Tag: clean eating

Meal prepping can help you learn more about nutrition and how to treat food as fuel. Here are some simple meal prep ideas that you can prep for the week and keep you on a healthy eating track.

Menu Breakdown

Breakfast Recipe One: Spinach Omelette

Fuel your mind and body with this easy spinach omelette to start the day. The eggs are packed with protein to help you activate and prepare your body for the busy day ahead. Making omelettes allow you to add more nutritious ingredients such as spinach so that you can load up with vitamins and minerals. You can also use other veggies such as bell peppers and include herbs such as green onions to add more flavor. 

Breakfast Recipe Two: Oatmeal Apple Banana Muffin Bar

Here is a quick recipe for moist muffins that uses minimal fat and sugar without taking away the deliciousness of muffins. These oatmeal muffins are a quick breakfast option for the week. They are dense and satisfying without added sugar and oil. Using mashed bananas keep it moist, and the oatmeal provides a nice crunchy texture and is a good source of fiber. Bake them with fresh fruit such as apples or pears and you have a hearty muffin that is satisfying with a cup of coffee in the mornings. 

Lunch Recipe One: Crispy Air Fryer “Fried” Chicken with Yellow Squash and Zucchini

There is nothing more satisfying than biting into a juicy, crispy piece of fried chicken. However, if you are worried about all the calories of a classic deep fat fried chicken, then try this lighter version of Air Fryer “Fried Chicken”. Cooking these chicken drums in the Air Fryer gives you a golden-brown crust and is juicy and full of flavor.

Lunch Recipe Two: Balsamic Glazed Steak Bites With Roasted Brussels Sprouts

These steak bites are a fun twist on a traditional steak that is perfect for lunch and will dazzle your taste buds. The balsamic glaze will provide a sweetness to the savory steak bites and can be made in no time. Cutting up the steak into cubes speeds up the cooking process which is a great method if you are short on time for lunch. They pair well with any vegetable side such as these balsamic glazed roasted brussels sprouts. Brussels sprouts are higher in fiber, vitamins, minerals, and antioxidants making them a nutritious addition to this lunch meal.

Dinner Recipe One: Baked Pine Nut Crusted Tilapia with Sauteed Spinach

If you’re looking for a low carb meal and keto-friendly meal, then try this baked white fish with a pine nut crust on top of a bed of sauteed spinach. Baking fish is a great option for low carb or Keto meals. The baked fish is a good source of protein, and adding a pine nut crust is a good source of healthy fats and also adds a flavorful crunch against the soft, flaky white wish. Pine nuts also contain a variety of nutrients and antioxidants that can contribute to heart health. Spinach is also a good source of fiber. The key to helping blood sugar levels stay stable is balancing them with fats, fiber, and protein. 

Dinner Recipe Two: Chicken Stew with Tomatoes & Mushrooms on top of Roasted Parsnips

This rustic stew cooked in a rich tomato and mushroom sauce on top of roasted parsnips is perfect for this cold winter weather. There is something simple but delicious with this chicken stew that provides comfort and warmth during the winter. We served it over roasted parsnips for an added source of fiber and vitamins, however, you can simply serve this with cauliflower rice, mashed potatoes, or even brown rice.

If you enjoyed these meal ideas, try some of our free recipes:

• Balsamic Steak with Roasted Delicata Squash
• Buffalo Chicken Drums and Parsnip Fries

Try these healthy veggie-packed meals during the week. These recipes have plenty of protein perfect for meal prep and weekly meals. 

Menu Breakdown

Breakfast Recipe One: Savory Bread Pudding

If you have leftover bread and veggies, you can use this recipe to whip up a fresh new dish. We often use stale old bread for sweet bread pudding, but here is a savory version that is the ultimate comfort food. This is basically an all in one casserole, that is soft, fluffy, and can be served for breakfast, lunch, or dinner. You can use any kind of veggies you want, add chopped sausage, and even sprinkle it with some cheese. 

Breakfast Recipe Two: Yogurt with Strawberries & Mixed Nuts

Here’s a simple breakfast that is packed with protein, healthy fat, and vitamins and minerals to start off your day. The simplicity of fresh fruit layered on top of yogurt with crunchy nuts is a refreshing breakfast that takes minimal effort but provides maximum nutrients.

Lunch Recipe One: Black Bean Soft Tacos

These deliciously seasoned plant-based tacos have lots of southwestern flavor appeal. They are livened up with crisp bell peppers, sweet corn, and bright cilantro. Simply serve them in soft flour tortillas with a side salad. You can also add some avocado slices for healthy fat. Make a large batch and you can even use them as a bean dip with crispy tortilla chips. 

Lunch Recipe Two: Primavera Stuffed Chicken

Pack chicken breasts with flavor and color with this recipe. This is a simple low carb meal that requires minimal meal prep. This easy recipe is a good way to get more vegetables into your diet.

Dinner Recipe One: Orange Ginger Salmon with Snow Peas

This sheet pan recipe couldn’t be any easier with only a few ingredients. It is seasoned with an orange ginger marinade that is full of sweet and bright flavors and takes less than five minutes to prep. Adding marinades to your meals transforms dishes into elegant meals.

Dinner Recipe Two: Beef and Bean Sprout Stir Fry

Bean sprouts are often used in soup dishes, however, they also make for a tasty ingredient in stir fry recipes. Stir fry dishes during the weeknights are ideal because you can actually make a nutritionally dense meal in less than 15 minutes. Stir Fry dishes are colorful, full of veggies, and packed with proteins. For this recipe, you can swap out the beef with chicken, pork, or even shrimp. 

If you enjoyed these meal ideas, try some of our free recipes:

• Mango Glazed Salmon with Asparagus
• Beef Taco Meat with Jicama Tortillas

We are ringing in the New Year with a week full of yummy dishes with healthy twists on some of our classic favorites.

Menu Breakdown

Breakfast Recipe One: Breakfast Taco Meat with Potatoes

The great thing about taco meat is that you can make them with just about anything and can eat it for breakfast, lunch, or dinner. For this recipe, we served it with oven-baked potato slices and sauteed bell peppers. However, you can easily make this with scrambled eggs and add some beans, salsa, and avocado. You can also serve it in a tortilla wrap and make it the perfect breakfast to go.

Breakfast Recipe Two: Air Fryer Honey Glazed Grapefruit with Yogurt & Cashews

This Air Fryer Grapefruit recipe is going to liven up your breakfast morning! Eating fruit is always a great way to start your morning. This meal is warm, juicy, and has a great pop of flavor. The sweetness of the honey pairs well with the bitter citrus flavors. Top it off with some greek yogurt and cashews for some creaminess and crunchiness all in one bite.

Lunch Recipe One: Chile Rubbed Cod with Grapefruit Coleslaw

This chile-rubbed cod with a fresh grapefruit coleslaw is perfect for a light and flavorful lunch during the weekday. The recipe starts with a flavorful dry rub using spices that you most likely already have in your pantry. Then it is dredged in corn starch to add a golden brown crisp when we pan fry it in a hot pan. It’s served on top of a refresh grapefruit coleslaw that makes any winter day bright.

Lunch Recipe Two: Beef Zucchini Nachos

 Here is a low carb twist on a classic favorite. Nachos are usually deemed as unhealthy, but this version is full of veggies and still packed with the familiar flavors that we love in nachos. We’ve got perfectly seasoned ground beef with sweet bell peppers layered on top of roasted zucchini slices instead of chips. Just add your favorite toppings such as shredded cheese, guacamole, or salsa.

Dinner Recipe One: Ground Beef Cabbage Stir Fry

If you’re struggling to get vegetables into your diet, then you’re going to enjoy this beef cabbage stir fry. It’s full of vegetables and has a lot of great flavors. There are several vegetable options for veggies that you can use for stir fry. For this recipe, we used a mix of green and red cabbage. You can easily add sliced mushrooms, shredded carrots, and green beans.  This is an easy meal that you can have in less than 15 minutes.

Dinner Recipe Two: Air Fryer Sweet & Sour Chicken Wings

This is an amazing recipe with crispy chicken coated in a sweet and sour sauce. The best part of the sauce can easily be made from some common pantry staples. All you need is canned pineapple, ketchup, rice vinegar, soy sauce, and sugar. Cooking the chicken wings in the air fryer is so simple and all you have to do is toss them in the sauce. In less than 20 minutes you have a healthier and tastier version of this classic take out meal.

If you enjoyed these recipes, try some of our free recipes:

• Instant Pot Barbacoa
• Tilapia with Mango Salsa

The cooler weather is coming in and the holidays are around the corner, so we are definitely craving comfort food to keep us warm during this season. This meal plan brings warm breakfast options to start off your day, plenty of vegetables to fill you up during lunch, followed by exciting bold flavors that you will enjoy during dinner time.

Menu Breakdown

Breakfast Recipe One: Breakfast Bagel Egg and Cheese Sandwich

This tasty breakfast sandwich is sure to become a new family favorite. Using bagels instead of regular sandwich bread gives a different texture and flavor that makes it more special in the morning. All you have to do is layer the cheese and egg in between the bagel. We used sunny side up eggs which makes them gooey and oozes with yolk, but you can also use scrambled eggs or egg muffins with this recipe. You can use gluten-free bagels as an option and top it off with guacamole instead of cheese as a dairy-free option.

Breakfast Recipe Two: Peach Granola Muffin Bar

These wonderfully light and fruity muffin bars are perfect to start your mornings, and they include pantry friendly ingredients such as granola, flour, eggs, cinnamon, and frozen peaches. We used applesauce instead of oil to cut the fat and it still maintained moisture. Adding the frozen peaches also added a juicy bite after baking. You can use fresh or canned fruit as well. Use almond flour or cassava flour as a gluten-free option. We used granola to add a crunchy texture for every bite, but you can also use nuts such as chopped pecans or walnuts.

Lunch Recipe One: Sausage and Vegetable Soup

Here’s a slurpilicious soup to keep you warm during the cold weather. It’s filled with veggies that are loaded with antioxidants and hearty protein to keep you full. We used Aidells Chicken and Apple sausage which provides great fall flavors. All you have to do is place everything in a pot and let everything heat through and simmer for about 10 minutes to bring all the flavors together. If you want to keep this vegetarian, swap out the sausage with kidney beans or garbanzo beans

Lunch Recipe Two: Crispy Panko Breaded Chicken Salad

There is nothing better than biting into a juicy, crispy piece of chicken. But if you’re worried about all the calories of a classic deep fat fried chicken, then this lighter pan-fried version is a healthier option. We used panko breadcrumbs which provide a lighter breading than traditional batter and breadcrumbs and it still delivers that great golden and crispy crunchy texture that we all love. You can also use Almond Flour as a gluten-free option.

Dinner Recipe One: Pineapple Barbecue Chicken and Coconut Cauliflower Rice

You’ll love this juicy chicken made with pineapples in a sweet and tangy barbecue sauce. This is such a simple oven-baked dish that requires literally 3 ingredients. All you have to do is place it in a greased baking dish, dump it all together and let the oven do the cooking. We served it with coconut cauliflower rice to give it that tropical flavor, but this can pair perfectly with roasted vegetables such as green beans, or even in between a sandwich. If you don’t want to use bbq sauce, you can use hoisin sauce, or a mixture of soy sauce, honey, and lemon. All will come out delicious.

Dinner Recipe Two: Instant Pot Beef Curry and Cauliflower Rice

Using the Instant Pot to make this Beef curry makes it so tender, delicious, and makes for a delicious meal. In addition to curry powder, we used curry paste which intensified the flavor. If you’re looking for a tasty and simple whole30 friendly recipe, then this one can be made quickly in the Instant Pot. We used beef stew meat, but you can easily make this with chicken.

Tips for Leftovers

• All of these recipes can be frozen and reheated easily (minus the salad). So feel free to make large batches if you want to have meals covered in the future.
• You can freeze the extra bagels and cheese for later use
• A great way to use herbs is by chopping them up and using them in omelets or scrambled eggs. You can also add extra sausage.
• Use extra peaches and pineapples in smoothies