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! 

BIG ANNOUNCEMENT

Big Announcement


Hey everyone! So I can finally share my big announcement and why the meal plans have been falling behind the last little while! I hope the news and build up is worth it! Click on the picture below to hear more and be sure to visit The Complete Plate!

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The West Coast Adventure

The West Coast Adventure


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I hope you have had a wonderful summer! I am sorry I have been MIA. It has been crazy busy these past 2 months! We had an amazing family holiday at the beginning of the summer in Penticton, and these past 2 weeks we were back in BC. Charley and I had the most amazing mommy daughter vacation! While we were living it up in Vancouver enjoying the water slides, Stanley Park, the Aquarium, Granville Island, and White Rock my amazing hubby was conquering the West Coast Trail! I am so proud of him, this is an amazing accomplishment. 

 ARVC has not only impacted myself it has also created struggles for those close to me. Jordan has felt guilty about working out since I was told to stop all exercise. To the point that he has almost stopped all exercise himself. It was always our plan to hike the West Coast Trail together. Unfortunately that is no longer in the cards for me. When the opportunity came up for Jord to hike the trail I encouraged him to go. Jordan felt bad going without me, and I would be lying if I said I didn’t struggle as he trained, but I don’t want to ever hold him back or make him feel guilty from accomplishing his fitness goals . 

It was also the first Summer Olympics since my diagnosis. I normally count down the days until the Olympics, they usually provide me such tremendous joy! I never miss a single swim or medal presentation. It is 16 days of being inspired to get out and push your body past the limits you thought it was capable of. As Audrey Roloff says there is Always More. I highly recommend you check out the link to her site and blog. Audrey’s perspective with these two simple words is wonderfully encouraging. However, from a physical perspective I am in a position that my body is not capable of more. I couldn’t even watch the Olympics this year. I hate that this disease has stolen my love of Olympic binge watching. I hate feeling fragile. I hate the emotional rollercoaster that is this journey. One day I am content with my new reality and the next I struggle to cope. I find the journey of grief is unique in that it forever remains unresolved. You never get over the loss, but you slowly learn to move through it. Along the journey there are numerous desultory triggers that bring your grief back to the surface. I realize that I have not experienced a loss in the traditional sense, but life as I knew it has forever changed due to my illness.

One of the ways I coped with Jordan heading for the West Coast Trail was to make the most of the time he was away. I decided that Charley and I would make some of our own memories. We ended up having the most wonderful week! We had a sleep over every single night, we went exploring each day, we consumed an impressive amount of ice cream, and we just enjoyed spending time with each other!  When I tucked Charley into bed after our long drive back home she said to me “mommy you are my best friend ever!!!!” All of my struggles of missing out on the West Coast were instantly gone! 

I took a break from the blog this summer and I am really looking forward to getting back to meal plans this week. It is time to refocus!

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Waterslides!!!
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In her happy place!
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My water baby!
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So big!
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Completely mesmerized!
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White Rock adventures 
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On a seashell hunt
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Building sandcastles
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Even when I struggle with my grief I know that I am abundantly blessed!

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Summer Meal Plan – July week 4/16

Summer Meal Plan – July Week 4/16

Family Holidays and Fresh Okanagan Fruit

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With my health I have not been allowed to leave the country for the past 3 years. It has been difficult, yet another reason to hate this disease and become bitter. However, we decided as a family that we needed to embrace this limitation and start enjoying travel around Canada.

Last year we went to Penticton for the first time and we fell in love!!! It is now our favourite place to go. We were just there for 2 weeks and it was glorious! We even tented for the entire time and loved every minute of it. I know right?!!! That says a lot. It is like Canada’s Maui! Okay obviously not quite Maui, but I have to work with what I have. There may not be a Mama’s Fish House in Penticton, but there is a Gasthaus in Peachland and it is phenomal. They serve all you can eat schnitzel on Thursday evenings! I only ever have one, but knowing you can have as many as you want is the best! It also includes all you can eat dessert. All great variables when you can’t exercise anymore. Aside from the most delicious menu the ambiance is simply spectacular. If you go you must ask to sit on the patio.

Charley loved swimming and making sandcastles. We even went to The Kangaroo Farm this time! I highly recommend stopping in for a visit if you are out that way, it is so worth the trip. Just be aware that the park closes at 2 pm so the animals can have a rest, but it reopens at 6. It is also cash only. Two important bits of information we overlooked!

Until next year Penticton!

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The view from our tent!
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Our little mermaid
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Floating down the canal
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Charley jumping off the dock, one of her favourite activities!
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Koi ponds
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Making new friends!
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Cuddling with a joey!

There is nothing better than fresh seasonal fruit, especially at this time of the year! I have been eating peaches and cherries like candy! Most of the recipes this week are inspired by all of the fresh fruit we brought back with us from our trip to Penticton.


Day 1 


Breakfast

Peaches & Cream Cinnamon Vanilla Crepes 

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Thoughts: I really feel this doesn’t need much of an explanation. This was delicious!!! I made a few changes. I left the peaches fresh and did not peel them. I also used vanilla sugar from The Silk Road Spice Merchant . I also used whipped coconut cream instead of cool whip or whipped cream. 5/5 

Ingredients 

Crepes (made 7, I had 2 crepes) 

  • 1 1/2 cups milk (I used original almond milk) 
  • 1 cup all-purpose flour 
  • 1 tbsp oil 
  • 2 eggs 
  • 1/4 tsp salt 
  • 1 1/2 tbsp sugar (I used honey) 
  • 1/2 tsp cinnamon 
  • 1 tsp vanilla 

Filling (I had 1 peach and 3 tbsp coconut cream) 

  • 1 large peach, sliced 
  • 1/2 tsp vanilla sugar 
  • 1 can coconut milk, cream separated 
  • 1 tsp vanilla 

Instructions 

Jamie Cooks It Up 

For the whipped coconut cream, refrigerate coconut milk over night. Carefully separate the coconut cream in a metal bowl. Do not add liquid. Whisk cream on medium speed for 30 seconds to a minute. Then whisk on high for 7-8 minutes until stiff peaks form. Whisk in vanilla for another few seconds and serve. 

Lunch 

Roasted Cherry & Tomato Salad 

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Thoughts: This worked spectacularly!!! I highly recommend trying this recipe! 5/5 

Ingredients (This was my portion) 

  • 2 cups spinach 
  • 1 cup arugula 
  • 1/2 cup cherry tomatoes, halved  
  • 1/2 cup cherries, pitted and halved  
  • 1 tsp grapeseed oil 
  • 1 tsp balsamic vinegar (Or balsamic reduction) 
  • 20 g feta, crumbled 
  • 2 tbsp pine nuts, toasted 
  • 2 tbsp balsamic salad dressing (I used Renee’s

Instructions 

  1. Warm oven broiler. 
  2. Mix cherries and tomatoes with oil and vinegar. Place under broiler for 3-5 minutes, until tomatoes and cherries are golden and bubbling. 
  3. While cherries and tomatoes are roasting place arugula and spinach in a large shallow bowl. 
  4. Top leafy greens with cherries and tomatoes when done, along with feta, pine nuts and balsamic dressing. Serve. 

Dinner 

BBQ chicken brie burgers with grilled peaches 

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Thoughts: I really enjoyed this. Jordan didn’t really like the brie. Jordan liked everything else, he would definitely have it again, just without the brie. 4/5 

Ingredients (this was my portion)

  • 1 boneless skinless chicken breast 
  • 1 whole grain bun 
  • 1 tsp butter/margarine
  • 1 tsp mayo 
  • 1/2 cup arugula 
  • 2 tbsp sweet bbq sauce 
  • 1/2 peach, left whole
  • 1/2 tsp grapeseed oil 
  • 1 slice prosciutto
  • 15 g brie 

Instructions 

  1. Warm BBQ. 
  2. Butterly chicken breasts. Lie chicken flat and using a sharp knife carefully slide knife down the length of the chicken. Do not cut all the way through the chicken. 
  3. Place chicken on BBQ. Cook 3-4 minutes per side. Brush chicken with BBQ sauce on both sides. Top with Brie and cook long enough just to let the brie melt. 
  4. While chicken is cooking brush peach with grapeseed oil and peach to grill. Grill peach for 1-2 minutes. Once grilled slice. 
  5. Pan fry prosciutto for 30s on each side, just until crisp. 
  6. Assemble burgers by evenly spreading butter/margarine then mayo on toasted bun. Top with arugula, chicken, peaches, and prosciutto. Enjoy. 

Day 2


Breakfast

Cherry and Nutella Crepes 

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Thoughts: Crepes, fresh Okanagan cherries & Nutella……enough said! 5/5 

Ingredients (My portion)

  • 2 crepes (leftover from the day before) 
  • 1 cup cherries, pitted and halved 
  • 1 1/2 tbsp Nutella, divided 
  • 1 tsp almond milk

Instructions 

  1. Mix almond milk with 1/2 tbsp Nutella. Set aside. 
  2. Warm crepes. I heated in microwave for 45 seconds 
  3. Spread 1/2 tbsp of Nutella on each crepe. Evenly top with cherries and roll. 
  4. Drizzle with Nutella and milk mixture and enjoy. 

Lunch 

Spicy tuna sandwich 

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Thoughts: A yummy twist on a classic. 5/5 

Ingredients 

  • 1 can tuna, drained 
  • 2 tbsp mayo 
  • 1/2 tsp sriracha 
  • 2 green onions, chopped 
  • 2 slices whole grain bread 

Instructions

  1. In a small bowl combine all the ingredients together (except bread, of course). 
  2. Spread evenly on bread on serve. 

Dinner 

Lettuce wraps (I had 3) 

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Thoughts: I kept these lettuce wraps really simple. I used a pre-made teriyaki sauce from Costco and a rotisserie chicken. I made a simple red cabbage slaw and whole grain couscous. I was fast and yummy! 4/5 

Ingredients 

  • 1/2 rotisserie chicken, chopped
  • 1/4 cup teriyaki sauce 
  • 1/2 cup red cabbage, shredded 
  • 1/4 cup carrots, sliced 
  • 1/4 cup sugar peas, sliced 
  • 2 green onions, chopped 
  • 1/2 cup whole grain couscous, prepared according to directions 
  • 1 head butter lettuce 
  • Sesame seeds for garnish 

Instructions 

  1. Warm a large frying pan over medium-low heat. 
  2. Add sauce and chicken to large frying pan. Cook only long enough to heat through, about 2-3 minutes. 
  3. In a large bowl mix together cabbage, carrots, sugar peas, and onion. 
  4. To assemble top butter lettuce with couscous, chicken with sauce, and cabbage. 

Day 3 


Breakfast

Maple Peach Donuts 

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Thoughts: I made a few adaptations from a recipe I found on Pinterest. I love making muffin recipes into donuts! Everything is just better as a donut! These were amazing! 5/5 

Recipe adapted from: Amy’s healthy baking

Ingredients 

Donut 

  • 1 tbsp chia seeds 
  • 3 tbsp water
  • 1 cup whole wheat flour 
  • 1/2 tsp ground cinnamon
  • 1/2 tsp baking powder 
  • 1/4 tsp baking soda 
  • 1/4 tsp salt 
  • 1/2 tbsp coconut oil, melted 
  • 1 tsp vanilla extract 
  • 1/4 cup coconut cream 
  • 1/4 cup maple syrup 
  • 2 tbsp almond milk 
  • 1 large peach, pitted and diced 

Crumble topping 

  • 1 tbsp whole wheat flour 
  • 1 tbsp brown sugar 
  • 1 tbsp butter, melted 

Instructions 

  1. Warm oven to 350 degrees C. Grease a donut pan or muffin tin and set aside. 
  2. In a small bowl mix together chia seeds with water and set aside and let gel for about 5 minutes. 
  3. In a large bowl mix together flour, cinnamon, baking powder, baking soda and salt. 
  4. In a separate large bowl mix together coconut oil, chia mixture, vanilla extract, coconut cream, maple syrup and almond milk. 
  5. Fold the chia mixture in with the flour mixture. Do not over mix! 
  6. Fold in peaches. 
  7. Evenly divide mixture in donut pan or muffin tin. 
  8. In a small bowl mix together crumble topping. Evenly spread over all 6 donuts. 
  9. Place in oven to cook for 20-25 minutes. Until you pierce with a tooth pick and it comes out clean. 

Lunch 

Pesto, feta, chicken sandwich 

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Thoughts: A thousand times yes!!! This was simple, fast and delicious! 5/5 

Ingredients 

  • 1 chicken strip fully cooked (I prefer Schneiders Country Naturals Chicken Strips)  
  • 1 whole grain bun, toasted 
  • 1/4 cup cherry tomatoes, halved 
  • 1 tbsp basil pesto (I actually had avocado pesto leftover so I used that instead basil pesto) 
  • 10 g feta cheese 
  • handful fresh basil leaves 

Instructions 

  1. Evenly spread pesto on toasted bun. 
  2. Top with feta, chicken, tomatoes and fresh basil. Serve. 

Dinner 

Himalayan salt block white fish with french onion baked quinoa 

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Fish 

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Thoughts: This was my first time using a salt block so my technique was terribly unrefined. I ended up breaking apart the beautiful filet, but man did it ever taste amazing!!! The salt block adds such amazing flavour! You can pretty much cook anything on the salt block, veggies, steak, chicken, etc! I am very excited to use the salt block again soon. 5/5 

Ingredients 

  • 1 filet of fish, any white fish will work 
  • 1 tsp grapeseed oil
  • juice of half a lemon
  • Himalayan salt block 

Instructions 

  1. Place salt block on grill. Then warm BBQ to high heat. I aimed for 450 degrees C. 
  2. Brush filet with oil and drizzle with lemon juice. 
  3. Once BBQ and salt block are heated carefully add filet to block. Close BBQ and cook 2-3 minutes. (Cooking will go very fast) 
  4. Flip and cook for an additional 2-3 minutes on the opposite side until fish is opaque and flaky. 

Baked French Onion Quinoa 

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Thoughts: I was craving french onion soup and had this crazy idea to make a french onion quinoa casserole….you’re welcome!!! I loved this side dish sooooooo YUMMY! The one negative that I do have to say about this dish is it can be a bit on the salty side. But honestly French Onion Quinoa!!!! 5/5 

Ingredients 

  • 1 cup quinoa 
  • 1 can condensed onion soup (or 1 package onion soup mix) 
  • 1 cup water (if you used onion soup mix then use 2 cups of water) 
  • 4 slices gruyere cheese 

Instructions 

  1. Bring quinoa, onion soup, and water to a boil in a medium sauce pan over medium-high heat. 
  2. Once quinoa reaches a boil reduce heat to a simmer and cover. Allow quinoa to continue to cook about 15-20 minutes. Until liquid has all been absorbed and quinoa is fluffy. 
  3. Warm oven’s broiler. 
  4. Place cooked quinoa in baking dish. Top with Gruyere cheese and place in oven. 
  5. Broil 3-5 minutes, until cheese is bubbling and golden. 
  6. Serve.