Meal Planning and Recipe Ideas

Meal Planning can be time consuming, but once you get the hang of it, you will find that you actually enjoy it and look forward to it. There are numerous web sites available with healthy ideas and great tips for leftovers or how to make your healthy meal plans go far.

Breakfast Ideas

Oatmeal with chopped nuts, berries and cinnamon. Whole oats are better for you than quick cooking oats. Make a big batch on Sunday and keep the rest in the refrigerator for the week. Vary your toppings throughout the week. Add plain Greek yogurt for extra protein.

Need it even quicker – try overnight oats! Combine 1 cup oats, 2 cups milk (or milk substitute, such as almond milk), 2 tablespoons ground chia or flax seed and cinnamon. Mix well and refrigerate overnight. I find it is best after about 24 hours. I often warm it up in the microwave for 1-2 minutes. Try adding pumpkin puree, one scoop of protein powder, a drizzle of honey or liquid stevia extract for a touch of sweetness. This should last you 4 mornings.

Yogurt - make it a parfait. Using non- or low-fat plain Greek yogurt, layer banana, berries or other fruit, a few chopped walnuts and then a little more yogurt, add a drizzle of honey.

Egg muffins – There are plenty of recipes to choose from, just google, “egg muffins!” Essentially, you are scrambling eggs, adding dices vegetables, maybe a little sausage or bacon and a sprinkle of cheese. Pour the mixture into muffin tins and bake for 18-20 minutes. Once cooled, keep in the refrigerator for a grab and go breakfast all week long! This recipe is easy and full proof.

Lunch Ideas

Some of my favorites include…

Leftovers from last night’s dinner – can it can any easier?

Curried Chicken Salad – I made my own version of this one. When you are cooking chicken for dinner, bake a couple of extra breasts and then shred the meat for chicken salad.  Add the curry and sub scallions for the sautéed onion. You don’t have to wait for anything to cool and it tastes just as good!

Green salad – looking for something different, try this one!

And you guessed it quinoa salad with vegetables – there are many recipes to choose from!

Dinner Ideas

Roasted chicken with vegetables. Easy to prep, plus leftovers! I made Ina Garten’s version of this last Sunday and really loved the fennel.

Mediterranean Chicken, a crock-pot favorite:

  • 2 lbs chicken thighs
  • ½ red onion, sliced
  • 1 jar roasted red peppers
  • ½ cup sun dried tomatoes
  • ½ cup pitted, sliced Greek olives
  • 2 cans of artichoke hearts
  • 1/2 cup of chicken broth or white wine
  1. Slice onion and layer on bottom of crock pot.
  2. Season chicken with a little salt & pepper and oregano. Add to the crockpot.
  3. Layer other ingredients on tops.
  4. Add water from 1 can of artichokes and 1/2 cup of broth or wine.
  5. Cook on high for 4.5 hours.

 Serve as is, over a bed of spinach or alongside brown rice.

 Tired of chicken, I am adding this crock pot pork roast to our menu list this week! Serve with a side of steamed broccoli and lemon and baked sweet potatoes, and you are good to go.

Skinny Taste has quite a few healthy and easy to make recipes. Check it out next time you are in a pinch.  

Healthy Snack Ideas

  • Hard boiled eggs
  • Handful of nuts (1/4 cup is one serving), walnuts have heart-healthy omega 3’s, almonds are loaded with Vitamin E
  • ¼ cup of trail mix – read the ingredients and find one without added oils and sugars (most from Whole Foods and Trader Joe’s are good options)
  • Baby carrots, celery and peppers with 2 tablespoons of hummus
  • 1 string cheese and a small apple
  • Banana and almond butter
  • Rice cake with nut butter, hummus or avocado

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