Week 14

Week 14


This week I was challenged balancing the meal plan outside of my regular routine.


Hi friends!!! I am so sorry that I am posting this blog late. I promise that I have a very good excuse! On Friday May 15th, my cousin married her best friend! It was one of the most beautiful weddings I have attended. She was gorgeous, the bridesmaids were stunning, the setting was breathtaking, the ring bearers were adorable, and the precious flower girl stole the show! It was a wonderful weekend of celebration, but as a result it was also a very busy weekend and I am only able to get to the blog now. I hope this week was worth the wait. There are some delicious recipes from this past week. I did not see any changes on the scale this week and the candy bar at the wedding will most likely not help my weight loss results for next week!

Spring weddings have the most beautiful colours! Why can flowers not live forever?!! Stunning!





Nutritional Analysis




Snack 1


Snack 2


Day 1







Day 2







Day 3







Day 4







Day 1

Day 2

Day 3

Day 4

Proteins (g)





Carbohydrates (g)





Fats (g)





Omega 6 (g)





Omega 3 (g)





Dietary Fiber (g)





Water (ounces)










Dietary Lows

(anything less than 50% of DIV) Vitamin D 2.48 µg,  potassium 2078.76 mgVitamin D 3.78 µg, Vitamin E 6.27 mg, Sodium was too high 3403.12 mgVitamin D 2.26 µg, potassium 1919.41 mgVitamin D 2.24  µg,

Vitamin B12 0.69 µg, Vitamin A (RAE) 283.63 µg, magnesium 141.71 mg, potassium 1224.36 mg

These values are approximations. They are accurate but not precise. Many factors can change the accuracy of these numbers. Such as measurement and products purchased.

My recommended intake based 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

  • 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.


Day 1



Whole wheat applesauce pancakes



Thoughts: Confession time! I am not sure what I was thinking, but this recipe is a repeat from week 10! I had it in my archives for a recipe that I wanted to try and forgot that I already did make it. Sorry about that! This recipe was just as mediocre as the first time I tried it. I would not make it again, unless I completely forget again and repeat the recipe again in a few weeks! 3/5

Original Recipe: Weight Watchers. (2009). Weight Watchers in 20 minutes. Hoboken, NJ: Wiley Publishing, Inc.

My portion

3 griddle cakes (recipe made 10 cakes)

1 tbsp maple syrup

1 cup berries


  • 1 large egg
  • 1 egg white
  • 1 cup vanilla greek yogurt
  • 1/2 cup unsweetened applesauce
  • 1 1/2 tbsp canola oil
  • 1 tbsp pure maple syrup
  • 1 1/4 cup whole grain whole wheat flour
  • 1/2 cup almond milk
  • 2 tsp baking powder
  • 1/2 tsp salt


  1. Beat together egg, egg white, yogurt, applesauce, oil and maple syrup in a medium bowl.
  2. Whisk together flour, baking powder and salt in a large bowl.
  3. Combine yogurt and flour mixtures until just mixed. You may need to add more almond milk depending on the thickness of the batter.
  4. Spray a large nonstick griddle or skillet with nonstick spray. I used coconut oil spray.
  5. Pour 1/4 cups of batter onto a griddle and cook until bubbles appear and the edge of the griddle cakes look dry. Flip and cook on the other side. Approximately 2-3 minutes for each side.
  6. Serve with syrup and fruit.


Jugo Juice 


I was at the mall with Charley and a really dear friend. I wasn’t planning on getting anything, but Charley was getting fussy so I got her a Jugo Juice. I also got one for myself. I went with the Coco plus because it is one of the most calorie conscience options on the menu. Ingredients include: cucumber, spinach, pineapple, mango, coconut water and tropical juices. At only 172 kcal it is a very smart snack option when you are away from the house. I am also pretty certain that you can substitute the juice in any of the smoothies on Jugo Juice’s menu for coconut water. This substitution is a great way to cut out added sugars! 5/5! 


Mango basil pizza 








Thoughts: This was so so SO good! Super fresh, but still very savoury! I also love how fast it was to prepare this simple yet flavourful dish! 6/5!

Ingredients (This was my portion) 

  • 1 whole grain whole wheat pita
  • 1 1/2 tbsp tomato paste
  • 1/2 small shallot, thinly sliced
  • 1/4 mango, diced
  • 1 tbsp fresh basil, chopped
  • 1/3 cup shredded cheese pizza mix, or mozzarella
  • 1 tsp chives


  1. Preheat oven to 350 degrees F.
  2. Spread tomato paste evenly on pita. Top with mango, basil, shallots, cheese and chives.
  3. Bake pizza for 7-10 minutes. Broil pizza for 1-2 minutes until cheese is bubbly and golden brown. (Watch carefully while pizza is on broil, it can burn really quickly).


Lazy Quinoa Cabbage Rolls 







Thoughts: This one pot dish was not elaborate in flavour. I did have to add a pinch of sea salt to my portion. However, I really enjoyed this dish. There is something about comfort food that the rules don’t seem to apply. I would probably try to develop some more flavour the next time I make this, but I would definitely consider making this again. Prep was very easy and quick. 4/5!  

Adapted from: http://allrecipes.com/recipe/unstuffed-cabbage-roll/

My portion – made 14 cups

  • 1 cup lazy cabbage rolls
  • 1 cup salad
  • 1 1/2 tsp dressing


  • 1 tsp canola oil
  • 1 lb ground chicken
  • 1 large onion, chopped
  • 1 small head cabbage, chopped (I used my mandoline to get nice even strips)
  • 2 (14.5 ounce) cans diced tomatoes
  • 1 (8 ounce) tomato sauce
  • 1/2 cup water
  • 2 cloves garlic, minced
  • 2 cups chicken stock
  • 1 cup quinoa


  1. Heat a Dutch oven over medium-high heat. Add canola oil and chopped onions. Cook onions for about 5-7 minutes, until they are translucent and fragrant.
  2. Add ground chicken and cook until meat is browned and there is no longer any pink. Drain and discard any extra grease.
  3. Add tomatoes, tomato sauce, water, garlic, broth, quinoa, and cabbage. Stir everything together.
  4. Cover, reduce heat, and simmer until cabbage is tender and quinoa is cooked. Approximately 30 minutes.


Vietnamese Basil Dragon Fruit Shake and 1 square sea salt dark chocolate 




Thoughts: I had bought a dragon fruit because they looked good, but I had no idea what to do with it. I discovered this recipe and was intrigued. About 99% of me thought this would be gross and be a fail.

Have any of my friends who have been to Vietnam have ever tried this drink before? WHY AM I JUST DISCOVERING THIS DRINK NOW?!! SO SO GOOD!!! I thought basil would be gross.  In my very non-professional opinion mint is the only herb that works in drinks. Surprisingly, basil is what makes this drink so wonderful. This beverage is so refreshing, light, and has the perfect amount of sweetness! This is the perfect summer drink! 6/5! I feel like you could easily make this a very tasty and classy alcoholic drink.

Original recipe: http://allrecipes.com/recipe/dragon-fruit-shake/

My Portion – 2 cups


  • 1 dragon fruit, skin removed
  • 2 tangerines, peeled and segmented (I used 1 margarine)
  • 1 lime, juiced
  • 4 leaves fresh basil
  • 2 tbsp brown sugar (I used coconut sugar)
  • 1 cup sparkling mineral water, chilled (I used a mango flavoured club soda)
  • 1 – 2 cups crushed ice


  1. Place all ingredients into a blender and puree until smooth.
  2. Serve immediately


Day 2 


Greek breakfast pita 





Thoughts: This was good. The dressing was amazing! I had this idea to try some sort of greek style breakfast sandwich, but I thought cucumber would be disgusting with eggs so I went with zucchini. The pita was bit dry, but I would definitely consider making this again. 4/5.


Pita (This was my portion)

  • 1 whole grain whole wheat pita
  • 1 tsp canola oil
  • 2 eggs
  • 25 g feta
  • 1/3 cup cherry tomatoes
  • 1 small (125 g) zucchini, sliced
  • 1/3 cup spinach

Dressing (I used 4 tsp of the dressing)

  • 2 tbsp extra virgin olive oil
  • 1 tbsp red wine vinegar
  • 1/2 tbsp honey
  • 1/2 tbsp dijon
  • Juice of half a lemon
  • 1/4 tsp dried basil
  • 1/8 tsp oregano
  • 1/4 tsp garlic powder


  1. To make make dressing, mix together oil, vinegar, honey, dijon, lemon juice, dried basil, oregano and garlic powder.
  2. Warm an skillet on medium. Spray with nonstick spray. Add zucchini slices drizzle with 2 tsp of greek dressing. Cook zucchini until nice and golden brown, about 5 minutes.
  3. Remove zucchini from heat. In a bowl stir together zucchini, cherry tomatoes, feta and another 2 tsp of dressing.
  4. You can clean out the skillet before making the scrambled eggs or leave it as is. I left the dressing in the skillet,which added a lot of flavour, but the eggs do not look very pretty!
  5. Stuff a pita with spinach, cooked eggs, and zucchini mixture. Roll up and enjoy!


Potato leek soup 







Thoughts: I am not sure I understand how this is such a popular dish. When I followed the original recipe it felt like I was eating a bowl of mushy mashed potatoes with no flavour. I ended up playing around with the recipe to make it resemble a soup constancy and develop some flavour. It was definitely much better after some tweaks. I could see this dish being enjoyable on a snowy day. 3.5/5!

Adapted from: http://www.errenskitchen.com/potato-leek-soup/

My portion 

  • 1 1/2 cups soup
  • 1 tbsp shredded cheese (I used a mixed cheese blend)
  • 1 tsp chives


  • 4 large leeks, whites only, throughly washed
  • 3 cloves garlic, minced
  • 55 g (approximately 1/4 cup) butter
  • 10 1/2 cups chicken stock
  • 6 potatoes, peeled and cut into large pieces
  • 1 tbsp sea salt
  • 2 tsp onion powder
  • 2 tsp paprika
  • 1/2 tsp ancho chilli powder
  • 1 tbsp shredded cheddar cheese (I a mixed shredded cheese blend)
  • 1 tsp chives


  1. In a large dutch oven, melt the butter over medium-low heat. Add garlic, onion powder, paprika, chilli powered, sea salt, and cut up leeks to pot, cook until soft and fragrant. Approximately 5-7 minutes.
  2. Add the potatoes and stock. Cover and cook for 20-30 minutes or until potatoes can be easily pierced with a fork.
  3. Once potatoes are cooked, use an immersion blender to puree all ingredients until smooth.
  4. Top with cheese and chives and serve!

Snack 1

1 Flour-less peanut butter blender muffin – snack day 1


Scallop and bacon gnocchi 









Thoughts: I think I mention this like every week, but I LOVE Gnocchi! I felt like scallops this week, but the only scallops available were frozen or frozen and wrapped in bacon. As a result, this dish was inspired by bacon wrapped scallops! It was very good, but the frozen scallops tasted fishy. I think this dish (like every dish) would be better with fresh scallops. I would not make this dish again if I could only get frozen scallops. With fresh scallops this would be a 5/5! With frozen scallops 3/5.

My portion 

  • 1 cup gnocchi
  • 5 small scallops


  • 1 package gnocchi
  • 3 tbsp butter, separated 1 tbsp and 2 tbsp
  • 4 slices applewood smoked bacon
  • 10 -15 Scallops
  • 3 cups spinach
  • 1/2 shallot sliced
  • 3 cloves garlic
  • 1/2 tsp onion powder, separated
  • 1/2 tsp parsley, separated
  • 1/2 tsp dried basil, separated


  1. Warm Broiler.
  2. Place bacon on baking sheet and cook under broiler for 5-7 minutes. Chop and place aside.
  3. Prepare gnocchi according to package.
  4. In a small bowl melt 1 tbsp butter. Add 1 clove garlic, minced. Along with shallots, 1/4 tsp onion powder, 1/4 tsp parsley, and 1/4 tsp basil. Set aside.
  5. In a frying pan, on medium heat, melt butter and add minced garlic. Also add 1/4 tsp onion powder, 1/4 tsp parsley, and 1/4 tsp dried basil. Add gnocchi to pan and cook gnocchi until golden brown.
  6. While gnocchi is browning, brush butter mixture that was set aside on scallops and place in oven.  Cook scallops for about 5-7 minutes, until golden brown and fully cooked through.
  7. When gnocchi is golden brown add spinach and cook for 1-2 minutes just until spinach has reduced down. Remove from heat. Add bacon and top with cooked scallops. Serve immediately.

Snack 2 – 1 square sea salt dark chocolate


Day 3 



Toasted coconut blueberry breakfast quinoa 




Thoughts: I do not know why, but I was expecting to give this recipe a mediocre review before I had even made it. However, this was SO good! I might even go as far to say that this may be one of my favourite breakfast recipes so far! Toasting the quinoa with coconut oil before cooking adds such amazing flavour! Thanks for sharing Happy Healthy Mama! 6/5!

Original recipe: http://happyhealthymama.com/2013/10/coconut-blueberry-breakfast-quinoa-vegan-gluten-free.html

My Portion: 

3/4 cup toasted coconut quinoa

1 tbsp shredded unsweetened coconut

1/2 cup blueberries

1/3 cup additional coconut milk beverage for on top

1 hardboiled egg


  • 1 tsp coconut oil
  • 3/4 cup raw quinoa
  • 15 ounces coconut milk
  • Pinch of salt
  • 2 tbsp maple syrup
  • 1-2 tbsp unsweetened shredded coconut
  • 1/2-3/4 cup blueberries


  1. Melt coconut oil in a saucepan over medium heat.
  2. Add quinoa and cook. Constantly stir until grain is toasted and golden brown. Approximately 5 minutes.
  3. Add coconut milk and a pinch of salt, bring to a boil.
  4. Once milk comes to a boil reduce heat, cover, and simmer for approximately 15-20 minutes, or until quinoa is cooked and all the liquid has been absorbed.
  5. Stir in maple syrup and serve with shredded coconut and blueberries.


Broghie margarita pizzas 




Thoughts: I know, pizza twice in one week, but honestly who needs an excuse for pizza twice in a week, especially when they are as calorie conscience as these ones! These were so so yummy! I was sad when I realized I took my last bite! I would be content if this was the only meal I ate for every dish for the rest of forever! 5/5! 

This dish literally took 10 minutes from start to going into my tummy! I originally had something else planned, but I did not feel like it; it was a salad and I wanted something warm and cheesy! I had left over tomato paste from the mango basil pizza on Monday so this tasty concoction was born!

I should clarify, I am not paid by the Garavogue company to develop recipes and promote their Broghie product. I was just lucky enough to stumble across their product by accident in the grocery store. I really enjoy how versatile this ingredient is. It provides a great foundation for many dishes with very few additional calories.

Ingredients (this was my portion)

  • 2 Broghies
  • 4 tbsp tomato paste
  • 1/4 cup shredded mozzarella
  • 4 cherry tomatoes, halved
  • 6-8 fresh basil leaves


  1. Preheat broiler on high.
  2. Spread 2 tbsp tomato paste per Broghie
  3. Top with 1/8 cup cheese per Broghie. Followed by halved cherry tomatoes and fresh basil.
  4. Place on baking sheet and broil in oven for 3-5 minutes. Keep a VERY CLOSE EYE on your pizzas, they can burn really quickly. You want them in just long enough for the cheese to go golden brown and bubbly.
  5. Remove and enjoy!


Italian sausage and chicken meatballs on spaghetti squash 







Thoughts: This was really good. Classic comfort food! Jordan really enjoyed this meal. I used ground chicken, which does not hold together the same as ground beef or even ground turkey. It is a bit more mushy. Therefore, it is more difficult to form a perfect round meatball, but I would definitely consider making this again. 5/5

Original recipe: http://www.itisakeeper.com/10613/slow-cooker-spicy-meatballs/

My portion 

  • 5 meatballs
  • 2/3 cup tomato sauce
  • 1 cup spaghetti squash
  • 2/3 cup peas, no added fat or salt



  • 1/2 lbs mild italian sausage
  • 1/2 lbs ground chicken
  • 4 cloves garlic, minced
  • 1/2 red onion, finely diced
  • 1/2 carrot, shredded
  • 1 Celery stalk, shredded
  • 2 eggs, beaten (I found with the addition of ground chicken you could get away with 1 egg)
  • 1 1/2 cups almond flour
  • 3 tsp dried oregano
  • 1 tsp chipotle chili pepper

Spicy tomato sauce

  • 1 15 ounce can fire roasted tomatoes
  • 1 6 ounce can tomato paste
  • 2 cloves garlic, minced
  • 2 tbsp fresh basil, chopped
  • 2 tsp dried oregano
  • 3/4 teaspoon smoked paprika
  • 1/2 tsp dried rosemary


  • 1 spaghetti squash, cooked skin removed, and squash pulled apart
  • 2/3 cup green peas (or whatever green side vegetable you would prefer)


  1. Warm oven to 375 degrees F. (Or start slow cooker on low, if cooking in slow cooker)
  2. Mix together chicken and sausage into a large mixing bowl.
  3. In a separate small bowl combine all the remaining ingredients for the meatballs. Mix throughly. Add ingredients to meat mixture and combine together. (I mixed everything together in one bowl from the beginning, it was fine).
  4. Form meatballs, about 2 tbsp each. Place on the bottom of the slow cooker or on a baking sheet lined with parchment. If baking in oven place in oven and allow to cook for 25-30 minutes.
  5. In a medium sized mixing bowl combine together all tomato sauce ingredients. Warm in a sauce pan over stove top if baking or add to slow cooker. Cook meatballs on low for about 6-8 hours.
  6. Serve over cooked spaghetti squash.

Day 4 


Individual quiche with a spaghetti squash crust and over night mango peach chia pudding 

Individual quiche with a spaghetti squash crust (86 kcal) 






Thoughts: This was really good. I had leftover spaghetti squash from the night before so I thought hey why not make individual spaghetti crusted quiche! Turned out great. The next time I make them I would maybe consider placing the spaghetti squash crusts in the oven to cook for a bit before adding the quiche mixture. Even though the spaghetti squash was already cooked, I think it would help set the crust. 4/5 

My Portion: 1 quiche, this recipe makes 12 quiche


  • 1 medium spaghetti squash, cooked and squash removed from skin
  • 1 tsp extra virgin olive oil
  • 1 bell pepper, chopped
  • 1/2 red onion, finely chopped
  • 1/2 tsp onion powder
  • 1/2 tsp paprika
  • 6 eggs
  • 1/4 cup whole milk
  • 1/2 cup shredded mozzarella cheese
  • 2 tbsp basil pesto


  1. Preheat oven to 375 degrees F.
  2. Allow oil to warm in a skillet on medium-high heat. Add onion powder, paprika, bell pepper and red onion. Cook until veggies are tender. Approximately 5-7 minutes. Remove from heat and allow to cool.
  3. While veggies are cooling take muffin tin and very lightly spray with cooking oil. Take approximately 1/4 – 1/3 cup of spaghetti squash and place in each muffin tin. Use something to push the spaghetti squash into a crust (I used the bottom of my Kitchen-aid 1/4 cup measure and it worked perfectly).
  4. Once each muffin has been filled, set aside and prepare the quiche filling. In a medium bowl mix together eggs, whole milk, cheese, pesto and cooled veggies.
  5. Pour mixture into spaghetti squash cups. Be careful to not let the egg mixture overflow.
  6. Place in oven and bake for 25-30 minutes, or until quiche mixture is fully cooked. Serve warm.

Overnight mango and peach chia pudding (368 kcal) 


Thoughts: This was definitely one of my favourite overnight recipes so far!!! Both Jordan and myself LOVED this recipe!!! It was fruity and creamy and just all around yummy!!! I personally love the texture of chia seeds after they have gelled, so that is why I tend to be drawn towards chia recipes! 6/5! 

Original recipe: http://www.chelseasmessyapron.com/vanilla-almond-creamy-peach-overnight-chia-pudding/

My portion – 1 1/2 cups pudding (half the recipe)


  • 1 cup unsweetened vanilla almond milk
  • 1 cup peach yogurt (I used 3x100g portions, Oikos peach and mango greek yogurt with fruit on the bottom…AMAZING!!! I think this is what made this dish)
  • 5 tbsp chia seeds
  • 1 and 1/2 teaspoons vanilla extract
  • 1/8 tsp almond extract (I did not add this)
  • 1 tbsp honey
  • 1/3 cup slivered almonds (I did not add this, I felt like fruity)
  • 1 large peach (I used a 1/4 of a mango, chopped)


  1. In a medium bowl, stir together the milk, yogurt, chia seeds, vanilla extract, almond extract, honey and mango.
  2. Stir well and let sit for 15 minutes. Stir again and place in refrigerator over night. (I divided the pudding equally into two separate containers before placing in the refrigerator).
  3. In the morning you can top with toasted almond slivers, honey and peaches if you desire (I did not include any of these additions in my diet analysis).

Snack 1 

  • 1 cup sweet peas
  • 1 cup mixed fruit – mango, strawberries, watermelon, blueberries and mandarines
  • 5 crackers with 25 g of cheddar cheese


A&W Grilled Chicken Deluxe with Sweet Potato fries


Thoughts: It was a busy day so we ended up grabbing lunch at A&W. I always tend to move towards the veggie burgers for a more health conscience option. However, veggies burgers are sadly not always the smartest choice. It depends what the veggie base of the burger is. The veggie burger at A&W is 410 kcal. Whereas the grilled chicken burger is only 290 kcal and it actually tastes really good! 5/5


BLT pasta salad with a balsamic dijon dressing 




Thoughts: This was an innovative spin on pasta salad! It was not a gourmet masterpiece that will leave all your friends astonished by your epic culinary skills, but it was light and it was a playful take on comfort food. 4/5

Original recipe: http://thehousewifeintrainingfiles.com/blt-pasta-salad-with-balsamic-dijon-vinaigrette/

My portion – 2 cups salad



  • 3 tbsp olive oil
  • 2 tbsp Dijon mustard
  • 3 tbsp balsamic vinegar
  • 1/4 tsp garlic powder


  • 6 ounces whole grain whole wheat egg noodles
  • 10 slices smoked bacon, cooked and chopped
  • 1 avocado, sliced (I did not add this, not included in diet analysis)
  • 1 cup cherry tomatoes, halved
  • 6 cups lettuce (I used butter lettuce only because I had some that I had to use up)


  1. Prepare pasta according to instructions.
  2. To make vinaigrette, mix together the olive oil, dijon, balsamic, and garlic powder until combined.
  3. When pasta is finished cooking, drain and place in a large bowl. Add vinaigrette and toss until pasta is coated. Set aside and allow to cool.
  4. Add bacon, avocado and tomatoes.
  5. Only add lettuce when you are ready to serve, otherwise it will wilt. If you are not serving right away store pasta mixture in fridge and add lettuce just before serving.

Snack 2 

Peanut butter and coconut no bake oat bars 






Thoughts: I feel like I do not even need to give a review on this recipe. Just read the ingredients! Clearly this is a 6/5!

Original recipe: http://www.girllovesglam.com/2013/11/melt-mouth-clean-bake-bars.html

My portion – Cut into 30 squares, I had 2 squares (131 kcal per bar)


  • 1 cup all natural peanut butter
  • 2/3 cup honey
  • 1/2 cup coconut oil
  • 2 cups old fashioned rolled oats
  • 1 cup dark chocolate chips
  • 3 tbsp unsweetened shredded coconut
  • 1/2 tsp almond extract


  1. Melt peanut butter, honey, and coconut oil until melted (I gently boiled mine for a few seconds).
  2. Remove from heat and add remaining ingredients.
  3. Pour into a lightly greased 9 X 13 pan.
  4. Place in refrigerator and allow to set for 2-3 hours.


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