10 Month Weight loss Update

10 Month Weight loss Update

Again not drastic changes from the 8 months to 10 months, but this is why I am so glad that I have taken photos along the journey. I definitely notice a change in my hips and legs from the 8 month update to the 10 month update. Here are my results.

All changes have been purely through the meal plans that I have shared from the beginning of this blog with no exercise. My steps per day usually average 3000. Anymore than that my heart really starts to bother me. With no exercise, and still being able to enjoy bacon, cheese, bread and birthday cake I am very happy and encouraged by these results. #nophotoshop #thisisreallife


 

Before 1
Start
DSC_0578
8 month update
More recipes and free meal plans @fitlessflavor-21
10 month update
Before 2
Start
DSC_0600 2
8 month update

 

More recipes and free meal plans @fitlessflavor-22
10 month update
Before 3
Start
DSC_0593
8 month update
More recipes and free meal plans @fitlessflavor-23
10 months update
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 11 Week 1 & 2 – Free Meal Plan

Month 11

Week 1 & 2 Free Meal Plan

Hi Friends! I have missed you! Sorry I did not post last week! Life has been busy! But good busy and I cannot wait to tell you all about it, hopefully soon! I am still trying to iron out a few details! The blog may be a bit slow for the next couple of weeks, but I hope you agree it is worth it! To my American readers I hope you had the most wonderful Thanksgiving! I hope you enjoy this weeks as well as last weeks free meal plan! But in all honesty they are arguably more recipes than a meal plan!


 Nutritional Analysis

These past two weeks my plan has been far from my usual thought out meals. I did not see the point in sharing detailed nutrient breakdown since I was definitely short for each day in key nutrients. But I did share caloric intake for each recipe.


Month 11 Week 1 

Day 1 


Breakfast

Pomegranate Parfait (204 kcal) 

DSC_1008

DSC_1006

Thoughts: This was a very satisfying breakfast. I enjoy pomegranates and they are so good at this time of year. I know the texture is not for everyone, but I would have this again. 4/5 

Ingredients (This was my portion) 

  • 1/2 pomegranate, deseeded 
  • 1/2 cup vanilla greek yogurt 
  • 1 tbsp granola 
  • 1 tsp honey 

Instructions 

1. Layer parfait with half pomegranate seeds on the bottom of the parfait. Topped with yogurt and the rest of the pomegranate arils. Top with granola and drizzle of honey. Enjoy! 

Lunch 

Ham pita (268 kcal) 

DSC_1015

Thoughts: This was just a classic sandwich. With grainy mustard how can you go wrong?! So yummy! 4/5 

Ingredients (My portion) 

  • 1 whole grain pita 
  • 1 tbsp mayonnaise 
  • 1/2 tbsp grainy mustard 
  • 10 g double smoked cheddar cheese 
  • 2 slices black forest ham
  • 1/2 cup butter lettuce

Instructions 

  1. Open pita and spread mayonnaise on the inside. Top with grainy mustard. 
  2. Layer cheese, ham, and butter lettuce. 
  3. Close pita, wrap and enjoy!  

Dinner 

Slow cooker farmer’s sausage with warm potato salad (493 kcal) 

More recipes and free meal plans @fitlessflavor-3

Thoughts: Before the blog this was always one of our go-to dinners! And a family favourite at family functions. Your portion size cannot be large with farmer’s sausage, but a small amount is very satisfying and delicious! You can get farmer’s sausage in bulk at Costco. I also made warm German potato salad, but mine is terrible in comparison to Jord’s Great Oma’s recipe! I would have just made her recipe, but I don’t feel good about sharing family recipes that are not my own. So I thought I would give it a try! While it was still tasty, it did not satisfy my craving for the original warm German potato salad! 4/5 

My portion 

  • Just over half a sausage 
  • 1/4 cup sauerkraut
  • 3/4 cup potato salad 
  • 1 1/2 cups green salad (kale, swiss chard, spinach, arugula) 
  • 1/2 tbsp balsamic dressing

Ingredients 

  • 2 cups sauerkraut 
  • 500 g Farmer Sausage 
  • 5 medium potatoes, peeled and chopped 
  • 1 medium onion, chopped 
  • 4 slices prosciutto 
  • 4 tbsp white vinegar 
  • 4 tbsp water 
  • 1 tsp onion powder 
  • 1 tsp garlic powder

Instructions 

  1. Place sauerkraut in slow cooker with sausage and cook on low for 6-8 hours or 4-5 hours on high. 
  2. Boil potatoes until fork tender. 
  3. In a small bowl mix together vinegar, water, onion powder, and garlic powder. Set aside. 
  4. Sauté onion until fragrant and translucent. Add prosciutto and sauté with onion for a couple of minutes. Add cooked potato to frying pan along with vinegar mixture. Cook for an additional couple of minutes and serve with a simple green salad. 

Day 2 


Breakfast 

Breakfast Quesadilla (518 kcal) 

More recipes and free meal plans @fitlessflavor-5

More recipes and free meal plans @fitlessflavor-7

Thoughts: Fantastic! 5/5 

Ingredients 

  • 1 whole grain tortilla 
  • 1 tbsp Nutella 
  • 1 tbsp unsweetened shredded coconut 
  • 1/2 banana 
  • 1/4 cup raspberries 
  • 1/2 tbsp coconut oil 
  • 1 hardboiled egg 

Instructions 

  1. Spread nutella on half a tortilla. Top with banana’s, coconut, & raspberries. 
  2. Warm a pan with coconut oil. 
  3. Warm tortilla in pan with oil and brown 2 minutes on both sides.

Note: I used frozen raspberries, which made it a bit runny, but still tasty. 

Lunch 

Chipotle tuna melt (539 kcal) 

More recipes and free meal plans @fitlessflavor-8

Thoughts: At first I was unsure of this dish. After the first bite I thought chipotle with tuna was an epic fail, but I managed to finish the entire dish, so I think it worked! 4/5 

Ingredients 

  • 1 can tuna 
  • 2 tbsp mayonnaise 
  • 1/4 -1/2 tsp chipotle seasoning depending on your preferred spice level 
  • 2 slice whole grain bread 
  • 35 g cheddar cheese, sliced 

Instructions 

  1. In a medium bowl mix together tuna with mayonnaise and chipotle seasoning. 
  2. Spread tuna on top of bread, top with cheese and broil for 2-3 minutes. 

Dinner 

one pan pork dish (511 kcal) 

More recipes and free meal plans @fitlessflavor-10

More recipes and free meal plans @fitlessflavor-11

More recipes and free meal plans @fitlessflavor-12

More recipes and free meal plans @fitlessflavor-13

More recipes and free meal plans @fitlessflavor-14

Thoughts: I just ran through my pantry to see what I had and this dish was born. I love one pot dishes! The quinoa was fantastic! I would definitely make this dish again. However, I would probably used a different cut of pork. The sirloin cut was a bit gristly. 5/5  

My Portion: 1/2 pork sirloin, 1/2 cup quinoa, 1 1/2 cups mixed green salad, 1 tbsp salad dressing 

Ingredients 

  • 1 tbsp extra virgin olive oil 
  • 2 pork sirloins 
  • 1 large can diced tomatoes 
  • 1 cup coconut milk 
  • 1/4 tsp crushed red chilli flakes 
  • 1/4 tsp basil dried 
  • 1/2 tsp onion powder 
  • 1/2 tsp garlic powder 
  • 1 cup quinoa trio blend 

Instructions

  1. Warm a braiser over medium-high heat with oil. When pan is hot add pork to pan and sear, cook for 2-3 minutes; do not move pork. After 2-3 minutes of searing flip meat and sear on the other side for an additional 2-3 minutes. 
  2. After pork has seared add tomatoes, coconut milk, red chilli flakes, basil, onion powder, garlic powder and quinoa. Reduce heat to a simmer and cover. Allow to cook 15-20 minutes; until quinoa has cooked, nice and fluffy! Serve. 

 Day 3 


 

Thoughts: I promised I would be honest about my journey and today was a fail. I skipped breakfast, had a veggie burrito for lunch from Taco Time, and I had cereal for dinner. So ya….that happened! I try my best to encourage and inspire others clearly! I hope my honesty will also be inspiring! 


Day 4 


Breakfast 

Cereal (266 kcal) 

More recipes and free meal plans @fitlessflavor-15

Thoughts: Yes so this happened two days in a row! I had 1 1/4 cup cereal, 1/2 cup milk, 1 cup fruit 

Lunch 

Mini Naan Bread Pizzas  (358 kcal) 

More recipes and free meal plans @fitlessflavor-17

Thoughts: It was getting to the end of the week, I was low on groceries so I made simple mini naan bread pizzas. Charley really enjoyed them. Fast, simple, tasty! 5/5 

Ingredients (my portion) 

  • 2 Mini whole wheat naan bread 
  • 1 tbsp Tomato paste 
  • 2 slices deli ham 
  • 20g cheese 
  • 2 cups spinach, swiss chard, kale, arugula 
  • 1 tbsp balsamic dressing 

Dinner 

Tomato and cheese Chicken bake (406 kcal) 

More recipes and free meal plans @fitlessflavor-18

More recipes and free meal plans @fitlessflavor-19

More recipes and free meal plans @fitlessflavor-20

Thoughts: This dish was purely inspired by the leftover tomato paste from lunch. It was incredible! I would definitely make this again! And I would definitely use this technique to stuff my chicken breast again (depending on the filling of course). The process was a lot less messy and faster. I served the chicken with left over quinoa from the all in one pork dish. It was the perfect dinner! 5/5 

Ingredients (my portion) 

  • 75g chicken breast 
  • 1 tbsp tomato paste 
  • 1 tbsp parmesan cheese 
  • 1 tbsp mozzarella cheese 
  • 1 1/2 cups simple green salad (spinach, arugula, kale, swiss chard) 
  • 1/2 tbsp balsamic dressing 

Instructions 

  1. Preheat oven to 350 degrees. 
  2. Put chicken breast in oven unseasoned and cook for 15-20 minutes, or until chicken is completely cooked; no more pink and juices run clear. 
  3. Cut chicken breast in half, spread tomato paste on half and top with parmesan. Top with other half of chicken breast, and sprinkle with mozzarella cheese. Place chicken back in oven under broil for 2-3 minute; until cheese is golden brown and bubbling. Serve!  

 Month 11 week 2 

Day 1


 Breakfast

Oatmeal Blueberry pancakes (240 kcal) 

More recipes and free meal plans @fitlessflavor-4

More recipes and free meal plans @fitlessflavor

More recipes and free meal plans @fitlessflavor-2

More recipes and free meal plans @fitlessflavor-3

More recipes and free meal plans @fitlessflavor-5

Thoughts: Super yummy! I will definitely make these again. 5/5 

My Portion: 

  • 6 pancakes (Recipe made 12) 
  • 3 tbsp blueberry syrup 

Original pancake recipe: Ambitious Kitchen 

Ingredients 

  • 1/2 cup gluten free rolled oats 
  • 1/2 tsp baking powder 
  • 1/3 cup vanilla greek yogurt 
  • 1/2 medium ripe banana 
  • 1 egg 
  • 1/2 tsp vanilla 
  • 1 1/2 cups frozen blueberries 
  • 1 tsp honey 

Instructions 

  1. Warm oven to 200 degrees F. 
  2. In a small sauce pan warm blueberries and honey on low heat. Stir until blueberries begin to melt. Once there is enough liquid reduce to lowest heat and simmer while you prepare the pancakes. Be sure to stir syrup every few minutes. If syrup is not thick enough add 1 tsp of cornstarch. 
  3. Place all ingredients in a blender, except blueberries and honey. Blend until smooth. 
  4. Warm a pan on medium-low heat. 
  5. Pour 2 tbsp of batter per pancake. (I made three pancakes at a time, be careful not to over crowd the pan). 
  6. Cook pancake until you start to see bubbles coming up through the batter, and the sides of the pancake are starting to look dry, about 2-3 minutes. Flip and cook pancake for an additional 1-2 minutes. Remove pancakes from pan and keep warm in oven. 
  7. Repeat steps 4-5 until all the batter has been used up. 
  8. Serve pancakes with blueberry syrup. 

Lunch 

I did not really have an official lunch today, I kind of just snacked from breakfast to dinner. I snacked on turkey breast, cheddar cheese, mandarin oranges, apple slices….so pretty much all of Charley’s snacks. 

Dinner 

Maple Dijon Chicken (268 kcal) 

More recipes and free meal plans @fitlessflavor-9

More recipes and free meal plans @fitlessflavor-6

More recipes and free meal plans @fitlessflavor-7

More recipes and free meal plans @fitlessflavor-8

Thoughts: Hands down I will definitely make this recipe again! It was delicious and all of the marinade ingredients are a staple in our house. Chicken thighs are also such a wonderful option if you are trying to watch your grocery budget and they are yummy! 5/5 

Original Recipe: Budget Bytes

My Portion 

  • 1 chicken thigh 
  • 2 cups mixed green salad (swiss chard, kale, spinach, arugula) 
  • 1 tbsp salad dressing 
  • 1 cup roasted potatoes (roasted for 1 hour in oven with 2 tbsp olive oil, chopped bell peppers, and chopped onion) 

Ingredients 

  • 1/4 cup Dijon mustard 
  • 2 tbsp real maple syrup 
  • 1 tbsp olive oil 
  • 2 tsp soy sauce 
  • 1 clove garlic, minced 
  • 1/2 tbsp dried rosemary, chopped  
  • 2 lbs boneless, skinless chicken thighs 

Instructions 

1, Preheat oven to 375 degrees F. 

2. In a small bowl combine mustard, syrup, oil, soy sauce, garlic, and rosemary. 

3. Prepare an 8×8 casserole dish by spraying with non-stick cooking oil. 

4. Place chicken thighs in a single layer in dish. Completely cover chicken with marinade.

5. Bake chicken for 45-60 minutes or until chicken is golden brown. Before serving baste chicken, using a spoon, with sauce. 


Day 2 


Breakfast 

Coconut quick oats (297 kcal) 

More recipes and free meal plans @fitlessflavor-10

Thoughts: I love quick oats in the morning, you can be so creative, they are super fast to prepare, and keep you full all morning. I kept this very simple with only 4 ingredients! 5/5 

Ingredients (this was my portion) 

  • 1/4 cup quick oats 
  • 1/2 cup coconut milk 
  • 1 tsp flax seeds 
  • 1 tsp unsweetened dried coconut 

Instructions 

  1. Mix flax seeds, coconut milk, and oats in a medium microwave safe bowl. 
  2. Warm oats for 2 minutes. Top with dried coconut and some additional milk if desired. 

Lunch 

BBQ Chicken Pizza (400 kcal) 

Thoughts: I have made this recipe on the blog before. It is a great option for when you need to prepare something fast, and it is always delicious. I apologize I was in such a rush I did not take a picture! 5/5 

Ingredients 

  • 1 whole grain tortilla 
  • 50 g pre-cooked chicken, sliced 
  • 1 tbsp bbq sauce 
  • 1/2 shallot, thinly sliced  
  • 1/2 bell pepper, diced  
  • 25 g cheddar cheese 

Instructions 

  1. Warm oven to 350 degrees F. 
  2. Spread BBQ sauce evenly over tortilla. 
  3. Top with chicken, shallot, peppers, and cheddar cheese. 
  4. Place in oven to cook for 10-15 minutes, or until cheese is bubbling and golden. 

Dinner 

Peanut butter and Jam sandwich (330 kcal) 

More recipes and free meal plans @fitlessflavor-11

Thoughts: Charlotte has swimming lessons at 6 pm. I am usually more organized, but today was a bit crazy busy! Who does not love a classic PB & J?! 5/5

My portion: 1 tbsp all natural peanut butter, 1/2 tbsp strawberry jam, 2 slices whole grain pumpkin seed bread. 


Day 3 


Breakfast 

Cereal and Fruit (266 kcal) 

More recipes and free meal plans @fitlessflavor-12

Thoughts: I had 1 1/4 cups cereal with 1/2 cup milk and 1 cup cantaloupe. The cereal is a gluten free option made out of chickpeas, it is actually pretty good! At least I think so now, when I first tried it, it tasted like cardboard and vowed to never buy it again, but I am also cheap and not willing to throw out perfectly good food so I made myself finish the box. By bowl 3 or 4 the taste and texture started to grow on me! 4/5 

Dinner 

Taco salad (438 kcal) 

More recipes and free meal plans @fitlessflavor-13

Thoughts: Again, I know that I have made this dish before, but taco salad is one of my favourite meals and it is quick to make! 5/5 

Ingredients (my portion) 

  • 1/2 cup extra lean ground beef
  • 2 tbsp taco seasoning (either pre-made or homemade) 
  • 1/4 cup water 
  • 2 cups mixed greens (swiss chard, kale, spinach, arugula) 
  • 1/4 cup corn 
  • 1/4 cup black beans 
  • 1/4 cup cherry tomatoes, halved 
  • 20 g cheddar and mozzarella cheese mix 
  • 1/4 quinoa, cooked  
  • 1 tbsp ranch dressing 

Instructions 

  1. In a skillet brown ground beef. Once brown mix taco seasoning with water and add to skillet with beef. Continue cooking until the water has evaporated off, about 1 minute. 
  2. To assemble put a layer of mixed greens in a large shallow bowl. Top with corn, beans, tomatoes, quinoa, cheese and ranch dressing. Enjoy! 

Day 4 


Breakfast 

Fruit and almond milk smoothie (158 kcal) 

More recipes and free meal plans @fitlessflavor-14

Thoughts: This smoothie was hearty and scrumptious, the perfect combination! 4/5 

Ingredients 

  • 1 cup original almond milk 
  • 3/4 cup frozen strawberries, mango, & peaches 
  • 1/4 cup greek yogurt 

Instructions 

Blend all ingredients together until smooth. 

Lunch 

Southwest Egg wrap (551 kcal) 

More recipes and free meal plans @fitlessflavor-15

Thoughts: This is always one of my favourite go-to breakfast recipes! 5/5 

Ingredients 

  • 1 whole grain tortilla 
  • 2 eggs, scrambled 
  • 1/4 cup corn
  • 1/4 cup black beans 
  • 25 g shredded cheddar and mozzarella cheese mix 
  • 2 tbsp salsa, preferred spice level 

Instructions 

Place all ingredients on top of tortilla, and wrap all together. Serve immediately. 

Dinner 

Leftover taco beef pizza (226 kcal) 

More recipes and free meal plans @fitlessflavor-16

More recipes and free meal plans @fitlessflavor-17

More recipes and free meal plans @fitlessflavor-18

More recipes and free meal plans @fitlessflavor-19

More recipes and free meal plans @fitlessflavor-20

Thoughts: When you use a prepared pizza crust, pizza can be such a fast dinner and a great way to include your children in the process of preparing dinner. In fact Charley really made our whole dinner! 🙂 4/5 

Ingredients 

  • 1 pre-made faltered pizza crust 
  • 1/2 can tomato paste 
  • 3 slices prosciutto, roughly chopped 
  • 1 shallot thinly sliced 
  • 1 bell pepper, chopped 
  • 1/2 cup leftover taco beef 
  • 3/4 cup shredded cheddar and mozzarella cheese mix 

Instructions 

  1. Warm oven to 350 degrees F.
  2. Spread tomato past evenly on flatbread. 
  3. Top with thinly sliced shallots, prosciutto, peppers, taco beef, and cheddar.  
  4. Place flatbread in oven and cook for 10-12 minutes, or until the cheese is bubbling and golden brown. 

 

 

Month 10 – Week 4 Free Meal Plan

Month 10 – Week 4

Free Meal Plan

Sorry for yet another late meal plan! I was in Vancouver for the weekend to celebrate my cousin’s wedding! It was a wonderful weekend and a beautiful event, but it was also a very busy weekend and this is the first time I have been able to sit down and catch up on the blog! This week was kind of bad for eating out. I really hate eating out on blog days, but hey life is busy and we have to learn how to cope as our plans and good intentions get thrown out the window! I hope you enjoy this weeks free meal plan! 


Nutritional Analysis 

Kcal

Total

Breakfast

Snack 1

Lunch

Snack 2

Dinner

Day 1 Not accurate

286

0

No info

0

356

Day 2

1307

509

0

453

0

345

Day 3 Not accurate

172

0

No info

0

389

Day 4

1012

228

0

480

0

304

 

Day 1

Day 2

Day 3

Day 4

Proteins (g) All numbers are off due to eating out for lunch and not having nutritional information

91.69

All numbers are off due to eating Charley’s leftovers for lunch and not having nutritional information

61.85

Carbohydrates (g)  

126.49

 

100.64

Fats (g)  

51.41

 

43.47

Omega 6 (g)  

5.35

   
Omega 3 (g)  

0.62

   
Dietary Fiber (g)  

17.01

   
Dietary Lows

(anything less than 50% of DIV)

  Vitamin D 3.22 µg, Vitamin E 4.85 mg, Potassium 1753.02 mg, sodium alerted as high   Only macronutrients are correct. The rest of the data is inaccurate because of lunch. Fast food chains are only required to report minimal information.

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 

Pumpkin seed quick oats (286 kcal) 

More recipes and free meal plans @fitlessflavor-3

More recipes and free meal plans @fitlessflavor-4

Thoughts: I really enjoyed this breakfast, it was super fast and really delicious! I could see myself eating this every morning! I really enjoyed the sweetness of the honey with the earthiness of the seeds. I will definitely make this again! 5/5 

Ingredients (this was my portion) 

  • 1/4 cup oatmeal 
  • 1/2 cup vanilla almond milk 
  • 1tsp flaxseed
  • 1tbsp pumpkin seeds 
  • 1/2 tbsp honey 
  • 1 pomegranate 

Instructions 

  1. Mix all ingredients together in a microwave bowl and heat for 1 minute. 
  2. Stir after one minute and heat for an additional minute. 
  3. Serve with some additional almond milk if you desire. 

Lunch (Sorry no information on caloric intake) 

More recipes and free meal plans @fitlessflavor

Thoughts: I was out for the afternoon get some stuff done for a project that I am currently working on. I ended up having lunch at Azuridge. If you have not been out to this location I highly recommend that you go visit. It is a hotel and restaurant, and if you can believe it, we use to know the family that lived here. It was a home before it became a retreat. The location is so peaceful and the food is spectacular. My husband and I also had our wedding photos taken at Azuridge. It is a location near and dear to our hearts! I had the meatloaf sandwich with salad. 5/5 

Dinner 

Sweet and spicy sriracha pork tenderloin (356 kcal for dinner) 

More recipes and free meal plans @fitlessflavor-11

More recipes and free meal plans @fitlessflavor-6

More recipes and free meal plans @fitlessflavor-7

More recipes and free meal plans @fitlessflavor-9

More recipes and free meal plans @fitlessflavor-10

Thoughts:  I really enjoyed this dish. I love sriracha. My husband also loves heat, but he found it was almost too spicy. If I make this again I would probably cut down on the sriracha by half for the sake of Jord and Charley. 4/5 

Original Recipe: Baker by Nature

My Portion

  • 125 g pork tenderloin  
  • 8 roasted asparagus spears
  • 1/2 cup lentils with caramelized onions 

Ingredients 

  • 1 (2.5 lb) pkg pork tenderloin 
  • 6 garlic cloves, thinly sliced 
  • 1/4 cup soy sauce 
  • 3 tbsp sriracha sauce (you may want to consider 1 tbsp depending on how much spice you prefer) 
  • 1/4 cup maple syrup 
  • 1 tbsp lime juice 
  • 1 tsp lime zest 
  • 3 tbsp fresh orange juice 
  • 1 tbsp seasoning salt 
  • 1 tsp black pepper 
  • 1/4 cup olive oil 

Instructions 

  1. Preheat oven to 350 degrees F. 
  2. Remove tenderloins from package and pat dry with paper towel. Original recipe recommends rinsing the meat and then patting dry. 
  3. Grease a large baking pan with non-stick spray and add tenderloins. 
  4. Use a pairing knife to cut small slits into the top of the tenderloin. 
  5. Place thinly sliced slivers of garlic into the cut slits of the pork tenderloin. Set aside. 
  6. In a medium bowl combine together soy sauce, sriracha, maple syrup, lime juice, lime zest, orange juice, season salt, and pepper. 
  7. To the mixture slowly drizzle in the oil while rapidly whisking. 
  8. Pour sauce over tenderloins, being sure to well coat the entire tenderloin. 
  9. Place in oven to cook for 1 hr. Baste the tenderloins with sauce every 20 minutes. 
  10. I placed broiler on for 3-5 minutes to help caramelize and set the sauce on the tenderloin. Watch to not burn. 
  11. Remove tenderloins from oven and place on a cutting board to sit for 10 minutes. While pork is sitting pour leftover sauce into a small sauce pan and bring to a simmer over medium-high heat. Allow sauce to thicken about 5-8 minutes. 
  12. Pour thickened sauce over pork and serve. 

Caramelized onions with lentils 

Ingredients 

  • 2 medium onions, sliced 
  • 1 tbsp grapeseed oil 
  • 1 can lentils (or you can cook your own) 

Instructions 

  1. Warm a pan with grapeseed oil over medium-high heat. When oil is heated add sliced onions.
  2. Cook onions until they become transparent. Reduce heat to finish cooking until onions caramelize and become golden brown. 
  3. Add lentils to onions to warm and serve. 

Day 2 


Breakfast 

Provole, Prosciutto, and pesto omelette (509 kcal)

More recipes and free meal plans @fitlessflavor-14

More recipes and free meal plans @fitlessflavor-15

More recipes and free meal plans @fitlessflavor-16

Thoughts: This was okay, but I don’t know if I would make this again. The oil from the pesto made the omelette a bit greasy. I love making omelettes because your filling options are endless. You can have fun being creative! You can get the kids involved in coming up with filling ideas. This combination I won’t do again, but I will definitely make an omelette again! 3/5 

Ingredients (my portion) 

  • 2 eggs 
  • 1 slice provolone 
  • 1 slice prosciutto 
  • 1/2 cup spinach 
  • 1 tbsp basil pesto 
  • 1 kiwi
  • 1/2 cup pineapple 
  • 1 slice whole grain bread 
  • 1/2 tbsp all natural peanut butter 

Instructions 

  1. In a small bowl whisk together two eggs. 
  2. Warm pan to medium-low heat, and pour in egg mixture. Cook through for 2-3 minutes. Add filling ingredients. Flip omelette in half and serve with fruit and toast. 

Lunch 

Leftover pork tenderloin bbq pizza (453 kcal) 

More recipes and free meal plans @fitlessflavor-17

More recipes and free meal plans @fitlessflavor-18

More recipes and free meal plans @fitlessflavor-19

More recipes and free meal plans @fitlessflavor-20

Thoughts: This was so amazing! What a great way to save time by repurposing leftovers. It was so delicious with the sweetness of the BBQ sauce and caramelized onions, the spiciness of the sriracha, and the saltiness of the feta! I could eat this every day! 5/5 

Ingredients (my portion) 

  • 1 whole grain pita 
  • 1 tbsp bbq sauce 
  • 1/4 cup leftover caramelized onions and lentils from the night before 
  • 75 g pork, shredded, leftover from the night before 
  • 1/4 cup peppers, diced 
  • 50 g feta cheese, crumbled 

Instructions 

  1. Preheat oven’s broiler. 
  2. Evenly spread bbq sauce over pita. Top with caramelized onions, lentils, peppers, pork, and feta. 
  3. Place under broiler and boil until cheese begins to brown and melt. About 3-5 minutes. Serve and enjoy! 

Dinner 

Sesame Chicken (345 kcal) 

More recipes and free meal plans @fitlessflavor-21

More recipes and free meal plans @fitlessflavor-22

DSC_0736

Thoughts: This was good. My coating did not turn out how it was suppose to according to the recipe. Mine did not stick as good as it should have. It ended up turning into chicken with scrambled eggs instead of a lovely light chicken coating. It did not seem to bother everyone else, they all raved that it was really good. I did enjoy it, but it was not overly exciting enough to make again in my opinion. 4/5  

Original Recipe: iowa girl eats 

My portion 

  • 1/2 cup chicken 
  • 1/2 cup rice 
  • 1 cup salad 
  • 1 tbsp balsamic dressing 

Ingredients 

  • 1/4 cup honey 
  • 2 tbsp sesame seeds 
  • 2 tbsp soy sauce 
  • 1 garlic clove, minced 
  • 1 egg white 
  • 2 tbsp cornstarch 
  • 2 chicken breasts, cubed 
  • salt & pepper 
  • 1 tbsp grapeseed oil 

Instructions 

  1. In a medium bowl combine together honey, sesame seeds, soy sauce, and garlic; set aside. 
  2. In a larger bowl whisk together egg white and cornstarch, be sure to get rid of all the clumps. 
  3. Season chicken with salt and pepper and toss in bowl with egg white mixture. 
  4. Heat oil in large frying pan over medium-high heat and carefully add chicken. Cook until chicken is fully cooked through, no longer pink on the inside and the juices run clear; approximately 8-10 minutes. 
  5. Turn off stove top and remove skillet from heat. 
  6. Add sauce and toss to warm. Serve over rice with salad. 

Day 3 


 Breakfast 

Fruit salad and yogurt (172 kcal) 

DSC_1001

Thoughts: I just kept it simple today. Even though this was a very simple breakfast, I enjoyed how light and refreshing it was. 4/5  

Ingredients (my portion) 

  • 1/3 cup watermelon, balled 
  • 1/3 cup mango, cubed 
  • 1/3 cup pineapple, cubed 
  • 1/3 cup strawberries, sliced 
  • 1 probiotic yogurt 

Instructions 

  1. Combine all fruit together, gently stir and enjoy. 

Lunch  (no information on caloric intake) 

DSC_1008

Thoughts: I ended up finishing Charlotte’s leftovers from Azuridge on Monday. She had mac & cheese, and it was absolutely fantastic! If I was able to exercise regularly and cheese and cream could be consumed with no consequences on body composition, then I would eat this even single day, but sadly that is not the case. Taste 5/5 health factor 1/5  

Dinner 

Turkey gyoza (389 kcal) 

DSC_1032

Thoughts: These were yummy. I would definitely make these again, but probably tweak the recipe for next time. Ground turkey is a healthy lean meat, but because it is so lean the gyoza were on the drier side. I would probably add some ground pork into the mix next time. As the recipe sits now, 3.5/5 

My portion

  • 6 gyoza 
  • 1 cup sugar peas 
  • 1/2 tbsp soy sauce 

Ingredients 

  • 500 g ground turkey breast 
  • 1/3 cup finely chopped water chestnuts 
  • 1 tbsp ginger, minced 
  • 1 tbsp sesame oil 
  • 1 package dumpling wrappers (The grocery store was out of dumpling wrappers, so I adapted with wonton wrappers) 
  • 1 tbsp grapeseed oil 

Instructions 

  1. Mix ground turkey breast with chopped water chestnuts, ginger, and sesame oil. 
  2. Set up a work station with a cutting board, a small bowl of water in close proximity, and a small stack of dumpling wrappers. If you work fast building your dumplings then you do not have to worry about them moist. But if you take a while assembling your dumplings, also set up a baking sheet at your work station covered with a clean damp dish towel. 
  3. Place a large pot of water on the stove top and bring to a boil. 
  4. While waiting for water to boil, place a single dumpling wrapper on the cutting board, scoop 1 tbsp of turkey mixture on top of wrapper. Dip your finger in the water and wet the edge of the dumpling wrapper. Fold wrapper in half with meat inside and press together the edges until they are tightly sealed. . 
  5. Set on baking sheet and cover with damp towel. Continue steps 4-5 until all the ground turkey is used up. I used about 1/2 a package of wrappers. I froze the other half. 
  6. Warm a frying pan on medium heat and add grapeseed oil.  
  7. Add dumplings about 10-15 at a time into the boiling water. When dumpling floats to the top, remove from water and add to frying pan; approximately 5-7 minutes in water. 
  8. Allow dumplings to fry until golden brown, about 1-2 minutes on both sides. (confirm that turkey is fully cooked, no longer pink) 
  9. Remove from pan and keep warm until ready to serve. 
  10. Continue steps 7-9 until all dumplings are all cooked. Serve with roasted sugar peas and some soy sauce. 

Day 4 


Breakfast

Breakfast cookie (228 kcal for 3 cookies and watermelon) 

DSC_1022.DPNG

DSC_1025

Thoughts: I would definitely make these again. I loved the flavour of the pumpkin and flax seeds! They were also very filling. 5/5 

Recipe adapted from: Family Fresh Meals 

My portion 

  • 3 cookies (recipe made 17) 
  • 1 cup watermelon 

Ingredients 

  • 2 cups oats 
  • 2 bananas, ripe and mashed 
  • 1/2 cup applesauce
  • 1/2 tsp cinnamon 
  • 1 tsp vanilla
  • 1 tbsp honey 
  • 2 tbsp pumpkin seeds 
  • 1 tbsp flaxseeds 
  • 1/4 cup chocolate chips, mini 

Instructions 

  1. Preheat oven to 350 degrees F. Line a baking sheet with parchment paper and set aside. 
  2. Combine oats, bananas, applesauce, cinnamon, vanilla extract, honey, pumpkin seeds, flaxseeds, and chocolate chips. 
  3. Form dough in round flat cookie shapes and place on prepared baking sheet. 
  4. Bake for 20-25 minutes, or until cookies are golden brown. 
  5. Remove from oven and allow to cool. Serve with fruit and enjoy! 

Lunch (for just the wrap 480 kcal) 

McDonalds Grilled Chicken Wrap

IMG_6185

Thoughts: I was out running errands that were taking longer than anticipated. Charlotte was starving so we ran to the McDonalds located in our Walmart after shopping. I decided that I would get the quinoa greek salad with grilled chicken and water. I made my decision before even stepping foot into the restaurant to prevent the temptation of ordering what looked good. I was completely thrown off my game when they told me that Walmart McDonald’s locations do not serve salads!!! What?!!! I had no idea! So anyways I panicked, desperately scanning for my next healthy option. I had no time to research. I went with the only other grilled chicken option that I could see on the menu: the grilled chicken wrap. Lesson learned, always have a few healthy options in mind when going out to eat, this will help to prevent the panic moment when you have to make another selection, and it will help you to avoid making a poor food choice.  The grilled chicken was tasty! 5/5 

Dinner 

Thai Shrimp Lettuce Wraps with peanut sauce (304 kcal) 

DSC_1004

Thoughts: These were enjoyable. However, I sent my poor husband to the grocery store with limited directions and he picked up already cooked shrimp. I did not have enough time to develop a lovely flavour in the shrimp when heating them. I had to pull them off too quickly. I kind of hate pre-cooked shrimp. They have the worst rubbery texture and that classic ‘fishy’ taste. I would consider making this again but using uncooked shrimp instead. The peanut sauce was also a bit too thick for my liking. 3.5/5 

My portion 

  • 3 lettuce wraps
  • 1 tbsp peanut sauce 

Ingredients 

  • 1 bag uncooked, deveined, peeled shrimp (and tails removed if possible, but it is very easy to remove them yourself) 
  • 1 tbsp butter 
  • 1 head butter lettuce, wash and separated from stalk
  • 1/2 cup carrots, matchstick 
  • 1/2 cup cucumber, matchstick 
  • 1 200 g package rice noodles (or your favourite noodle) 
  • 1 tsp sesame seeds 
  • 1/4 cup chopped peanuts 
  • 1 tbsp peanut butter 
  • 1 tbsp sesame seed salad dressing 

Instructions 

  1. Prepare all veggies. 
  2. Mix together peanut butter with sesame seed salad dressing and set aside. 
  3. Remove tails from shrimp if they have not already done so and set aside. 
  4. Prepare noodles according to the package. 
  5. Quickly warm shrimp in frying pan with butter, salt, and pepper; 1-2 minutes. If shrimp is not cooked, cook until shrimp turns pink and curls in slightly; 3-5 minutes. 
  6. Assemble lettuce wraps with noodles, cucumber, carrots, shrimp, sesame seeds, and crushed peanuts. Serve with peanut sauce.

Month 10 – Week 3 Free Meal Plan

Month 10 – Week 3 Free Meal Plan


Hi Friends! I am sorry that I have been posting my meal plans later than usual. I still love the blog, and I enjoy hearing from all of you! I have been tardy over the past few weeks because I am currently working on a project for the blog that I am quite excited about! The only problem is that it is taking more of my time during the week than I thought it would. Each week I am getting a bit better at balancing my time, and all of my projects! Hopefully I will be back on track soon! I really hope nearly one year later you are all still enjoying the blog! I have so much fun putting it together each week and catching up with all of you! 

This week I only have 3 days for the meal plan. Day 4 I had a meeting with my Cardiologist. I am not sure if I have updated you recently or not, but they still have some concerns with my heart. Even with my ICD and high med dosage I am still having arrhythmias. The arrhythmias are not lasting long, but they are causing damage to my heart muscle and the pump function of my heart. My heart’s pump function has decreased 16% in a very short period of time hence the concern. This week I was suppose to hear from them if they were going to go ahead with another surgery or change my meds. This is one situation where the best outcome would be another surgery, changing my medications is actually a pretty terrifying option and one we having been praying, and we continue to pray is avoided. As a result of this heavy day I am sure you can understand why I decided to not worry about a meal plan on top of everything else. 

There were many praying for this appointment. The amount of support and love I have had through this journey has been overwhelming, thank you so much! My Cardiologist gave me another 6 months to watch my heart before making any decisions! I will gratefully take this answer to prayer! While things may change in the next 6 months, I am grateful that we are not rushing into anything. I hope you enjoy this weeks free meal plan! 


Nutritional Analysis

Kcal

Total

Breakfast

Snack 1

Lunch

Snack 2

Dinner

Day 1

1444

228

142

408

243

425

Day 2

1080

398

0

256

136

289

Day 3

1411

457

0

289

0

665

 

Day 1

Day 2

Day 3

Proteins (g)

65.17

53.42

110.72

Carbohydrates (g)

135.99

144.05

149.09

Fats (g)

80.88

35.9

42.56

Omega 6 (g)

7.64

4.35

8.18

Omega 3 (g)

3.74

1.38

0.25

Dietary Fiber (g)

28.06

19.55

17.92

Water (ounces)

60

60

80

Steps

5,500

3,500

4,500

Dietary Lows

(anything less than 50% of DIV)

Vitamin D 1.33 µg Thiamin 0.49 mg, folate 146.9 µg, Vitamin D 0.69 µg, Vitamin E 4.36 mg Calcium 376.72 mg  Vitamin D 3.64 µg, Vitamin E 5.86 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 

Apple pie Chia pudding (228 kcal) 

More recipes and free meal plans @fitlessflavor-2

More recipes and free meal plans @fitlessflavor-3

More recipes and free meal plans @fitlessflavor

Thoughts: This was so delicious!!! I will definitely be making this again. The combination of the applesauce, vanilla, and cinnamon with the crunch of granola I felt like I was enjoy an yummy slice of apple pie a la mode! 5/5 

Ingredients (for my portion I had half of this) 

  • 1 cup almond milk 
  • 1/4 cup vanilla greek yogurt 
  • 1 tbsp honey
  • 1/3 cup unsweetened apple sauce 
  • 1/2 tsp cinnamon 
  • 1 tsp vanilla extract 
  • 3 tbsp chia seeds 
  • 2 tbsp granola  

Instructions 

  1. In a medium bowl whisk together milk, yogurt, honey, and applesauce. 
  2. Stir in cinnamon, vanilla, and chia seeds. 
  3. Place in fridge overnight.
  4. Serve with Granola in the morning. 

Lunch 

Cottage cheese, spinach, and arugula salad (408 kcal) 

More recipes and free meal plans @fitlessflavor-4

More recipes and free meal plans @fitlessflavor-5

Thoughts: This dish was a perfect combination of flavours and it was extremely filling! I would definitely have this again. 5/5 

Ingredients (this was my portion) 

  • 1 cup arugula 
  • 1 cup spinach 
  • 1/2 avocado, thinly sliced  
  • handful of cherry tomatoes, halved  
  • 1/3 cup cucumber, sliced 
  • 1/2 cup cottage cheese 
  • 1 tbsp avocado oil 
  • 1/2 tbsp balsamic vinegar 
  • 1/2 tbsp honey 
  • 1/4 tsp onion powder 
  • 1/4 tsp dried parsley 
  • 1/8 tsp garlic salt 
  • pinch of sea salt 

Instructions 

  1. Mix together spinach and arugula. Pile greens on a plate. 
  2. Top with avocado, cherry tomatoes, cucumber and cottage cheese. 
  3. In a small sealable container add oil, vinegar, honey, onion powder, parsley, garlic salt and sea salt. 
  4. Seal container and vigorously shake all the ingredients together, about 15-30 seconds. 
  5. Pour dressing over salad and enjoy! 

Snack 1 (142 kcal) 

1/2 mango, sliced 

Probiotic yogurt 

More recipes and free meal plans @fitlessflavor-9

Dinner 

Turkey sausage, quinoa, and acorn squash casserole (425 kcal) 

More recipes and free meal plans @fitlessflavor-11

More recipes and free meal plans @fitlessflavor-6

More recipes and free meal plans @fitlessflavor-7

More recipes and free meal plans @fitlessflavor-8

More recipes and free meal plans @fitlessflavor-10

Thoughts: I was experimenting with different ingredients and this dish came to be. My husband hates quinoa and casseroles so I knew this dish would not be a big hit in our house. My mouth nearly hit the floor when he went back for seconds!!! Jord really enjoyed this dish and said he would definitely eat it again. Music to my ears!!! Charley also enjoyed it! I had planned on serving it with a tahini sauce, but my tahini had gone bad. 6/5  

My portion 

  • 1 1/2 cups casserole 
  • 1 1/2 cups salad 
  • 1 tbsp pre-made balsamic dressing

Ingredients 

  • 1 acorn squash, halved and seeded 
  • 1/2 tsp grapeseed oil 
  • 450 g mild Italian turkey sausage 
  • 1/4 cup quinoa
  • 1/2 cup water 
  • 1 red bell pepper, chopped  
  • 1 shallot, chopped 
  • 1 clove garlic, minced 
  • 2 cup spinach, chopped 
  • 3/4 cup mozzarella cheese, grated 

Instructions 

  1. Warm oven to 400 degrees F. 
  2. Place prepared acorn squash on a baking sheet lined with parchment, cut side up. Be sure to cut the acorn squash so that it will sit level on the sheet. Brush both halves with oil, and cook in oven until fork tender; about 25-30 minutes. 
  3. While acorn squash is cooking prepare the rest of the ingredients. Cook quinoa by bringing the grain along with water to a boil, reduce to a simmer and cover. Simmer for 10-15 minutes, until quinoa is fluffy and liquid has evaporated. Set aside. 
  4. Remove turkey sausage from casing and brown. Cook until there is no longer any pink, and break up sausage as you cook. 
  5. When sausage is done cooking removed from pan and sauté peppers, shallots, and garlic together. Sauté until onions become translucent and garlic is fragrant, about 3-5 minutes. 
  6. Add cooked sausage and quinoa to the sautéed veggies and remove from heat. 
  7. Remove skin of cooked acorn squash and chop flesh into cubes. Add to sausage mixture. 
  8. Pour mixture into a casserole dish, top with an even layer of mozzarella cheese and put back in the oven to heat through for 10-15 minutes. Remove when cheese is golden brown and bubbling. 
  9. Serve with a green salad and enjoy! 

Snack 2 (243 kcal) 

1/4 cup pumpkin seeds 

10 g dark chocolate 

More recipes and free meal plans @fitlessflavor-13


 Day 2


Breakfast 

Sweet Potato Banana Muffins (398 kcal) 

More recipes and free meal plans @fitlessflavor-17

More recipes and free meal plans @fitlessflavor-12

More recipes and free meal plans @fitlessflavor-14

More recipes and free meal plans @fitlessflavor-15

More recipes and free meal plans @fitlessflavor-16

Thoughts: These were okay. I love the concept of adding sweet potato to muffins, but they were way too moist. They really needed some sort of flour, whether that was a gluten-free option or not, just to reduce some of the moisture from the sweet potato. I would not make them this way again. I think there is potential here, but it just needs something counteract the moisture! The original recipe also mentioned that they did not like the muffins warm, but preferred them cold. I personally liked them room temperature. I know that seems like such an odd comment, but if you do make this recipe that I am not selling very well, you will understand why temperature may make a difference. Aside from an unenjoyable texture (which is kind of everything in recipe) the flavours were good and the muffins were extremely filling! 3/5  

Adapted from: The Lean Green Bean 

My portion 

2 muffins 

1/2 mango

Ingredients 

  • 1/4 cup chia seeds 
  • 3/4 cup water
  • 2 small sweet potatoes, cooked and mashed  
  • 2 small bananas, mashed
  • 2 tbsp honey 
  • 1/4 cup peanut butter 
  • 1 tsp cinnamon 
  • 1 tsp vanilla extract 
  • 1/2 cup dark chocolate chips 
  • 1 tbsp cacao nibs 

Instructions 

  1. Preheat oven to 375 degrees F. 
  2. In a small bowl combine together chia seeds with water. Allow to sit and gel; about 5 minutes. 
  3. In a medium bowl mash together bananas and sweet potatoes. 
  4. Stir in peanut butter, gelled chia seeds, cinnamon, and vanilla extract. Mix well. 
  5. Fold in chocolate chips and cacao nibs. 
  6. Spray a muffin tun with coconut oil. Evenly scoop in muffin batter to each tin. 
  7. Bake muffins for 18-20 minutes. Allow muffins to cool for 15-20 minutes before taking them out of tins. Then remove and place on cooling wrack. (I found if you remove them too soon, they do not hold together well). 

Lunch 

Charley’s Leftovers (256 kcal) 

More recipes and free meal plans @fitlessflavor-22

Thoughts: I ended up just eating Charley’s leftover’s for lunch. I was super busy today…., doing what I have no idea! That is the crazy thing! I was so busy, but I was not doing one specific task so I have no idea why I was so rushed! Anyways her cold homemade cheese pizza with whole grain pumpkin seed bread, tomato paste, and provolone cheese with a side of sliced cucumbers was delicious! 4/5 

Dinner 

One-pot Vietnamese Beef Stew (289 kcal) 

More recipes and free meal plans @fitlessflavor-25

More recipes and free meal plans @fitlessflavor-18

More recipes and free meal plans @fitlessflavor-19

More recipes and free meal plans @fitlessflavor-20

More recipes and free meal plans @fitlessflavor-21

More recipes and free meal plans @fitlessflavor-23

More recipes and free meal plans @fitlessflavor-24

Thoughts: I have never worked with star anise, lemongrass, lime leaves, or full cinnamon sticks so this dish made me nervous. To be honest I still have not worked with lime leaves. I have seen them before, but could not find them in time for this dish. I read that you can somewhat replicate the taste of lime leaves by substituting with lime zest and a bay leaf, so that is what I did. As this dish was cooking it began to smell very strongly of liquorice, due to the star anise. I find anything that has that liquorice aroma to be off putting. I am not a huge fennel fan for that reason. It was also starting to smell sweet from the cinnamon. I was starting to become very skeptical about dinner, with the combination of smells, and their associated flavours,. To top it off, the stew spilled over a bit and burned on the bottom of the oven. It was a bit of a hot mess of smells! 

When the stew was finally done, I was really not looking forward to diving in. The smell was not very appetizing, I was prepared to order pizza when this dish was officially deemed a fail from the first bite. I was pleasantly surprised when I dove in and this dish tasted nothing like liquorice or cinnamon!!! It was absolutely spectacular! Jordan who was also as hesitant as myself, said it was fantastic before I could even comment! It was so fun working with new ingredients and seeing the unique and unexpected flavours that they develop in a dish. Even though this dish did take a while from preparation, to cooking, to the plate, I would definitely consider making this again. The beef was perfectly tender, and the flavour was fantastic. I know this is chef fail 101, but I can’t even describe to you, or relate the flavours of this dish to give you any insight. It was just perfectly savoury if that makes sense. 5/5 

Original Recipe: Supergolden Bakes 

My portion – 2 cups stew (made 12 cups) 

Ingredients 

  • 750 g stewing beef chunks
  • 2 tbsp all-purpose flour 
  • 1 tsp Chinese five spice powder 
  • 1 tsp ground pepper 
  • 2 lemongrass stalks, finely chopped 
  • 3 large garlic cloves, minced 
  • 2 tbsp soy sauce 
  • 1 tbsp brown sugar 
  • 1 tbsp grape seed oil
  • 3 shallots, roughly chopped (original recipe called for 4 banana shallots) 
  • 1 jalapeño, finely chopped (original recipe called for 2 green chillies, adjust for your preferred level of heat) 
  • 4 large tomatoes, chopped 
  • 2 tbsp tomato paste (I used the whole can) 
  • 4 carrots, peeled and chopped 
  • 1 cinnamon stick 
  • 2 star anise 
  • 2 kaffir lime leaves (I used zest of 1 large lime and a bay leaf)
  • 2 1/2 cups beef stock 
  • 1 lb butternut squash, peeled and cubed 
  • Handful of basil leave, chopped 

Instructions 

  1. In a large bowl mix beef together with flour, Chinese five spice, pepper, lemongrass, garlic, soy sauce and sugar. 
  2. Allow beef to marinate in the fridge for at least an hour. 
  3. While beef is marinating prepare all of your vegetables and place in fridge until ready to use. 
  4. After beef has marinated warm oven to 325 degrees F.  
  5. Heat oil in heavy cast iron skillet over medium-high heat (or any pan that can move from the stove top to the oven). Once oil is heated reduce heat to medium-low and brown the beef. 
  6. Add shallots and chillies to the beef and continue cooking for 2-3 minutes, just until the onions start to go translucent. 
  7. Add tomatoes, tomato paste, carrots, cinnamon stick, star anise, kaffir lime leaves and stock. Bring to a rolling simmer. 
  8. Cover skillet and place in oven for 1 hour. 
  9. After the hour add butternut squash to the dish. Make sure to turn lid away from you when you open. After adding butternut squash stir the stew. 
  10. Cover skillet and place dish back in the oven for an additional hour. 
  11. When ready to serve top with fresh chopped basil and enjoy! 
  12. Note: If the bottom of the skillet starts to brown from browning the meat do not worry the braising processes will pick up all the wonderful flavour from the browning and clean the bottom of your dish. Just be sure to watch that it does not go from browning to burning! 

Snack 1 (136 kcal) 

1 square dark chocolate 

Probiotic yogurt 


Day 3 


Breakfast 

The classic 

More recipes and free meal plans @fitlessflavor-26

Thoughts: I had a busy day today so the meals were more simple. 

Ingredients (My portion) 

1 1/2 cups Cheerios Plus Protein 

3/4 cup 2% milk 

1 apple 

Lunch 

Leftover Vietnamese Stew (289 kcal) 

My portion: 2 cups stew 

More recipes and free meal plans @fitlessflavor-27

Dinner 

Lemon Chicken Romano (665 kcal) 

More recipes and free meal plans @fitlessflavor-30

Thoughts: This recipe maybe should not have made onto the blog. It was absolutely delicious and I would definitely make it again, but the amount of cheese used in this recipe does not really fit in-line with my health food blog! But everyone did rave about this dish! If I make it again, I would cut way back on the amount of cheese, but I think it would still be amazing! I loved the fresh lemon with texture of the crispy Panko and salty cheese! So yummy! 5/5 

Original Recipe: Cooking Classy 

My portion 

  • 125 g chicken breast 
  • 1 cup broccolini
  • 1/2 cup roasted purple potatoes 

Ingredients 

  • 3-4 boneless skinless chicken breasts, butterflied and pounded to 1/2-inch thickness 
  • 1/2 cup shredded mozzarella cheese 
  • 1/2 cup shredded provolone 
  • 3 large eggs 
  • 3 tbsp all-purpose flour 
  • 1/2 cup Panko Bread crumbs 
  • 1 cup Romano cheese, shredded 
  • 1 tbsp fresh oregano, chopped (or 1 tsp dried) 
  • Zest of 1 lemon 
  • 1/2 tsp garlic powder 
  • Dash of salt and pepper
  • 2 1/2 tbsp grapeseed oil 
  • Lemon slices for serving 

Instructions 

  1. Preheat oven to 350 degrees F. Prepare a baking sheet with parchment paper. 
  2. Combine Mozzarella and provolone cheese in a bowl and set aside. 
  3. In a separate shallow bowl, whisk together flour and eggs until smooth. 
  4. In another shallow bowl mix together Panko bread crumbs, Romano cheese, oregano, lemon zest, garlic powder and pepper. 
  5. Pat chicken dry with paper towels. Take one cutlet at a time and dip in egg mixture, coating both sides. 
  6. Transfer to Panko mix and press chicken down to coat chicken, flip and coat the other side.
  7. Set prepared chicken aside on a plate and repeat step 6 and 5 until all the chicken cutlets have been prepared. 
  8. Warm a frying pan on medium heat. Add oil and allow to heat. Once hot add a few chicken cutlets at a time and allow to brown. Do not overcrowd the pan. Allow to brown for 2-3 minutes on both sides then transfer to prepared baking sheet. Continue until all the chicken has been browned. 
  9. Top chicken with mozzarella and provolone mix and place in oven to finish cooking; about 15 minutes or until internal temperature reaches 165 degrees F. If you want the cheese to be more golden brown you can broil for 1-2 minutes at the very end of cooking. 
  10. Serve with lemon wedge to squeeze over chicken, roasted broccolini and roasted purple potatoes. 

Month 10 – Week 2 Free Meal Plan

Free Meal Plan

Month 10 Week 2


Happy Halloween!


More recipes and free meal plans @fitlessflavor-42

I hope you all had a wonderful halloween weekend! Our family had so much fun this year! We live on the best street, Halloween is a big deal not only do all the kids dress up, but so do the parents! I missed the memo about dressing up last year so I made sure to go all out this year! We went as a family themed costume idea from the movie Frozen. Charlotte was Olaf, I was Princess Anna, and Jordan was a good sport dressing up as Sven! I laughed when he told me that he made his nose black by using the charcoal out of the BBQ! Very innovative!I would love to hear if you dressed up or what you favourite costume of the night was! 

Here is this weeks free meal plan. It was kind of lame for some of the evening meals because Jordan was away for business all week. I found that I definitely lost the motivation to create elaborate meals when I was cooking for just myself and Charley!


Nutritional Analysis

Kcal

Total

Breakfast

Snack 1

Lunch

Snack 2

Dinner

Day 1  

325

0

466

95

526

Day 2  

525

0

423

0

310

Day 3  

187

0

425

0

403

Day 4

1524

550

0

606

57

311

 

Day 1

Day 2

Day 3

Day 4

Proteins (g)

64.43

63.67

44.98

83.51

Carbohydrates (g)

178.24

155.79

112.79

177.73

Fats (g)

47.7

44.72

43.88

54.59

Omega 6 (g)

6.18

9.57

5.56

7.1

Omega 3 (g)

1.48

1.5

0.73

0.36

Dietary Fiber (g)

28.75

23.14

11.25

23.33

Water (ounces)

70

40

60

80

Steps

4000

5000

4000

6500

Dietary Lows

(anything less than 50% of DIV)

Vitamin B12 0.57 µg, 197.08 µg, Vitamin D 1.62 µg, Vitamin A 178.71 µg, potassium 1941.07 mg Folate 156.74 µg, Vitamin D 0.72 µg, Vitamin A (RAE) 225.1 µg, Vitamin E, Calcium 222.27 mg,  Niacin 5.94 mg, Vitamin B6 µg, Folate 162.29 µg, Vitamin D 4.88 µg, Vitamin A (RAE) 320.5 µg, (IU) 928.94 IU, Iron 7,36 mg, Magnesium 83.47 mg, potassium 991.95 mg Vitamin B12 0.56 µg, Folate 94.52 µg, Vitamin C 24.78 mg, Vitamin D 0.38 µg, Vitamin E 2.36, Potassium 1775.41 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

Chocolate quick oats

More recipes and free meal plans @fitlessflavor-2

More recipes and free meal plans @fitlessflavor

Thoughts: I originally was planning for the recipe to be my full portion, but I was SO full I could not do it. I honestly do not even think I ate a half, I probably only had a third of the total recipe. So not only is this recipe extremely filling, keeping you satisfied until lunch, it is also delicious!!! I will definitely make this dish again. It was fast, filling, and tasty! 5/5 

Ingredients (I had half of this) 

  • 1 banana, mashed 
  • 1/2 cup oats 
  • 1 tbsp chia seeds 
  • 1 tbsp cacao nibs 
  • 1 tbsp chocolate chips 
  • 1 tbsp cocoa powder 
  • 1 cup chocolate almond milk 

Instructions 

  1. In a medium microwave-safe bowl mash banana and add in oats, chia seeds, cacao nibs, chocolate chips, cocoa powder and almond milk. Combine together. 
  2. Place mixture in the microwave with a microwave safe cover and heat for 1 minute. Stir and microwave for another minute. Stir again and microwave for an additional minute. Oatmeal will have heated for a total of 3 minutes. 
  3. Serve with fresh fruit and some additional almond milk if you wish. I used an additional 1/4 cup. 

Lunch

Open face chicken melt (466 kcal) 

More recipes and free meal plans @fitlessflavor-6

More recipes and free meal plans @fitlessflavor-3

More recipes and free meal plans @fitlessflavor-4

More recipes and free meal plans @fitlessflavor-5

More recipes and free meal plans @fitlessflavor-7

Thoughts: I know I had focused on utilizing grocery store rotisserie chickens last week, but I had left over chicken from a dinner date with my husband to Charbar, and was able to use it for two meals today. This recipe is another perfect example of how you can repurpose rotisserie chicken. This was simple, delicious, and fast. I would definitely make this recipe again. 5/5  

Back to my dinner date with Jord to Charbar, if you have not been I would HIGHLY recommend going! I thought it was amazing! We had no reservation. When I called to try and book one they said the soonest we could get a table would be 9:00. 9:00 is our bedtime, I don’t know when it happened, but at some point I became old! Anyways, we decided to take our chances and hope to get a table or two chairs at the bar. When we got there they took us in without a reservation at 7:00 with no hassle; they did not even make us feel guilty with our lack of reservation. Additionally, they gave us an amazing table! We had the best time, ate delicious food, and had fantastic service! 

Our server was so sweet, we had a fantastic conversation with her and mentioned it was our first date night out since June (we are terrible at going out), at the end of the night she covered our dessert for us! That was completely unexpected. We were overwhelmed by her thoughtfulness! Obviously I do not expect free food every time we go, but I was blown away by her gesture and the wonderful service from not just our server, but the other staff as well. I would highly recommend the panqueques filled with dulce de leche and soft serve ice cream!!!! It was probably one of my favourite desserts ever!!! I know this is a health food blog, but this dessert needs some recognition! I would also recommend the vegetable ceviche. I would be content if it was all I ate the rest of my life! I give Charbar and easy 5/5 

Ingredients 

  • 50 g potato butter milk bread 
  • 1 tsp mayo, (I used balsamic mayo)   
  • 1 slice ham 
  • 50 g chicken breast, chopped
  • 1/2 avocado 
  • 20 g cheese

Instructions 

  1. Warm oven’s broiler. 
  2. Evenly spread mayo on bread. Top with ham, chicken, avocado, and cheese. 
  3. Place sandwich on baking sheet and broil for 3-5 minutes, or until cheese is golden brown and bubbling. 
  4. Serve warm.  

Dinner

Thai Chicken Pasta (526 kcal) 

More recipes and free meal plans @fitlessflavor-11

More recipes and free meal plans @fitlessflavor-8

More recipes and free meal plans @fitlessflavor-9

More recipes and free meal plans @fitlessflavor-10

More recipes and free meal plans @fitlessflavor-12

Thoughts: I am not sure that I will make this again. It was alright, and before I started cooking as much as I am, I probably would have thought this dish was incredible! It was tasty, but after a while the sauce became a bit much and I was not a huge fan of the texture after a while. But it was a fast dinner to prepare if you are short on time. 

Original Recipe: The Craft Patch 

My portion 

1 & 1/2 cups pasta 

Ingredients 

  • 3 cups dried pasta 
  • 1 cup salsa 
  • 1/4 cup peanut butter 
  • 2 tbsp orange juice 
  • 2 tbsp honey 
  • 1 tsp soy sauce 
  • 2 chicken breasts, cooked and chopped 
  • 1 tsp extra virgin olive oil 
  • 1 red pepper, chopped 
  • 1/4 cup cilantro, chopped (I did not add cilantro) 

Instructions 

  1. Cook pasta according to directions. 
  2. In a medium bowl mix together salsa, peanut butter, orange juice, honey, and soy sauce. 
  3. Sauté red pepper with oil in frying pan over medium-high heat, about 3 minutes. 
  4. Add noodles and chicken to the frying pan and cook for 1 minute. 
  5. Then add sauce and cook for 3-5 minutes, until heated through.
  6. Serve hot. (I served my pasta with a drizzle of sriracha).  

Snack (95 kcal) 

Apple 


Day 2 


Breakfast

Sparkling smoothie with toast (525 kcal) 

More recipes and free meal plans @fitlessflavor-18

More recipes and free meal plans @fitlessflavor-19

More recipes and free meal plans @fitlessflavor-20

Thoughts: I was so thirsty in the morning I couldn’t even think about food. My groceries were limited. I ran out of coconut water so this crazy and very odd creation came to be! I am unsure if I liked it. It obviously was not terrible because I finished the whole thing, but I am undecided if I would make it again. 3.5/5 

Ingredients (This was my portion) 

  • 1 cup strawberries 
  • 1/2 cup peaches 
  • 1/2 tbsp flaxseed 
  • 1 tbsp vanilla greek yogurt 
  • 1/2 tbsp honey 
  • 1 cup sparking water (I used a flavoured sparkling water) 
  • 2 slices whole grain bread, toasted  
  • 1 tsp butter 
  • 1 tbsp peanut butter 

Instructions 

  1. In a blender combine strawberries, peaches, flaxseed, yogurt, honey, and sparkling water. 
  2. Pour into glass and serve with toast and peanut butter. 

Lunch (423 kcal) 

Thoughts: I was at the science centre with a dear friend so in all honesty I shared chicken fingers, fries and fruit with Charley! 

Dinner

Shepard’s pie soup (310 kcal) 

More recipes and free meal plans @fitlessflavor-16

More recipes and free meal plans @fitlessflavor-13

More recipes and free meal plans @fitlessflavor-14

More recipes and free meal plans @fitlessflavor-15

More recipes and free meal plans @fitlessflavor-17

Thoughts: This was alright, but I found it lacked flavour. I also don’t know how this differs in anyway from classic hamburger soup. Soup is so perfect for dinner in the fall and the winter, but I do not think I will make this recipe again. I would rather make my Grandma’s heavenly hamburger soup recipe. I give this recipe a 3/5 

Original Recipe: Canadian Living  

My portion 

I had 2 cups of soup, recipe made 12 cups total 

Ingredients 

  • 2 tsp olive oil 
  • 1 onion, chopped 
  • 2 cloves garlic, minced 
  • 1/2 tsp, ground dried thyme 
  • 450 g extra lean ground sirloin 
  • 1 large carrot, diced 
  • 1 rib celery, diced 
  • 3 cups mini potatoes, quartered 
  • 2 tbsp tomato paste 
  • 1 tbsp Dijon mustard 
  • 1 tbsp Worcestershire sauce 
  • 900ml beef broth, reduced-sodium 
  • dash of salt and pepper 
  • 1 cup frozen peas 

Instructions 

  1. In a large dutch oven, heat oil over medium-high heat; sauté onion with garlic, and thyme, until onion just becomes tender; about 2-3 minutes. 
  2. Add beef, carrots, celery, and potatoes. Cook until beef is completely cooked. No more pink, about 5-7 minutes. 
  3. Stir in tomato paste, mustard, and Worcestershire sauce. Cook all together for about 2 minutes. 
  4. Add broth, salt and pepper. Bring to a boil. Reduce heat, cover and simmer until potatoes are fork tender. About 10-15 minutes. 
  5. Once potatoes are fully cooked add peas. Cook for an additional minute and serve. 

Day 3


Breakfast 

Maple and brown sugar oatmeal (187 kcal) 

More recipes and free meal plans @fitlessflavor-23

More recipes and free meal plans @fitlessflavor-21

Thoughts: I was dragging my feet today so I just made Charlotte her breakfast separately. I open up a package of maple and brown sugar oatmeal, mixed it with some boiling water and served! She loved it, and I was jealous. I so wanted to make life easy and just make myself my own bowl of maple and brown sugar oatmeal. I was not in the mood for elaborate this morning and Charley’s breakfast smelled fantastic! So I figured hey why don’t I just make my own maple and brown sugar oatmeal. It was just as fast as the convenient prepackaged option and tasted so much better. I would probably make this every morning if there were not so many amazing recipes out there that I want to try! 5/5  

Ingredients (This was my portion) 

  • 1/4 cup quick oats 
  • 1/2 cup almond milk 
  • 1 tbsp maple syrup 
  • 1/2 tbsp coconut sugar
  • 1/2 tsp brown sugar 
  • 1 Kiwi 

Instructions 

  1. In a microwave safe bowl combine oats, milk, maple syrup, and coconut sugar. 
  2. Microwave for 2 minutes and stir. 
  3. Sprinkle top with brown sugar and serve! I poured an additional 1/4 cup almond milk on the top.  

Lunch 

Scrambled egg salad sandwich (425 kcal) 

More recipes and free meal plans @fitlessflavor-24

More recipes and free meal plans @fitlessflavor-25

Thoughts: This was so super fast and amazingly easy! It is a genius method for preparing egg salad when you are in a rush or do not need it to be fancy. I will definitely make this dish again! The original recipe had a much more elaborate recipe for the filling. I kept it super simple, but if you want to jazz up your egg salad flavour so more please refer back to the original recipe. I loved this recipe!!! 5/5  

Original Recipe: The Kitchn 

Ingredients 

  • 2 eggs 
  • 1 tbsp mayo 
  • 1 tsp creamy dill mustard 
  • 75 g sourdough bread, toasted 
  • 1 tsp butter/margarine  
  • 1/2 cup arugula 

Instructions 

  1. Scramble eggs in a medium-low frying pan. When fully cooked move eggs to a medium bowl. 
  2. Mix eggs with mayo and mustard 
  3. Spread each slice of toast with butter or margarine. Top with a bed of arugula followed by scrambled egg salad. 

Dinner 

Pesto pizza (403 kcal) 

More recipes and free meal plans @fitlessflavor-26

More recipes and free meal plans @fitlessflavor-27

More recipes and free meal plans @fitlessflavor-28

Thoughts: Sorry dinner was pretty lame. Jordan was away on business all week. I find when the whole family is not home my creative inspiration lacks! I still really enjoyed the flavours of this pizza, but found it a bit greasy due to basil pesto and rich cheese. Tasted amazing, but messy. 4/5 

Ingredients (This was my portion) 

  • 1 whole grain tortilla shell 
  • 1 tbsp basil pesto 
  • 1/4 cup canned mushrooms, (can definitely use fresh, I didn’t have any) 
  • 2 slices black forest deli ham, chopped 
  • 30 g double smoked cheddar cheese, shredded (provided a really rich flavour) 

Instructions 

  1. Pre-heat your oven’s broiler. 
  2. Spread basil pesto evenly on tortilla. 
  3. Top with ham and mushrooms. 
  4. Sprinkle with cheese and place on a broiler pan. 
  5. Broil for 3-minutes or until cheese has melted and is golden brown. (WATCH carefully, some ovens may be hotter, can burn very quickly while on broil) 
  6. Serve. 

 Day 4 


Breakfast 

Starbucks Turkey Bacon Breakfast Sandwich with a Peach Tea Latte (550 kcal for both)

More recipes and free meal plans @fitlessflavor-31 

Thoughts: I was getting some work done while Charley was out for the day. I had a free Starbucks that I had to use quickly before it expired. I realized a Peach Tea Latte is not the healthiest option, I usually always go for a peppermint tea with nothing in it, but I am not using a free Starbucks on a $2.00 tea! So hence, my treat of a latte over my regular black tea! 5/5 

Lunch 

“Charcuterie” (606 kcal) 

More recipes and free meal plans @fitlessflavor-36

More recipes and free meal plans @fitlessflavor-35

Thoughts: This is probably one of my favourite lunches! I know that is super lame! But honestly I sometimes love to just snack over a longer period of time and enjoy a variety of options. I know I have done something similar to this in the past, but I went with all different snacks for the most part. One of my favourite get work done while eating lunches! 5/5 

Ingredients 

  • 1 apple 
  • 25 g cheddar cheese 
  • 1 mini cucumber 
  • 1 medium carrot 
  • 1/4 cup pistachios 
  • 12 spice falafel chips 

Instructions 

  1. Arrange so it looks pretty on a plate and enjoy! 

Dinner 

Slow cooker mushroom chicken (311 kcal) 

More recipes and free meal plans @fitlessflavor-37

More recipes and free meal plans @fitlessflavor-32

More recipes and free meal plans @fitlessflavor-33

More recipes and free meal plans @fitlessflavor-34

More recipes and free meal plans @fitlessflavor-38

Thoughts: Before the blog this was one of my go to dinners. I usually would serve this with mashed potatoes or rice and roasted veggies. It is simple and super fast to prepare. I don’t know how much I liked the mushroom soup I used this time, it did not have a lot of flavour. You can use pretty much any mushroom soup to prepare this dish. 

My portion 

  • 1/2 cup quinoa 
  • 100g chicken breast 
  • 1/4 cup mushroom sauce 
  • 1 cup mixed greens 
  • 1 tbsp balsamic dressing 

Ingredients

  • 5-6 boneless, skinless chicken breast 
  • 1 cup sliced mushrooms 
  • 500ml  mushroom soup 
  • 2 tbsp cornstarch 
  • 1 cup quinoa, (I used a trio blend) 
  • Mixed greens 
  • pre-made balsamic dressing 

Instructions 

  1. Place chicken in bottom of slow cooker. Top with sliced mushrooms. 
  2. Mix cornstarch with mushroom soup and pour into slow cooker. 
  3. Just before chicken is ready prepare the quinoa. Bring quinoa along with 2 cups water to a boil. Once a boil is reach, reduce to a simmer and cover. Allow simmer for 15 minutes, until quinoa is fully cooked, fluffy, and liquid has all evaporated; usually 15 minutes. 
  4. Cover slow cooker and cook on low for 6-8 hours or on high for 3-4 hours or until chicken is fully cooked; no pink. 
  5. If mushroom sauce is still to runny for your liking you can add some more cornstarch, but you do need to be able to bring sauce to a boil. If your slow cooker is not a multi cook, then add just the mushroom sauce to a sauce pan and stir cornstarch on the stove top. 
  6. Serve with quinoa and mixed greens. 

Snack 

Caramel corn Roasted pumpkin seeds (57 kcal) 

More recipes and free meal plans @fitlessflavor-29

More recipes and free meal plans @fitlessflavor-30

More recipes and free meal plans @fitlessflavor-39

More recipes and free meal plans @fitlessflavor-40

More recipes and free meal plans @fitlessflavor-41

Thoughts: Charley was so excited to carve her very first pumpkin with her Oma and Opa! She got right into it! I was also very excited to have the seeds leftover to roast. I roasted the seeds with butter and some vanilla sugar it was AMAZING! The sugar caramelized and I had ‘caramel corn’ roasted pumpkin seed! It was heavenly! 

My portion 

  • Just under 1/4 cup, 2 tbsp 

Ingredients 

  • Seeds of 1 pumpkin 
  • 1/2 tbsp butter, melted 
  • 1 tsp sugar, I used a vanilla infused sugar 

Instructions 

  1. After seeds have been removed, washed, and boiled. Warm your oven to 375 degrees F. 
  2. Mix pumpkin seeds with melted butter and sugar. 
  3. Spread evenly on a baking sheet and place in oven for 7-10 minutes; until pumpkin seeds have turned golden brown and the sugar has not burnt but beautifully caramelized. You can smell it when it has reached that perfect caramel like state, but it can quickly burn once it reaches this point so watch carefully!