Meal Plan – Week 5

This weeks theme – Coping with the nefarious sweet tooth


Nutritional Analysis

Kcal

Total

Breakfast

Snack 1

Lunch

Snack 2

Dinner

Day 1

1526

420

0

237

100

769

Day 2

1633

249

250

434

175

525

Day 3

1067

351

0

278

100

338

Day 4

1703

370

0

545

215

573

Day 1

Day 2

Day 3

Day 4

Proteins (g)

74.41

84.07

80.24

100.85

Carbohydrates (g)

179.51

177.93

173.7

214.23

Fats (g)

47.7

50.96

43.75

54.57

Omega 6 (g)

4.71

6

4.06

3.26

Omega 3 (g)

0.76

0.99

0.69

0.62

Dietary Fiber (g)

24.29

26.15

24.65

30.52

Dietary Lows

(anything less than 50% of DIV)

These numbers are inaccurate, nutritional information from menu does not include micronutrient breakdown Vitamin D 0.88 µg, Potassium 1924.83 mg, Vitamin D 0.87 µg,

Vitamin E 6.83 mg, Potasium 1390.18 mg

These numbers are inaccurate, nutritional information from menu does not include micronutrient breakdown

*Please note that these numbers are not exact. Numbers will change based on a number of factors including the product that you buy. These are very close approximations.

*If you are following along and adopting my meal plans please be aware that everyone’s nutritional needs are very individual. For those who are quite active you may require more calories, along with a varied macronutrient and micronutrient composition in your diet. But please feel free to use and be inspired by my meal plans.

My dietary recommendations based off of my sedentary lifestyle

Total daily Kilocalories: 1733

Protein (g): 72.57

Carbohydrate (g): 191.0 – 276.0

Fat, total (g): 37.0 – 66.0

Omega-6 fatty acid (g): 12

Omega-3 fatty acid (g): 1.1

Dietary Fiber, total (g): 25

Water (g): 2700 that is 10.8 cups per day or 86.4 fl oz


 

Day 1 

Breakfast – Day 1

The Classic

B1 - 1

B1 -1

  • 60g Cereal – I had Nature’s Path Sunrise Crunchy Honey
  • 3/4 cup 1 % Milk
  • 1/2 cup blueberries

Lunch – Day 1

Thoughts: I will definitely be repeating this recipe! 5/5!

Zucchini, Feta, Hummus and Balsamic pizza

L1 - 1L1 - 2L1 - 3L1 -4L1 - 5

 

Ingredients

  • 1 whole wheat pita
  • 2 tbsp garlic hummus
  • 1/8 tsp canola oil
  • 1/4 cup sliced zucchini
  • 1/4 cup halved cherry tomatoes
  • 10 g feta
  • 1/2 tbsp balsamic reduction

Instructions

  1. Pre-heat oven to 350 degrees.
  2. Brush zucchini with canola oil and pan fry until golden brown.
  3. Spread pita with hummus. Top with zucchini, cherry tomatoes, and feta.
  4. Cook 10-12 minutes until golden brown.
  5. Drizzle with balsamic reduction and enjoy.

Dinner – Day 1

Milestone’s California Spring Salad

Today was the first time that I had to plan my meal plan around eating out. My lovely friends and I went to Milestone’s to take advantage of the Girl’s Night Out special: 4/4/40, 4 Bellini’s and 4 appetizers all for $40.00. It is a wonderful deal! In the past I would have just indulged without a second thought. The good news is I do not have to hide at home and tell my friends that I cannot go out because it doesn’t work into my meal plan. I can still enjoy all the delicious indulgences as before with proper planning and moderation!

This is what I have learned about surviving eating out, while watching my caloric intake: PLAN AHEAD!!! Before I left for the restaurant I looked up the nutritional information of all the menu items and while I was still feeling content and not starving, decided what I was going to order. When I am hungry all logic goes out the window and I end up ordering a burger with every additional topping along with a side of greasy fries! When I am starving and I need instant relief. Before my meal is even ordered I am already planning what I am going to order for dessert! And oh I am not sharing that dessert!!!

On Monday I knew I would be in trouble if I was left to my own devices. After looking up the nutritional information, I planned what I was going to order before I even left the house. I didn’t even look at the menu when I got to the restaurant. By planning ahead I knew exactly how many calories I was going to consume. And when the topic of dessert came up I knew I didn’t have the space in my daily intake.

So what is one of the lowest caloric, nutrient dense options on the Milestone’s menu? I ended up ordering the California Spring Salad starter size (it is actually an impressive portion) and according to the nutritional information it is 160 kcal. I switched the dressing that the salad usually comes with for the Lemon Chardonnay Vinaigrette. I asked for it on the side and based on my best judgment I only added 2 tablespoons. The dressing accounted for 120 kcal. I also added grilled chicken breast, which was another 100 kcal. Because it was Girl’s night out and we had 8 people (making the perfect group for 4/4/40) I had a Bellini, which was 389 kcal!!! I don’t know why but I feel like anything liquid should be 0 calories! But the number makes sense. Next to fat, alcohol has the highest energy density of 7 calories per gram!!! My meal was delicious and I was still able to eat, drink, and be merry without regretting my stomach making all the decisions!

Snack 1 – Day 1

Caramel Corn Rice Cakes

S1 - 1

 

My portion

  • I had two rice cakes

Day 2 


 

Breakfast – Day 2 

Cottage Cheese and Egg Breakfast Muffins with Ham, Cheddar and Flaxseed

Inspired by: http://www.kalynskitchen.com/2007/12/cottage-cheese-and-egg-breakfast.html

Thoughts: I will definitely make these again! They were delicious and my daughter loved them. The original recipe said that they have never tried to freeze them because they usually eat them too fast, which I can understand. So I am not sure how well they would freeze. The original recipe also called for almond meal, but flaxseed meal is a third of the price of almond meal and it tasted great in my opinion! The original recipe also said that you can easily substitute flour for gluten-free flour. 5/5!

B2 - 1B2 - 2

B2 - 3

Ingredients 

  • 2/3 cup cottage cheese
  • 1/4 cup grated parmesan cheese
  • 1/4 cup whole grain flour
  • 2/3 cup flaxseed meal
  • 1 tsp baking powder
  • 1/4 tsp salt
  • 4 eggs, beaten
  • 3 tbsp water
  • 1/4 cup finely diced ham
  • 1/2 cup sharp cheddar
  • 2 tbsp green onions

Instructions 

  1. Preheat oven to 400 degrees.
  2. In a large bowl combine cottage cheese, parmesan, flour, flaxseed meal, baking powder, salt, eggs, and water. Combine well and then gently add ham, cheddar, and green onions. (Or you can do what I did and just mix it all together once, it turned out fine!)
  3. Spray muffin baking sheet with non-stick spray. Divide batter. Bake muffins 25-30 minutes or until lightly browns on top (Each oven is different but my muffins were in almost too long at 25 minutes).
  4. Refrigerate any leftover muffins. Re-heat in the microwave for 10-15 seconds.
  5. Serve with fruit

My portion

  • 1 muffin regular size
  • 1/2 cup strawberries, 1/2 cup blueberries

Snack 1 – Day 2 

Rice cake with peanut butter and banana

S2D1 - 1

Ingredients

  • 1 tbsp Peanut butter (or any nut butter)
  • 1/2 banana sliced
  • 1 plain rice cake

Instructions 

  1. Spread nut butter over rice cake evenly and top with banana slices.

Lunch – Day 2

Burrito Bowl Mason Jar Salad

Original Recipe: http://www.kalynskitchen.com/2007/12/cottage-cheese-and-egg-breakfast.html

Thoughts: This was alright. It was tasty, but for how much work this recipe required for just a lunch meal it was not delicious enough to go through all the work of making it again. 3/5

L2 - 2

Ingredients 

Quinoa

  • 1 cup quinoa
  • 2 cups water or vegetable broth
  • 1/2 tsp salt
  • juice and zest of one lime (approximately 2 tbsp)
  • 1/4 cup chopped fresh cilantro (our house doesn’t do cilantro so I skipped this)

Ground turkey (original recipe had chicken breast)

  • 1/2 lb ground turkey
  • 1 tbsp taco seasoning (you can buy prepackaged I just make my own, super easy to do)
  • 1/2 cup water

Bacon

  • 2 pieces of thick cut bacon per mason jar

Sweet potatoes:

  • 1 medium sweet potato, washed and cubed
  • 1 tbsp residual bacon oil (if you are making a vegetarian version use coconut oil)

Other ingredients

  • 2-3 cups spinach
  • 1/4 cup halved cherry tomatoes
  • 1 tbsp plain greek yogurt per mason jar
  • 3/4 cup shredded cheddar cheese (just realized I totally forgot to add this, so caloric intake does not include cheese)

Instructions 

  1. Preheat oven to 400 degrees.
  2. Add quinoa and broth or water to a medium sized pot. Bring to a boil, reduce heat to a simmer and cover for 15-20 minutes, or until liquid has evaporated and quinoa is soft and fluffy.
  3. Set quinoa aside and allow to cool.
  4. After quinoa has cooled add lime juice, lime zest, and 1/4 cup chopped cilantro. Stir and taste. Add more lime or cilantro if needed.
  5. Brown ground turkey. When fully cooked mix taco seasoning into 1/2 cup of water and pour over the ground turkey. Continue to cook until the water has evaporated, seasoning should be evenly spread over turkey at this point.
  6. Cook and prepare the bacon, reserving bacon oil to cook sweet potatoes.
  • The only way to cook bacon is in the oven. I tried the stove top and it burnt to a crisp. I HATE cooking bacon on the stove top!!! It is messy, it cooks the bacon unevenly, and you are constantly being shot at by out of control bacon grease. Lay bacon flat on a baking sheet and place in oven for approximately 15 minutes or until the doneness that you prefer. Cooking bacon in the oven is clean and controlled. Try it I promise you will not go back to the stove top! I learned this trick from my Dad, who was heavily involved with the board of the Ronald McDonald house for a number of years. As a family one saturday we went in and cooked brunch for the families. This was a great way to make a bulk amount of bacon, and the families so appreciated it! One family even mentioned that it had been quite a few months since they had bacon. They said that making bacon was a luxury that they just didn’t have the time for; their priorities were elsewhere.
  1. Add cubed sweet potatoes to the frying pan with bacon oil and cook until golden brown.
  • I became antsy at this point and threw the sweet potatoes in the oven at 400 for 15-20 minutes until potatoes were could be easily pierced by a fork.
  1. Set sweet potatoes aside to cool.
  2. To assemble the salad: Place 1 tbsp of plain greek yogurt to the bottom of each mason jar (depending on how many salads you are making). Add halved cherry tomatoes, followed by sweet potatoes, quinoa, cheddar cheese, crumble bacon, and spinach. Cover and refrigerate.

Dinner – Day 2 

Mahi Mahi tacos 

Inspired by: http://www.cookingclassy.com/2015/02/grilled-fish-tacos-with-lime-cabbage-slaw/

Thoughts: I will for sure make this again! My husband really enjoyed it, any way to incorporate fish into our diet that my husband approves of gets a 5/5 from me! I did find that you really needed a generous amount of lime juice or else they were a bit too dry, but when you get the perfect amount of lime with chipotle sauce it is amazing!!!

D2 - 1D2 - 2D2 - 3D2 - 4D2 - 5

Ingredients

  • corn or flour tortillas
  • 1 lb tilapia, cod, or mahi mahi fillets
  • 2 Tbsp canola oil
  • 1 1/2 Tbsp fresh lime juice
  • 1 clove garlic, minced
  • 1 1/2 tsp chili powder
  • 1/2 tsp ground cumin
  • 1/2 tsp ground paprika
  • 1/8 tsp cayenne pepper (optional)
  • Salt and pepper
  • 1/2 avocado sliced (totally forgot this ingredient, not included in caloric intake)
  • 1 cup shredded red cabbage
  • 1 cup coleslaw (I used the kale slaw from the Eat Smart sweet kale gourmet vegetable salad kit without the addition of dressing, cranberries or pumpkin seeds)
  • 1/4 cup mayonnaise
  • 1/2 tsp Chipotle seasoning
  • 1/2 cup shredded cheddar cheese
  • Lime slices

Instructions

  1. In a bowl combine together oil, lime juice, garlic, chill powder, cumin, paprika and caynne.
  2. Place fish in a large resealable bag and pour marinade over fish. Seal bag and ensure that fish is evenly coated with marinade.
  3. Allow fish to marinate for 20-30 minutes, but no longer than 30 minutes.
  4. While fish is marinating combine chipotle seasoning with mayonnaise. I use the chipotle seasoning from epicure.
  5. Heat square skillet, grill, or frying pan and brush with oil. Place fish on grill and cook until done, approximately 3 minutes per side. Time will depend on the thickness of the filet. Fish should be opaque and flake easily.
  6. In a small casserole dish break fish into pieces and serve with all the taco components.
  7. On top of taco shell, layer kale slaw, red cabbage, a small scoop of cheddar cheese, fish, chipotle sauce, and a generous amount of fresh squeezed lime juice from lime wedge.

My portion

  • 1 1/2 tacos
  • 75 g mahi mahi
  • 1/2 tbsp mayonnaise
  • 1 tbsp cheddar cheese
  • 1/2 cup red cabbage
  • 1/2 cup kale
  • lots of lime juice

Snack 2 – Day 2 

Ice Cream Sundae

S2 - 1

Ingredients

  • 125 g or 1/2 cup Western family frozen yogurt
  • 10 g or 1 square dark chocolate
  • 1/2 cup raspberries

Instructions 

  1. Melt dark chocolate in microwave 30 seconds at a time. Keep a close eye on the chocolate you do not want it to over heat and seize.
  2. Drizzle melted dark chocolate over frozen yogurt and raspberries

Day 3 


 

Breakfast – Day 3 

Blueberry banana quesadilla with a vanilla greek yogurt and peanut butter filling

Thoughts: I had to repeat! I was craving ever since I made it! I used coconut oil this time instead of butter and it was AMAZING! So I will obviously make this recipe again. 5/5

Inspired by: http://greenlitebites.com/2013/08/blueberry-breakfast-quesadilla/

L3-4

Ingredients: 

  • 1 whole grain tortilla
  • 1 tbsp vanilla greek yogurt
  • 1 tbsp peanut butter (or any nut butter)
  • 1/4 cup blueberries
  • 1/4 cup banana slices
  • 1/4 tsp butter/margarine (I would have preferred to use coconut oil but I ran out)

Instructions

  1. Mix yogurt and peanut butter together and spread on half of the tortilla.
  2. Top mixture with bananas and blueberries, again on only half of the tortilla.
  3. Fold the tortilla and lightly spread butter or coconut oil on both sides and place in a medium-high heat frying pan.
  4. Lightly heat quesadilla for a couple of minutes on both sides until golden brown. Cut up and serve.

Lunch – Day 1 

Original recipe: http://cookingalamel.com/2013/08/creamy-greek-yogurt-mac-cheese.html

Creamy Greek Yogurt Mac & Cheese

Thoughts: I will definitely make this again! It was very flavourful! It didn’t look like it would be very good as I was making it, but I was pleasantly surprised! I give it a 4/5.

L3 - 1L3 - 3L3 - 4L3 - 5

Ingredients 

  • 1 package whole grain noodles (I love to use Catelli Healthy Harvest Whole Wheat Egg White Noodles! They are really high in fibre)
  • 1 1/4 cup cheddar cheese
  • 1/2 cup parmesan cheese
  • 1 tbsp flaxseed meal
  • 1 cup plain greek yogurt
  • 2 cups fresh spinach
  • 1/2 tsp onion powder
  • 1/2 tsp garlic powder

Instructions

  1. Cook noodles according to package.
  2. Place spinach leaves in the bottom of a strainer. Pour pasta over top to drain and wilt the spinach. (SAVE ABOUT 1/2 CUP OF PASTA WATER). Return pasta a wilted spinach to the pot.
  3. Add about 1/4 cup of the pasta water to the pot, and stir in the cheese until melted.
  4. Stir in greek yogurt, flaxseed meal, onion powder, and garlic powder until smooth and creamy.
  5. If necessary, stir in remaining past water to thin. Serve immediately.

My portion 

1 1/4 cup mac and cheese

Dinner – Day 3 

Original recipe: http://www.myboysandtheirtoys.com/2014/02/freezer-meal-beet-potato-pot-roast-recipe/

Beef & Beet slow cooker pot roast recipe

Thoughts: This was very delicious, I am a huge beet fan! But I find slow cooker pot roast recipes all taste the same after a while. So it was your typical slow cooker pot roast meal. But I like how this recipe incorporates such a variety of vegetables. So when I do make the classic slow cooker pot roast recipe I will use this recipe. I give this recipe a 3.5/5

D3 - 1D3 - 2D3 - 3D3 - 4D3 - 5D3 - 6

Ingredients 

  • 1 Sirloin tip roast
  • 2-3 beets
  • 2 parsnips
  • 2 turnips
  • 1/2 onion
  • 2 carrots
  • 1 tetra pack beef broth
  • 1 cup dry red wine
  • 2 cups mini potatoes
  • 2 cups peas

Instructions 

  1. Place roast in slow cooker. I like to brown all sides of the roast, but this step is not necessary.
  2. Throughly wash and peel all vegetables. Cut beets, parsnips, turnips, onion, and carrots. Add to slow cooker with roast, along with mini potatoes.
  3. Pour 3 cups of beef stock along with red wine into the slow cooker. Cook on low for 8 hours or on high for 4-5 hours.
  4. At the very end add peas just to warm.
  5. You can either serve as a stew or separate all the components. I found that the liquid for my stew was still very thin so I scooped out all of the vegetables and the roast. I thickened my liquid with cornstarch (bring liquid to a boil for a few minutes mixing with cornstarch). When I add cornstarch I always mix it with water first so that it doesn’t become clumpy in what I am trying to thicken. Once gravy thickens serve.
  6. For the left overs I combined everything (the roast, vegetables and gravy) and froze. Our second meal will be in stew form.

My Portion 

85 g of roast beef

1/4 cup gravy

2 cups vegetables

Snack 1 – Day 3 

Thoughts: This is one of my favourite treats! For 100 calories my sweet tooth is always satisfied. Superstore also has their own version in their Blue menu collection.

S1D3

1 Skinny Cow Greek Yogurt Salted Caramel bar

Day 4 


 

Breakfast – Day 4 

Original Recipe: http://tastesbetterfromscratch.com/2015/01/cinnamon-apple-overnight-oats.html

Cinnamon apple overnight oats 

Thoughts: I would make this again. I give it a 3.5/5

B4 - 1

Ingredients 

  • 1/2 cup almond milk
  • 1/2 cup whole grain oats
  • 1/4 cup vanilla greek yogurt
  • 1/4 cup unsweetened applesauce
  • 1/2 tsp cinnamon

Instructions 

1. Combine all ingredients together in a container and refrigerate overnight.

Lunch – Day 4 

Chicken Yakisoba from Edo 

The original plan for lunch was to have leftover pot roast. However, at the last minute my lovely sister asked if we could meet up at the mall to go shopping. AHHH I didn’t researcher and plan like a week before what I was going to eat at the mall for lunch. So did this mean I had to say no and miss out on a lovely afternoon spending time with my sister, niece and nephew? NO! Life still has to happen.

I had an idea in my head of the healthiest options. I pulled up the nutritional information on my phone within seconds and compared. It is amazing the information that we now have at our fingertips! After comparing the Opa platter from Opa, the veggie burrito from taco time, and the Chicken Yakisoba from Edo I went with the Chicken Yakisoba. Without teriyaki sauce this delicious meal is only 500 kcal. I asked for double vegetables and only one scoop of sauce. One scoop of sauce is 45 kcal. I also shared my meal with my daughter. Not that we should eat out everyday, but it is nice that you don’t have to miss out on life!

Dinner – Day 4 

Original recipe: http://www.theendlessmeal.com/sweet-and-spicy-paleo-chicken-fingers/

Sweet and spicy chicken fingers with berry quinoa spinach salad

D4 -6

Chicken fingers

Thoughts: The glaze on these chicken tenders are AMAZING!!! The only change I would make is to not use only flaxseed meal it was too rich. I would go with the original recipe that requires almond meal. I should have just splurged and bought the almond meal for this recipe. With the right flour I would give this recipe a 5/5!!!

D4 - 1D4 - 2D4 - 3D4 - 5

Ingredients 

  • 2 1/4 cup flaxseed meal or almond meal (the original recipe called for almond meal or almond flour and I think I would stick with that, as I mentioned earlier I went with Flaxseed because it was cheaper than almond but in the recipe it was way too much flaxseed!)
  • 3 eggs
  • 1 lb chicken breast (cut into strips for tenders)
  • 3/4 cup honey
  • 1/3 cup hot sauce (I used sriracha)
  • 1/2 tsp garlic powder
  • Optional: yogurt or sour cream for dipping (I didn’t use any)

Instructions 

  1. Preheat the oven to 425 degrees
  2. In one bowl place flour, in another bowl place whisked eggs with a splash of water, and in a third bowl place the chicken strips.
  3. One at a time, dip the chicken strips into flour, then egg, and finally flour again.
  4. Lay chicken tenders on baking sheet.
  5. Bake the chicken for 25 minutes, or until crispy and golden brown.
  6. As chicken bakes prepare the sauce. In a small sauce pan bring the honey, hot sauce, and garlic powder to a boil and set aside.
  7. When chicken has finished cooking, dip each chicken tender in the sauce and place back on the baking sheet.
  8. Put chicken back in the oven for 5 minutes so that glaze can caramelize.
  9. You can baste the chicken with any leftover sauce if you desire and serve.

Berry Avocado Quinoa and Spinach Salad with Honey-Lime Poppy Seed Dressing 

Original Recipe: http://www.cookingclassy.com/2015/01/berry-avocado-quinoa-kale-salad-honey-lime-poppy-seed-dressing/

Thoughts: If you want to be that person at a potluck who everyone talks about your delicious salad for years to come then you should definitely take this salad! So delicious! I will definitely make this again! This is an easy 5/5

D4 - 4

Ingredients 

Dressing

  • 1/4 cup olive oil (I ran out of olive oil and used sunflower oil, it was still delicious)
  • 1/4 cup canola oil
  • 1 tsp lime zest
  • 3 1/2 Tbsp fresh lime juice
  • 2 1/2 Tbsp honey
  • 1 tsp dijon mustard
  • 2 tsp poppy seeds

Salad

  • 2 cups cooked quinoa (1 cup dry)
  • 1/2 cup water or broth (to cook quinoa)
  • 1/4 cup toasted sliced almonds
  • 3-4 cups spinach
  • 1/2 cup raspberries
  • 1/2 cup blueberries
  • 1 avocado peeled, cored and diced
  • 40 g feta, crumbled

Instructions

  1. Combine all the dressing ingredients and mix well. Store in refrigerator.
  2. For the salad toss all the ingredients together in a salad bowl. I left the dressing and salad separate so that I could control how much dressing went on my salad. I also found that the recipe made a lot of dressing so there was a lot left over. Also any left over salad doesn’t wilt and you can have it for left overs.

My portion

3 chicken tenders

2 cups salad

1 1/2 tbsp dressing

Snack 1 – Day 4 

Dark Chocolate Dipped Strawberries

S1D4 - 2

 

S1D4 -3

S1D4 - 3S1D4 - 4

Ingredients 

  • 1 carton Strawberries, washed and cored
  • 1/2 cup dark chocolate chips
  • 1 tsp coconut oil

Instructions

  1. Prepare a baking sheet by placing a sheet of parchment paper over top.
  2. Fill a sauce pan with water and sit a glass bowl on the top of the pot. Bring water to a boil.
  3. In the glass bowl place the chocolate chips and coconut oil.
  4. Once chocolate melts dip strawberries one by one and place on parchment paper.
  5. You may notice that the chocolate starts to go clumpy over time. If this happens the chocolate is seizing so add a small amount of coconut oil and stir until smooth again.
  6. Once all of the strawberries are covered, place the baking sheet in the fridge for about 20 minutes so that the chocolate can set. Keep any leftover strawberries in the refrigerator.

My portion

I had 5 strawberries (I would recommend 3 medium or 5 small strawberries)