Convenience of the Rotisserie Chicken

Convenience of the Rotisserie Chicken

Month 9 – Week 1

This week I utilized 2 grocery store rotisserie chickens. They are inexpensive and convenient. You can use the rotisserie chicken to quickly prepare a number of other delicious meals. 


 Nutritional Analysis

Kcal

Total

Breakfast

Snack 1

Lunch

Snack 2

Dinner

Day 1

1388

517

0

418

0

457

Day 2

1308

531

 

457

 

320

Day 3

1333

441

0

487

0

405

 

Day 1

Day 2

Day 3

Proteins (g)

65.96

83.47

94.21

Carbohydrates (g)

143.19

116.58

108.7

Fats (g)

64.28

56.91

58.53

Omega 6 (g)

5.25

2.93

5

Omega 3 (g)

1.03

0.78

0.97

Dietary Fiber (g)

24.41

15.54

21.54

Water (ounces)

60

80

80

Steps

3000

4000

5000

Dietary Lows

(anything less than 50% of DIV)

Folate 181.94 µg, Vitamin D 2.28 µg, Vitamin E 6.87 mg, potassium 2180.33 mg Thiamin 0.51 mg, folate 147.45 µg, vitamin 4.07 µg, vitamin E 2.31 mg, iron 8.03 mg, potassium 1420.08 mg

Sodium alerted as high

Folate 188.7 µg, vitamin D 2.36 µg, Vitamin E 3.69 mg, iron 8.27 mg, potassium 1394.27 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. 

* 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 chia peanut butter pancakes (517 kcal)

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Thoughts: These were incredible and extremely filling! I will definitely make these again. They were so filling and very satisfying. I was able to make it all the way to lunch without thinking about food or becoming hungry. 5/5 

My portion 

Made 10 pancakes 

I had 3 (SO FULL, would have been fine with 2) 

1 cup fruit 

2 tbsp syrup 

Ingredients 

  • 1 1/2 cups whole wheat flour 
  • 2 tsp baking powder 
  • 1/2 tsp salt 
  • 1/4 cup coco powder 
  • 1 tbsp chia seeds 
  • 3 tbsp water 
  • 2 1/2 cups chocolate almond milk 
  • 1/4 cup peanut butter 
  • 1 tbsp honey 
  • 1 tsp vanilla 

Instructions 

  1. Warm a non-stick skillet on medium-low heat. 
  2. In a small bowl combine together 1 tbsp chia seeds with 3 tbsp water and set aside to allow the mixture to thicken. 
  3. In a medium bowl combine together flour, baking powder, salt, and coco powder. 
  4. In a large bowl whisk together thickened chia seeds, chocolate almond milk, peanut butter, honey and vanilla. 
  5. Combine dry ingredients into the wet ingredients. Mix until just combined. 
  6. Spray skillet with non-stick coconut oil spray.
  7. Using a 1/4 cup measure pour batter onto pan, while forming into a perfect circle. Allow pancake to cook until the sides of the pancake being to dry and there are bubbles on the top of the pancake, about 2-3 minutes. 
  8. Flip and cook on the other side for 30s – 1 minute. 
  9. Repeat step 7 and 8 until all the batter has been used up. Serve with maple syrup or nutella syrup. 

Nutella syrup 

Ingredients 

1 1/2 tbsp nutella 

2 tbsp almond milk 

Instructions 

  1. Whisk together almond milk with Nutella and serve over pancakes! 

Lunch 

Simple pasta bake (418 kcal) 

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Thoughts: This was your classic baked pasta dish. It obviously went over well with Charley; what 2 year old doesn’t love noodles. There was nothing earth shattering about this dish, just a classic comfort food. 4/5 

My portion

1 cup uncooked pasta 

1.5 cups arugula 

1 tbsp balsamic dressing 

Ingredients 

  • 3 cups dried pasta (I used a gluten free pasta, not because I am gluten intolerant, but because I like the flavour) 
  • 14 oz crushed tomatoes 
  • 1 tbsp basil fresh, chopped or 1 tsp dried 
  • 1/4 cup ricotta cheese 
  • 60 g shredded cheddar cheese 

Instructions 

  1. Warm oven broiler. 
  2. Prepare pasta according to package. 
  3. When pasta has finished cooking drain. I have been taught not to rinse the pasta. 
  4. In a large bowl mix pasta together with tomatoes, basil and ricotta. 
  5. Top evenly with shredded cheddar cheese. 
  6. Place under broiler to allow the cheese to bubble and brown. Watch very closely to prevent cheese from burning. it should take about 2-3 minutes. 
  7. Remove and serve. 

Dinner 

Chicken Cordon bleu casserole (457 kcal) 

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Thoughts: This was fantastic! I loved this dish. It was simple to make and had a lot of flavour. Due to the rich flavour of this dish you really do not need a large portion. A small portion is very satisfying! I highly recommend using Panko bread crumbs, they provide a better crunch. The only negative comment that I could make about this dish is that it is definitely a bit salty. Otherwise I would make this delicious dish again! 5/5 

My portion 

Original recipe: Made from Pinterest 

Ingredients 

  • 1 large rotisserie chicken, meat removed and chopped
  • 200 g back forest deli ham, chopped 
  • 180 g provolone (I do not like swiss, but feel free to use swiss if you wish) 
  • 4 tbsp butter 
  • 4 tbsp whole wheat flour 
  • 3 cups milk 
  • 2 tbs lemon juice 
  • 1 tbsp dijon mustard 
  • 1 1/2 tsp salt 
  • 1/2 tsp smoked paprika 
  • 1/2 tsp pepper 
  • 1 1/4 cup bread crumbs (I used Panko, I find them crunchier than traditional breadcrumbs 
  • 1/4 cup parmesan cheese 

Instructions 

  1. Preheat oven to 350 degrees and spray a 9 x 13 casserole dish with cooking spray. 
  2. Spread chopped chicken evenly in the bottom of the prepared dish.
  3. Top chicken with ham, followed by the provolone cheese. 
  4. Warm a medium sauce pan over medium-low. Melt butter and then whisk in flour and cook for 1 minute. 
  5. Slowly add milk, while whisking to prevent clumps. 
  6. Turn heat to medium-high and stir sauce until it thickens. 
  7. Once thickened remove from heat and add lemon juice, mustard, salt, paprika, and pepper. 
  8. Pour the finish sauce over the chicken, ham and cheese. 
  9. In a small bowl combine together melted butter, Panko bread crumbs, and parmesan cheese. 
  10. Pour Panko mixture evenly over sauce layer. 
  11. Place casserole dish in oven and bake for 45 minutes. 
  12. Allow the dish to sit for 10 minutes before serving. 

Day 2 


Breakfast

Apple pie french toast (531 kcal)

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Thoughts: This worked really well. By the time I finally got around to eating it (phone calls, pictures, and upset toddler) it was cold. I feel like having this fresh while it is still hot would take it to a whole other level. I would consider making this again. 4/5! 

Ingredients 

  • 2 slices whole grain bread 
  • 2 eggs 
  • 1 tsp cinnamon 
  • 1 tsp vanilla
  • 2 tbsp buttermilk 
  • 1/3 cup canned apple pie filling 
  • 1 tbsp plain greek yogurt 
  • 1 tbsp maple syrup    

Instructions

  1. Warm a frying pan on medium-low heat. 
  2. In a large shallow bowl mix together eggs, cinnamon, vanilla and buttermilk. 
  3. In a small bowl whisk together yogurt and maple syrup and set aside. 
  4. Dip bread in egg mixture and coat both sides. Make sure that bread is saturated with mixture. 
  5. Spray pan with nonstick cooking spray and place bread on pan. Allow bread to toast and 
  6. egg mixture to cook about 2-3 minutes. Flip and cook on the other side for an additional 2-3 minutes. 
  7. Place one slice of french toast on plate and top with apples ,followed by second slice of french toast. 
  8. Drizzle with yogurt and maple syrup mixture. Enjoy! 

Lunch

Leftover Cordon Bleu casserole (457 kcal) 

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Thoughts: I usually try to leave leftovers for when I am not doing the 4 day meal plan, but rotisserie chicken does not last long, so I had to have leftovers today or they would go bad quickly. It was still just as good the second day, but the crunchiness of the Panko bread crumbs disappeared. 4/5 

My portion 

1/8th portion of the casserole 

1 cup arugula

Dinner 

Lazy Butter chicken with coconut quinoa (320 kcal) 

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Thoughts: I really like to prepare everything from scratch if I can, but there are days that you just need convenience. My friend Ashlee told me about this butternut chicken sauce from Costco and said that it is great for those days that you just need to get something on the table quickly. I took convenience a step further and used already cooked rotisserie chicken. I served it with coconut quinoa and it was amazing! My husband on the other hand just hates butternut chicken so he gave dinner a low score. I however would definitely consider buying it again and making it, but for the sake of my husband I won’t 4/5  

My portion 

1/2 cup quinoa 

1/2 cup butter chicken 

1 cup sugar peas

Ingredients 

  • 1/2 rotisserie chicken, meat removed and chopped 
  • 1 jar KFI Butter Chicken Sauce 
  • 1 cup quinoa 
  • 2 cups coconut beverage 
  • 3 cups sugar peas 
  • 1/2 tsp paprika 
  • 1/2 tsp onion powder 
  • Coconut oil nonstick spray 

Instructions 

  1. Preheat oven broiler. 
  2. Prepare the quinoa by adding quinoa with coconut beverage in a saucepan and bring to a boil. 
  3. Once a boil has been reached reduce to a simmer and cover for about 15 minutes. Until liquid has evaporated and quinoa is cooked and fluffy. 
  4. While quinoa is cooking, warm chopped chicken in a skillet with butter chicken sauce until heated through. 
  5. Spray sugar peas with coconut oil and top with paprika and onion powder. Place peas under broiler and cook for 3-5 minutes. 
  6. Serve butter chicken over quinoa with sugar peas and enjoy! 

 Day 3 


Breakfast 

Hardboiled eggs in the oven (441 kcal) 

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Thoughts: I have been writing this blog for just under a year now. I have tried numerous recipes and I have come across many different cooking techniques and tricks. I have seen this trick numerous times and I finally decided to give it a try. Honestly, I found it was a dumb way to hard-boil eggs. It took 30 minutes to cook an egg. I found it burnt the egg white. You can kind of see some yellow on the egg in the picture, that is not the yolk, the egg white has actually browned from being cooked in the oven. It just seems like a lot of additional work. I understand the technique is suppose to make life easier if you need to make a large number of hard-boiled eggs, but I would still rather boil them in water in a large sauce pan. I doubt I will use the oven method to cook hard-boiled eggs again. They still tasted okay, but a longer wait. 1/5 

Method from: Eating on a Dime 

My portion 

  • 1 egg 
  • 2 slices whole grain toast 
  • 1 tsp butter 
  • 1 tbsp peanut butter 
  • 1 cup mixed berries 

Ingredients 

  • As many eggs as you need to hard-boil 

Instructions 

  1. Warm oven to 325 degrees F.
  2. Place eggs in a muffin tin; mini muffins or regular. 
  3. Place in oven and cook for 30 minutes. 
  4. Place in cold water, peel and enjoy! 

Lunch 

BBQ Chicken pizza with fresh arugula (487 kcal)

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Thoughts: I could eat this every single day for lunch!!! I loved it, one of my new favourite recipes. The tang of the BBQ sauce, with peppery fresh flavour of the arugula, and wonderful savouriness of the shallots make this dish! Yes I will definitely make this dish again! It was super fast, but tasted gourmet! 5/5 (I used a pre-cooked chicken, but you can even use left over chicken from the rotisserie used for the butter chicken) 

Ingredients (my portion) 

  • 1 whole grain tortilla 
  • 1 tbsp bbq sauce 
  • 1/2 shallot, thinly sliced 
  • 75 g diced chicken breast, pre-cooked 
  • 30 g cheddar cheese, grated 
  • 1 cup arugula 

Instructions 

  1. Preheat oven broiler. 
  2. Spread BBQ sauce evenly on tortilla. 
  3. Top with shallots, chicken, and cheese. Place on broil pan and put in oven. 
  4. Allow pizza to boil until cheese bubbles and is golden brown, about 2-3 minutes. WATCH pizza the whole time and do not walk away. Can burn easily. 
  5. Remove pizza from oven. Cut and top with fresh arugula. Serve! 

Dinner 

Pesto Stuffed Pork Chops (572 kcal) 

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Thoughts: My friend Dallas who has a great blog called Merry Golden recommended that I try this recipe! I am SO GLAD that she did! This is definitely a new family favourite and one of my favourite recipes since starting the blog so far! Lets put that into perspective I have been writing this blog for 8 months and 1 week. I have made approximately 400 new recipes since Fitless Flavour has started. So for me to say that this is one of my favourite recipes means that this recipe is INCREDIBLE!!! The wonderful saltiness of the feta with the freshness of the pesto, and the wonderful sticky texture of the balsamic glaze with the kick of the red pepper flakes is perfection! I hate pork chops!!! So I was not really looking forward to trying this, but 400 different recipes later I need to be open to trying some new ingredients. SO SO SO GLAD I gave pork chops another try! I highly recommend that you try this recipe! 100000000000000…….0000 you get the idea/10! 

Original Recipe: All Recipes 

My portion 

  • 1 pork chop 
  • 1 cup spinach 
  • 1 cup arugula 
  • 1 tbsp balsamic dressing 

Ingredients 

  • 3 tbsp crumbled feta cheese 
  • 2 tbsp basil pesto 
  • 1 tbsp toasted pine nuts (I did not add these only because I didn’t purchase any at the grocery store because I knew I had some at home, however they had gone rancid! but it was still delicious without them!) 
  • 3-4 bone in pork loin chops 
  • 1 tsp ground black pepper 
  • 1 tsp dried oregano 
  • 1 tsp minced garlic 
  • 1/2 tsp red pepper flakes 
  • 1/4 tsp ground thyme 
  • 2 tbsp balsamic vinegar (I used a balsamic reduction) 

Instructions 

  1. Preheat oven to 375 degrees. 
  2. In a small bowl mix together feta and pesto, set aside. 
  3. In another small bowl mix together pepper, oregano, garlic, red pepper flakes and thyme, set aside. 
  4. Use a sharp pairing knife to cut a slit into the side of each pork chop to prepare a pocket for the stuffing. 
  5. Fill pork with pesto and feta mixture. 
  6. Rub the outside of the pork chop with the spice mix on both sides. Place pork chop in a shallow baking dish. 
  7. Bake pork chops until they are brown and the internal temperature (into the centre of the stuffing) reads 145 degrees F. Approximately 40 minutes. 
  8. Brush chops with balsamic vinegar and bake until a glaze forms, about 5 minutes. 
  9. Serve and enjoy! 

 Day 4 


 Sorry day 4 is kind of lame for meal planning 

Because today was kind of lame, I did not even bother doing the diet analysis for this day. 

Breakfast 

Thoughts: I skipped breakfast today and I have no good reason other than I was lazy and enjoyed watching Paw Patrol in bed with Charley! Then we had to be somewhere for 10:00!

Lunch 

Thoughts: My nephew had major surgery on Monday. Charley and I went to visit him while my sister-in-law was visiting her oncologist before starting her second round of chemo the next day! So yes if you could pray for their family right now, that would be greatly appreciated! It seems like when it rains it pours!

It was so hard to see my nephew in the state he was in. A long story short, he had a concave chest and his ribs were causing problems to his lungs and his heart. The doctors put two braces in his side, that stretched across his body, and then turned the bars to push his rib cage back up! It seems like such a medieval procedure! He was in so much pain he couldn’t turn his head to see us or keep his eyes open for long. While it was heartbreaking to see him like that, I had an overwhelming feeling of pride in my nephew. He was in such good spirits despite his pain, and he was asking us how we were doing, and what we were up to for the rest of the week. He tried to give Charley a high five despite being so uncomfortable. Proud Auntie! 

We grabbed lunch at the Children’s hospital quickly before heading to our next activity. We shared a mac and cheese, carrot cake and mango smoothie from Good Earth. Not the healthiest selection I am sure, but Charley was ready to eat so I quickly grabbed what I knew she would like!  

Dinner 

Rotisserie chicken with salad and veggies

Thoughts: After a busy day of running around we finished up the left over rotisserie chicken. There were no fancy recipes, we just enjoyed it the traditional way! I served it with carrots, potatoes and arugula salad. 

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After 9 months

9 Month Check In

Healthy Fresh Salad Ingredients

Well it has been 9 months since I began this blog! It is crazy how fast the time has gone! I think that my confession last month made a difference. I admitted last month that I started eating terribly on the weekends. I was treating the weekends like my ‘last supper,’ devouring hoards of unhealthy food before I had to record everything I ate for the week. I did not see major changes, the scale was the same, but I lost an inch off of my waist, and half an inch off of my chest. My clothes are fitting much better in my waist this month. This is very encouraging considering I have had 2 Thanksgiving dinners and leftovers since my last check in! 

 

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

Free meal plan

Free Meal Plan

Month 9, week 4

Here is this weeks meal plan. Sorry this week is kind of lame, there are only a few new recipes. My planning for meals and diet analysis was definitely on the weak side. I find this tends to be common for me on weeks following a long weekend. Especially a long weekend that centres on food! I also spent an evening this week preparing a weeks worth of meals for a family near and dear to my heart, so planning meals for myself was low on my priority list. I hope you still enjoy the couple of new recipes that I have up on the blog for this week! I would highly recommend trying the baked oatmeal and borscht.


 

Sorry because of the long weekend and the craziness of the week I did not do a complete diet analysis breakdown. 


Day 1 


Breakfast 

The ‘golden egg’ a scrambled hard boiled egg (398 kcal) 

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Thoughts: I thought this seemed like fun, I was curious so I gave it a try. As I mentioned on my Facebook page, this was breakfast was brought to you by the letter F! It was a complete and utter failure. I followed the instructions, but when I boiled the eggs all the shells cracked and none of the yolks had actually cracked to scramble. I will definitely not attempt this technique again, so much work just to have a golden egg! 0/5 

Ingredients (this was my portion) 

  • 2 eggs 
  • 1 slice whole grain bread 
  • 1 tsp butter/margarine 
  • 1/2 tbsp peanut butter 
  • 1 kiwi 

Instructions 

Here is the link to the video.  

Lunch 

Turkey leftovers salad (496 kcal) 

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Thoughts: I know turkey leftovers can become monotonous after a while, but they do not need to be. You just need to be creative. This was delightful! I enjoyed the texture of the pistachios with the creaminess of the goat cheese and the earthiness of the beets. I would definitely prepare this dish again! 5/5 

Ingredients 

  • 2 cups spinach and arugula mixed greens
  • 1/2 cup leftover steamed beets from thanksgiving dinner 
  • 50 g leftover turkey breast from thanksgiving dinner (chopped) 
  • 1/4 avocado sliced 
  • 1/4 mango sliced 
  • 1/8th cup pistachios 
  • 25 g goat cheese 
  • 1 1/2 tbsp prepared balsamic dressing 

Instructions 

  1. Place spinach and arugula in bowl. 
  2. Top with beets, turkey, avocado, mango, pistachios, goat cheese and dressing. 

Dinner 

Turkey dinner leftovers 

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Thoughts: My mom prepares a phenomenal turkey dinner! I was not going to skip leftovers just because it was a blog day. Just looking at this photo I am already counting down the days to Christmas! I cannot wait to enjoy this again! My mom’s thanksgiving dinner No number high enough/5!  


Day 2 


 Breakfast

Strawberry baked oatmeal (326 kcal) 

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Someone is trying to steal chocolate chips!

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Thoughts: When this recipe is warm out of the oven it easily makes my top 5 list of favourite breakfasts! The citrus punch of the orange with sweetness of the chocolate and strawberries is a fantastic combination! I also enjoyed it warmed up for leftovers, but out of the oven is incredible! I will definitely make this again 10/5! 

Original recipe: Inspired Taste 

My portion 

1 1/2 cups oatmeal 

Ingredients 

  • 2 cups old fashioned rolled oats (I used quick oats) 
  • 1/3 cup brown sugar 
  • 1 tsp baking powder 
  • 1 tbsp grated orange zest 
  • 1 tsp Chinese five spice (if you do not have this spice you can use cinnamon)
  • 1 tsp salt 
  • 1/2 cup walnuts, chopped (I used pecans) 
  • 1 cup sliced strawberries (I used frozen and I would probably use frozen again) 
  • 1/3 cup semi-sweet chocolate chips
  • 2 cups 2% milk 
  • 1 large egg 
  • 3 tbsp melted butter 
  • 2 tsp vanilla 
  • 1 ripe banana, peeled and chopped (I did not add banana slices) 

Instructions 

  1. Heat oven to 375 degrees F. Prepare an oven safe casserole dish by spraying with nonstick cooking oil and placing on top of a baking sheet. 
  2. In a large bowl combine together oats, sugar, baking powder, orange zest, Chinese five spice, salt, half the pecans or walnuts, half the strawberries, and half the chocolate. 
  3. Add to prepared casserole dish. Layer the remaining strawberries, pecans and chocolate onto of the oat mixture. If you are adding banana you can add them here. 
  4. In a separate large bowl, whisk together milk, egg, butter and vanilla extract. 
  5. Pour wet ingredients over oats and fruit. Gently shimmy and shake the baking dish to help distribute the liquid evenly through the oats. 
  6. Place oatmeal in oven and cook for 35 to 40 minutes. Or until the oatmeal bake is golden brown and the liquid has set. 
  7. Serve warm! 

Lunch 

White bean chips with salsa and avocado (532 kcal) 

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Thoughts: I needed something fast. We had a busy day of cooking for a dear friend. As a result this dish came to be! I would definitely have this again, but my avocado was not quite ripe enough to dip your chip without it cracking. So in the future if the avocado is not quite soft enough I would mash the avocado in its shell before adding the salsa. 5/5 

Ingredients (my portion) 

  • 21 Beanitos chips (one portion) 
  • 30 g cheddar cheese grated 
  • 4 tbsp salsa 
  • 1/2 avocado 

Instructions

  1. Evenly distribute cheese over chips. 
  2. Microwave for 25 – 30 seconds. 
  3. Serve with salsa and avocado. 

Dinner 

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Turkey soup (Because my mom does not really have a recipe I do not know the caloric intake, but it would not be too bad, Ingredients include: turkey stock, quinoa, tomato paste, seasoning, celery, carrots, peas, and turkey) 

Thoughts: Along with my mom’s delicious turkey dinner she makes the most amazing turkey soup. I am sure my mom would not mind if I shared her recipe with you, but she really does not have a recipe. It is just amazing! I am sorry I only like to share dishes with you that I know the recipe, but I did not want to miss turkey soup! It is amazing! 5/5 

My portion 

  • 2 cups soup 
  • 2 greek yogurt biscuits 

 Day 3


Breakfast

Breakfast pizza (Calgary Farmers Market) 

Thoughts: Today I had to run some errands and I had a late breakfast at the Farmer’s market. I didn’t pick the healthiest option but I was curious to try the breakfast pizza from Knead pizza. It was good, but I definitely prefer the Aloha pizza. 

Lunch 

Thoughts: Because I had such a late breakfast I did not have a fancy lunch recipe. I ended up having an apple as a snack. 

Dinner 

Borscht

(241 kcal for just 2 cups of soup and 2 tbsp greek yogurt. Does not include sausage or pierogies in caloric breakdown) 

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Thoughts: My friend Kim was generous enough to share her borscht recipe with me. She prepares her borscht in the slow cooker. If you are short on time in the evening you can prepare yours the same way. I made this recipe in a dutch oven and added a few additional ingredients. I really enjoyed this dish and I will definitely make this again. I am curious to try it in the slow cooker next time. Thanks for sharing this delicious recipe with me Kim! 5/5 

My portion 

  • 2 cups soup 
  • 1 chicken sausage 
  • 2 pierogies (there are more in the picture, but I was too full to finish them) 
  • 2 tbsp plain greek yogurt

Ingredients 

  • 8 small beets, peeled and chopped 
  • 3 medium/large. russet potatoes peeled and chopped 
  • 2 tbsp extra virgin olive oil 
  • 2 medium onions, chopped 
  • 3 garlic cloves, minced
  • 8 cups vegetable stock 
  • 3 cups cabbage, thinly sliced 
  • 3 medium carrots, peeled and cut into coins 
  • 2 tbsp red wine vinegar 
  • 1 tbsp dill 
  • 1 cup dill pickle juice 
  • Dash of salt and pepper 
  • 1 tbsp greek yogurt, extra dash of dill for a garnish 

Instructions (for dutch oven) 

  1. Warm a large dutch oven over medium-high heat. Add extra virgin olive oil. 
  2. Once oil has had a chance to warm add chopped onions and minced garlic. 
  3. Once onions become translucent and garlic is fragrant, add tomato paste and reduce heat to medium cook for 1 minute. Add vegetable stock, beets and potatoes. 
  4. Allow beets and potatoes to cook and become tender, about 30-35 minutes. Using an immersion blender roughly blend the soup; still leaving chunks of beets and potatoes. 
  5. Add cabbage and carrots to the soup allow to cook for 45 minutes. 
  6. Add lemon juice, vinegar, dill, dill pickle juice, salt and pepper. 
  7. Serve with a garnish of greek yogurt and dill. 

Instructions (for slow cooker) 

  1. Place vegetable broth, peeled and halved beets and potatoes, quartered onion, minced garlic and tomato paste in slow cooker and cook for 8-10 hours on low. 
  2. Use immersion blender to roughly blend the soup. 
  3. Add cabbage and carrots to the soup and leave to cook for an additional 45 minutes. 
  4. Add lemon juice, vinegar, dill, salt and pepper. 
  5. Serve with greek yogurt and dill.  

Free meal plan

 

Meal Plan

Month 9 Week 3


Happy Thanksgiving

Happy thanksgiving! This weekend I am thankful for food and for all of you! I know many of you will have lots of left over turkey so I wanted to provide an option for what to do with your leftovers! Dinner Day 4 Cheesy Turkey Zucchini Casserole is a great solution for using up your leftovers! I hope you enjoy this weeks free meal plan!

Wishing you all a wonderful Thanksgiving! Praying you are able to surround yourselves with friends and family to celebrate! 


 Diet Analysis

Kcal

Total

Breakfast

Snack 1

Lunch

Snack 2

Dinner

Day 1

1204

574

0

147

0

483

Day 2

1530

338

175

267

308

442

Day 3

1526

154/732

0

0

0

640

Day 4

729

345

0

0

0

384

 

Day 1

Day 2

Day 3

Day 4

Proteins (g)

60.8

69.06

 

30.27

Carbohydrates (g)

157.78

215.14

 

66.32

Fats (g)

40.62

47.44

 

38.62

Omega 6 (g)

3.31

3.7

 

5.71

Omega 3 (g)

0.31

0.25

 

3.97

Dietary Fiber (g)

14.68

23.76

 

14.27

Water (ounces)

60

60

60

80

Steps

Forgot Pedometer

Totally forgot pedometer  for the whole week!  🙁

   
Dietary Lows

(anything less than 50% of DIV)

Vitamin D 0.83 µg, Vitamin E 4.88 mg, Iron 8.66 mg Vitamin D 2.73 µg, Vitamin E 3.83 mg, Sodium alerted as high 2760.27 mg The day was thrown off with missing lunch and eating out All off from missing lunch

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 

Cottage Cheese Pancakes (574 kcal) 

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Thoughts: These pancakes were very dense, and not like your typically fluffy pancake texture. However, I was pleasantly surprised by these pancakes. I enjoyed the texture and would definitely consider making this again. I also feel that my cooking technique would be much better the next time around. The process was kind of tedious and I kind of over cooked the first few rounds. But I would definitely try to make them again. I enjoyed the flavour, and because they were so high in protein I was completely satisfied unit lunch. 5/5 

Adapted from: Yummy Addiction 

My portion 

  • 4 pancakes (made 14 pancakes all together) 
  • 1 tbsp maple syrup 
  • 1/2 cup kiwi
  • 1/2 cup mango 

Ingredients 

  • 450 g cottage cheese, dry curd (original recipe used just a well-drained cottage cheese) 
  • 2 eggs 
  • 4 tbsp pure maple syrup, plus an additional tbsp for serving 
  • 1/2 tsp vanilla extract
  • 1/4 tsp salt
  • 1 cup plus 2 tbsp all-purpose flour, plus additional 1/4 cup for dusting  
  • 1/2 tsp baking powder 
  • 2 tbsp coconut oil, melted 

Instructions 

  1. In a food processor combine cottage cheese, eggs, 4 tbsp syrup, and vanilla extract until almost smooth. 
  2. In a medium bowl combine together sifted flour (1 cup and 2 tbsp), salt, and baking powder. 
  3. Pour flour mixture into cottage cheese mixture and stir together with a spatula until just combine. Dough will be dense and sticky, not runny like usually pancake mix. 
  4. Warm cast iron or frying pan on medium-low heat. 
  5. Sprinkle the counter with flour and drop dough onto the counter a 1/4 cup at a time. Roll dough into a ball. Brush with coconut oil and flatten in frying pan. Fry until golden brown, about 1-2 minutes per side. 
  6. Continue step 5 until all the batter has been used up. As pancakes cook place in oven at 200 degrees F. to keep warm until ready to serve. 
  7. Serve with 1 cup fruit and maple syrup. 

Lunch 

Portobello pizza (147 kcal) 

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Thoughts: This was amazingly delicious! I don’t know why I thought I would not like this dish. I was expecting the mushroom to go soggy and not hold up very well for a pizza crust, but it was the perfect pizza crust. I will definitely make this again, it was fast and tasty! 5/5 

Ingredients (My Portion)

  • 1 Portobello mushroom cap, stem and gills removed 
  • 2 tbsp tomato paste 
  • 1 slice spicy genoa salami 
  • 1 tbsp red pepper, diced 
  • 20 g mozzarella cheese, grated 

Instructions 

  1. Preheat broiler 
  2. Spread tomato paste evenly on prepared mushroom cap. 
  3. Top with salami, red pepper, and mozzarella cheese. 
  4. Place in oven and broil for 7-10 minutes, or until cheese is golden brown and bubbly. 
  5. Serve and enjoy! 

Dinner 

Italian sausage & potato soup 

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Thoughts: This was very enjoyable! My hubby even went for seconds. I will make this again! It is your classic hearty comfort soup. 5/5 

Adapted from: Paleo Newbie

My portion 

  • 2 cups soup 
  • 2 greek yogurt biscuits (My batch made 17 biscuits)
  • 1/2 tsp butter/margarine 

Ingredients (soup made 14 cups all together) 

  • 2 tbsp extra virgin olive oil 
  • 450 g ground mild italian turkey sausage, casing removed 
  • 5 slices thick uncooked bacon, chopped 
  • 2 medium onions, diced 
  • 3 cloves garlic, minced 
  • 5 medium russet potatoes, peeled and cubed 
  • 3 medium carrots, peeled and sliced thin
  • 1 tsp italian seasoning 
  • 7 cups chicken broth 
  • 1/2 cup full fat coconut milk 
  • 3 cups spinach, chopped 
  • 2 tbsp basil, chopped 
  • 1/2 tsp cayenne pepper 

Instructions 

  1. Warm oil a large dutch oven or pot oven medium heat. Add onion, sausage, and bacon and stir until sausage and bacon are fully cooked and golden brown. 
  2. Drain excess fat from pot. 
  3. Add potatoes, carrots, and italian seasoning to the pot. Stir over medium heat to combine flavours for 5 minutes. 
  4. Pour in chicken broth and stir, gently scraping the brown bits from the bottom as you stir. 
  5. Reduce heat to a simmer and allow potatoes and carrots to cook until tender, about 15-20 minutes. 
  6. Add coconut milk, spinach and basil. Allow to simmer for 5 minutes. 
  7. Stir in cayenne to taste and serve with greek yogurt biscuits. 

Greek yogurt biscuits 

Thoughts: These are a family favourite! I always brush my biscuits with coconut oil and it is amazing! This time I replaces the milk with coconut milk since I had to open a full can for the soup. 5/5 

Original recipe: Healthy Recipes  

Ingredients (My batch made 17 biscuits) 

  • 2 cups flour 
  • 1 cup all purpose flour
  • 1 cup whole grain flour
  • 2 teaspoons sugar
  • 1 tablespoon baking powder
  • ½ teaspoon salt
  • 1 cup plain, low-fat Greek yogurt
  • ½ cup reduced-fat milk

Instructions

  1. Preheat oven to 425 degrees. Line a rimmed baking sheet with parchment paper.
  2. In a large bowl, whisk together the flour, sugar, baking powder and salt. Add the yogurt and ¼ cup of the milk and stir with a wooden spoon until dough forms. Transfer to a lightly floured counter top.
  3. Add up to ¼ cup more milk, and just until a dough forms, to the floury bits that were left in the bowl. Add this dough to the dough on the counter.
  4. Knead a few times, just until dough is smooth. It will be fairly sticky.
  5. You want to move quickly, so that the baking powder won’t lose its potency, roll the dough out, using a floured rolling pin, to 1-inch thick.
  6. Cut into 3-inch rounds. I used a floured drinking glass.
  7. Place 1-inch apart on the prepared baking sheet.
  8. Brush the top of each biscuit with a small amount of melted butter

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


Day 2 


Breakfast 

Broiled parmesan tomatoes with scrambled eggs (338 kcal)

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Thoughts: This was a very simple dish with lots of flavour. I usually have ketchup with my eggs, I know that may seem gross to some, but eggs need ketchup. Unfortunately ketchup is more sugar than tomato so it is not the healthiest condiment. The combination of the juicy parmesan roasted tomatoes with the eggs was so enjoyable that I did not even miss the ketchup! I would definitely make this dish again 5/5 

Ingredients (this was my portion) 

  • 2 medium tomatoes 
  • 1 tsp extra virgin olive oil 
  • 1/2 tsp balsamic vinegar
  • 1/4 tsp sea salt 
  • 2 tbsp parmesan cheese 
  • 2 eggs 
  • Pinch of dried basil
  • pinch of crushed red pepper flakes 
  • 1 orange 

Instructions 

  1. Preheat oven broiler and prepare a baking sheet with parchment paper. (Note: If your parchment paper cannot be used above a certain temperature do not use parchment paper if broiler exceeds that.) 
  2. Cut tomatoes into thick steaks.
  3. Brush oil on each of the tomato slices, top with balsamic, sea salt and parmesan cheese. 
  4. Place tomatoes in oven and broil for 10-15 minutes, or until tomatoes have reduced down and cheese is bubbly and golden brown. 
  5. While tomatoes are broiling warm a frying pan over medium-low heat. Spray pan with cooking oil. 
  6. Whisk eggs, basil, and crushed red pepper in a small bowl. Pour into pan and slowly cook, gently scraping the eggs up as they cook, until scrambled eggs are done. 
  7. Serve roasted tomatoes with scrambled eggs and fruit. 

Lunch 

Lentil crepes with mango chutney (267 kcal)

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Thoughts: The actual recipe I struggled with. I followed it pretty much exact, but my batter turned out way too runny. I was definitely not going to be using an ice cream scoop like the recipe recommended. I ended up adding 3/4 cup of cooked lentils (that was another thing, the recipe was not clear if the lentils should be cooked or not) and 3/4 cup rice flour to thicken. This worked great, until I had to flip the crepe, there was no binder to keep it together and it ripped when I tried to flip it. I ended up adding two eggs to the batter, which finally made a huge difference. I also discovered that I could not make the crepes my usual size, I had to make the smaller to handle them easier. I am undecided if I liked this dish. I honestly don’t know if I would make it again. Charley loved them! I do not think it is the crepe that I didn’t like, it was the mango chutney. I have never really been a huge chutney fan, unless it is on a samosa. I am just not sure what else to serve with these crepes other than chutney. The original recipe said to serve them with ketchup, which seems disgusting to me. I am open to ideas if you have any for me! The crepe itself was actually very tasty, but it needs something and I don’t think mango chutney or ketchup are the answer! 3.5/5 

My portion 

  • 4 crepes (Made 10 crepes in total)
  • 1 tbsp mango chutney 

Original recipe: Happily Spiced

Ingredients 

  • 1/4 cup lentils (I used 3/4 cup)
  • 1/4 cup rice flour (I used 3/4 cup)
  • 3/4 cup water 
  • 1/2 inch cube ginger 
  • 1/2 tsp cumin powder 
  • 1/2 tsp salt 
  • 1/2 tsp sugar 
  • 1/4 tsp cayenne pepper 
  • pinch of turmeric 
  • Prepare mango chutney or you can make your own 

Instructions 

  1. Mash lentils into a smooth paste with water and ginger. (I just put all of the ingredients in a food processor) 
  2. Add flour, cumin, salt, sugar, cayenne pepper, and turmeric and mix until batter is smooth. 
  3. Warm pan or skillet on medium heat. Spray with cooking oil. 
  4. Spoon about 1/4 cup of the batter onto the frying pan and spread out. You can spread the batter by lifting and turing the pan so that gravity distributes the batter in a circle. Or I use my mini Wilton spatula to spread the batter out. 
  5. Let crepe cook for approximately one minute. Flip crepe and cook the other side for an additional minute. 
  6. Serve with chutney. 

Snack 1 (175 kcal)

  • 1 Probiotic yogurt 
  • 1 apple 

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Dinner 

Slow cooker Mongolian Beef (442 kcal) 

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Thoughts: This was FANTASTIC!!! A new family favourite. I loved the beef cut that I selected, it was tender and easy to eat; not gristly . Charley dove right in and loved it. I love slow cooker meals! 5/5

Original Recipe: The Recipe Critic 

My portion 

  • 1/2 cup Mongolian Beef 
  • 1/2 cup coconut rice 
  • 1 cup sautéed bok choy and snow peas 

Ingredients 

  • 1 1/2 pounds Flank Steak (I ended up using beef prepared for Rouladen – inside round) 
  • 1/4 cup cornstarch 
  • 2 tbsp extra virgin olive oil 
  • 1/2 tsp garlic cloves, minced (I just used 3 garlic cloves more than a 1/2 tsp, but meh, garlic is good!) 
  • 3/4 cup say sauce 
  • 3/4 cup water 
  • 3/4 cup brown sugar 
  • 1 cup carrots, grated
  • Green onion, for garnish 

Instructions 

  1. Cut beef into thin strips. Place meat in a large ziplock bag and toss with cornstarch. Make sure meat is coated. 
  2. In the slow cooker mix together olive oil, garlic, soy sauce, water, sugar, and carrots. Add meat to the sauce and stir until beef is fully coated. 
  3. Cook on high for 2-3 hours or low on 4-5 hours. Beef should be fully cooked throughout and tender. 
  4. Serve with sautéed bok choy and snow peas over rice, and garnish with green onions and toasted sesame seeds. 

Snack 2 

Pumpkin Banana Bread (308 kcal) 

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Thoughts: We had bible study tonight and I always like to bring some sort of treat. I had all of these ingredients and it is fall so this seemed perfect! This recipe provided all of those wonderful autumn flavours that comfort your heart at this time of the year! I would make this again. However, nobody else seemed to notice, but I thought that I had noticed an unbalanced baking powder/ baking soda flavour, which I did not enjoy. I most likely did not mix it well enough out of fear for over stirring, but I would maybe try to adjust those quantities for the next time. I served this bread with Nutella and it was heavenly! 4/5 

Original Recipe: Real Housemoms 

My portion 

1/10th of a piece of loaf 

1 tbsp Nutella 

Ingredients 

  • 2 ripe bananas, mashed 
  • 2 eggs, beaten 
  • 1/3 cup coconut oil, melted and cooled 
  • 1 1/3 cup pumpkin puree 
  • 1/2 cup honey 
  • 1/2 cup sugar (I used coconut sugar) 
  • 2 1/2 cups flour (I used 1 1/2 cup all purpose flour and 1 cup whole wheat flour) 
  • 1 tsp baking soda 
  • 1 tsp baking powder 
  • 1/2 tsp salt 
  • 1 tsp cinnamon 
  • 1 tsp ground ginger 
  • 1 tsp ground nutmeg 
  • 1 tsp allspice 

Instructions 

  1. Preheat oven to 350 degrees F. Prepare a loaf pan by greasing it. 
  2. In a large bowl combine all wet ingredients: bananas, eggs, oil, pumpkin, honey, and sugar. 
  3. In a separate bowl combing together all the dry ingredients: flour, baking soda, baking powder, salt, cinnamon, ginger, nutmeg, and allspice. 
  4. Mix together the pumpkin mixture with the flour mixture, until just combined. 
  5. Pour mixture into greased loaf pan and bake for 1 hour, or until toothpick can be inserted and come out clean. 

Day 3 


Breakfast #1 

Pumpkin Banana Bread loaf (154 kcal) 

Thoughts: I was running around and just grabbed a slice of loaf to get something in my stomach. It was nice to have something I could grab quickly 4/5 

My Portion 

I had 1/2 a 1/10th slice 

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Breakfast #2 

Apple Cinnamon & Ricotta Crepes (732 kcal) 

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Thoughts: Um ………… life changing!!! This was fantastic! Definitely one of those breakfast recipes that could easily be served as dessert! In fact, it probably should be dessert. I will definitely make this again, but I would probably cut the amount of sugar in the apple filling by half or more. 5/5 

Original recipe: Tastes of Lizzy T’s

My portion 

  • 2 crepes (made 5 crepes all together) 
  • half the apple pie filling 
  • 1/4 cup ricotta mixture 

Ingredients 

Crepes

  • 3/4 cup + 2 tbsp whole wheat flour 
  • 1/2 cup apple cider
  • 1/2 cup whole milk (I used 2% milk) 
  • 1/4 tsp salt 
  • 1 tbsp sugar (I used coconut sugar) 
  • 2 tbsp butter, melted 
  • 2 large eggs 

Filling (I changed up the recipe for the filling from the original

  • 1/4 cup vanilla yogurt 
  • 1/4 cup ricotta cheese 
  • 1 tbsp maple syrup 
  • 3 tbsp butter
  • 3 medium apples, chopped (you can peel them if you wish) 
  • 3 tbsp brown sugar or coconut sugar (I would put only 1 tbsp in next time, 3 is way too much) 
  • 1 tbsp whole wheat flour 
  • 1 tsp cinnamon 
  • 1 tsp lemon juice 
  • 2-3 tbsp apple cider 

Instructions 

  1. Warm a frying pan on medium heat. 
  2. Add all of the crepe ingredients to the blender and mix throughly. (Batter should be very thin, if too thick add an additional tbsp of apple cider). 
  3. Spray pan with nonstick cooking spray. Pour 1/3 cup batter into the pan and quickly circle the batter around the pan (before it has a chance to cook to the pan) until pan is completely covered by batter.
  4. Allow crepe to cook 1-2 minutes and then flip to cook for an additional 30s to one minute on the opposite side. (If crepe starts to split when you try to flip it, allow it to cook for a moment longer). 
  5. Remove crepe to a plate and keep warm until ready to serve. Repeat step 3-4 until all the batter is used up. 
  6. In a cast iron skillet or frying pan prepare the filling by melting the butter. Add apples to the butter and stir. Add flour and stir until coated. Once coated include the sugar, cinnamon, lemon juice and cider. Cook until apples are tender. To thin liquid add additional cider if needed. 
  7. In a small bowl combine vanilla yogurt, ricotta cheese and maple syrup. 
  8. To serve place a crepe on a plate, scoop 1/4 cup ricotta mixture in the middle of the crepe, roll, and top with apple cinnamon goodness! 

Lunch

Thoughts: Today was insanity! I skipped lunch, but I had two breakfasts with a later breakfast so I was not really hungry for lunch, which was good because I had NO time to make lunch today! 

Dinner 

Thai Express Tom Yum Chicken Soup (640 kcal) 

Thoughts: As I mentioned today was crazy busy. After a busy day I ran to the mall to have my iphone fixed. I went to the mall early to run some errands and then to my appointment. I was not sure why I was expecting to just walk out after my 5:30 appointment and head home to make soup, but it did not work out that way. I was told to come back just before 9:00 pm to get my phone! Great!!! Charley and I ended up having dinner at the food court. My new healthy eating out option is the Tom Yum Soup from Thai Express. It was super filling, I could not even finish it! The regular soup broth is half the calories of the Tom Yum broth, but I loved the spiciness of the Tom Yum broth with the kick of lemon grass! I will definitely select this option again. 5/5 Unfortunately when I went to take a picture of my meal I realized the whole reason I was there in the first place was because my phone was being fixed :(! So here is my mental picture for you: 


Day 4 


Breakfast 

Pumpkin pie for breakfast (345 kcal) 

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Thoughts: Today was Charley’s last day of swimming lessons so we had to be out of the house fast. Whenever I need a fast meal in the morning, overnight chia breakfasts are my go to! I was inspired by the thanksgiving weekend when I whipped this one up! I hope you enjoy! I really liked this recipe and would make it again. The granola ‘crust’ with the pumpkin pie ‘filling’ was a fantastic combination. 5/5 

My Portion 

  • 1/4 cup granola
  • 1 cup pumpkin pie filling (Made 3 cups of filling) 

Ingredients

  • 1/2 cup pure pumpkin puree 
  • 1/4 cup vanilla greek yogurt  
  • 6 tbsp chia seeds 
  • 1 cup vanilla almond milk 
  • 1 tsp cinnamon 
  • 1/2 tsp pumpkin pie mix spice 
  • 1 tsp vanilla 
  • 3 tbsp maple syrup 
  • 3/4 cup granola (you can make your own or use a prepared granola, just be aware nutritional analysis will vary)

Instructions 

  1. In a medium/large bowl combine all the ingredients except the granola. 
  2. Once all of the ingredients are well combined cover bowl and place in refrigerator over night. 
  3. In the morning pour 1/4 cup granola in the bottom of a bowl. Top with 1 cup pumpkin pie filling and a dollop of whip cream if you desire. Enjoy! 

Lunch

Thoughts: I am so ashamed! I skipped lunch for the second time in a row! I know how terrible that it is! Here is hoping I am more organized next week. Fail! 

Dinner 

Cheesy turkey zucchini casserole (384 kcal) 

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Poor monkey experiencing the down side of onions! I felt terrible watching her cry in confusion to what was going on, but it was the most adorable thing I have ever seen! She was determined to help prep the onions!

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Thoughts: Happy thanksgiving! This thanksgiving I am thankful for food and for all of you! I know many of you will have lots of left over turkey so I wanted to provide an option for what to do with your leftovers! This was very enjoyable! Probably because it was not the healthiest meal I have had on the blog, but I would definitely make this again! The crunchiness of the stuffing with the creaminess of the sauce and the saltiness of the cheese is FANTASTIC!!! A great solution to using up your leftovers! Wishing you all a wonderful Thanksgiving, praying you are able to surround yourselves with friends and family to celebrate! 5/5 

Original recipe: Eazy Peazy Mealz 

My portion 

1/8th the casserole 

Ingredients 

  • 2-3 cups leftover stuffing or 1 6 ounce box of stuffing mix, stove top
  • 1/2 cup melted butter 
  • 2 cups (2 medium or 1 large) zucchini, chopped and cubed 
  • 3 cups cubed turkey, (or rotisserie chicken if you do not have leftover turkey) 
  • 1 10 oz can cream of mushroom soup 
  • 1/4 cup nutritional yeast (I added this to enhance the cheese flavour and increase the nutrient density) 
  • 2 medium onions, chopped 
  • 1 tbsp extra virgin olive oil 
  • 1/2 cup heavy whipping cream (I used 2% milk) 
  • 1 cup shredded cheddar cheese mix  

Instructions 

  1. Preheat oven to 350 degrees F. 
  2. In a medium-hot frying pan add oil and chopped onions. Sauté until onions are tender and translucent. 
  3. In a large bowl mix together soup, nutritional yeast, and milk together. 
  4. Add cubed turkey, zucchini, and sautéed onions to the sauce and combine together. 
  5. In a separate bowl mix stuffing with butter. 
  6. Place half of the stuffing mixture in with the turkey and soup mixture. Reserve the other half of the stuffing. 
  7. Pour turkey mixture in a greased casserole dish. 
  8. Top with stuffing and place oven to bake uncovered for 40-50 minutes. Until casserole is golden brown and bubbly. Enjoy! 

Meal Plan

Southern comfort food and dill pickle soup

Month 9 week 1 Free Meal Plan

Sorry my meal plans have been running so late! I am finally finished the one course that I was working on. I hope you enjoy this weeks meal plan, Enjoy!


Nutritional Analysis

Kcal

Total

Breakfast

Snack 1

Lunch

Snack 2

Dinner

Day 1

1527

422

0

463

224

418

Day 2

1855

582

0

562

295

419

Day 3

1544

503

0

219

0

822

Day 4

1314

439

0

606

0

269

 

Day 1

Day 2

Day 3

Day 4

Proteins (g)

68.73

83.74

94.54

73.49

Carbohydrates (g)

178.62

235.58

159.8

191.39

Fats (g)

68.71

71.3

64.7

30.65

Omega 6 (g)

8.41

10.06

9.47

1.28

Omega 3 (g)

1.35

2.45

1.7

0.27

Dietary Fiber (g)

33.76

25.64

25.95

18.22

Water (ounces)

50

60

60

60

Dietary Lows

(anything less than 50% of DIV)

Vitamin B12 1.07 µg, Vitamin D 0.82 µg, Vitamin A 283.55 µg, Calcium 468. 42 mg, Iron 7.25 mg Vitamin B12 1.14 µg, Vitamin C 31.82 mg, Vitamin D 5.54 µg, Sodium alerted as high Vitamin D 0.37 µg, Vitamin E 5.98 mg, Sodium was alerted as high Inaccurate due to lunch

Day 1 


 Breakfast 

Pina Colada Smoothie with toast and peanut butter (422 kcal) 

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Thoughts: How can you go wrong when bananas, pineapple, and coconut are blended together?…..That is right, you can’t!!! 5/5 

Ingredients  (My Portion) 

  • 1/2 Banana
  • 1 tbsp unsweetened shredded coconut 
  • 1 cup frozen pineapple 
  • 1/4 cup vanilla greek yogurt 
  • 3/4 cup coconut milk beverage 
  • 2 slices whole grain bread, toasted 
  • 1 tsp butter/margarine 
  • 1/2 tbsp peanut butter 

Instructions 

  1. In blender mix together banana, coconut, pineapple, yogurt, and coconut milk until smooth. 
  2. Pour into a glass and serve with toast. 

Lunch 

Tomato Avocado Melt (463 kcal) 

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Thoughts: I don’t know why I expected not to like this dish, but it was very enjoyable! I would definitely make it again! The creaminess of the avocado with the saltiness of the cheese and the freshness of the tomato was delightful! 5/5 

Original Recipe: My Recipe Magic 

Ingredients (My Portion) 

  • 2 slices whole grain bread 
  • 1 tbsp mayonnaise (I used balsamic mayonnaise) 
  • Pinch of Cayenne pepper, to taste (Since I used balsamic mayo I did not add this) 
  • 1 Roma tomato, thinly sliced 
  • 1/2 avocado, thinly sliced 
  • 30 g mozzarella cheese, thinly sliced 

Instructions

  1. Preheat oven broiler.
  2. Spread each slice of bread with 1/2 tbsp of mayonnaise. 
  3. Top with avocado, tomato, and cheese. 
  4. Place on baking sheet and place in oven. Broil until bread is nicely toasted and cheese is melted and bubbly. Approximately 3-5 minutes. (Do not walk away, keep a very close eye on your melt, can burn very quickly under the broiler). 
  5. When golden brown serve and enjoy! 

Snack (224 kcal) 

Thoughts: I was so curious when I saw cotton candy grapes at the grocery store; I just had to try them! It is the craziest food experience ever, and they definitely spark a conversation! We had company over and went through an entire bag in like 15 minutes! They are the latest hollywood craze and I can see why 5/5

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Dinner 

A ‘healthier’ take on a classic southern dinner (418 kcal)

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Thoughts: This may be one of my new favourite dishes to prepare! This is definitely not one of the healthiest recipes on my blog, but it was so nice to have a comfort food treat that I did not feel very guilty about! I loved how crunchy the coating was on chicken and the flavour was ridiculous! I will definitely make this dish again (however I will not make the same mistake with the mashed potatoes next time, you can read more about that disaster down below) 10/5

Original Recipe: The Recipe Rebel 

My portion 

  • 3 chicken strips (90 g) 
  • 1/2 cup mashed potatoes 
  • 1/2 cup corn
  • 1 cup mixed greens 
  • 1/2 tbsp dressing 

Ingredients 

  • 6-8 chicken breasts, cut into strips
  • 6 tbsp butter (yes I know!!! I said healthier not healthy!) 
  • 2 cups flour (I doubled the recipe because I was cooking for company. However, there was 1 1/4 cups of flour leftover. I would recommend not doubling the flour and seasoning amount if you double the chicken, maybe just an increase of 1.5). 
  • 1/2 tsp salt 
  • 1 1/2 tbsp Mrs. Dash 
  • 2 tsp paprika 

Instructions 

  1. Preheat oven to 400 degrees F.
  2. Combine flour, salt, Mrs. Dash (or your preferred seasoning), and paprika in a large ziploc bag. 
  3. Add chicken to flour mixture and mix vigorously, until chicken strips are all evenly coated with the mixture. 
  4. Place butter on a baking sheet and put in oven until butter has melted. 
  5. Remove baking sheet from oven and carefully place your chicken on it. Bake 10- 12 minutes, flip with tongs and bake on the other side for another 10-12 minutes, until chicken is golden brown and completely cooked; no longer pink on the inside, and juices run clear. (I was lazy, I really should have used two baking sheets, my chicken strips were pretty crowded on my baking sheet, still worked out fine, but next time I would use two trays). 
  6. Place chicken strips on a paper towel lined plate. Serve immediately. 

Note: I served with mashed potatoes, corn, and my usual go-to simple green salad. 

COOKING LESSON: I thought I was being an absolute genius using my electric hand-held blender to mash my potatoes….DON’T always mash by hand or with a ricer!!! I learned the hard way that using a hand held blender to mash potatoes activates the starches too aggressively and turns gives your potatoes that gluey texture! Once they develop that gluey texture it is impossible to fix them! 


Day 2 


Breakfast 

Overnight smoothie and hardboiled egg (582 kcal) 

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Thoughts: I was slightly baffled by this recipe. It was delicious, but the texture and temperature threw me for a loop. I felt like I was drinking brownie batter. You could pour this smoothie into a boing dish, throw it in the oven and have the most delicious brownies (maybe not, but that is how it tastes)! If I were to make this again, I would add almond milk ice cubes when blending all the ingredients the next morning. Great flavour, just needs to be colder and have a better texture. However, the potential for an amazing smoothie is definitely there! This is also a great option if you need to feel full forever! This was very satiating! I also enjoyed how quick it was to prepare in the morning. An excellent breakfast for on-the-run mornings 3.5/5!  

Original recipe: Running with Spoons 

Ingredients (My portion 

  • 1/2 cup rolled oats 
  • 1 tbsp, chia seeds 
  • 1 tbsp, natural peanut butter 
  • 2 tbsp unsweetened cocoa powder 
  • 1 cup unsweetened vanilla almond milk (I used 1 2/3 cups unsweetened chocolate almond milk)
  • 1 tbsp, maple syrup 
  • 1/2 tsp, vanilla extract 
  • 1 egg, hardboiled 

Instructions 

  1. Into a bowl combine oats, chia seeds, peanut butter, cocoa powder, 1 cup almond milk (I added the 2/3 cup the next morning), syrup, and vanilla extracts. Make sure everything is mixed well together. 
  2. Cover and refrigerate overnight. 
  3. The next morning, pour the ingredients together in blender and blend until smooth. This is when I added the additional 2/3 cups almond milk. Depending on your preferred consistency you can add more of less milk. Serve with hardboiled egg, enjoy! 

Lunch 

Crispy chicken balsamic and goat cheese wrap

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Thoughts: This was Fantastic!!! I was able to prepare this gourmet wrap it in under 5 minutes! Loved it and would definitely make it again. I left the chicken cold and it was perfect! 5/5 

Ingredients (My portion) 

  • 1 whole grain tortilla 
  • 90 g fried chicken strips, leftover from the night before 
  • 20 g goat cheese 
  • 1 cup spinach and arugula mix 
  • 1 tbsp balsamic dressing 
  • 3 cherry tomatoes, halved 
  • 1/8th avocado, slices 

Instructions 

  1. In a small bowl toss mixed greens with balsamic dressing. Set aside. 
  2. Top tortilla with crumbled goat cheese, followed by mix greens, cherry tomatoes, avocado and chicken. 
  3. Wrap and enjoy! 

Dinner 

Dill pickle soup (419 kcal) 

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Someone couldn’t wait for dinner!

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Thoughts: Despite the few changes that I would make (mentioned in the note below), this recipe has become a new family favourite! I was so baffled by this recipe at first, I was undecided if I liked it, I kept taking a bite trying to decide, then I realized the whole bowl was gone! My husband took some leftovers to work, it sounds like after the entire office tried it, I also have their thumbs up for this dish as well! I will be making this new family favourite comfort dish again! 10/5! 

Original recipe: The Noble Pig

My Portion 

2 cups soup 

2 biscuits 

1/2 tsp butter

Ingredients 

  • 5 1/2 cups chicken broth 
  • 1 3/4 lbs russet potatoes, peeled and quartered 
  • 2 cups chopped carrots, diced small
  • 1 cup chopped dill pickles, diced small 
  • 1/2 cup unsalted butter 
  • 1 cup all-purpose flour 
  • 1 cup sour cream (I used plain greek yogurt) 
  • 1/4 cup water 
  • 2 cups dill pickle juice 
  • 1 1/2 tsp Old Bay seasoning 
  • 1/2 tsp coarsely ground pepper 
  • Garnish: sliced dill pickles 

Instructions 

  1. In a large dutch oven combine broth, potatoes, carrots, and butter. Bring to a boil and cook until potatoes are pork tender. 
  2. Add pickles and continue to boil. 
  3. In a medium bowl combine together flour, sour cream (or greek yogurt), and water to make a paste. 
  4. Quickly whisk sour cream mixture into soup 2 tbsp at a time. This will break down some of the potatoes. (Note: The original recipe said that you will see some clumps of flour, but that they will break down with the whisking and boiling, they do not! It was fine because it almost made dumplings in the soup. If I were to make this again, I would only make about a 1/3 of the thickener, it was too much. Especially the next day after it sat, the soup was way too thick, I had to add more broth). 
  5. Add pickle juice, Old Bay, pepper, and cayenne. Cook 5 more minutes and remove from heat. Serve immediately with greek yogurt biscuits. 

Dessert (295 kcal) 

  • Apple pie 
  • 1/2 cup frozen yogurt 

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 Day 3 


 Breakfast 

Cinnamon bun rolled oats (503 kcal) 

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Thoughts: This was really enjoyable! I would definitely make this again. Additional milk at the end is definitely a must. The pecan glaze was fantastic, perfectly sticky, and ooey gooey! 5/5 

Adapted from: The Big Man’s World 

Ingredients (This was my portion, but I only had half of the pecan glaze) 

  • 1/2 cup rolled oats 
  • pinch of sea salt 
  • 2 tbsp coconut palm sugar
  • 1 tsp Cinnamon 
  • 1 cup coconut milk beverage 
  • 1 large egg white 
  • 1 tbsp coconut flour 
  • 1/4 cup pecans 
  • 1 tbsp flaxseed 
  • 1 tbsp maple syrup 
  • 1 tbsp honey 
  • 1 cup mixed berries

Ingredients 

  1. To prepare the glaze combine, pecans, flaxseed, maple syrup, and honey in a small sauce pan on medium heat. 
  2. Bring to a boil for 30s to a minute. Remove from heat and let sit. Allow to cool while you prepare porridge. 
  3. To prepare porridge combine rolled oats, sea salt, cinnamon, coconut sugar, coconut milk, egg white, and coconut flour in a large bowl. 
  4. Cover and place in microwave for 2 minutes. Stir, and microwave for an additional 1 minute. Serve with an additional 1/2 cup coconut milk and top with sticky pecan glaze. 

Lunch 

Leftover dill pickle soup (219 kcal)

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Thoughts: Clearly I enjoyed this dish! It was very thick as it sat so I added 1/2 cup broth with 1 cup soup. 5/5 

Snack 

  • Crispy minis caramel drizzle 
  • Probiotic yogurt 

Dinner 

Spaghetti squash Lasagna (822 kcal) 

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Thoughts: You can never go wrong with lasagna. Especially when one of the main ingredients is guilt-free, good-for-you spaghetti squash! I could easily eat this every single day. 5/5

Original Recipe: Ari’s menu 

My portion 

1 spaghetti squash lasagna 

1 cup mixed greens 

1/2 tbsp prepared balsamic dressing 

Ingredients 

  • 1 spaghetti squash, cut in half with seeds scraped out  
  • 2 tbsp extra virgin olive oil, divided 
  • salt and pepper 
  • 1 onion, chopped 
  • 4 cloves garlic, chopped 
  • 400 g lean ground turkey breast 
  • 450 g turkey sausage 
  • 28 oz can crushed tomatoes 
  • 2 tsp dried oregano 
  • 2 tsp dried basil 
  • 2 tsp crushed red pepper flakes 
  • 1/2 cup part skim ricotta cheese 
  • 1/2 cup nonfat cottage cheese, dry curd 
  • 1 cup shredded part skim mozzarella cheese 

Instructions 

  1. Preheat oven to 400 degrees F. 
  2. Brush spaghetti squash with extra virgin olive oil and season with salt and pepper. 
  3. Place spaghetti squash face up on baking sheet. Cook for 1hr to 1 hr 30 minutes (dependent on size) until squash is tender and can be pulled apart easily with a fork and remove from oven. 
  4. While squash is cooking prepare the filling. In a large pan, sautee onion and garlic in 1 tbsp extra virgin olive oil over medium heat until onions are translucent and garlic is fragrant. Add ground turkey and turkey sausage (sausage meat removed from casing). Cook until browned. When meat is cooked add crushed tomato, basil and oregano. When sauce begins to bubble reduce to a simmer. 
  5. In a small bowl gently combine together ricotta cheese and cottaged cheese. 
  6. To assemble lasagna, fill cooked spaghetti squash with a layer of ricotta cheese mixture, then a layer of meat sauce, followed by a layer of mozzarella. Repeat one more layer of each component. 
  7. Turn oven to broil and place spaghetti squash back under the broiler. Allow cheese to bubbler and turn golden brown. Remove from oven and serve with simple green salad. 

 Day 4 


 Breakfast (439 kcal) 

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Thoughts: Charley and I were rushing out the door to get to swimming lessons so the day in general is pretty lame for fun and innovative recipes. For I quickly grabbed a banana, a Special K strawberry bar, and a slice of blueberry, banana, coconut bread prepared the week before (defrosted a slice). 

Lunch (606 kcal)

Edo Chicken Yakisoba with extra veggies

Thoughts: Grandma came to watch Charley’s swimming, so we out for lunch afterwards. I had the Chicken Yakisoba from Edo with only 1 scoop of teriyaki sauce and extra vegetables. It is one of my favourite healthy fast food options. 5/5 

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Dinner 

Caramelized Chili Basa Fillet (269 kcal)

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Charley loves helping me prep asparagus!

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Thoughts: I would consider trying this method to prep a white fish again, but our experience was terrible. My hubby was trying to be frugal at the grocery store, (bless his heart) so he thought it would be a great idea to buy frozen Basa filets for $5.00. I was skeptical. Our fish had the worst texture ever, it was a mushy disaster! Yuck. I am sure the recipe itself was great, but our ingredients sucked. I don’t thin it would be fair to give this recipe a rating because it was doomed to fail from the start! 

Original recipe: Group Recipes 

My portion 

  • 75 g Basa filet 
  • 1/2 cup rice 
  • 7 asparagus spears 

Ingredients 

  • 2 Basa fish fillets 
  • 2 tsp garlic, minced 
  • 3 tbsp sweet chilli sauce 
  • Fresh lemon juice 
  • Salt 

Instructions 

  1. Preheat oven broiler. 
  2. Line a broiler pan with aluminum foil. Spray with non-stick cooking spray. 
  3. Season pan with salt and scattered drops of fresh lemon juice. 
  4. Lay fish fillets on prepared pan. 
  5. Gentle massage one tsp of minced garlic into each filet. 
  6. Brush each filet with 1 1/2 tbsp sweet chilli sauce 
  7. Broil fish until filet turns white, sweet chilli sauce caramelizes, and fish becomes flaky. 
  8. Serve with asparagus and rice.