Meal plans 61 & 62- Video on how to BBQ halibut!

Meal Plans 61 & 62

Video: How to BBQ halibut!


The past two weeks have been filled with milestones, parties, appointments and technical difficulties(ugh)!!! I turned 30 last week! I do not feel mature enough to be 30!!! I always felt that 30 was the official age of being a grown-up! I would not consider myself a grown-up! Do you ever get to the point that you officially feel like a grown-up?!!!

IMG_7441
Had a lovely brunch at the Yellow Door Bistro at Hotel Arts!

IMG_7443

In addition to celebrating my 30th birthday I also had an appointment with my cardiologist this week. My heart has been doing really well, which is encouraging, but there are still plans for surgery. Either way I am encouraged!

This blog post would have been out so much earlier, but for the past week I have been running into one computer issue after another!!!! Ugh! So frustrating! I have wasted so much time this week just trying to correct like 1000 little technical problems! I think I am finally sailing smooth (fingers crossed)! 

I tried something new this week, which I am really excited about! I did a video blog explaining how I prepared one of my recipes! I show you how to BBQ halibut. I apologize it is very clear I am an amateur with video and editing, but let me know if you like it. If you enjoy this weeks video I promise I will get better at filming and not using the word amazing 30 times in 1 sentence!!! 😜

With the events of the past two weeks the meal planning has been up in the air. I hope you enjoy these recipes!


Breakfast recipes

Ham & Egg cup

For more recipes and meal plan ideas visit @fitlessflavor 

Thoughts: This was super fast to make and really yummy. I would definitely make this again. I have made something similar to this in the past and also really enjoyed it. 5/5 

Ingredients 

  • 3 thin slice of black forest ham 
  • 2 eggs 
  • 1 tbsp of shredded cheddar cheese 
  • drizzle of sriracha 
  • 1 cup strawberries and cantaloupe 

Instructions 

  1. Warm oven to 375 degrees F. 
  2. Place ham in a small oven-safe ramekin so that it forms a cup. Crack two eggs into ham cup, sprinkle with cheese and place in oven. 
  3. Let ham and egg cup cook for approximately 15 minutes, or until the egg white has fully cooked and is no longer glossy. 
  4. Drizzle with sriracha and sprinkle with some fresh parsley. Serve with fruit and enjoy! 

The Classic Crumpet

For more recipes and meal plan ideas visit @fitlessflavor-28

Thoughts: I haven’t had a crumpet in forever! I always enjoyed them as a kid. They remind me of my Grandma Osborne! I saw them in the grocery store the other day and read the nutrition information out of curiosity, they were not as bad as I would have expected. So I picked up a package to try this week. They provided instant fond memories of breakfasts at my grandma’s! I am curious to try and make a crumpet from scratch to see how hard it is. I enjoyed the convenience of this dish 5/5 

Ingredients 

  • 2 crumpets
  • 1 tbsp natural peanut butter 
  • 1 cup watermelon 

Instructions 

  1. Toast crumpets for 2-3 minutes, or until soft. 
  2. Evenly spread peanut butter on flat side and serve with fruit. 

Churro Waffle

For more recipes and meal plan ideas visit @fitlessflavor-25

For more recipes and meal plan ideas visit @fitlessflavor-26

Thoughts: UMMMMM……………YES!!!!! Definitely not one of my healthiest breakfast options, but I have seen some version or another of this recipe, a few times on Pinterest and I finally just had to try it! It definitely did not disappoint. I kept the whole process really simple by just using the pre-made pancake mix from Costco. I would definitely make this again as a treat on Saturday morning! 5/5 

Ingredients 

Instructions 

  1. Prepare pancake mix as directed, then add enough additional water to make the mix the consistency of a frappuccino (I blanked! I have no idea what to compare the consistency to! Frappuccino is all I could think of. Anyways you want the consistency for a waffle mix to be slightly runnier than a pancake mix, I hope this is helpful😁😋)
  2. In a large shallow bowl mix together cinnamon and sugar. Evenly spread the cinnamon and sugar so it coats the entire bottom of the bowl. Set aside. 
  3. Cook waffle in waffle maker according to manufactures recommendations.
  4. When waffle has finished cooking brush with melted butter and place in cinnamon sugar bowl. 
  5. Coat both sides of the waffle with butter and cinnamon and sugar. Serve immediately while still warm. 

Egg boats

For more recipes and meal plan ideas visit @fitlessflavor-21

For more recipes and meal plan ideas visit @fitlessflavor-22

Thoughts: this is another simple concept that I have seen numerous times. I have never tried it only because it seems overly simple, but I was short on time so I gave it a try. It was fun and required no cutlery! One fewer dish to clean is my type of meal! 😂 Anyways I would make this again, it was simple, tasty and satisfying! 5/5 

Ingredients 

  • 1 slice of whole grain bread 
  • 1 tsp butter 
  • 1 egg
  • 1 tbsp shredded cheddar cheese 
  • 1 cup watermelon and raspberries 

Instructions 

  1. Warm a frying pan over medium heat. 
  2. Using the back of a spoon press a down the bread in the middle of the slice to form a small bowl. 
  3. Butter the opposite side of the bread and place in frying pan so it is butter side down. 
  4. Crack egg into ‘bread bowl,’ sprinkle with shredded cheese, and cover pan to allow egg to cook. Cook for 5-7 minutes or until egg white fully cooks and yolk is at your preferred doneness. 
  5. Serve with fruit. 

Lunches

Spinach fettuccine

For more recipes and meal plan ideas visit @fitlessflavor-27

Thoughts: I have been doing a bit of shopping lately at Bulk Barn.  They have an amazing selection of unique ingredients. I have been having fun experimenting over the past few weeks! I tried their spinach fettuccine on this day. This pasta is high in iron and fibre, but flavour wise I was not a huge fan. I wouldn’t mind eating it again, but I would not go out of my way to get it. I served it with a pre-made spicy tomato sauce.  3/5

Simple turkey wrap

For more recipes and meal plan ideas visit @fitlessflavor-23

Thoughts: Sometimes I just want a simple sandwich. This wrap had turkey breast, havarti cheese, tomatoes, pickles, lettuce, mustard and mayo on a white tortilla. I would normally use whole grain, but I had some white ones that had to be used up in the freezer. 4/5 

Ham & Cheese Panini

For more recipes and meal plan ideas visit @fitlessflavor-10

Thoughts: Again another simple panini. Instead of packing my sandwich full of veggies I just served them on the side and kept the sandwich simple. Sometimes I don’t enjoy the texture and temperature of veggies in a panini. I don’t like how tomatoes go squishy or how spinach is warm and wilts 😝! This was tasty and I would definitely make this again. 4/5 

Ingredients 

  • 20g cheddar cheese 
  • 3 thin slices smoked black forest ham 
  • 2 slices whole grain bread 
  • 1 tsp butter/margarine 

Instructions 

  1. Warm cast iron grill over medium-high heat.  Add cast iron panini press to skillet to warm up as well. (or if you have an actual panini press machine you can use that instead). 
  2. Evenly spread cheese and ham inside sandwich. Butter the top of the sandwich and when panini press is hot enough place sandwich butter side down on skillet. Butter the other side of the sandwich and place panini press on top. 
  3. Brown sandwich for 2-3 minutes, until cheese has melted and bread in golden brown. 
  4. Serve with veggies. 

Red Lentil Pasta

For more recipes and meal plan ideas visit @fitlessflavor-6

Thoughts: This organic red lentil penne was another item I picked up from bulk barn. I really enjoyed this pasta!!! I definitely preferred this pasta over the spinach fettuccine. I would make this again! I served this pasta with the same spicy pre-made tomato sauce. 5/5 

For more recipes and meal plan ideas visit @fitlessflavor-2

For more recipes and meal plan ideas visit @fitlessflavor-3

Thoughts: I got these portion sized ramen noodles from Costco. They are great for homemade instant noodles. As usual I kept it simple. I just added 1 tsp vegetable bouillon, 1/2 tsp life house salad freeze dried herb mix, and 1 1/2 cups hot water. I covered the bowl for 4 minutes and had delicious instant noodles! 5/5 

High tea with some very distinguished party guests 

For more recipes and meal plan ideas visit @fitlessflavor-18

For more recipes and meal plan ideas visit @fitlessflavor-16

For more recipes and meal plan ideas visit @fitlessflavor-14

For more recipes and meal plan ideas visit @fitlessflavor-13

For more recipes and meal plan ideas visit @fitlessflavor-15

For more recipes and meal plan ideas visit @fitlessflavor-17
Charley having a very enlightening political discussion with bunny!

For more recipes and meal plan ideas visit @fitlessflavor-19

Thoughts: Sometimes when the food is simple all that matters is presentation. Charley and I had the most wonderful high tea together. I made simple mini cheese pizzas, tiny cucumber and Boursin sandwiches and  little ham and cheese sandwiches. I also served fruit and veggies. We had peach tea in my grandmother’s and great grandmothers china. We invited some very important guests bunny, baby bear (ironically the bear on the left is baby bear, named by Charley), big bear, Olaf, Ellie the elephant, Sven, Moo and Mini Mouse. Charlotte loved it and who am I kidding so did I. My inner 3 year old came out! 😊 I would definitely love to make this lunch again! 10/5 


Dinner

Maple Mustard Pork

For more recipes and meal plan ideas visit @fitlessflavor-12

For more recipes and meal plan ideas visit @fitlessflavor-7

For more recipes and meal plan ideas visit @fitlessflavor-8

For more recipes and meal plan ideas visit @fitlessflavor-11

Thoughts: I have fun experimenting with different slow cooker recipes to see what will turn out. I made this slow cooker pork and really enjoyed it. The next time I make it I think I might add some soy sauce though. It needed just one more element and I am not quite sure what that is. But anyways here is what I came up with this week: 4/5 

Ingredients 

  • 1 pork tenderloin 
  • 2 tbsp whole grain mustard 
  • 2 tbsp maple syrup 
  • 1 tsp garlic, minced 

Instructions 

  1. In a small bowl mix together maple syrup, whole grain mustard, and garlic. Set aside. 
  2. Brown each side of the tenderloin for 1-2 minutes until golden brown. 
  3. Brush tenderloin with mustard mixture. Cook on low for 6-8 hours. 
  4. When done use an electric knife to cut tenderloin into 1/2 inch pieces. Serve with salad and drizzle with some extra sauce. 

Buffalo Chicken Wrap

For more recipes and meal plan ideas visit @fitlessflavor-20

Thoughts: this is a favourite in our house! We love buffalo chicken wraps Jord is always so excited when he finds out this is what I am making. . I use the Pinty’s chicken, and I serve the wraps with kale slaw, cherry tomatoes, shredded cheddar cheese, and ranch dressing on a tortilla. SO YUMMY!!! 10/5

BBQing Halibut

For more recipes and meal plan ideas visit @fitlessflavor-31

To watch video on how to prepare this dish click picture above or link below:

Halibut – Medium

Thoughts: I apologize for how obviously amateur this is, but I hope you enjoy my video! I had fun making it. Also a note from the video when the BBQ is 900 degrees I would obviously not touch it!

This dish turned out amazing! Jordan hates fish, but ate this entire dish with NO complaints! I will definitely be BBQing fish on the BBQ again using the cast iron skillet, it worked amazingly! I always love the concept of cooking fish on a cedar plank, but you have to be so organized for that. It requires you to soak the cedar for 24 hours before cooking! I always forget to soak the plank! I will definitely use this technique again! 5/5 

Ingredients 

  • 1 fresh wild halibut filet 
  • 3 tbsp butter (this is a bit more than I used originally) 
  • 1 shallot thinly sliced 
  • 2 tsp garlic minced 

Instructions 

  1. Melt butter in skillet as you warm the BBQ. 
  2. Once BBQ has reach desired heat, between 300 and 350, add shallots and garlic. 
  3. Cook for 1-2 minutes until fragrant. Carefully add halibut to pan. 
  4. Cook for 8-10 minutes (will depend on the thickness of the filet). 
  5. Flip fish and cook for an additional 8-10 minutes, until fully cooked. It will be opaque and flaky. 
  6. Baste fish with butter at the end and serve with green beans and fresh lemon. Squeeze lemon over filet. Enjoy! 

Free Meal Plan 60

Free Meal Plan 60

 

I think I am going to stop promising that the next week I will be more organized and back to a regular meal plan! This week I started off strong and then on Wednesday I woke up with the flu and did not eat all day!  I was at a friends house on Monday and it sounds like something went around because at least 5 of us were all throwing up and in the fetal position on Wednesday! Never any fun. A flu in the spring always throws me off, it seems so out of place! Anyways here is my 3 week meal plan. I hope you enjoy what is do have! Have a wonderful week!

 


Day 1

Calories: 1150 kcal, Protein 50 g, Carbohydrates 128 g, Fats 50 g

Dietary lows (anything under 50% of DRI): Omega 3 0.14 g, Vitamin B5 2.32 mg, Vitamin B12 0.59 mcg, Potassium 1995 mg


Breakfast

Blueberry & Cranberry Oatmeal

286 kcal

For more recipes and meal plan ideas visit @fitlessflavor

Thoughts: I love cranberries! I know they are not for everyone, so even though I give this dish a 5/5 you might give it a 0/5! I love how tart they are. It contrasts well with the overly sweet blueberries. I would definitely make this dish for breakfast again. Oatmeal is high in vitamins B1, B3, B6, iron, and soluble fibre. Cranberries are high in fibre, vitamin C, and manganese. 

Ingredients 

  • 1/2 cup quick oats
  • 1 cup plain unsweetened almond milk 
  • 1 tbsp maple syrup
  • 2/3 cup blueberries unsweetened, frozen 
  • 1/3 cup cranberries unsweetened, frozen
  • 1/2 tsp honey

Instructions 

  1. In a microwave save bowl mix together oats, maple syrup and almond milk.
  2. Place in microwave and heat for 2 minutes. Stir and set aside.
  3. In a separate microwave safe bowl heat blueberries, and cranberries for 1 minute (covered with a microwave safe cover). Stir berries with honey and gently mash. 
  4. Top oatmeal with berries and serve. 

Lunch

Hummus and sprouts

(409 kcal)

For more recipes and meal plan ideas visit @fitlessflavor-2

Thoughts: Aside from this being one of the most beautiful items I have eaten this was as ridiculously delicious and wonderful fresh! Sprouts are packed with micronutrients and vitamins, specifically potassium (alfalfa) and vitamin B1 (soybean). You just have to make sure to wash them really, really well! I could eat this every day and be happy! I tried a lemon dill hummus and it worked perfectly! So YUMMY! I will be right back I am going to make another one!!!! 5/5 

Ingredients

  • 2 slices whole grain low-sodium bread 
  • 30 g deli ham 
  • 20 g cheddar cheese 
  • 1/3 cup cucumber 
  • 1 cup sprout mix (alfalfa, radish, & lentil) 
  • 3 tbsp lemon dill hummus 

Instructions 

  1. Layer sandwich by evenly spreading 1 1/2 tbsp hummus on one slice of bread, top with cheese, ham, cucumber, & sprouts. 
  2. Spread 1 1/2 tbsp of hummus on second slice of bread. Top sandwich and serve! 

Dinner

Chicken Asian salad

(409 kcal)

For more recipes and meal plan ideas visit @fitlessflavor-3

Thoughts: So a while ago I had mentioned that my goal was to start to simplify my meals. Find ways of providing healthy convenience. My heart was really acting a couple of months ago so I needed to start to discover ways to embrace convenience without falling prey to foods high in salt, preservatives, and saturated and trans fats. To make this meal more convenient I purchased frozen breaded chicken breast strips. I feel bad I am usually really good and sharing the brand I got with you, but I threw the box out! I will have to see if I can find them again and I will let you know. They were pure chicken breast and fairly low in sodium for a convenience food. Using frozen chicken breast strips saved me a ton of time and prep work! I also made a couple of extras to use in my lunch the next day. So yummy! 4/5 

Ingredients 

  • 2 cups spinach 
  • 1/4 cup edamame (I always buy frozen and prepare according to package) 
  • 1/2 cup red cabbage, thinly sliced  
  • 1 carrot, sliced 
  • 1/3 cup cucumber 
  • 1 sprig green onion
  • 2 tbsp salad dressing (use what you prefer, recommend an Asian sesame seed dressing or simple vinaigrette) 
  • 1 (75g) breaded chicken breast 

Instructions 

  1. Prepare chicken breast according to directions. 
  2. Assemble salad by placing spinach in a bowl, topping with edamame, cabbage, carrots, cucumber, and green onion. 
  3. Top with sliced chicken and drizzle with dressing. 

Day 2

Calories: 1562 kcal, Protein 90g, Carbohydrates 141 g, Fat 74 g

Dietary lows (anything under 50% of DRI): Omega 3 0.69g, Calcium 376g


Breakfast

Toast with peanut butter and hardboiled egg

327 kcal

For more recipes and meal plan ideas visit @fitlessflavor-4

Thoughts: You can never go wrong with a classic like this! Cantaloupe is a source of vitamin C, vitamin A and potassium. 5/5 

Ingredients 

  • 1 slice whole grain bread, toasted 
  • 1 tbsp natural peanut butter
  • 1 hardboiled egg
  • 1 cup cantaloupe
  • 1/4 cup green grapes

Instructions  

  1. Place eggs in cold water and bring to a boil. Once a boil is reached cover saucepan, turn off heat and let sit for 8-10 minutes. 
  2. Peel.
  3. Serve with fruit, toast and peanut butter and enjoy! 

Lunch

crispy avocado chicken ranch wrap

687 kcal

For more recipes and meal plan ideas visit @fitlessflavor-8

For more recipes and meal plan ideas visit @fitlessflavor-5

For more recipes and meal plan ideas visit @fitlessflavor-6

For more recipes and meal plan ideas visit @fitlessflavor-7

For more recipes and meal plan ideas visit @fitlessflavor-9

For more recipes and meal plan ideas visit @fitlessflavor-10

Thoughts: I made an extra breaded chicken breast strip the night before and used it in this AMAZING wrap! This was phenomenal!!!! I put the chicken breast in cold. This took 5 minutes to prep, but tasted like I could order it an any cute boutique cafe! I will definitely utilize the frozen chicken breast strips again! 5/5 

Ingredients

  • 1 whole grain tortilla 
  • 1 1/2 tbsp whole grain mustard 
  • 20 g cheddar cheese 
  • 1/2 small avocado, sliced 
  • 1 cup spinach 
  • 1/2 cup sprouts 
  • 1 (75g) breaded chicken breast 
  • 1 tbsp ranch dressing 

Instructions 

  1. Evenly spread whole grain mustard on tortilla. Top with cheese, avocado, spinach, sprouts, chicken and ranch dressing. 
  2. Tightly wrap everything together and serve! 

Dinner

Summer Roast

548 kcal

For more recipes and meal plan ideas visit @fitlessflavor-17

For more recipes and meal plan ideas visit @fitlessflavor-11

For more recipes and meal plan ideas visit @fitlessflavor-15

For more recipes and meal plan ideas visit @fitlessflavor-12

For more recipes and meal plan ideas visit @fitlessflavor-13
Charley did not get into a fight! That is just pink paint on her forehead and leftover lunch on her mouth! I don’t see the point in cleaning her! She seems to just get dirty again!!! 😉

For more recipes and meal plan ideas visit @fitlessflavor-14

For more recipes and meal plan ideas visit @fitlessflavor-16

Thoughts: Roast with mashed potatoes and gravy is not a typical summer dish in our house. I think it is because it cooks in the oven for so long and is often too hot during the summer to use the oven. So I tried making a on roast on the BBQ and it turned out fantastic! I would definitely prepare it this way again! 5/5 

My portion

I had 125 g roast, 1/4 cup gravy, 1 cup beans, 1 cup mashed potatoes 

Ingredients 

  • 1  2-4lb roast 
  • 1 tbsp grapeseed oil
  • 3 tbsp brown sugar 
  • 1/2 tsp chipotle 
  • green beans 
  • 6 medium russet potatoes 
  • 1 1/4 cups vegetable broth, divided
  • 1 tbsp cornstarch 
  • 2 tbsp grapeseed oil  

Instructions 

  1. Warm BBQ to 275/300 degrees F. 
  2. In a small bowl mix together sugar and chipotle. 
  3. Place roast on aluminum foil. Rub with oil. 
  4. Press sugar and chipotle mix onto roast and tightly wrap and seal in foil. 
  5. Place roast on BBQ for 2 hours. Unwrap from foil, reserving all the drippings from the foil, and cook for an additional half hour or preferred doneness. 
  6. Place drippings from the roast in a small sauce pan and add 1 cup vegetable broth, and cornstarch (make cornstarch into a smooth paste before adding to gravy by mixing with 1 tbsp cold water). Bring to a boil. Reduce to a simmer and allow to thicken. 
  7. To prepare potatoes, wash throughly, pierce with a fork all over, and heat in microwave for 5 minutes. Flip and heat for another 5 minutes on the other side. 
  8. Mash potatoes in a large bowl. Add 1/4 cup vegetable broth and oil mash well. (Oil and broth make for creamy mashed potatoes without dairy, you may need to add more broth).
  9. Serve roast with potatoes, gravy, and green beans! 

Day 3

Calories: 0 Protein 0 g, Carbohydrates 0 g, fat 0g

Dietary lows: EVERYTHING!!!!


Head was in the toilet today! 🙁 I ate nothing! 

Sorry! Gross I know, but we have been friends for over a year now so I feel like I can be real with you!


Day 4

Calories (does not include rice ramen I could not find nutritional information): 1061 kcal, Protein 49g, Carbohydrates 137g, Fats 40g

Dietary lows (anything under 50% of DRI – this will not be accurate due to missing nutrition information) Omega 6 4.07g, potassium 2169 mg 


Breakfast

Peanut Butter & Chia Jam Smoothie

486 kcal

For more recipes and meal plan ideas visit @fitlessflavor-19

Thoughts: After being so sick the day before I kept it pretty simple today. This was pretty good, but I would probably add some ice next time. It had more of a frothy texture than a slushy texture. Some ice would help that. 4/5

Ingredients

  • 1 cup strawberry chia jam 
  • 1 tbsp peanut butter 
  • 1 banana, frozen 
  • 1 1/2 cups unsweetened almond milk 

Instructions 

  1. Place all ingredients in blender and blend until smooth! 

For more recipes and meal plan ideas visit @fitlessflavor-20

For more recipes and meal plan ideas visit @fitlessflavor-21

Thoughts: Again I wanted something was simple. I was feeling much better, but I didn’t want to push my stomach. I could not find the nutritional information for this product on their website, which is a little bit frustrating! But it tastes good 5/5

574 kcal

For more recipes and meal plan ideas visit @fitlessflavor-23

For more recipes and meal plan ideas visit @fitlessflavor-22

For more recipes and meal plan ideas visit @fitlessflavor-24

Thoughts: So clearly by dinner I was not too worried about being gentle on my stomach! I made the best homemade burgers I have ever made!!!! These were AMAZING! I followed some key tips from a blog I once read on how to properly prepare hamburgers, it made a huge difference! They first tip is to NOT work with the meat!  If you over work the meat it makes it chewy and tough. I barely touched the ground sirloin, which resulted in a perfectly tender burger! I was worried that they were just going to fall apart on the BBQ, but they held together perfectly! The second tip is to push a small well in the centre of the burgers so that they cook nice and flat. It prevents the burger from turning into a large meatball shape. These two tricks have been life changing!!! Best burgers I have ever made! 5/5 

My portion: I had 1 burger (recipe made 8 burgers), 1/2 cup baked beans, 1 cup salad, 1 tbsp salad dressing, 1/2 tbsp mayo, 1/2 tbsp ketchup, 1 tsp mustard, 1 tsp relish, 7 g cheddar cheese, 1 white bun (I would normally go with whole grain, but I did not do the grocery shopping)  

Ingredients 

  • 1 1/5 lbs ground sirloin 
  • 2 tbsp Worcestershire sauce 
  • 1 egg 
  • 1/2 cup Panko bread crumbs 
  • dry spice blend  
  • 2 tbsp whole grain mustard 

Instructions 

  1. Place all ingredients in a large bowl and just barely mix together. 
  2. Gently form into a burger shape, trying to handle beef mixture as little as possible. 
  3. Place on large baking sheet and place in freezer until ready to cook so they can set. 
  4. Serve with your favourite toppings, baked beans, and salad! 

Free Meal Plan 59

Free meal plan 59


Well it was another busy week with unforeseen events that came up. My husband’s Oma went home to be with the Lord, we will miss her terribly, but we know how abundantly blessed we have been to have called her Oma!

Oma
This is one of my favourite photos of all time! Taken by Jenn Wiebe @onetwothreephotography I am forever grateful for her amazing eye to catch this cherished moment

There is only a three day meal plan this week due to the funeral and other family events.

On top of the loss of a dear family member, my car broke down at the beginning of the week, leaving me without transportation for the first 2 days. As I mentioned in my blog from last week I was short on groceries heading into this week as it was. So two days of meal planning with minimal fruits and veggies was definitely a challenge, as you will see with my lame dinner on day 1. Poor Charley kept asking for basics like an apple or banana and I had nothing for her!  

I feel like for almost the past month I have just been trying to survive and not thrive on what I am putting in my body! I am almost nervous to say it, but I am hopeful that I will be back to a regular meal plan for next week, as life is (fingers crossed) expected to settle down again! I am really looking forward to providing my detailed diet analysis again and to really focus on a well balanced meal plan. Love you lots! I will be back to diet analysis next week! Here is what this past week look like for me: 


Day 1


Breakfast

Tim Horton’s Berry Oatmeal

210 kcal

For more recipes and meal plan ideas visit @fitlessflavor

Thoughts: My car broke down so I was without a vehicle and could not go and get groceries in the morning, which we were in desperate need of, so the menu for today will have to be creative! My mom was an absolute angel and helped me drop the car off at the mechanic. We stopped at Tim’s for breakfast on the way back home and I had the berry oatmeal. It is the first time I have ever had it and man was it shockingly delicious!!! Next week I am going to attempt to recreate this dish because I know I will be craving this again! 5/5 

Lunch 

Brisket and chia sprout open face sandwich 

For more recipes and meal plan ideas visit @fitlessflavor-2

Thoughts: This was fantastic! I used leftover brisket from the week before. Usually I would have questioned if it was still good, but hey when you have no groceries and no way to get groceries you do what you got to do! Not only did I not get sick, but this was delicious! I topped the sandwich with chia sprouts, which were delicious! Jordan decided he wanted to try and grow his own sprouts, it was not difficult at all and they added a fantastic punch of freshness to the dish. I have just not been able to find a complete nutrition breakdown of chia sprouts. Everyone says they are rich in various nutrients, but don’t tell what is actually in them! So that is kind of frustrating, still looking for a complete macro/micro breakdown! But very tasty and easy to grow! 5/5 

Ingredients 

  • 1 sliced whole grain bread 
  • 1 slice provolone 
  • 3/4 cup brisket (Leftover from the week before) 
  • handful of chia sprouts 
  • 1 cup mixed fruit (strawberries, pineapple, watermelon, cantaloupe)

Instructions 

  1. Toast bread. (I didn’t even have butter or margin) 
  2. Top toast with provolone cheese. 
  3. Warm brisket and place of top of provolone. (You want the brisket warm enough to help melt the provolone). 
  4. Top with fresh chia sprouts and serve with fresh fruit! 

Dinner

Leftover turkey dinner wrap

For more recipes and meal plan ideas visit @fitlessflavor-4

Thoughts: Dinner tonight was ridiculous! I had just enough groceries left for one leftover turkey dinner wrap, 1 brisket sandwich (which I already had earlier) and 1 grilled cheese for Charley! It was absurd, three different meals for dinner! Anyways I had the left over turkey dinner wrap, it was not overly healthy, but it was yummy and filling. I used leftover Easter turkey dinner. 

Ingredients 

  • 1/2 cup turkey (mixed turkey breast and dark meat) 
  • 1/2 cup leftover stuffing  
  • 2 tbsp gravy 
  • 2 tbsp cranberry sauce 
  • 1/2 tbsp mayo 
  • 1 whole grain tortilla 

Instructions 

  1. Warm up turkey, stuffing and gravy. 
  2. Evenly spread mayonnaise on tortilla. Top with turkey, stuffing and gravy, finished with cranberry sauce. 
  3. Wrap in tortilla and serve. 

Day 2


Breakfast

Chocolate Peanut Butter Flax Oatmeal

For more recipes and meal plan ideas visit @fitlessflavor-6

For more recipes and meal plan ideas visit @fitlessflavor-5

For more recipes and meal plan ideas visit @fitlessflavor-7

Thoughts: This was crazy filling!!! and super yummy! I was full for hours after eating this. I could barely finish my portion. I would definitely make this again. 5/5 

Ingredients (my portion) 

  • 1/2 cup quick oats 
  • 1 tbsp peanut butter 
  • 1 tbsp hemp seeds 
  • 1 tbsp flax seeds 
  • 1/2 tbsp cocoa nibs 
  • 1/2 tsp cinnamon 
  • 3/4 cup chocolate milk (I used cow’s milk, but almond milk works too) 

Instructions 

  1. Mix all ingredients in a microwave-safe measuring cup or bowl. 
  2. Place in microwave and heat for 2 minutes, or until fully heated through and oats are cooked. 
  3. Stir again and serve with additional milk if desired. 

Lunch

Instant noodles

For more recipes and meal plan ideas visit @fitlessflavor-11

For more recipes and meal plan ideas visit @fitlessflavor-9

For more recipes and meal plan ideas visit @fitlessflavor-10

For more recipes and meal plan ideas visit @fitlessflavor-12

Thoughts: This has been one of my favourite lunch meals since starting the blog. I adapted the recipe from the last one I made to use up the random groceries I had left and it worked great! This is always a hit! 5/5 

Ingredients 

  • 1 cup dried rice noodles 
  • 1/4 cups kale 
  • 1/4 cup shredded red cabbage 
  • 2 tsp vegetable broth powder 
  • 1 tbsp soy sauce 
  • 1 tbsp ponzu 
  • 1 tsp Tom yum 
  • 1/2 tsp sriracha 
  • 1/4 tsp sesame seeds 
  • 1/8 tsp black sesame seeds 
  • 2 cups boiling hot water 

Instructions 

  1. Place all ingredients except sesame seeds and hot water in a heat safe container. 
  2. Once all ingredients are together then add hot water when ready to eat.
  3. Close container and let sit 3-4 minutes, until noodles have softened.
  4. Top with sesame seeds and serve! 

Dinner

Turkey Bratwurst

For more recipes and meal plan ideas visit @fitlessflavor-13

Thoughts: I love baked beans! Unfortunately the remade ones are high in sodium, but they are high in fibre and delicious! They are the perfect summer side dish and lucky for us here in Calgary AB it is the beginning of April and plus 22 out! So I am starting to change from winter cooking to summer cooking! We BBQd turkey bratwurst with 1/2 tbsp bbq sauce per sausage, had a simple salad of romaine, red cabbage and carrots, and baked beans on the side. I had 1 sausage, 1 1/2 cups salad with 1 tbsp dressing, and 1/2 cup baked beans. 


Day 3


Breakfast

Cereal

For more recipes and meal plan ideas visit @fitlessflavor-14

Thoughts: I had an exotic breakfast of cereal and milk! I tried the new Special K Nourish Cereal. This particular one had apples, raspberries, and almonds. I had 1 1/2 servings cereal with 3/4 cup milk. It was pretty good. I would likely get it again. It is not my most favourite cereal by any means, but it was hearty and left me satisfied for a while after breakfast. 4/5 

Snack

1 cup watermelon

For more recipes and meal plan ideas visit @fitlessflavor-15 

Lunch

Boursin and egg open faced sandwich

For more recipes and meal plan ideas visit @fitlessflavor-16

Thoughts I clearly overcooked this egg! The plan was for it to be a medium-soft yolk. I know a good chef would have redone it, but this is real life and I don’t believe in wasting perfectly good food! Even if I did remake this egg, today was one of those days that I would have also overcooked every single egg after the first one so there was no point. I kept getting pulled in 10 different directions so the next egg would have also been neglected! The fact I ate lunch and photographed it is truly a miracle! This dish was delicious, 1 slice flax seed toast with 1 tsp Boursin herb and garlic cheese, 1 egg, and 1 cup mixed veggies (broccoli, cucumber, and sugar peas). 5/5 

Dinner

Fresh Halibut with quinoa and grilled asparagus

For more recipes and meal plan ideas visit @fitlessflavor-18

For more recipes and meal plan ideas visit @fitlessflavor-19

For more recipes and meal plan ideas visit @fitlessflavor-20

Thoughts: this was one of my dinner favourite dishes in a very long time! We had fresh Halibut and it was fantastic!!! If you have any concerns with purchasing fish check out this article from The Globe and Mail. I prepared the fish very simply with just a bit of garlic, butter and some dill. It was fantastic! I let the halibut marinate with some garlic and dill during the day. When I was ready to cook the halibut I warmed the oven to 350 degrees F. Then I melted 2 tbsp butter in my cast iron skillet and let it melt. Once melted I added the halibut filet and spooned the butter over the filet about 10 times. I put the filet in the oven and let the fish cook for 20 minutes; until opaque and flaky. It may be longer or shorter depending on the size and thickness of you fish. I pulled the cast iron out of the oven. Spoon the butter over the fish about 10 more times and served with grilled asparagus and quinoa. There will be a lot of butter still left in the skillet after cooking the fish that can just be discarded. 10/5 I loved this dish and fresh fish really does make such a huge difference, it does not have that fish smell when you take it out of the packaging. 


 

 

Free Meal Plan 57 & 58

Free Meal Plan 57 & 58


I have to apologize this is another post about some random recipes I ate over the past two weeks, and there is no diet analysis. I hate being so behind and so disorganized, but a number of unexpected events occurred these past two weeks that put the blog on the back burner.

I have felt discouraged and have really noticed the impact that the impact that unexpected life events have had on my body and weight over the past two weeks. This blog is about me sharing my journey and I am human. By no means do I claim to be an expert in this area, whatever this area may be?!!  I have blogged about meal planning for over a year now, I know everything I need to know to eat healthy and live a healthy lifestyle without exercise, but even with experience and knowledge I still struggle.

My hope in sharing this is to encourage you that we are all human and we all share in the same struggles when it comes to eating healthy. Don’t be hard on yourself when life throws you curve balls and you have to adapt, but don’t use the unexpected as an excuse to give up either. Speed bumps are bound to happen, we need to equip ourselves with the tools to stay motivated to move forward. For myself I am still learning this lesson more than a year after starting this journey. When I figure out the answer I will be sure to share it with all of you!

I hope you enjoy these random recipes I have had over the past 2 weeks. I hope to be back to a bit of a regular meal plan schedule next week, but I will keep you updated! Love you all!  


 Meal Plan 57


Day 1

Breakfast

Mango Coconut Chia Pudding

For more recipes and meal plain ideas visit @fitlessflavor

Thoughts: I had some mango coconut chia pudding leftover from my interview on Global Morning the day before. Chia puddings are definitely one of my favourite breakfasts. They are extremely filling and loaded with key nutrients! You can find the recipe here5/5

Lunch

Chicken Salad Sandwich

For more recipes and meal plain ideas visit @fitlessflavor

For more recipes and meal plain ideas visit @fitlessflavor

For more recipes and meal plain ideas visit @fitlessflavor

Thoughts: You can never go wrong by keeping it simple with a classic. This chicken salad was fresh and the various textures from the crunchiness of the celery to the juiciness of the grapes is why chicken salad is considered a classic! 5/5 

Ingredients (This was my portion)

  • 2 (50g) slices whole grain bread 
  • 1 cup boneless skinless chicken breast, diced and fully cooked 
  • 1 small celery stalk, chopped 
  • 1 sprig green onion, chopped 
  • 5-6 red seedless grapes, halved
  • 1 tbsp mayonnaise 
  • 1/4 tsp dry mustard 
  • 1/4 tsp onion powder

Instructions 

  1. Mix chicken, celery, onion, grapes, mayonnaise and spice in a medium bowl. 
  2. Layer salad on bread and top with second slice of bread. Serve immediately and enjoy! 

Dinner

Happy Pie Day! Cottage & Meringue pie

For more recipes and meal plain ideas visit @fitlessflavor

For more recipes and meal plain ideas visit @fitlessflavor

For more recipes and meal plain ideas visit @fitlessflavor

For more recipes and meal plain ideas visit @fitlessflavor

For more recipes and meal plain ideas visit @fitlessflavor

For more recipes and meal plain ideas visit @fitlessflavor

For more recipes and meal plain ideas visit @fitlessflavor

For more recipes and meal plain ideas visit @fitlessflavor

For more recipes and meal plain ideas visit @fitlessflavor

Thoughts: When I woke up today I had no idea pie day was a thing! Everyone was making such a huge deal about pie so I felt pressured to jump on the bandwagon! To celebrate pie day I made a chicken cottage pie and Jordan brought home a pre-made lemon meringue pie. I wish I could impress you all by saying I made the meringue pie from scratch, but I had nothing to do with it, other than throwing a couple of berries on top to make it look pretty! The cottage pie worked out great, both Charley and Jordan really enjoyed it. 

I guess a traditional shepherd’s pie is prepared with lamb, that is why it is called a shepherd’s pie. The version that we are use to in the west that uses beef is actually called a cottage pie. I used chicken so I called it a cottage pie, but technically it is not a shepherd’s pie or a cottage pie. May a coup pie?!! You know chicken coup …. coup pie. Ya I need to work on this! If you would like more trivia on shepherd’s pies check out this list of 10 things you didn’t know about shepherd’s pie from Jamie Oliver

I will definitely make this dish again! 5/5 

Ingredients 

  • Meat of 1 rotisserie chicken, cooked (I used the rest of the meat leftover from lunch) 
  • 1 tbsp grapeseed oil 
  • 1 larger onion, chopped 
  • 2 tsp garlic, minced 
  • 1 1/2 cups celery, chopped  
  • 2 cups carrots, chopped 
  • 1 1/2 cups green beans, chopped  
  • 1 tbsp cornstarch 
  • 1 cup vegetable broth 
  • 8 medium potatoes, washed thoroughly 
  • 1 tbsp butter 

Instructions 

Mashed potatoes

  1. Wash and scrub potatoes. Pierce potatoes with fork. 
  2. Place 4 potatoes in the microwave at a time. Microwave 4 potatoes for 5 minutes, flip and microwave for another 5 minutes. Repeat this step for the last 4 potatoes. 
  3. Place all 8 potatoes in a large bowl and mash. KEEP THE SKIN ON!!! That is where all the key nutrients are, such as potassium!!! Add butter and milk to help mash the potatoes smoothly. 

Pie filling 

  1. Warm oven to 350 degrees F. 
  2. Remove all meat from rotisserie chicken, place in a bowl and put in the refrigerator. 
  3. Warm oil in large oven-safe pan over medium-high heat. When oil begins to shimmer add garlic and onions. Cook until onions become translucent and garlic and onions become fragrant; about 3-5 minutes. 
  4. Add carrots, celery, and green beans to the pan. Cook for 1-2 minutes. 
  5. Mix cornstarch with 1/4 cup vegetable broth until smooth. Add remainder of broth and stir. 
  6. Add broth mixture to pan with vegetables, stir and cover for 7-10 minutes. (NOTE: you made need to add more broth if sauce thickens too much, keep a close eye on it). 
  7. Once veggies are al dente stir in chicken. 
  8. Top with mashed potatoes. Finish with little dollops of butter and place in over to cook for 30-45 minutes. Until heated through and serve with sriracha sauce! 

Random Recipes I had

After Day 1 it goes down hill for organization, so here are some random recipes that I had for 2 weeks:


Brown Rice Pasta

For more recipes and meal plain ideas visit @fitlessflavor

Thoughts: This is one of Charlotte’s favourite meals. Tinkyada brown rice noodles with fun shapes, and a bit of butter and parmesan. Served with fruit and veggies. 

 Slow cooker mango chili pork

For more recipes and meal plain ideas visit @fitlessflavor

Thoughts: I had leftover mango puree from when I made the mango coconut chia pudding. Jordan had the brilliant idea to use it the mango with pork, as a result this delicious dish developed! I would make it again, but I would probably add more Thai sweet chili sauce, but be aware that sweet chilli sauce is very high in sodium. 4/5 

My portion: 1/2 cup quinoa, 125 g pork, 2 tbsp sauce, 1 cup green beans 

Ingredients 

  • 2 small pork tenderloins
  • 1 1/2 cup mango puree leftover from mango coconut chia pudding
  • 1/4 cup Thai sweet chili sauce (I would maybe add more next time) 
  • 1/4 apricot preserves 
  • 1/3 cup water 
  • 1 1/2 tbsp cornstarch 
  • 1/4 tsp crushed red pepper

Instructions 

  1. Place mango puree, sweet chili sauce, and apricot preserves in slow cooker. 
  2. Mix together cornstarch and water together until smooth, add to slow cooker and mix. 
  3. Place tenderloins in slow cooker with mango mixture and cook on low for 6-8 hours. 
  4. Serve with quinoa and green beans. 

Simple berry smoothie

 

For more recipes and meal plain ideas visit @fitlessflavor 

For more recipes and meal plain ideas visit @fitlessflavor

For more recipes and meal plain ideas visit @fitlessflavor

Thoughts: With my heart I have to really watch my potassium levels, so I usually make a smoothie and I know Charley loves smoothies so they are always a great option. You can be so creative with smoothies and for the most part they usually turn out! 

Ingredients

  • 1 cup frozen mixed berries 
  • 1 banana frozen 
  • 1/3 cup vanilla greek yogurt 
  • 1 1/2 cup coconut water 

Instructions

  1. Place all ingredients in blender and mix until smooth! 

Spinach, tomato and egg bake on flax waffles

For more recipes and meal plain ideas visit @fitlessflavor

For more recipes and meal plain ideas visit @fitlessflavor

For more recipes and meal plain ideas visit @fitlessflavor

For more recipes and meal plain ideas visit @fitlessflavor

For more recipes and meal plain ideas visit @fitlessflavor

For more recipes and meal plain ideas visit @fitlessflavor

For more recipes and meal plain ideas visit @fitlessflavor

For more recipes and meal plain ideas visit @fitlessflavor

Thoughts: This was not as spectacular as I thought it was going to be. I expected the flavours to develop more than they did.  While this was okay, it was not good enough for me to make it again. 3/5 While I was not wowed by this dish I will definitely check this blog out again. I love the concept, meals that can be prepared for $5, who would love that! 

Original recipe: $5 dinners

Ingredients 

  • 2 tbsp grapeseed oil 
  • 2 garlic cloves, minced 
  • 10 oz fresh spinach 
  • 1 (15 oz) can diced tomatoes, drained 
  • 1/2 small onion minced (I did not have an onion so I did not add this, it may have really changed the flavours of this dish) 
  • 6 eggs 

Instructions 

  1. Warm oven to 350 degrees F. 
  2. Warm oil in a frying pan over medium heat. Add garlic and cook until fragrant, about 1 minute. Add spinach with oil and garlic and cook for an additional minute. Add tomatoes and onions, cook for 5-7 minutes until the liquid has cooked off. 
  3. In an oven-safe dish add spinach mixture. Make 6 small wells in mixture and crack an egg into well. 
  4. Place in oven and cook 8-10 minutes, until egg whites are fully cooked. 
  5. Serve on own or over whole waffle. I used a premed flax seed waffle 

Brown sugar cream of wheat

For more recipes and meal plain ideas visit @fitlessflavor

For more recipes and meal plain ideas visit @fitlessflavor

Thoughts: I LOVE cream of wheat! So yummy and super rich in iron! For those who can have wheat, I don’t know why this not considered a super food?!! It is probably because it is a traditional and boring, but there is a reason why this was a key food in 1893. Bob’s Red Mill has great option with no added sodium. Anyways I could eat this every morning 5/5

Ingredients 

  • 1 1/4 cup almond milk, divided  
  • 1/4 cup cream of wheat 
  • 1 tbsp brown sugar 
  • 1 tbsp walnuts for garnish 

Instructions 

  1. Bring almond milk to a boil, add cream of wheat and stir for 3 minutes, or until thickened. 
  2. Serve with additional 1/4 cup milk, brown sugar and top with walnuts. 

PAT – Prosciutto, avocado & tomato

For more recipes and meal plain ideas visit @fitlessflavor

For more recipes and meal plain ideas visit @fitlessflavor

For more recipes and meal plain ideas visit @fitlessflavor

For more recipes and meal plain ideas visit @fitlessflavor

Thoughts: Umm…..YUM! So delicious! Another recipe I could eat every single day! So good. The reason you could not eat this every single day is because of the sodium from the prosciutto and the bread, unless you make your own bread, and while the fats from the avocado are good for you, they are very high in fat and tend to throw off your macronutrient balance, anyways that is getting into a lot of nutritional information. So yummy for one lunch, and fairly healthy, but not every day for lunch! 5/5 

Turkey Chilli

For more recipes and meal plain ideas visit @fitlessflavor

For more recipes and meal plain ideas visit @fitlessflavor

For more recipes and meal plain ideas visit @fitlessflavor

Thoughts: This was delicious, but I am almost embarrassed to admit what went into this recipe because I was running low on groceries and did not have time to get to the grocery store at the beginning of the week with it being Easter Sunday. Turned out shockingly good though! 5/5 

Ingredients

  • 500 g ground turkey 
  • 3 tbsp Worcestershire sauce 
  • 1 tbsp chili powder 
  • 1/2 tbsp cumin powder 
  • 1 (15oz) can black beans, drained and rinsed 
  • 1 (15 oz) can lentils, drained and rinsed 
  • 1 (10 oz) can mushrooms, drained and rinsed 
  • 3 cups vegetable broth 
  • 2 tbsp cornstarch 
  • 3 tbsp Catalina dressing 
  • 2 tbsp ketchup 
  • 1 tbsp sriracha 
  • 1 tsp beef bouillon 

I know the most random list of ingredients, but it seemed to work for some reason! 

Instructions 

  1. In a large french oven brown turkey and season with Worcestershire sauce, cumin & chili powder. 
  2. When meat is completely cooked add beans, lentils and mushrooms.
  3. Mix cornstarch with 1/4 cup vegetable broth until smooth and add to pot along with the remainder of the broth.
  4. Stir in Catalina salad dressing, ketchup & bouillon. Bring to a boil then reduce heat cover and let simmer for 30 minutes. Serve with a tbsp of sour cream. 

Beef Brisket

For more recipes and meal plain ideas visit @fitlessflavor

Thoughts: We have the most amazing smoker! I had defrosted the brisket with the plans to smoke it, but events developed and this did not work out.  I ended up having to throw the brisket in the slow cooker and running out of the house. I have never put a brisket in the slow cooker, and I always buy the fattier end piece because it is best for smoking. So this seemed like this would turn out terrible, but I had no other option, and I could not refreeze it. When I got home at the end of the day, with the brisket in the slow cooker for 10 hours, my fears were confirmed and the brisket was extremely tough. We could not eat it for dinner. I ended up doing something unconventional and leaving the brisket in the slow cooker for another 24 hours! I was not sure if that was even food safe, it might be by the grace of God that we do not have food poisoning, but the brisket turned out absolutely fantastic! I am not sure if I would go with the method again, but there are days you just have to be flexible and creative. I am not sure if I should share my method because I don’t know how smart it is to cook something in the slow cooker for 36 hours, but stay tuned and I will share with you my recipe for smoked bbq brisket!