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!