Free Meal Plan #49 & #50

Free Meal Plans #49 & #50


Last month of the first year! 

Can you believe I have almost been putting meal plans together for an entire year! What an absolute blessing this journey has been! As I mentioned on my Facebook page I am late with these two meal plans because my heart has been causing me some grief over the past 4 days! I have been having some terrible arrhythmias and a rapid heart beat, which has completely kicked my butt and I have spent most of the last 4 days on the couch trying to sleep it off. I am going for some tests this week to try and figure out what is going on. But I have the most amazing care and the cardiac tech I spoke to today was amazing and completely calmed some of my anxieties. Hopefully these arrhythmias will just stop! I really want to finish this year off strong, but my silly heart is reminding me of why I started this blog in the first place! Anyways I really hope you enjoy the last two weeks of meal plans! Have a fantastic week!

Week 49


 Day 1


Breakfast 

Brownie batter breakfast 

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A Charley approved meal!

Thoughts: This was really filling and very delicious! Even Charley downed this breakfast while sick with a soar throat and croup! I would definitely prepare this recipe again. 5/5 

Original Recipe: Running With Spoons 

Ingredients (This was my portion) 

  • 1/3 cup rolled oats 
  • 2 tbsp whole wheat flour 
  • 1 tbsp cocoa powder (I used carob powder) 
  • 1/4 tsp baking powder 
  • pinch of salt 
  • 1/3 cup almond milk (I used chocolate almond milk) 
  • 1 tbsp pure maple syrup 
  • 1 tsp melted coconut oil 
  • 1/2 tsp vanilla extract 
  • 1-2 tbsp chocolate chips (I used 1 tsp mini chocolate chips) 

Instructions 

  1. Pre-heat oven to 325 degrees F. Prepare oven safe ramekins by spraying with non-stick cooking spray.
  2. In a medium bowl combine together all the dry ingredients: oats, flour, carob powder, baking powder and salt. Leave chocolate out until the end. 
  3. Add all the wet ingredients to the mixed dry ingredients: milk, syrup, oil, and vanilla extract. Stir until combined. 
  4. Gently fold in chocolate chips to mixture. Pour mixture into prepared ramekin and cook in oven for 15-20 minutes. 
  5. Serve warm with fresh strawberries. (I had half a cup strawberries)

Lunch

Quinoa & Buckwheat salad 

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Thoughts: AMAZING!!! The saltiness of the feta, with the freshness of the lemon made this  a lunch that I could eat every day! 5/5 

Ingredients 

  • 1/2 cup cooked quinoa 
  • 1/2 cup cooked buckwheat 
  • 1 sprig green onion, chopped  
  • 25 g feta, crumbled 
  • 2 tbsp sundried tomatoes, chopped 
  • 1 tsp flaxseed 
  • 1 tsp sunflower seeds 
  • Juice of two lemon wedges, approximately 1 tbsp 

Instructions 

  1. To prepare quinoa bring 1 cup water with 1/2 cup quinoa to a boil. Cover and reduce heat to a simmer. Cook until quinoa is fluffy and all the liquid has been absorbed; approximately 15-20 minutes. 
  2. Follow the same instructions in step 1 for buckwheat. 
  3. Mix cooked quinoa and buckwheat with green onion, sundried tomatoes, flax seed, sunflower seeds, and feta. 
  4. Squeeze fresh lemon juice over salad and enjoy. 

Dinner

Sweet potato turkey chilli 

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Thoughts: This was pretty good. I would consider making it again. I found the recipe needed some more flavour so I added some more spices and canned tomatoes. It really made the dish. 4/5. 

Adapted from: Pinch of Yum

  • 1 tbsp grapeseed oil 
  • 1 yellow onion, sliced 
  • 1 lb ground turkey 
  • 2 tbsp chili powder 
  • 2 tbsp taco seasoning
  • 1 sweet potato 
  • 3 cloves garlic
  • 2 cups water 
  • 2 cups vegetable broth 
  • 1 large can diced tomatoes 
  • 1/4 cup brown sugar 
  • 1 can white beans, or black beans  
  • 2 tbsp worcestershire sauce 
  • 1 tsp cumin 
  • 1/2 tbsp paprika 
  • 1 cup cooked quinoa

Instructions 

  1. Heat oil in a large heavy pot over medium-high heat. Add onion, turkey, chili powder, and taco seasoning. When turkey and onions are fully cooked and browned remove from the pan and set aside. 
  2. Add sweet potatoes to the same pot. Brown slightly, add garlic, water, and broth. Bring to a simmer and cook potatoes for 10-15 minutes, until sweet potatoes are fork tender. 
  3. Use an immersion blender, to roughly puree the mixture. 
  4. Add turkey, beans, diced tomatoes, brown sugar, beans, worcestershire sauce, cumin, paprika, and cooked quinoa. 

 Day 2


 Breakfast 

Cereal 

Thoughts: I have been working on a big project. I knew it was going to be a big undertaking, but I definitely underestimated how much work it would be. However, I am really enjoying the journey! I am looking forward to when I can tell you more details. Anyways, until the project is done, Jordan’s parents and my parents have been amazing watching Charley for me a couple of days a week so I can get work done. On those days I try to spend as much time as I can getting work done, so meals on these days are extremely simple. But as I have mentioned before, cereal is one of my favourite breakfasts, I know I am so lame! But I could have it every morning! 5/5 

Lunch 

Soup & sandwich 

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Thoughts: Jordan’s parents were watching Charley today, but she was recovering from croup so I just hid in the office to work, while they watched Charley and cleaned our entire house! I know how spoiled am I, I have the best parents and parent-in-laws ever! I was working so hard I didn’t realize it was past lunch time, Jordan’s mom brought me a delicious lunch of soup and a sandwich. it was very sweet! 5/5 

Dinner 

Pizza and spinach quinoa salad 

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Thoughts: Sorry today there has been no crazy recipes. Jordan brought home Coco Brooks pizza  it is amazing pizza and a fantastic price! I love Coco Brooks. With the pizza we had a spinach salad with quinoa and some other veggies. It was delicious. 5/5 


 Day 3 


Breakfast

Mini Pancakes – Making convenient food healthier, the best of both worlds 

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Thoughts: This was pretty good and a quick way to prepare pancakes. Charley enjoyed them! I am not a huge fan of bisquick, I just had a box leftover from another recipe that I needed to use. Anyways, I find bisquick makes pretty dry pancakes. I probably would not sue bisquick again, you can use any pancake mix you wish. I would definitely use this method to prepare pancakes again though, and I really enjoyed the mix-ins! 4/5   

Ingredients 

  • 1 cup bisquick 
  • 1 egg 
  • 1/2 cup coconut milk 
  • 3 tbsp unsweetened shredded coconut 
  • 2 tbsp flax seeds 
  • 2 tbsp oat bran 
  • 1/3 cup peaches, defrosted and chopped  

Instructions 

  1. Warm oven to 350 degrees F. 
  2. In a large measuring cup combine together bisquick, egg, and coconut milk. 
  3. Fold in coconut, flax seeds, oat bran, and peaches. 
  4. Spray mini muffin tin with non-stick cooking spray. 
  5. Pour pancake batter into tins. 
  6. Place in oven and bake for 15 minutes. Or until fully cooked. Serve. 

Lunch

Peanut and sesame veggie quinoa bowl 

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Ingredients

  • 1/2 cup quinoa cooked 
  • 1/4 cup sugar peas, chopped 
  • 1/4 cup carrots, chopped 
  • 1/4 cup portabella mushrooms 
  • 2 tsp peanut butter 
  • 1 1/2 tsp sesame oil 
  • 2 tsp soy sauce 
  • 2 tbsp water 

Instructions 

  1. In a medium bowl place cooked quinoa. Top with sugar peas, carrots, and mushrooms. 
  2. In a separate small bowl whisk together peanut butter, sesame oil, soy sauce and water. Drizzle sauce over veggies and quinoa and serve. 

Dinner 

Bruschetta quiche 

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The Joy of winter, it is dark at like 4:00 giving the worst lighting for pictures!!! I hate taking dinner photos in the winter!

Thoughts: I had bruschetta and some leftover potatoes that I needed to use, as a result, this dish was born! It was yummy! I would definitely make this again. 4/5 

Ingredients 

  • 7 eggs 
  • 1 cup bruschetta 
  • 1/4 cup plain greek yogurt 
  • 1/4 cup parmesan cheese
  • 2 cups left over baked potatoes 

Instructions 

  1. Warm oven to 375 degrees F.
  2. Whisk eggs together with yogurt until well combined. 
  3. Fold in bruschetta and cheese to egg mixture and set aside. 
  4. Press cooked potatoes evenly into the bottom of a medium oven-safe casserole dish. Top with egg mixture and place in oven. 
  5. Cook for 30-40 minutes, or until egg mixture has set and is completely cooked through. 

Day 4 


Breakfast 

Nutella Cream of Wheat 

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Thoughts: I know when most people think of cream of wheat, they think of gross slop! But cream of wheat is an excellent source of iron, and with some milk I actually enjoy cream of wheat. I felt like cream of wheat this morning, but wanted to amp it up so that typical cream of wheat could be blog worthy! I hope you agree that cream of wheat should be a new breakfast staple, especially when you can enjoy it with Nutella, bananas, and coconut! 10/5

Ingredients (made two portions) 

  • 1/3 cup cream of wheat 
  • 2 cups + 1 tbsp coconut milk beverage, separated  
  • 1 tbsp Nutella 
  • 1 banana, sliced 
  • 1 tbsp unsweetened shredded coconut 
  • 2 tsp flax seeds 

Instructions 

  1. Prepare cream of wheat by bringing two cups coconut beverage to a boil. 
  2. When milk has reached a boil add cream of wheat, reduce heat and stir constantly until mixture thickens; about 3 minutes. 
  3. In a small bowl whisk together Nutella with 1 tbsp coconut beverage until smooth. 
  4. Place half of the cream of wheat in a bowl. Top with half a banana sliced, 1/2 tbsp coconut, and 1 tsp flax seeds. You can also serve with additional milk if you desire. (I always serve my cream of wheat with extra milk)! Enjoy! 

Lunch 

Artichoke and Bruschetta Gnocchi 

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Thoughts: As I mentioned the day before, I had some bruschetta I needed to use up and I found another perfect use for it in this delicious dish! 5/5 

Ingredients (I had 1 cup prepared pasta)

  • 1 (500 g) package of gnocchi 
  • 1/2 cup prepared bruschetta 
  • 1/2 cup marinated artichokes, chopped 
  • 2 tbsp parmesan cheese 

Instructions 

  1. Prepare gnocchi according package directions. 
  2. Mix cooked gnocchi together with bruschetta, artichokes, and parmesan cheese. 
  3. Serve hot!  

Dinner 

Grilled Fajitas 

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Thoughts: I was scrolling through Pinterest and saw a picture for a fajita recipe where all the components were grilled, which I thought was a genius idea. But when I went to open up the recipe it would not open. So inspired by the photo I saw I came up with this delicious dish. The grilled flavour adds so much to this classic dish! It was one of Jordan’s favourite dishes so far! Even though it smoked up the entire house, it was definitely worth it!!! 10/5 

Ingredients 

  • 3 tsp grapeseed oil, divided 
  • 2 bell peppers, sliced 
  • 1 yellow onion, sliced thick 
  • 2-3 mini portabella mushrooms, sliced thick 
  • 1/2 lb inside round rouladen, cut into two large portions.  
  • 2 avocados, peeled and pit removed  
  • 1 215 ml package of Frontera Fajita skillet sauce 
  • 2 tbsp plain greek yogurt 
  • guacamole seasoning (I use one from Epicure) 
  • 1 lime cut into wedges

Instructions 

  1. Warm cast iron grill over medium-high heat. Additionally warm the oven to 200 degrees F. 
  2. Brush peppers with 1 tsp oil. Grill peppers for 1-2 minutes on each side. Until peppers have beautiful grills marks are are slightly tender. 
  3. Place grilled peppers in an oven safe dish and keep warm in oven. 
  4. Brush onion with 1 tsp oil and gill 2-3 minutes on each side; until onions have grill marks and are tender, translucent and fragrant. 
  5. Place grilled onions in oven safe dish with peppers and keep warm in oven. 
  6. Brush portabella mushrooms with oil and place on cast iron skillet. Grill on both sides for 1-2 minutes. Again until tender and you have grill marks. Place in oven safe pan with peppers and onion and keep warm. 
  7. Place rouladen on grill and cook for 1-2 minutes per side. Once rouladen is fully cooked placed on cutting board and cut into 1 cm strips. 
  8. Warm a small frying pan over medium-high heat. When warm add fajita sauce. Once sauce is heated through, toss with cooked rouladen and remove from heat. Using tongs place rouladen with the rest of the fajita components. Pour sauce over meat and veggies and place in oven to keep warm. 
  9. In a medium bowl mash together 2 avocados and greek yogurt. Stir in guacamole seasoning. 
  10. Grill tortillas for 1 minutes on both sides. 
  11. Serve fajitas with lime wedges. To assemble evenly spread guacamole on tortilla. Top with peppers, onions, mushrooms, steak and some fresh lime juice! Enjoy! 

Week 50


Day 1


Breakfast 

Cream of Wheat 

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Thoughts: I really enjoyed having cream of wheat the week before so I added it into the meal plan again this week. I enjoyed it just as much as last week! It is a quick and nutritious breakfast, especially when you control which add-ins you use. 5/5 

Ingredients (this made two portions, I had one portion) 

  • 1/3 cup cream of wheat 
  • 2 cups water 
  • 1 tbsp pumpkin seeds 
  • 1 tbsp flax seeds 
  • 1 tbsp sunflower seeds 
  • 1 tbsp pure maple syrup 

Instructions

  1. In a sauce pan, bring water to a boil. 
  2. When water reaches a boil add cream of wheat and stir for 3 minutes, until the mixture thickens. 
  3. Top cream of wheat with seeds and maple syrup. Enjoy! (If mixture is too thick you can serve with some additional milk) 

Lunch 

Wild Rice Wrap 

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Thoughts: I use to hate wild rice because I did not like the texture, but I gave it a try again the other day and cooked in my rice cooker. When wild rice is cooked properly it is amazing! I really enjoy it! This was a pretty tasty way to use up some leftovers that I had. I would probably consider having this again, but I would probably add more veggies and cut the rice in half, it was a bit heavy with the original portions that I used. However, the flavour was definitely there! 4/5 

Ingredients 

  • 1 whole grain tortilla wrap 
  • 1 cup wild rice, cooked  
  • 5 cherry tomatoes, halved
  • 1/3 yellow bell pepper 
  • 1 sprig green onion, chopped 
  • 25 g goat cheese, crumbled 
  • 1 tsp balsamic reduction 

Instructions

  1. In a small bowl gently mix together cooked wild rice with tomatoes, pepper, and onions. 
  2. Gently toss rice mixture with crumbled cheese and reduction. 
  3. Place mixture on top of a warmed tortilla, roll up and enjoy! 

Dinner 

Red pepper hummus crusted chicken 

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Thoughts: When planning my meal plan for the week I cam across this dish, but I had some veggies that needed to be used up so I adapted the recipe slightly. However, I am not really happy with my pictures for this recipe, so if you want to see a much prettier more appetizing version of the meal visit Gimme some oven. This recipe was not too bad. I was expecting it to “taste healthy,” which is definitely did, but it was not the dry “healthy” texture and taste I was expecting. The fresh lemon juice is definitely an important ingredient with this dish! 4/5 

Original Recipe: Gimme Some Oven 

Ingredients 

  • 4-6 boneless, skinless chicken breasts 
  • 1 butternut squash, peeled and chopped 
  • 1 large sweet potato, peeled and chopped 
  • 2 beets, peeled and chopped 
  • 1 cup hummus, homemade or pre-made
  • 1 tbsp grapeseed oil 
  • 1 tsp onion powder 
  • pepper 
  • 2 lemons 
  • 1 tsp paprika 

Instructions 

  1. Warm oven to 450 degrees. 
  2. Prepare a baking sheet by lining it with parchment paper or spraying it with cooking spray. 
  3. Mix prepared veggies with grapeseed oil, onion powder, and pepper. Spread evenly on baking sheet. 
  4. Pat chicken dry with paper towel. Evenly spread hummus over chicken breasts. 
  5. Lay chicken breasts, hummus side up, on top of the vegetables. 
  6. Squeeze the juice of 1 lemon over entire cooking sheet. Top sheet with thin slices of lemon and place in oven. 
  7. Cook for 25-30 minutes, or until the chicken is completely cooked through. Juices run clear and there is no longer any pink in the centre, and vegetables are fork tender. 

Note: I would recommend cutting the beets slightly smaller than the sweet potato and butternut squash because it takes longer to cook. 


Day 2 


 Breakfast 

Nutella Pizza 

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Thoughts: Nutella! Of course this is a 5/5! 

Ingredients 

  • 1 whole grain tortilla 
  • 1 tbsp Nutella 
  • 1/2 banana, thinly sliced 
  • 1 tbsp unsweetened shredded coconut 
  • 1 tbsp flax seed 
  • 1 tbsp hemp seeds 

Instructions 

  1. Warm your oven’s broiler on 450 degrees F. 
  2. Evenly spread Nutella over tortilla
  3. Top with bananas, coconut, flax seed, and hemp seeds. 
  4. Place tortilla on a baking sheet and place pizza under broiler for 2-3 minutes; until coconut is golden brown. Serve immediately. 

Lunch 

Leftover Hummus crusted chicken and roasted vegetables 

Thoughts: I enjoyed this just as much the second day! 

Dinner 

Pizza and salad 

Thoughts: My Uncle was in town and came for a last minute visit. We ended up heading to my parents house for pizza and salad. It was great to visit! 


Day 3 


Breakfast

The latest and greatest! Name still to be determined….

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Thoughts: I adapted a recipe I found on Pinterest to invent in my biased opinion the latest food craze! It is a combination of a muffin and donut! I am sure you have all heard the Cronut; everyone’s obsession with the combination of the croissant and the donut! Well I came up with the muffnut! I do not have a school aged child, and I rarely watch television or movies lately that are rated higher than G, but for some reason I feel like this could be a word that is band from the playground! When I say that I invented the Muffnut this week I am given a very shocked and confused reaction! Needless to say I am open to name ideas for the “Muffnut!”

Aside from the name debacle, this was the most delicious muffin donut I have ever had!!! I am not going to lie, I ate 2. I should have only had 1. These are fairly healthy, but there is a high amount of coconut oil in these “muffnuts.” Unfortunately, the benefits of the good fats found in coconut oil do not out weigh the bad fats. The quantity of good fats is so small compared to the the saturated fats, but oy is coconut oil so yummy! Everyone loved these and I will most definitely make these again. In all honesty they were meant to be donuts, but I over filled the tins so they turned into a mix of a muffin and a donut. If you do not have a donut pan you can make these as muffins. 10/5 

Adapted from: Chelsea’s Messy Apron

Ingredients 

Muffin/donut 

  • 1 cup whole wheat flour 
  • 1 tbsp cornstarch 
  • 1/2 tsp baking soda 
  • 1/4 tsp salt 
  • 1/2 tsp ground cinnamon 
  • 1 tbsp chia seeds 
  • 3 tbsp water 
  • 1/2 cup vanilla greek yogurt 
  • 1/4 cup coconut oil, melted 
  • 1/2 tsp vanilla extract 
  • 1/2 cup brown sugar 
  • 3/4 cup apple sauce 
  • 1 cup apple, peeled and chopped finely 
  • 1/2 tsp lemon juice 

Topping 

  • 3 tbsp whole wheat flour 
  • 2 tbsp quick oats 
  • 1/2 tsp cinnamon 
  • 3 tbsp brown sugar 
  • 2 1/4 tbsp coconut oil, melted 

Instructions 

  1. Warm oven to 350 degrees F. 
  2. In a small bowl mix chia seeds with water and set aside. 
  3. In a large bowl add flour. Once flour is added remove 1 tbsp and return it back to your flour container. 
  4. To the flour add cornstarch, baking soda, salt and cinnamon. Stir until combined. 
  5. In a separate bowl or large measuring cup, mix together gelled chia seeds with yogurt, coconut oil, vanilla extract, and sugar until well combined. 
  6. Toss apples into flour mixture. This step ensures that your apples will be evenly distributed in your muffin/donut. 
  7. Pour batter in donut or muffin tin. (I made 6 donut muffins, but I should have made more to distribute the batter better). 
  8. Set pan aside to prepare the topping. In a medium bowl combine together all of the topping ingredients. 
  9. Evenly place topping over each muffin/donut. 
  10. Place tin in oven and bake for 20-25 minutes, until centre is completely cooked.
  11. If you can wait allow them to cool and then enjoy! 

Lunch 

Ramen Noodles 

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Thoughts: I am not gluten-free, but there are some products that I just really enjoy that happen to be gluten-free and this is one of them. I really enjoy buckwheat and who does not love instant noodles?!! I had the buckwheat, mushroom, brown rice ramen noodles with vegetable broth for lunch and I am a huge fan! I thought it was delicious! I will definitely have these noodles again! I had the noodles with a smoothie and 1 serving of cheddar cheese! It was a perfect lunch. 5/5 

Ingredients 

Noodles 

Smoothie 

  • 1 1/2 cups raw carrot juice 
  • 1 banana 
  • 1 cup frozen fruit mix (mango, strawberries, and peaches) 
  • 1/4 cup vanilla greek yogurt 

Instructions 

  1. prepare noodles according to package. 
  2. To prepare smoothie place all smoothie ingredients: juice, banana, frozen fruit and yogurt into a blender and combine until smooth. 

Dinner 

Baked sesame chicken fingers 

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Thoughts: These were pretty good. I made a similar chicken finger recipe when I first started the blog and I think I prefer that recipe more than this one. I would most likely make that recipe again over this one. There was nothing wrong with this recipe, I just like how sticky the glaze turned out on the other recipe. There is a dipping sauce that the recipe recommends, but it did not sound healthy or appetizing to me so I skipped it, but if you would like to try it you can click on the link below 4/5 

Original Recipe: Dinner at the Zoo

Ingredients 

  • 1 lb boneless skinless chicken breasts, cut into strips 
  • 1 cup butternut milk (I did not have buttermilk so I used coconut milk beverage, probably not the best substitute, but the coconut flavour goes well with the recipe) 
  • 1/2 cup whole wheat flour 
  • 1 1/2 cups panko breadcrumbs 
  • 1/4 cup cornmeal 
  • 1/4 cup soy sauce 
  • 1/4 cup ketchup 
  • 2 tbsp honey 
  • 2 tsp toasted sesame oil 
  • 1 tbsp sesame seeds 
  • 2 tsp corn starch 

Instructions 

  1. Warm oven to 450 degrees F. Prepare a baking sheet by lining with parchment paper. 
  2. Place chicken in a resealable bag with milk and toss to coat. Marinate for 10-15 minutes. 
  3. While chicken is marinating, combine soy sauce, ketchup, honey and sesame oil in a small saucepan and set aside to heat later. 
  4. In another resealable bag combine flour, Panko, and cornmeal. 
  5. Mix half of the chicken strips in the Panko mix and shake to coat. By working with half of the chicken strips at a time you will not over crowd the bag making sure that chicken is evenly coated. Place chicken strips in an even layer on a baking sheet. Coat the remaining chicken and place on baking sheet. 
  6. Place chicken in oven and cook 20-25 minutes, or until golden brown and chicken is fully cooked. No more pink and juices run clear. 
  7. Just before chicken finishes cooking bring sauce to a boil in saucepan over medium-high heat. Add cornstarch mixed with 1/4 cup water to sauce and boil for an additional 1-2 minutes; until sauce thickens. 
  8. Coat chicken with sauce. I used tongs and dipped chicken into sauce. I also placed the chicken strips coated in sauce back under the broiler for 2-3 minutes just to set the sauce. 
  9. Serve! 

 Day 4 


Breakfast 

….if you can call it that

Thoughts: I am not going to lie to you! I ran out of the house in the morning and did not have time to make breakfast. When I got to mom’s group the snacks were donuts, which I would normally skip, but my heart was causing me some grief earlier so I thought I should eat something. I selected the apple fritter, because you know it has apples in it! Of course it tasted good, but it was a terrible selection to start my day! 

Lunch 

Sesame chicken wrap 

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Thoughts: This was an excellent way to use leftovers from the night before! I really enjoyed this and would love to have this for lunch again. I didn’t even heat anything up, the chicken was good cold 5/5 

Ingredients 

Instructions 

  1. Toss slaw with dressing and place on top of tortilla. 
  2. Layer chicken and cheese on tortilla, wrap and serve! 

Dinner

Thoughts: So as I mentioned my heart was causing me some grief. When I sat down after lunch my arrhythmias started getting really bad. I couldn’t move or do anything the rest of the afternoon or evening, it took a lot out of me! I was sad because I had such a fun dinner planned! Jordan had to cancel his plans and brought home Swiss Chalet for dinner, which was very sweet of him. So no fun dinner to share with with you, but I always enjoy Swiss Chalet every once and a while so it was still a yummy dinner! 

Month 12 Free Meal Plan

Month 12 Free Meal Plan


I cannot believe I am heading into month 12 of this journey! It felt great to be back to meal planning this week. Here is last weeks meal plan. I am so sorry again I do not have nutritional information provided! The blog was done and ready a while ago, but Charley got a terrible case of croup so I am just going to publish what I have. If you are curious about any of the nutritional analysis please let me know and I can figure it out for you. Charlotte is needing my attention. Hope you enjoy the meal plan. See you next week!


 Month 12 Week 2 & 3 – Took a break to enjoy the holidays! 

Month 12 Week 4 


 Day 1 


Breakfast 

Apple Cinnamon Oat Cups 

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Thoughts: I really enjoyed these little muffins! Charlotte did not really get into them, but I would not take that as a point against this recipe. Charlotte’s last two year molar is coming in, she has been eating terribly these past couple of weeks. Even though Charley did not eat these muffins I would definitely make them again. I added a tbsp of pure maple syrup to add some sweetness. 4/5 

Original Recipe: Happy Healthy Mama 

Ingredients 

  • 2 cups old fashioned oats 
  • 1 tsp baking powder 
  • 1/8 tsp salt 
  • 1/2 tsp cinnamon 
  • 1 cup milk (I used coconut beverage) 
  • 1 egg 
  • 1/2 cup mashed banana (approximately 2 small) 
  • 1 tbsp pure maple syrup 
  • 1 large apple, peeled, cored and diced 

Instructions 

  1. Preheat oven to 375 degrees F. 
  2. Mix together oats, baking powder, salt, and cinnamon in a large bowl. 
  3. Mix in milk, egg, syrup, and banana until combined. 
  4. Fold in apples. 
  5. Grease a muffin tin (I used a mini muffin tin, made 24 mini muffins), and fill with batter. 
  6. Bake for 20-25 minutes. Time is shorter for mini muffins, about 18 minutes. 

Lunch 

Parc 

Croque Madame 

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Thoughts: Charlotte had a specialist appointment on seventeenth. Her one eye turns slightly when she looks up, it is super adorable and slightly creepy all at the same time. Thankfully it does not seem to be something that will cause her troubles in the long-term. 

It is shame to go all the way to 17th and not enjoy lunch while you are there. So many great places to eat on 17th. We decided to go to Parc because it was close to the doctor’s office! It was amazing! I thought I would start the New Year’s resolution season with a healthy Croque Madame! I hope you can detect the sarcasm in my typing. So yummy, but a meal that cannot be enjoyed on a regular basis! I highly recommend Parc! The environment is super adorable and the bread they serve at the beginning is heavenly! The croque madame was definitely one of the best I have ever had! 10/5 

Dinner 

Taco Quinoa Bake 

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Thoughts: I thought this was alright. A tasty and fast weeknight meal. I decided to use quinoa instead of rice. Jordan even said he enjoyed it, and he is not a huge quinoa fan. I am undecided if I would make it again, only because I have made so many amazing recipes since starting this blog that I would probably make first. 4/5 

Original recipe: Tone & Tighten 

Ingredients 

  • 1 lb ground turkey (I only used a 1/2 lb) 
  • 1 onion, diced 
  • 1 packet taco seasoning (I used a homemade one) 
  • 2 cups water 
  • 1 (16 oz) jar salsa 
  • 1 1/2 cups frozen corn 
  • 1 cup quinoa, uncooked 
  • 1 can (4 oz) green chilli (I did not end up adding this) 
  • 1 cup shredded cheddar cheese 
  • 2 cups lettuce, shredded 
  • 1 large tomato, diced 
  • 1 avocado, diced (I added avocado, because I did not use dressing. The avocado added some creaminess) 
  • Optional toppings: sour cream, ranch dressing 

Instructions 

  1. Over medium-high heat brown turkey and cook onions in a large nonstick oven safe skillet, about 5-7 minutes, or when no longer pink. 
  2. Add water to the pan along with taco seasoning. Mix together. Add salsa, corn, and quinoa. Bring to a boil, then reduce heat to a simmer and cover. Cook for 15-20 minutes, stirring every few minutes until quinoa has fully cooked and all the liquid has been absorbed. 
  3. If pan is oven safe: Preheat broiler and sprinkle quinoa mixture with cheese and place under broiler until cheese has melted and is bubbling. If pan is not oven safe: sprinkle quinoa mixture with cheese and cover. Let sit for 1-2 minutes to allow cheese to melt. 
  4. Serve quinoa taco bake topped with lettuce, tomato, avocado and optional toppings. 

Snack 

1 chocolate pudding 

1 apple 


 Day 2 


 Breakfast 

Chocolate raspberry quinoa 

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Thoughts: This was very filling and tasty. However, if I were to make this again I would try to develop the flavour of the quinoa more. The chocolate was not very prevalent. But I really enjoyed mixing it up and having quinoa instead of oatmeal. It was a lot more satisfying and kept me full longer than oatmeal. With a few tweaks I will definitely make this recipe again. 4/5 

Ingredients 

  • 1/2 cup quinoa, uncooked 
  • 1 cup vanilla almond milk 
  • 1 1/2 tsp carob powder 
  • 1 tsp vanilla extract 
  • 1/2 cup frozen raspberries 

Instructions 

  1. Bring quinoa, milk, carob powder, and vanilla extract to a boil in a small sauce pan over medium-high heat. 
  2. Once a boil is reached reduce to a simmer and cover for 15-20 minutes, stirring frequently (every couple of minutes) to prevent milk from burning. Once quinoa has fully cooked and liquid has all absorbed, remove from heat. 
  3. While quinoa is cooking, microwave raspberries for 30-45 seconds. 
  4. Top quinoa with some extra milk and raspberries. 

Snack 

Apple 

Lunch

Leftover Taco quinoa salad 

Thoughts: Not too much to say here. It was good again the second day! 4/5 

Dinner

Slow cooker beef dip 

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Thoughts: Ummm…….yes!!! This was fantastic! This was a hit with everyone and I will most definitely make it again! I used inside round rouladen. It was perfect because it was not too gristly and very tender. 6/5 

Ingredients 

  • 1/2 lb inside round rouladen, cut into strips (1/2 lb was enough to feed 4 adults and 1 child, but there was not a lot left over, the meat really reduced down over the course of the day) 
  • 2 tbsp Worcestershire sauce 
  • 1 onion, diced 
  • 3 cups beef broth 
  • 1 tbsp cold water 
  • 1 tsp cornstarch 
  • 1/2 tsp onion salt 
  • 1 tsp onion powder 
  • 2 tbsp liquid beef bouillon 
  • 4-6 Whole grain buns
  • 1/2 tsp butter/margarine per bun 
  • 4-6 slices provolone cheese    

Instructions 

Note: I have a multi-cooker and like to brown my meat before slow cooking. I browned the meat with onions and Worcestershire sauce.  If you have a multi-cooker you can do the same if not  you can choose to brown your meat with the onions in a frying pan on the stove over medium-high heat, or skip this step and throw the meat directly into the slow cooker. 

  1. Add beef, worcestershire sauce, onion, and broth to slowcooker. Mix cornstarch with cold water until no longer clumpy and also add to slow cooker, along with onion salt, onion powder, and liquid beef bouillon. 
  2. Cook beef on low for 6-8 hours. 
  3. Separate beef from the liquid and place in a serving dish. 
  4. Season dip to taste with salt and pepper and serve in separate ramekins for each person. 
  5. To assemble bun butter both sides, top with cheese followed by beef. You want beef to be hot so that the cheese melts, dip in Au Jus and enjoy! (does it still count as an Au Jus if there is no wine?!! Whatever, I am calling it an Au Jus). I served with spinach salad and potato wedges. 

Snack 

1 Chocolate pudding 

1 small orange

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 Day 3 


Breakfast

Apple cinnamon peanut butter toast 

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Thoughts: This was surprisingly amazing!!! I was inspired by the apples and cinnamon portion after a friend of mine said she ate it all the time growing up and I honestly had to think of something fast to make for breakfast. I was not organized enough for my original plan. I really enjoyed this and could easily eat this most mornings for breakfast. 6/5 

Ingredients 

  • 1 apple, cored and cubed 
  • 1/4 tsp cinnamon 
  • 1 tbsp peanut butter 
  • 1 50g slice of multigrain sourdough, toasted  

Instructions 

  1. Mix apples with cinnamon and place in microwave for 1:30, stopping to stir the apples every 30 seconds. 
  2. Spread peanut butter evenly on toast. Top with warm cinnamon apples and enjoy! 

Lunch 

Booster juice

Thoughts: I was out all day at the library working. I did not pack a lunch because I was not sure how long I was going to be, and I was going to be at the library so obviously eating there was a no-no! I was shocked at the number of people at the library who came with the sole purpose of eating their lunch!!! I felt like I was in a food court not a library. I guess next time I will be packing a lunch for a full day of work at the library! Is it just me or does anyone else feel like eating at the library was something that use to be frowned upon?  Anyways long story short their is a booster juice right beside the library so I grabbed a sandwich and snack size smoothie quickly. I had the BBQ chicken panini, I wouldn’t order it again. I really do not like that rubbery remade chicken, so gross! Additionally they burnt my rubbery and gristly chicken sandwich. I use to always get their vegetarian panini, it was delicious, but they do not seem to make it anymore. I did enjoy my smoothie, I went with a snack size I C Carrots. Sandwich 2/5 Smoothie 5/5.  

Dinner 

Ground Turkey Sloppy Joes 

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Thoughts:  These were pretty good, and really fast to make. Although I felt like an amateur meal planner with this recipe. Last night was a dinner with meat on a bun and tonight was also dinner with meat on a bun!!! Seriously it is like I have never done this before! I think I would have enjoyed this recipe a lot more if we didn’t have pretty much the exact same meal the night before! If I am in a rush I would definitely make this dish again. 4/5 

Original Recipe: Five heart home 

Ingredients 

  • 2 cloves garlic, minced 
  • 1 lb ground turkey (I only made 1/2 lb and froze the other half of the sauce). 
  • 8 ounces tomato sauce (I totally thought I had this at home, but I ran out so I just blended up a can of diced tomatoes). 
  • 1/2 cup ketchup 
  • 1/4 cup brown sugar 
  • 2 tbsp Worcestershire sauce 
  • 1 tsp prepared mustard 
  • 1/2 tsp garlic powder 
  • 1/4 tsp onion powder 
  • pepper to taste 
  • whole grain buns 

Instructions 

  1. In a large skillet sauté garlic over medium-low heat in a 1/2 tsp of olive oil. Sauté until garlic becomes fragrant; about 1-2 minutes. Add ground turkey and increase heat to medium-high. 
  1. While turkey is browning prepare the sauce. Combine together in a large measuring cup, or medium bowl tomato sauce, ketchup, sugar, Worcestershire sauce, mustard, garlic powder, onion powder, and pepper.  
  2. Pour sauce in with fully cooked browned ground turkey and cook until warmed through. Serve on whole grain buns with salad. 

 Day 4 


Breakfast 

Starbucks Spinach Feta wrap & Peach tea 

Thoughts: The spinach feta wrap is always a classic grab and go breakfast. And a hot tea with nothing in it is always so comforting especially when it is snowing all day! 5/5 

Lunch 

Banana, Flax and Nutella Grilled Sandwich

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Thoughts: I felt like a grilled cheese, but a grilled cheese is not really glamorous or blog worthy. As a result this heavenly sandwich was born! This simple recipe that I just threw together may be one of my favourites since I started the blog! Warm bananas with melted Nutella!!!!! I also used coconut oil on the outside of the sandwich to help brown the bread instead of butter or margarine……AMAZING! I am actually going to go make one, just talking about it is making me crave it! 10/5 

Ingredients 

  • 2 slices whole grain bread 
  • 1/2 tsp coconut oil 
  • 1 tbsp nutella 
  • 1/2 medium banana 
  • 1 tsp flax seeds 

Instructions 

  1. Warm a frying pan on medium heat. 
  2. Spread Nutella on both slices of bread.
  3. Top one slice with bananas and flax seed. 
  4. Top second slice of bread on sandwich. Spread coconut oil on the outside of each slice of bread. 
  5. Place sandwich in frying pan. Let brown for 1-2 minutes. Flip and brown the other side for 1-2 minutes. Eat immediately while Nutella is still warm! 

Snack 

Chia seed drink – I don’t know why but I love this drink!!! It is super refreshing, the texture is odd, but surprisingly enjoyable! 

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Dinner 

Fancy mac & cheese and hot dogs! 

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Thoughts: There are times that I just feel like making something convenient and not directly from scratch. This was definitely convenient, fast, and delicious. You could even argue that is was on the healthier side! I would definitely prepare this dish again. I bought the Bison sausage and Butternut squash ravioli from Costco. 

Ingredients 

  • 500 g butternut squash ravioli 
  • 4 Hickory smoked bison sausage 
  • 3 tbsp butter 
  • 1/2 tsp ground sage or 6-8 fresh sage leaves  
  • Juice from 1/2 lemon 
  • 1/4 cup fresh parmesan 
  • 1 tsp basil pesto 

Instructions 

  1. Cook and prepare sausage according to directions. 
  2. Cook ravioli according to directions. 
  3. To prepare the brown butter sage sauce melt butter in a large sauce pan. 
  4. Cook butter until golden brown, but not until burnt. Butter will start to smell like shortbread. 
  5. Add sage to butter and remove from heat. 
  6. Add lemon juice and mix. 
  7. Drain pasta, and leave some pasta water remaining. 
  8. Place pasta in sauté pan with brown butter sage sauce and return to heat. Add parmesan, and toss to coat. Serve pasta immediately with sausage, and basil pesto to serve with sausage.