Back to Meal Planning

Back to Meal Planning


Remember when I use to share meal plans every week?!! I know I don’t think I remember that either. Life has been a whirlwind over the past few months. I have been so busy finishing the book, launching my new site and blog, starting a crowdfunding campaign, having heart surgery, pitching the concept of The Complete Plate in front of 375 people, and also working on another exciting secret project that I am looking forward to sharing with you soon! 

While life has been exceptionally busy these past couple of months, I have really missed meal planning, cooking, and food photography. These new hobbies of mine that have developed out of necessity, have become such therapeutic activities for me. I find such joy in cooking and food photography. I love that two years ago I hated cooking and now it is one of my greatest sources of joy! 

Well I am back to meal planning. I have found ways to simplify the process, especially as I am still recovering from surgery and my arrhythmias have become worse. I hope you enjoy! I have missed you guys! 

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Day 1


Breakfast

Nutella Cream of Wheat with flax, chia and coconut

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Thoughts: I love Nutella and Cream of Wheat! I personally don’t like the term superfood, but for the purpose of context I am going to use the term. I have said it before, but I don’t know why Cream of Wheat is not considered a ‘superfood.’ Cream of wheat is rich in iron. Iron is one micronutrient that is very difficult to obtain just from what we eat if we are not paying attention, but it is possible. I give this simple and easy dish a 5/5! 

Ingredients 

  • 1 1/4 cup almond milk (Fortified for 30% calcium content) 
  • 1/3 cup cream of wheat 
  • 1 tbsp Nutella 
  • 1 tsp almond milk 
  • 1 tsp chia seeds 
  • 1/2 tsp flax seeds 
  • 1 tsp shredded coconut 

Instructions 

  1. Pour almond milk into a sauce pan and bring to a boil over medium heat. 
  2. When milk reaches a boil add cream of wheat cereal.
  3. Reduce to a simmer and stir until cereal thickens, about 3-5 minutes. 
  4. Remove from heat. Stir chia seeds into cereal to allow them to gel. 
  5. In a small bowl whisk together Nutella and second amount of almond milk.
  6. Pour Nutella mixture over cereal. Top with flax seed and shredded coconut. You can also top with more almond milk if you desire. 

Lunch 

Prosciutto Brie and Jam sourdough panini

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Thoughts: Anything on sourdough is delicious! 5/5 

Ingredients

  • 2 slices (50 g) sourdough 
  • 2 tsp butter/margarine 
  • 2 slices prosciutto 
  • 20 g brie 
  • 2 tsp strawberry jam

Instructions 

  1. Warm panini press or grill over medium heat. 
  2. Evenly spread butter/margarine on both sides of the sourdough. 1/2 tsp per side. 
  3. Top with brie, jam, and prosciutto. 
  4. Place sandwich on grill or in press until cheese has melted and bread is toasted, about 2-4 minutes (1-2 minutes per side). Serve. 

Dinner

Falafel pita

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Thoughts: One of the ways I am saving some work is by finding some healthier pre-made items. I purchased Mina Falafel from Costco. They were delicious and made for a fast and simple dinner. The only problem with anything pre-made is sodium levels are usually on the high side. I give this dinner a 4/5. 

Ingredients

  • 1 package pre-made Falafel 
  • Pita shells 
  • Feta, crumbled 
  • Tzatziki 
  • Spinach 
  • Cherry tomatoes, halved 

Instructions 

  1. Prepare Falafel according to directions. 
  2. Assemble pitas by filling with spinach, cherry tomatoes, and 3-4 falafels. Top with feta and Tzatziki. 
  3. Serve 

Day 2


Breakfast

Cloud bread

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Thoughts: Cloud bread is the latest low carb trend. I am not afraid of carbs. They are GOOD for you, and necessary!!! But I was curious to try cloud bread. The only good thing I can say about cloud bread is that it made for a pretty picture and if you have absolutely no groceries in the house, you will likely still have everything you need for this recipe! Otherwise I thought they were pretty nasty. I will not make them again. I adapted the recipe slightly to make the cloud bread sweet instead of savoury. I used  vanilla greek yogurt instead of plain and by adding a 1/4 tsp vanilla. They taste like meringues. Even as pancakes it through me off. I could not imagine a meringue flavour for a sandwich, barf! And the texture was not enjoyable at all. Anyways, give it a try if you want. I won’t be making this again. 1/5 

Recipe: Beach body 

Lunch

Carrot and butter bean soup with flax and sunflower seed sourdough

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Thoughts: This is another example of a pre-made dish I have come to embrace. Again higher in sodium then I would prefer, but a healthier quick lunch option. I served it with 1 slice of sunflower and flax seed sourdough bread. This is the first time I have tried this soup and I really enjoyed it. I would definitely make it again. 5/5 

Soup: Baxter’s Carrot & Butter Bean soup 

Dinner

Chicken parmesan casserole

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Thoughts: This was ridiculously easy to make and the entire family loved it! I used a rotisserie chicken and was able to prep dinner in no time. I would definitely make this again. It is definitely best to eat right away. The crumb topping loses its crunch when reheated the next day. But right out of the oven this is an easy 5/5! 

Recipe: From Thriving Home


Day 3


Breakfast

Simple spicy omelette

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Thoughts: This was just a simple classic breakfast. I love sriracha! As you can tell from the meal plan today. It just adds a nice kick to everything! 5/5 

Ingredients

  • 2 eggs 
  • 15 g shredded parmesan cheese
  • 1 green onion, chopped 
  • 1/2 tsp sriracha 
  • 1 slice sunflower and flaxseed sourdough 
  • 1 tbsp seed butter (I love Nuts for Nature seed butter from Costco right now, their website is terrible, but their product is AMAZING!!!) 
  • 1 cup cherry tomatoes, halved (with a dash of salt and pepper) 

Instructions 

  1. Warm a small frying pan over medium-low heat. 
  2. In a small bowl mix together eggs, onions, and cheese. 
  3. Pour mixture into pan. Slowly and gently pull egg into the centre. Continue until egg is fully cooked and nice and fluffy. 
  4. Fold omelette over. Drizzle with sriracha and serve. 

Lunch

Spicy Tuna Melt

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Thoughts: Continuing with my love for sriracha, I made a spicy sourdough tuna melt. I could easily eat this everyday for lunch! 5/5 

Ingredients 

  • 1 can tuna, drained 
  • 1 1/2 tbsp mayo 
  • 1/2 tsp sriracha 
  • 1 green onion, chopped 
  • 2 slices sourdough bread
  • 20 g cheddar cheese, thinly sliced 

Instructions 

  1. Warm oven broiler. 
  2. In a medium bowl flake tuna and mix with mayo, sriracha, and green onion. 
  3. Evenly spread tuna mixture on sourdough. Top with cheese and place under broiler for 2-3 minutes. Until cheese is bubbling and golden brown. Serve 

Dinner

Creamy honey mustard chicken

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Thoughts: This is definitely some of the ugliest food photography I have done! I don’t know what happened! But the original picture from Cafe Delites looks much more appetizing so just look at her picture instead: 

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AHHHHHH yes that is much better! I don’t know where I went wrong. I would almost like to try the recipe again. It was alright, but not great enough to make it again. But contrasting our two pictures I clearly went atrociously wrong somewhere. Anyways you can find the recipe at Cafe Delites


Day 4


Breakfast

Strawberry banana crepe

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Thoughts: Crepes are so easy to make and wonderfully delicious. How can you go wrong with strawberries and bananas?!!! 5/5 

Basic crepe recipe 

Lunch

Creamy honey mustard chicken crepe

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Thoughts: One of my favourite things to do is to use leftover crepes from breakfast and make crepe sandwiches for lunch. I reused the chicken and the sauce from the night before to make this scrumptious lunch! It was surprisingly delicious. I am craving it as I am writing up this post! 5/5 

Ingredients 

  • 1 crepe leftover from breakfast 
  • 1 chicken breast leftover from dinner on day 3 
  • 1 tbsp sauce leftover from dinner day 3 
  • 1/2 cup spinach 
  • 20 g cheddar cheese 
  • 1/2 cup cucumber 
  • 1/2 cup cherry tomatoes, halved 
  • dash of salt and pepper 

Instructions

  1. Warm chicken and sauce from night before. 
  2. Assemble crepe by layering cheese on half the crepe, top with chicken and sauce, top with spinach and fold crepe in half. 
  3. Serve with cucumber and tomatoes topped with salt and pepper. 

Dinner

Slowcooker caramelized pork ramen soup

the-complete-plate-32Thoughts: This recipe easily made my top 10 list! I will definitely be making this again. Jordan raved about this dish! I did make some changes from the original recipe, but nothing too major. I really cut back on the amount of Chinese 5 spice that recipe called for, just because it is a very strong flavour and honestly I might not add it all next time. I also added some Tom Yum paste to the broth. It made the broth even richer. For mushrooms I used Shiitake and cremini mushrooms. I also didn’t make the acorn squash the way the recipe recommended. I just roasted it with some oil. I really enjoyed it just plain. I also didn’t add a soft boiled egg. 

I know this is a slow cooker recipe, but the amount of work that goes into this dish still requires the prep of a regular meal. If you wanted to save time you could just skip the acorn squash element of the dish. But guys oh my goodness the caramelized pork!!!!!!!!!!!! LIFE CHANGING!!!!!! You definitely CANNOT miss this step! I think I may need to prep my pork this way every single time! You will not regret the extra work for this step I promise! 

Make sure you save this recipe from Half Baked Harvest as one of your new favourites! 

Meal Plan – June/16

Meal Plan – June/16

It has been way too long! Still trying to get caught up and reorganized from my 8 week hiatus, so there are only 3 days. If there are any recipes you would like to know the diet analysis for please let me know. I hope you enjoy!


Day 1 


Breakfast 

Pumpkin cinnamon sugar donuts 

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Thoughts: These were amazing! I shared these with my neighbours and they LOVED them! The kids asked for seconds! They were definitely a hit, I will be making them again. I made the traditional version, there is also a vegan version 5/5 

Recipe can be found at Baker by Nature

Portion: I had 2 donuts with 1 cup mango 

Lunch 

Avocado, feta & balsamic quinoa puffs 

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Thoughts: This takes less than 5 minutes to prepare and is very satisfying. The saltiness of the feta, the creaminess of the avocado, the sweetness of the balsamic, and the freshness of the tomato work all perfectly together.  5/5

Ingredients (This was my portion) 

  • 3 Suzie’s thin cakes 
  • 1/2 avocado, sliced 
  • 20 g feta, crumbled 
  • 5 cherry tomatoes, halved 
  • 1 tsp balsamic reduction

Instructions 

  1. Layer avocado, tomato, and feta on a quinoa thin cake.
  2. Drizzle with balsamic reduction and enjoy! 

Dinner 

Coconut crusted chicken strips with avocado mango quinoa 

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Coconut crusted chicken strips 

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Thoughts: This was delicious, but honestly a lot of work. While it was delicious I will not likely make it again just because it was quite a bit of work. 

Portion: I had 3 chicken strips with 1 cup quinoa and 1/4 cup avocado dressing from quinoa. 

Ingredients 

  • 3 chicken breasts, cut into strips 
  • 1/2 can coconut milk 
  • zest of 1 lime, divided
  • juice of 1 lime 
  • 1 cup coconut flour 
  • 2 eggs 
  • 1 cup shredded coconut, unsweetened 
  • 1 tbsp coconut oil

Instructions 

  1. Warm oven to 425 degrees F. 
  2. In a large bowl mix together coconut milk, 1/2 the amount of lime zest, and lime juice. 
  3. Add chicken strips to coconut milk mixture and marinate for 1 hour. 
  4. In a large shallow dish add coconut flour, in a separate bowl add eggs and whisk, and finally in another large shallow bowl mix together the shredded coconut and remaining lime zest. 
  5. Coat chicken strip in coconut flour, then eggs, and finally in shredded coconut mixture.
  6. Repeat step 5 until all chicken strips are coated. 
  7. Place tbsp coconut oil on baking sheet and melt in oven. Place chicken strips on baking sheet with hot oil and place in oven.
  8. Cook for 10-15 minutes on each side, until chicken strips are fully cooked through (no longer pink and juices run clear). 

Avocado mango quinoa 

Thoughts: I expected this to taste ‘healthy,’ but this was surprisingly good. I made a few changes to the original recipe, I used quinoa instead of rice and plain Greek yogurt instead of sour cream. The dressing made a lot so I only used half and used the extra as a dip for the chicken strips 4/5 

Recipe found: Real Housemoms 

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Day 2 


Breakfast 

Margarita breakfast pizza 

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Thoughts: This worked surprisingly well. I would probably just use a more durable crust the next time I make it. I used a whole wheat tortilla, which was not quite durable enough for tomato sauce. I ran out of tomato paste so I had to use a pasta sauce which is runnier than tomato paste. So either use tomato paste or a more durable crust. 5/5 

Ingredients (my portion) 

  • 1 whole wheat tortilla 
  • 2 tbsp tomato sauce 
  • 5 cocktail bocconcini balls, halved 
  • 5 cherry tomatoes, halved 
  • 1 egg 
  • handful fresh basil 
  • 1 tsp balsamic reduction

Instructions 

  1. Warm oven to 375 degrees F. 
  2. Spread tomato sauce over tortilla. 
  3. Place cheese and tomatoes evenly over tomato sauce. 
  4. Place in oven and cook for 7-10 minutes, until cheese has melted and crust is golden. 
  5. While pizza is cooking, cook and scramble egg. Set aside. 
  6. When pizza is done top with scrambled egg, fresh basil and balsamic reduction. Enjoy! 

Lunch 

Spaghetti 

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Thoughts: Sometimes I just want comfort food. My new favourite dry spaghetti is from Catelli. It is a blend of ancient grains, including quinoa, amaranth, millet, sorghum and teff. I usually feel pretty sick after a bowl of spaghetti or any pasta for that matter (probably all those years of carbo-loading before a swim meet, I remember having bowls of pasta for breakfast at 5 am before a meet. Oh how sport nutrition has changed!!!) but I always feel great after having this pasta.

Ingredients (my portion)

  • 1 1/2 cups cooked spaghetti 
  • 1/3 cup tomato sauce 
  • 1 tbsp parmesan cheese 

Instructions 

  1. Prepare pasta according to directions. 
  2. Stir with tomato sauce, top with cheese and serve.  

Dinner 

Coconut chicken stir-fry 

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Thoughts: I used leftover coconut chicken from the night before and made a simple stir-fry. It was fantastic! I used the teriyaki sauce from Costco instead of making one from scratch, but to be sustainable in this journey you need to find some healthy convenient options. 4/5 

Ingredients 

Instructions 

  1. Warm a large skillet with oil over medium-high heat. 
  2. When oil begins to shimmer add veggies and saute for 2-3 minutes. 
  3. Prepare noodles according to package directions. 
  4. Just before removing veggies from heat stir with sesame oil and teriyaki sauce. 
  5. Place noodles in a large bowl, top with veggies and sliced coconut chicken. 

Day 3 


Breakfast 

Watermelon pizza 

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Thoughts: This was refreshing and filling. Even Charley enjoyed this recipe! I will definitely make this dish again! 5/5 

Ingredients 

  • 1 whole cross section slice of watermelon, 1-inch thick 
  • 1/2 cup vanilla Greek yogurt 
  • 1/2 tbsp chia seeds 
  • 1/4 cup raspberries 
  • 1 tbsp granola 
  • 1 tsp flax seeds 
  • 1 tsp sunflower seeds 
  • 1 tsp unsweetened coconut, shredded 

Instructions 

  1. In a medium bowl mix together yogurt and chia seeds. Let sit for 5 minutes. 
  2. Evenly spread yogurt mixture over watermelon. 
  3. Top with raspberries, granola, flax seeds, sunflower seeds and coconut. 
  4. Cut into 6 even slices and serve. 

Lunch 

Green Goddess Zucchini Pasta with Fried Halloumi from Half Baked Harvest

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Thoughts: This was one of the best recipes I have tried so far!!! It easily made my favourite top lunch recipe. I had halloumi but was devastated when I went to use it and it had gone all mouldy! I ended up using bocconcini which was still delicious, but halloumi would really make this dish. The spice of the jalapeño with the freshness of the tomato and saltiness of the parmesan was heavenly. I did not end up using mint in this recipe. I am sure it would be good, I love mint, but I was slightly terrified to add it. Not sure how that would go! I also used the Catelli spaghetti . The texture of the spaghetti with the raw zucchini noodles was outstanding. Yes this recipe did take a while to prepare, but man was it ever worth the wait!!! Try it and you will know why it is number 1 on my top 10 lunch recipes list!!! 

Recipe can be found at Half Baked Harvest 

Dinner 

Spaghetti squash taco bowl 

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Thoughts: Ummm…. Yes!!! You can’t go wrong with a classic 

Ingredients (makes 2 servings I had 1 serving) 

  • 1 spaghetti squash, halved with seeds and stringy bits removed 
  • 1 tsp grapeseed oil 
  • 400 g ground chicken 
  • 2 tbsp taco seasoning 
  • 1/4 cup water 
  • 1/2 cup black beans, canned drained and rinsed 
  • 1/2 cup corn, defrosted 
  • 3 tbsp cheddar cheese, shredded 
  • 8 cherry tomatoes, halved 
  • 2 tbsp green onion, chopped 
  • 2 tbsp salsa
  • 1 tbsp sour cream 

Instructions 

  1. Warm oven to 425 degrees F. 
  2. Brush inside of squash with oil, place on a baking sheet and put in oven. Cook for 45 minutes to 1 hour. Until you can easily separate into spaghetti like form with a fork. 
  3. While squash is baking brown the chicken. Warm a large skillet over medium high heat. When warm add ground chicken.
  4. When chicken is fully cooked and no longer pink mix water with taco seasoning and pour in with chicken. Continue cooking until water has all evaporated and chicken is evenly coated. 
  5. Divide chicken into each squash. Top with beans and corn, cheddar cheese, tomatoes, green onion, salsa and sour cream. Enjoy! 

Free meal plan 63

Meal Plan 63 

Donuts, Lentils & Gourmet Grilled Cheese


I don’t have a very long intro this week, there were some amazing recipes and I am excited to share them with you! I hope you enjoy! Let me know if you would like nutritional information for any of these recipes.


Day 1


Breakfast

Cereal

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Thoughts: I was not in a rush to get anywhere this morning. I just felt like cereal. It doesn’t always have to be fancy. I have been having this whole grain cereal made by Nature’s Path. I really enjoy it and find it very filling. The one negative I could say is that it is on the sweeter side, but it keeps me full until lunch. I found this cereal at Costco.  4/5 

Portion

  • 1 1/4 cup cereal 
  • 3/4 cup unsweetened almond milk 
  • 1 cup cantaloupe 

Lunch

Gourmet Grilled Cheese

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Thoughts: I had other plans for lunch, but my errands earlier in the day took longer than I had anticipated. I was starving and my original plan was going to take a bit of time to prepare. So I whipped this pretty little dish up. Not only was it delicious it took like 5 minutes to prepare. I would definitely make this again. I have been wanting to try to work with Halloom or Halloumi cheese for a while, but it appears to be a seasonal ingredient. I saw it at superstore this week and grabbed it immediately. I had no plans for it, but was excited to finally try it. Halloumi has a high melting point so you can actually grill it without it melting everywhere. I like the texture and subtle flavour. It is similar to mozzarella. I will definitely work with this cheese again. I served these fancy ‘grilled cheese’ on Suzie’s brown rice a quinoa cakes. These rice cakes are so yummy and the perfect size and shape to work with for these tasty open face grilled cheese! 5/5 

Ingredients (this was my portion) 

  • 3 Suzie’s rice cakes 
  • 3 thin slices turkey breast 
  • 1 roma tomato, sliced  
  • 60 g halloumi (3 20 g slices)
  • 1/2 tsp grapeseed oil
  • 1 tsp balsamic reduction 
  • 3 fresh basil leaves 

Instructions 

  1. Warm a square cast-iron skillet on medium-high heat. 
  2. Brush both sides of the halloumi with grapeseed oil. 
  3. Grill both the halloumi and turkey slices on the grill for 1-2 minutes per side. 
  4. To assemble, place turkey on top of rice cake, followed by tomatoes, halloumi and fresh basil. 
  5. Drizzle each grilled cheese with balsamic reductions and serve immediately. 

Dinner

Leftover Fajitas

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Thoughts: I had leftover fajitas from Montana’s. I didn’t want to waste food just because it was a blog day. Even two days later these were still very tasty! 5/5 


Day 2


Breakfast 

Turkey breakfast sandwiches

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Thoughts: I saw these at Superstore and was curious to try them. I probably won’t buy them again. They were okay, but I think the reason they are not absolutely terrible for you from a nutritional stand point is because they are a really small portion size. I found they barely stayed together on the grill and they almost got lost in the sandwich because there was not much to them. I was underwhelmed. 3/5

Ingredients (my portion)

  • 1 turkey sausage patty 
  • 1 tsp butter/margarine
  • 1 whole wheat breakfast bun
  • 1/2 cup spinach 
  • 1/2 roma tomato, sliced 
  • 1/2 tbsp mayonnaise 
  • 1 cup strawberries 

Instructions 

  1. Prepare sausage according to directions. 
  2. When sausage is almost done butter both sides of the bun with 1/4 tsp butter/margarine. Place both halves of the bun on the grill. Grill both sides for 1/2 minutes. Until golden and nicely toasted. 
  3. To assemble, evenly spread mayonnaise on bun. Top with spinach, sausage, and tomatoes. 
  4. Serve with strawberries. 

Lunch

Asparagus, Tomato & Feta Salad from @cookingclassy

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Thoughts: This was DELICIOUS!!! I would definitely eat this again. The only negative I found with this salad is that it needs to be eaten immediately. This salad does not marinate nicely. It was a bit mushy the next day, which surprised me. I would have though this would have marinated nicely. It might be better if you don’t halve the cherry tomatoes and leave them whole. 5/5 

Ingredients

Dressing (I just used a pre-made dressing)

  • 6 tbsp balsamic vinegar 
  • 1/4 cup olive oil 
  • 2 tsp dijon mustard 
  • 2 tsp honey 
  • 1 clove garlic 

Salad 

  • 1 bunch asparagus, washed trimmed and cut into 2-inch pieces 
  • 1 1/2 cups grape tomatoes, halved 
  • 1/2 cup chopped walnuts, toasted 
  • 50 g feta cheese, crumbled 

Instructions 

Cooking Classy 

Dinner

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I don’t know why my sous chef was protesting here! 😂

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Thoughts: This was tasty and hearty. I would consider making this again. I would probably just develop the broth a bit more and add some tomato paste. 4/5 

Ingredients 

  • 1 lb Italian sausage 
  • 3 garlic cloves, minced 
  • 1 large onion, diced 
  • 1 stalk celery, chopped 
  • 2 large carrots, chopped 
  • 1 small zucchini, chopped 
  • 5 cups chicken broth (I used 2 tetra packs) 
  • 1 (28 ounce) can diced tomatoes, undrained 
  • 2 cups dried lentils (I would maybe cut this down to 1 1/2 cups) 
  • 2 tsp salt 
  • 2 tsp pepper 
  • Garnish: shredded parmesan, fresh basil, oregano 

Instructions 

The Cookie Rookie 


Day 3


Breakfast

Almond baked donuts with strawberry chia jam

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Thoughts: I have been working on this blog now for over a year. I have just starting repeating the odd recipe. So that means I have made almost 275 different breakfast recipes and by far this recipe has been one of my all time favourites! I was so skeptical while making these donuts. There is no way you can bake something with only 5 ingredients. However, was so pleasantly surprised when these not only turned out, but also tasted delicious! 

I found this recipe on a blog called Southern in Law. With the most adorable site name I knew I had stumbled across another great blog to add to my list of go-to favourites!  I am excited to try some of Kristy’s other great recipes! I encourage you to go and check out her site!  

The donuts smelled absolutely amazing while they were baking. When I was finally able to dive in, the taste lived up to the amazing smell that permeated the house for the longest 15 minutes ever! I could seriously eat these every single day, especially since there was less than 5 minutes of prep time BOUNUS!!! I served my baked almond donuts with strawberry chia jam, HEAVEN!!!! Seriously craving these as I am doing this write up! I also served these donuts with a banana chocolate smoothie. 10000000000000 (you get the idea)/10! 

Donuts

Ingredients 

  • 1 cup almond flour 
  • 3 tbsp honey 
  • 2 large eggs 
  • 2 tsp vanilla extract 
  • 1/4 tsp baking soda 

Instructions 

Southern In Law

Strawberry Chia Jam 

Ingredients 

  • 2 cups strawberries
  • 1 tbsp honey 
  • 3 tbsp chia seeds 
Instructions 
  1. Blend strawberries and honey together. 
  2. Stir in chia seeds. 
  3. Place in fridge for 3 hours until over night. 

Banana & Chocolate smoothie 

Ingredients 

  • 1 large banana, frozen 
  • 1 cup unsweetened chocolate almond milk 
  • 1/2 cup vanilla almond milk ice cubes 
  • 2 tsp carbo powder (or cocoa powder) 

Instructions 

  1. Place ingredients in blender and blend until smooth. 

Lunch

Caprese Salad

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Thoughts: I have made this dish before. It was delicious the first time and it was delicious again! I would definitely make this a third time! 😋5/5 

Ingredients (this was my portion) 

  • 2 cups spinach 
  • 1/2 cup cherry tomatoes, halved 
  • 1/2 avocado, diced 
  • 5 cocktail bocconcini, quartered 
  • 2 tbsp pre-made balsamic dressing

Instructions 

  1. Assemble salad by laying a bed of spinach. Top with cherry tomatoes, avocado, and bocconcini. 
  2. Drizzle with dressing and serve. 

Dinner

Quinoa Chicken

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Thoughts: This was not the original plan for dinner. When I went to make dinner I somehow missed the instruction that said marinate for 24 hours….so ya this happened instead! I have seen these chicken breasts at Superstore before and have been curious to try them. This was as perfect time as any😂! These were surprisingly good for pre-made and frozen! I would definitely keep these on hand in the freezer for those moments when I pull a rookie move and miss a marinating instruction! I also had some leftover asparagus salad, it was not as good the next day. I recommend eating it immediately. 4/5 

Portion


Day 4


Breakfast

Starbucks Oatmeal

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Thoughts: You have got love using your maxi skirt as a backdrop when running through the drive through and eating you breakfast parked in the park lot! 😂! Compared to Tim Horton’s oatmeal I am not a fan of Starbuck’s breakfast oatmeal, at least not the topping options. The oatmeal itself was okay, but the dried fruit was a terrible option. Blah! Way too much dried fruit. When they said fruit topping was an option I was thinking fresh fruit, which I guess I should have been logical and realized that Starbuck’s doesn’t offer any good fresh food options so fresh fruit for oatmeal is likely not a thing! Anyways the oatmeal itself was pretty good, but I would not order the fruit topping again. 3.5/5 

Lunch

Yep!😳😊

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Thoughts: Today was an eat out twice kind of day! I would like to think we have all done it at some point. Today I just needed some Charley time. She has been so amazing while I have been working on a project, so today she needed to be my focus and I had to take a break and walk away from the other distractions for a bit. Both Charley and I really needed it! We went to Play-a-latte and she bounced in the bouncy houses for almost 2 hours. After we went to McDonald’s for lunch. She talked about our day all evening! It was so worth it! I had a soda water, chicken bacon wrap and FRIES (yes I did)! McDonald’s 4/5 my time with Charley There is not a number high enough out of 10! 😊❤️

Dinner

Pork tenderloin

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Thoughts: Supposedly this is the best pork EVER!!! ……….in my unprofessional opinion it wasn’t! Jordan didn’t mind it. I was disappointed. When you make a claim like BEST EVER it better be pretty amazing. Maybe I made a mistake somewhere along the line in prep, but I found that even with marinating for 24 hours the pork was on the chewy side. I will likely not make this again. 3/5

 In my opinion if you want the BEST PORK EVER that award goes to the Food Charlatan, after meal planning for over a year it is still one of my all time favourite recipes

Ingredients 

  • 2 lb Pork Tenderloin 
  • 1/2 cup ketchup 
  • 2 tbsp minced garlic 
  • 3 tbsp honey 
  • 2 tbsp Soy Sauce 

Instructions 

Love Foodies 

My portion: 125 g pork, 1/2 cup baked beans, 1 cup steamed broccoli

 

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?!!!

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

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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

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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

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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

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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

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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

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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

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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

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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

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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 

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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 

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Charley having a very enlightening political discussion with bunny!

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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

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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

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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

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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

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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)

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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)

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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

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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

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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

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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!!! 😉

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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

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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! 

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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

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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!