortilla, cheese, and grapes)

Turkey & Cranberry quesadilla. Mores recipes and free meal plans @fitlessflavor

Turkey and cranberry quesadilla. www.fitlessflavor.com

@fitlessflavor

@fitlessflavor

@fitlessflavor

@fitlessflavor

@fitlessflavor

@fitlessflavor

@fitlessflavor

Turkey and cranberry quesadilla. @fitlessflavor

Thoughts: I love turkey and cranberry together! I am so tempted to say it is one of the best flavour combinations ever, but I feel like I would be cheating on my love for the combination of roasted beets and goat cheese! I would definitely make this again! I would maybe add the mayonnaise at the same time as the arugula next time. Honestly, my decision to melt the cheese and warm the turkey came after I had already added the mayo. Either way though, it turns out delicious 5/5!  

Original Recipe: Fitless Flavor 

Ingredients (This was my portion) 

  • 1 whole grain tortilla 
  • 1 tbsp miracle whip 
  • 2 tbsp whole cranberry sauce 
  • 75 g cooked turkey breast 
  • 2 slices provolone 
  • 1/2 cup arugula 
  • 1 cup grapes 
  • 1/2 cup carrot slices
  • 1/2 cup cucumber slices 
  • 1 tbsp hummus 

Instructions 

  1. Warm skillet on medium heat. 
  2. Spread miracle whip on one half of the tortilla, and cranberry sauce on the other half. 
  3. Top cranberry with turkey and place in frying pan. Cover pan to allow the cheese to melt. 
  4. Once cheese has melted, remove from pan, top with arugula, fold, cut, and serve. 

Dinner 

Chipotle Turkey Meatloaf Muffins 

@fitlessflavor

@fitlessflavor

@fitlessflavor

@fitlessflavor

@fitlessflavor

@fitlessflavor

@fitlessflavor

Chipotle turkey meatloaf @fitlessflavor

Thoughts: This definitely had a kick to it, but then again I am pretty lame with spice. I really enjoyed this dish. There is something so comforting about meatloaf, even if it is not the traditional recipe! 5/5! 

My portion 

  • 1 meatloaf 
  • 1/2 cup couscous 
  • 2 cups simple green salad (1 cup spinach, 1 cup arugula, 1 tbsp pre-made balsamic dressing) 

Original Recipe: ifoodreal

Ingredients 

  • 1/2 large onion, finely chopped 
  • 4 garlic cloves, minced 
  • 1 large red bell pepper, finely chopped 
  • 1 – 11/2 lbs extra lean ground turkey
  • 1/2 cup quick oats 
  • 1/4 cup water
  • 1 canned chipotle pepper in adobo sauce, minced 
  • 1 tsp cumin 
  • 3/4 tsp salt 
  • cooking spray 
  • 1/2 cup tomato sauce or crushed tomatoes 
  • 2 tsp adobo sauce 
  • 1 tbsp ketchup 

Directions 

  1. Preheat oven to 375 degrees F. Prepare a non-stick muffin tin with cooking spray. 
  2. In a large skillet on medium-high heat sauté onion, garlic, and bell pepper for 7-10 minutes. 
  3. In a large bowl mix together turkey, oats, water, chipotle pepper, cumin, onion, garlic, bell pepper and salt. 
  4. Use a large ice cream scoop and fill muffin tins with turkey mixture. 
  5. Place in oven and cook for 20 minutes. 
  6. While meatloafs are cooking prepare the sauce by mixing together tomato sauce, adobo sauce, and ketchup. 
  7. After 20 minutes remove meatloafs and top with adobo sauce. Place meatloafs back into oven under broiler to help set the sauce for 1-2 minutes.    
  8. Serve with couscous and simple green salad. 

 Day 2 


Breakfast 

Lemon Chia Loaf (132 kcal) with Strawberry Nutella Smoothie (332 kcal) 

Lemon chia loaf. Find other great recipes and free meal plans @fitlessflavor

Lemon Chia Loaf and other recipes along with free meal plans at www.fitlessflavor.com

Ingredients for lemon chia loaf. www.fitlessflavor.com

About to make oat flour. www.fitlessflavor.com

Oat flour. www.fitlessflavor.com

Lemon chia loaf. www.fitlessflavor.com

Lemon chia loaf. www.fitlessflavor.com

Lemon Chia Loaf and other recipes along with free meal plans at www.fitlessflavor.com

Lemon Chia Loaf and other recipes along with free meal plans at www.fitlessflavor.com

Thoughts: I got this recipe from the popular blog Chelsea’s Messy Apron. She has a huge list of healthy muffin recipes, I am excited to go back and try some more in the future, especially after this recipe was such a hit!  Charlotte was unsure of the loaf at first, but after she had a chance to warm up to it she completely downed it! There was not a crumb left. It is definitely a denser recipe since oat flour is the base, but I enjoyed it and would definitely make it again 5/5

Original Recipe: Chelsea’s Messy Apron   

Ingredients 

  • 1/2 tbsp lemon zest
  • 2 1/2 tbsp fresh lemon juice 
  • 2 tbsp honey
  • 2 1/2 tbsp white sugar (I used coconut sugar) 
  • 1/2 cup regular vanilla yogurt (I used greek yogurt) 
  • 1 1/2 tsp vanilla extract 
  • 1 large egg 
  • 1/2 tbsp chia seeds 
  • 1 1/4 cup oat flour 
  • 3/4 tsp baking soda 

Notes: I ended up doubling this recipe and using 3 tbsp total chia seeds. 

  • 1/3 cup powdered sugar 
  • 1 tsp vanilla 
  • 1/2 – 1 tsp fresh lemon juice (I ended up using about 1 tbsp, was a bit much for liquid but I liked it; it was not an overly sweet or thick glaze that way). 

Instructions 

  1. Preheat oven to 350 degrees F. 
  2. Spray a loaf pan with not stick cooking spray, I used coconut oil spray. If you do make muffins the original recipe warns not to use muffin liners because the muffins will stick to the paper. 
  3. In a large bowl combine all the wet ingredients together: 21/2 tbsp lemon juice, 1/2 tbsp lemon zest, honey, sugar, yogurt, and vanilla. Stir together, add the egg, and then stir again. 
  4. If you do not have oat flour prepare your own by blending quick oats in a food processor or blender until they are a fine powder. Measure the flour you need after blending, not before. 
  5. Combine all of your dry ingredients together: oat flour, chia seeds, and baking soda. 
  6. Add the dry mixture to the wet mixture, and fold together until just combined. Do not over stir. 
  7. If you wish to add more lemon zest at this point, feel free to do so. 
  8. Add mixture to loaf pan and place in oven for 20 minutes, or just until the loaf is golden brown and a toothpick comes out clean. 
  9. Remove loaf from tin onto a cooling rack. 
  10. When loaf has cooled you can add a glaze if desired. Again I made mine really runny, so it was a very thin glaze. I place parchment paper under my cooling rack and poured the glaze over the loaf. Some of the liquid spilled over onto the parchment. I let it sit for about 15-20 minutes to set. 
  11. I cut the loaf into 12 equal pieces and put the rest in the freezer with parchment paper between each slice so I can grab one quickly and defrost while on the run. 

Strawberry Nutella Smoothie (332 kcal) 

Strawberry Nutella Smoothie @fitlessflavor

Thoughts: Experimenting with smoothies is so much fun!  You can be creative with your recipes  and there is very little risk involved. If your concept turns out to be a disaster you did not waste hours in prep and cooking time, or lots of money in ingredients. I decided to experiment this morning, being inspired by the new Silk Almondmilk Dark Chocolate. (Disclaimer: I was not paid by silk to develop this recipe and promote their product, with cooking as much as I do I like to find inspiration from new ingredients and thought this looked interesting). I LOVED the result!!! This heavenly smoothie gets an easy 5/5

Ingredients (My portion) 

Instructions 

  1. Place all ingredients into a blender and blend until smooth. Serve and enjoy! 

Lunch 

Sundried tomato and arugula egg white omelette (180 kcal) 

Sundried tomato and arugula egg white omelette. @fitlessflavor

Sundried tomato and arugula omelette. @fitllessflavor

Sundried tomato and arugula omelette @fitlessflavor

Sundried tomato and arugula omelette @fitlessflavor

Thoughts: I could eat breakfast for any meal of the day! I love breakfast! One of my favourite meals before the blog was breakfast for dinner. So breakfast for lunch is really not that odd to me! This was super light, but satisfying. It kept me full until dinner. The combination of the sharp cheddar cheese, with the salty sundried tomato, and peppery arugula was delicious! This was a super fast meal to prepare and I would definitely make it again 5/5!  

Original Recipe: Fitless Flavor 

Ingredients (this was my portion) 

  • 2 large egg whites 
  • 1 tsp sundried tomato pesto 
  • 20 g cheddar cheese, shredded 
  • 5 g parmesan cheese, grated 
  • 1/3 cup arugula 
  • 1/2 cup raspberries 

Instructions 

  1. Warm a frying pan on medium-low heat and spray with nonstick cooking spray. 
  2. Pour in egg whites and allow them to cook for 2-3 minutes. Until pretty much cooked through (no more glossy egg whites left). 
  3. Spread cheese and pesto on half of the omelette and allow the cheese to melt. 
  4. Top with arugula, fold omelette in half and serve with fruit. 

Dinner 

The classic taco with gluten free homemade tortilla shells (435 kcal) 

Homemade tortilla shell!!! @fitlessflavor

@fitlessflavor

@fitlessflavor

@fitlessflavor

@fitlessflavor

Homemade gluten free tortilla shell!!! @fitlessflavor

Homemade gluten free tortilla shell!!! @fitlessflavor

Thoughts: I was so leery if that this would work. I thought it would not hold up and that it would just taste like a giant egg with a taco filling. Jordan and I were both SHOCKED at not only how well these tortillas held up, but how tasty and tortilla like they were. These tortillas have almost tempted me to never buy tortillas again! They were super easy and fast to make and the texture was surprisingly enjoyable. This is an easy 6/5!!!  

Original recipe for the tortilla: Graeme Thomas 

My portion

  • 2 tacos 
  • 2 flax seed tortillas 
  • 1/2 cup extra lean ground beef 
  • 5 cherry tomatos diced 
  • 1/2 cup spinach 
  • 25g cheddar cheese 
  • 2 tbsp sour cream
  • 4 tbsp salsa 

Ingredients 

  • 1 lb extra lean ground beef 
  • 1 1/2 tbsp taco seasoning (you can use prepared or make your own, I always just make my own, it is actually super easy to do) 
  • 1 cup cherry tomatos, diced 
  • 1 cup spinach, washed and chopped 
  • 1/2 cup cheddar cheese, shredded 
  • 1/4 cup sour cream 
  • 1/2 cup salsa 
  • 1 cup egg whites 
  • 1 1/2 tbsp ground flax seed 
  • 1 level tbsp coconut flour 

Instructions 

  • Warm a skillet on medium-high. Add beef to the skillet and breakup. Cook beef until brown and no more pink. Add 1/4 cup water with taco seasoning and continue to cook the beef until the water evaporates and the beef is evenly coated with the spice. 
  • Set aside and keep warm. 
  • To prepare the tortillas, clean skillet and dry. Bring to a medium-low heat. Spray pan with a very light mist of cooking spray. 
  • Mix together egg whites, flax seed, and coconut flour. Continue whisking this mixture until all the coconut flour has dissolved (it takes quite a while, about 3-5 minutes). 
  • Pour a thin layer of mixture onto the skillet and spread until the entire surface is covered. 
  • Once the edges of the tortilla start to curl (about 1-2 minutes), flip and cook the tortilla on the other side for about 1/2 a minute. 
  • Remove from heat and keep warm. 

 Day 3 


Breakfast

Eggs in an acorn ring (385 kcal) 

Eggs in an acorn ring @fitlessflavor

Eggs in an acorn ring @fitlessflavor

@fitlessflavor

Eggs in an acorn ring @fitlessflavor

Thoughts: DELICIOUS!!! It always boggles my mind that the simplest dishes tend to have the BEST flavour! When you let the ingredient bring its own natural flavours to the table without over complicating everything it results in this delicious and authentic culinary experience! Yes I realize how nerdy this sounds!!! But I just love that I have reached a place where I can begin to appreciate these amazing details considering I could not even cook 8 months ago! I love that I love food, and that I have fallen in love with the cooking process! This was fantastic and I would definitely make this again. It does take a bit of time to prepare, so I would not recommend this recipe on a day that you have to run out of the house really fast 5/5! 

Ingredients (My portion) 

  • 1 small acorn squash, deseeded and cut into 1/2 inch rings (I had two rings) 
  • 1 tsp extra virgin olive oil (I had 1/4 tsp) 
  • 2 eggs 
  • dash of onion powder 
  • dash of salt and pepper to taste 
  • 1 cup raspberries 
  • 1 cup grapes 

Instructions 

  1. Preheat oven to 400 degrees F. 
  2. Prepare acorn squash by cutting in half inch thick circles and scooping out the seeds and the stringy bits in the middle. Supposedly you can eat the skin of an acorn squash so it is up to you if you want to keep it on or not. If you do not want to eat the skin I find it easiest to cook the squash with the skin on and then remove it. 
  3. Place squash on a baking sheet and brush with olive oil. Place in oven and cook for 15-20 minutes, or until the squash is fork tender (can easily be pierced with a fork). 
  4. Remove squash from the oven and crack one egg into each round. Season with onion powder, salt, and pepper. Place back in the oven to cook for another 10 minutes. Egg whites should be fully cooked; no longer glossy. When egg whites have completely cooked, cook the yolk until your preferred doneness. 
  5. Serve with fruit. 

Snack (212 kcal) 

  • Probiotic yogurt 
  • 1 slice lemon chia loaf from breakfast day 2

DSC_0152

Lunch 

Leftover taco salad 

DSC_0156

Thoughts: You can never go wrong with a classic. One of my go to dishes before I started the blog was always taco salad. However, I never measured out my meat, cheese, sour cream, ranch sauce or crushed Doritos! This time around is much different! I always love taco salad 5/5! 

Ingredients (My portion) 

  • 2 cups spinach 
  • 1/3 cup extra lean ground beef (from the night before, so flavoured with taco seasoning)
  • 25 g shredded cheddar cheese 
  • 5 cherry tomatoes, halved 
  • 1 tbsp sour cream 
  • 4 tbsp salsa
  • 2 tbsp crushed White Bean Beanitos chips 

Instructions 

  1. Combine all ingredients together and enjoy! 

Dinner 

Slow cooker honey garlic chicken on rice 

Slow cooker honey garlic chicken on rice.

@fitlessflavor

@fitlessflavor

@fitlessflavor

@fitlessflavor

@fitlessflavor

Slow cooker honey garlic chicken on rice

Thoughts: This recipe was a huge hit with the entire family! My in-laws have been a huge blessing, taking Charlotte once a week for the day so that I can get some work done. I always like to plan for a slow cooker recipe on these so I can use my Charley-free time as efficiently as possible to get work done. Jordan’s parents were also my guinea pigs for this recipe. Everyone raved about it and really enjoyed it. Charley kept saying yum, yum, yum, yum. I will be making this super simple, yet incredibly yummy dish again! 5/5!  

Original recipe: Just a Taste 

My portion 

  • 1/2 cup rice 
  • 1 cup chicken 

Ingredients 

  • 5-6 boneless skinless chicken breast (original recipe called for bone in chicken breast) 
  • 1/2 cup honey 
  • 1/2 cup low sodium soy sauce 
  • 1/4 cup blackberry jam 
  • 1/4 cup hoisin saice 
  • 2 tbsp olive oil 
  • 3 cloves garlic, minced 
  • 1/2 cup onion, diced 
  • 1/4 tsp crushed red pepper flakes (if serving to kids adjust the spice level) 
  • 1 tbsp cornstarch 
  • Sliced scallions, for garnish 
  • Roasted sesame seeds, for garnish 

Instructions 

  1. Place chicken breasts in a single layer on the bottom of your slow cooker. 
  2. In a medium bowl, or large measuring cup combine together the rest of the ingredients except for the cornstarch and the garnishes. 
  3. Set the slow cooker to low, cover, and cook chicken for 4 to 5 hours; until chicken is fully cooked. 
  4. Remove chicken from slow cooker and pull apart with 2 forks, set aside. 
  5. I have a multi-cooker so I brought my sauce to a boil and added the cornstarch mixed in a small amount of cold water. If you do not have a multi-cooker then add liquid to a sauce pan to bring to a boil. 
  6. When sauce has thickened, approximately 2-4 minutes later, add the chicken back to the sauce and stir to combine. 
  7. Serve chicken over rice, quinoa, or couscous. Top with scallions and sesame seeds. 

 Day 4 


Breakfast 

Paleo pumpkin spice muffins (422 kcal) 

Paleo pumpkin spice muffins @fitlessflavor

@fitlessflavor

@fitlessflavor

@fitlessflavor

@fitlessflavor

@fitlessflavor

@fitlessflavor

@fitlessflavor

@fitlessflavor

@fitlessflavor

Paleo pumpkin spice muffins with 1 cup grapes and 1 grapefruit. More free meal plans @fitlessflavor

Thoughts: The first bite that I took of the muffin, even the second, and possibly third bite I was like yuck these are disgusting! However, by the time I finished the muffin I was in love! I know weird! Maybe I was expecting another texture or flavour, so the first few bites threw me off, but I thought it was really yummy by the end. They were super light, but satisfying! 4/5 

Original recipe: Rubies & Radishes (I know, super cute name for a blog hey?!) 

My portion 

I doubled the recipe and made 12 muffins. 

  • 1 muffin
  • 1/2 cup grapes 
  • 1 grapefruit 
  • 1 tsp vanilla sugar 

Ingredients (this is double of the original recipe)

  • 1 cup canned pumpkin puree
  • 1 cup melted butter 
  • 10 eggs, beaten 
  • 2 tsp vanilla 
  • 2/3 cup honey 
  • 1 cup coconut flour 
  • 1 tsp cinnamon 
  • 1 tsp nutmeg 
  • 1/2 tsp all spice 
  • 1/4 tsp sea salt 
  • 1 tsp baking soda 
  • Coconut oil to grease the muffin tins 
  • 2 tbsp coconut oil melted 
  • 1/4 cup coconut sugar 
  • 1 tsp cinnamon 

Instructions 

  1. Preheat oven to 350 degrees F. Prepare a muffin baking sheet by coating tin with coconut oil and set aside! 
  2. In a large bowl whisk together pumpkin, eggs, butter, vanilla, and honey. 
  3. In a separate bowl combine all the dry ingredients except baking soda: coconut flour, cinnamon, nutmeg, all spice, and sea salt. 
  4. Combine dry ingredients with wet ingredients, stir to combine. 
  5. Let ingredients sit for 5 minutes. This will allow the coconut flour to absorb the wet ingredients. 
  6. Add baking soda and stir until baking soda is mixed through. 
  7. In your prepared baking sheet, fill muffin tins with batter. 
  8. Bake for 15 minutes; until you can insert a toothpick and it comes out clean. 
  9. Let muffins cool. (I had a bit of a hard time removing the muffins from the baking sheet) 
  10. Original recipe calls for melted butter for the tops of the muffins. I used melted coconut oil. Place melted coconut oil in a small bowl, and in a separate bowl place coconut sugar and cinnamon. 
  11. Dip cooled muffin in coconut oil first and then dip in sugar and cinnamon mixture. Let sit for a couple of minutes and enjoy! 

Lunch 

Thoughts: For some reason I was eating SO SLOWLY today!!! I ate my breakfast over like 5 hours! I kept getting distracted and did not have time to just sit and eat. It was a busy day. So anyways because I was still eating my breakfast at like 3:00 I did not end up making lunch today. 

Dinner 

Chicken fingers and tater tots (372 kcal) 

Almond meal chicken fingers and cauliflower tater tots @fitlessflavor

My portion: 

  • 3 chicken fingers 
  • 8 tater tots 
  • 1 cup spinach and arugula salad 
  • 1 tbsp pre-made balsamic dressing 
  • 1 tbsp ketchup 

Chicken fingers 

@fitlessflavor

@fitlessflavor

@fitlessflavor

Thoughts: Extremely delightful! 5/5 I would definitely prepare my chicken strips this way again. The breading was nice and light and it held up really well. 

Ingredients 

  • 4 boneless, skinless chicken breast 
  • 1 1/2 cups almond meal 
  • 1/2 cup egg whites
  • 1 large egg 
  • 1 tbsp steak seasoning 

Instructions 

  1. Prepare a baking sheet by lining it with parchment paper and set aside. 
  2. Preheat oven to 400 degrees F. 
  3. Cut chicken breasts into long thin strips. 
  4. In one medium bowl add egg whites and egg. Combine together. 
  5. In a separate bowl add almond meal and seasoning. 
  6. Take one chicken strip at a time and dip in egg. From the egg mixture dip the chicken in the almond meal mixture, and place on prepared baking sheet. Repeat until all the chicken strips are prepared. 
  7. Place in oven and cook for 15 minutes, or until chicken is completely cooked: Juices run clear and there is no more pink in the centre. 
  8. Serve with Tater tots and salad. 

Cauliflower Tater tots 

@fitlessflavor

@fitlessflavor

@fitlessflavor

@fitlessflavor

@fitlessflavor

Cauliflower tater tots @fitlessflavor

Almond meal chicken steps and cauliflower tater tots. @fitlessflavor

Thoughts: These were okay. To be honest, they were probably really good actually, but when I pulled them out of the oven they looked just like deep fried delicious potato tater tots. Every time I took a bite I thought I was going to be enjoying deep fried potato goodness, but sadly no! So while these were probably amazing and super delicious, my mind was totally tricked into thinking I was eating the actual thing! I may make these again, I am undecided. Such a confusing dish! 4/5 

Ingredients 

  • 1 head cauliflower 
  • 1 tbsp extra virgin olive oil 
  • 1 tsp onion powder 
  • dash of salt and pepper 
  • 1/3 cup cheddar cheese, shredded 
  • 1/4 cup almond meal 
  • 1/2 cup egg whites 
  • 1/3 cup green onion, chopped finely 

Instruction

  1. Warm oven to 400 degrees F. Prepare a baking sheet with parchment paper. 
  2. Grate cauliflower in food processor, into a rice like consistency. If you do not have a food processor you can use a cheese grater. 
  3. Warm a large skillet on medium-high heat. Add extra virgin olive oil and warm. Add cauliflower and cook with onion powder, salt and pepper until cauliflower is tender. Approximately 5-10 minutes. 
  4. After cauliflower has finished cooking move to a large bowl. Add almond flour, cheese, green onion and egg whites. Mix together. 
  5. Taking about a tbsp of cauliflower mixture at a time, form into tater tot shape and place on baking sheet. 
  6. Once all the cauliflower mixture has been used up, place in oven and cook until tater tots are golden brown. Approximately 15 minutes. 
  7. Serve with chicken strips and salad.