weekly meal plan - a little nutrition · vegan chow mein with zucchini noo ... 4 cup vanilla...

WEEKLY MEAL PLANFri 3 Sat 4 Sun 5 Mon 6 Tue 7 Wed 8 Thu 9

BreakfastStrawberry Cheese

cake Protein

Pancakes

LunchBroccoliCheddar

Burgers

with 2 cups Salad

SupperExotic Ginger

Cumin Chicken

with 2 cupsSteamed Veggies

SnacksMorning: Pear

Afternoon: Veggiesand 1/3 cupHummus

Evening: 150 calories of yourfavourite treat

BreakfastStrawberry Cheese

cake Protein

Pancakes


Burgers

with 2 cups Salad

SupperExotic Ginger

Cumin Chicken


SnacksMorning: Pear

Afternoon: 1/2 cupBlueberries and 1/2cup plain Greekyogurt


BreakfastEgg in a Cloud

with an Orange


Burgers

with 2 cups Salad

SupperVegan Chow Mein

with Zucchini Noo

dles & Marinated

Tofu

SnacksMorning: Apple

Afternoon: Pearand 1.5 oz low fatCheese



with an Orange

LunchExotic Ginger

Cumin Chicken

with 1/2 cup BrownRice


SupperVegan Chow Mein

with Zucchini Noo

dles & Marinated

Tofu





with an Orange

LunchVegan Chow Mein

with Zucchini Noo

dles & Marinated

Tofu

SupperBaked Salmon with

Sautéed Spinach


Afternoon: 1/2 cupBlueberries and 1/2cup plain Greekyogurt


BreakfastOvernight Apple Pie

Oats

LunchRoasted Beet, Wal

nut and Arugula

Salad

with a grilled Chicken Breast


Sautéed Spinach

SnacksMorning: 1/2 cupStrawberries

Afternoon: Pearand 1.5 oz low fatCheese


BreakfastOvernight Apple Pie

Oats

LunchRoasted Beet, Wal

nut and Arugula

Salad

with a grilled Chicken Breast


Sautéed Spinach

SnacksMorning: 1/2 cupStrawberries



Course: Breakfast

Strawberry Cheesecake Protein PancakesSource: www.abbeyskitchen.com

Prep 10 min

Cook 10 min

Total 20 min

Yields 4 originally 4

Serving: 4

Ingredients

PANCAKES

1 1∕4 cup gluten free oats

1 tsp cinnamon

1∕4 cup Vanilla Genuine Health Fermented Greek Yogurt Proteins+ Powder

1 tsp pure vanilla extract

1 cup plain 0% Greek yogurt

1∕3 cup skim milk

3 tbsp honey

1 tsp lemon zest

1 egg1∕2 tsp baking powder

Pinch salt

Nonstick spray oil or butter for cooking

FILLING

1 1∕2 cups Plain 0% Greek Yogurt

1∕3 cup cream cheese softened

1 tsp lemon zest

1 1∕2 tbsp honey

SAUCE

2 cups frozen strawberries1∕4 cup water

Honey if desired to taste

Directions

Add the oats to a food processor or blender and pulse until they turn into a powder. Mix the cinnamon and protein powder together in the foodprocessor.

In another bowl, mix together the remaining pancake ingredients. Gently mix the dry ingredients into the wet and allow the batter to rest for 10minutes.

Heat a large nonstick skillet over medium heat and grease with nonstick cooking spray, oil or butter. Pour the 1/4 cup circles of batter into thepan. Once you see bubbles form around the edges, flip and continue to cook until golden brown on both sides. Keep pancakes warm on a platetented with foil.

Meanwhile, in a food processor or blender, puree the cream cheese, yogurt, lemon zest and honey together. Set aside.

In a small saucepan, heat the frozen strawberries with the water and any additional honey, if desired. Cook until bubbly, saucy and warmedthrough.

To assemble, dollop a few spoonfuls of cheesecake filling between the protein pancakes and garnish with the strawberry sauce.

Course: Main Course

Amount Per Serving Calories: 244 Fat: 11g Cholesterol: 80mg Sodium: 405mg Carbohydrate: 9g Fiber: 1.5g Protein: 27g

BroccoliCheddar BurgersSource: www.joybauer.com

Prep 10 min

Cook 20 min

Total 30 min

Yields 6 patties originally 6 patties

Serving: 6

Ingredients

1 1∕4 lbs lean ground turkey May substitute lean ground sirloin

1 10oz package frozen broccoli thawed and welldrained2 egg whites1∕4 cup ketchup

1 Tbsp Dijon mustard1 tsp garlic powder6 slices reducedfat cheddar cheese6 hamburger 100% wholewheat buns or sandwich thins, (optional)lettuce (optional)tomato slices (optional)onion slices (optional)

Directions

In large bowl, mix together ground turkey, cooled broccoli, egg whites, ketchup, mustard, and garlic powder with hands until blended. Formburger mixture into six mediumsized patties.

Preheat large griddle over mediumhigh heat (or preheat grill pan or outdoor grill). Coat grill/pan with oil spray and add burgers.

Cook 5 to 7 minutes per side, or until burgers reach an internal temperature of 165 degrees. During the last few minutes of cooking, top eachburger with a slice of cheese.

Place each burger on a bun, if desired, and layer with the optional toppings.

Course: Main Course

Exotic Ginger Cumin ChickenSource: www.cookspiration.com

Prep 15 min

Cook 20 min

Total 35 min

Serving: 8

Ingredients

1 tbsp vegetable oil divided 15 mL2 lb boneless skinless chicken breasts cut into bitesize pieces 1 kg2 tsp minced garlic 10 mL1∕2 cup chopped onion 125 mL

1 tbsp finely chopped ginger root (or 1/2 tsp/2 mL ground ginger) 15 mL1∕4

1∕2 tsp cayenne pepper 1 to 2 mL

1 tsp each ground coriander and cumin 5 mL1 tsp ground turmeric 5 mL1∕2 cup chicken stock 125 mL

1 can (19 oz/540 mL) stewed tomatoes 12 tbsp tomato paste 25 mL2 tsp granulated sugar 10 mL1∕2 tsp salt 2 mL3∕4 cup lowerfat plain yogurt 175 mL

2 tbsp chopped fresh cilantro (optional) 25 mL

Directions

In a large saucepan or Dutch oven, heat 2 tsp (10 mL) of the oil over medium high heat. Add half of the chicken and cook for 2 to 3 minutes oruntil brown. Remove from pan and set aside. Repeat with remaining chicken.

Add remaining oil to pan; add garlic, onion and ginger. Reduce heat to medium and cook, stirring constantly, for 4 to 5 minutes or until softenedbut not brown. Stir in cayenne, coriander, cumin and turmeric; sauté for 1 minute or until fragrant.

Stir in stock, tomatoes, tomato paste, sugar and salt; return chicken to pan. Bring to a boil; reduce heat and simmer for 5 minutes or untilchicken is no longer pink inside.

Stir in yogurt and cilantro, if using; simmer over very low heat for 1 to 2 minutes.

Course: Breakfast

Egg in a CloudSource: www.cookspiration.com

Prep 5 min

Cook 3 min

Total 8 min

Serving: 2

Ingredients

2 slices whole wheat bread 22 eggs separated 2Pinch pepper Pinch2 tbsp shredded Cheddar or Swiss cheese 30 ml

Directions

Toast bread. Place on baking sheet.

Beat egg whites and pepper in medium bowl with electric mixer at high speed until stiff peaks form. Spread half of beaten egg whites on eachslice of toast. Make indentation in middle of egg whites with back of spoon. Broil about 5 inches (12 cm) from heating element until egg whitesare golden coloured, about 1 minute.

Remove from oven and carefully drop one egg yolk in each indentation. Sprinkle cheese over top. Place under broiler until cheese melts andyolks are slightly set, about 1 minute. Serve immediately.

Course: Main Course

Vegan Chow Mein with Zucchini Noodles &Marinated TofuSource: www.abbeyskitchen.com

Prep 15 min

Cook 10 min

Total 25 min

Yields 4 originally 4

Serving: 4

Ingredients

MARINADE360 g extra firm tofu drained cut into cubes2 Tbsp gluten free tamari1 Tbsp rice wine vinegar1 Tbsp fresh grated ginger1∕2 tsp sesame oil1∕2 tsp Vegetable Better Than Bouillon

1 1∕2 Tbsp coconut sugar

SAUCE1 tsp Vegetable Better Than Bouillon2 Tbsp tamari gluten free tamari1 Tbsp rice wine vinegar1 Tbsp fresh grated ginger1∕2 tsp sesame oil

1 1∕2 tbsp coconut sugar

1 Tbsp gluten free hoisin sauce1 Tbsp cornstarchSTIRFRY2 tsp coconut oil divided2 carrots spiralized1 cup broccoli cut into small florets4 zucchini spiralized2 baby bok choy sliced lengthwise1 bell pepper julienne225 g cremini mushrooms thinly slicedPinch salt and pepper pinch of each1 cup bean sproutsSalt and pepper to taste1 scallion sliced thinly on a biasWhite and black sesame seeds for garnish

Directions

Line a plate with paper towels, add the tofu pieces and top with another few layers of paper towels. Add a plate and something heavy (like afew cookbooks) and press the moisture out of the tofu.

Meanwhile, in a bowl, mix together the marinade ingredients and transfer to a sealable plastic bag. Add in the pressed tofu and allow the tofu to marinate in the fridge for 12 hours.

When ready to cook, mix together the sauce ingredients in a bowl and set aside.

Add 1 teaspoon of the coconut oil to a nonstick skillet and cook the tofu over medium high heat until golden brown on all sides, about 45minutes. Remove from the pan and set aside.

Wipe out the pan (to prevent the marinade from burning), add in the remaining teaspoon of oil and heat to medium high. Add the carrots andbroccoli and allow to cook for 23 minutes. Then add in the zucchini, bok choy, bell pepper, cremini mushrooms and a pinch each of salt andpepper. The salt will help to draw out the moisture so it can start to evaporate. Allow the veggies to cook for 5 minutes, making sure to tosseverything frequently.

Add in the sauce, and again, toss to coat. Cook until the sauce thickens, and the vegetables reach a nice al dente stage.

Finally, add in the bean sprouts and the tofu to rewarm and mix everything together once more. Season with salt and pepper, if desired, totaste.

When ready to serve, pile the tofu on top of the vegetables and noodles, top with the scallion and sesame seeds and enjoy!

Course: Main Course

Amount Per Serving Calories: 320 Fat: 13 g Cholesterol: 85 mg Sodium: 310 mg Sugar: 0 g Carbohydrate: 9 g Fiber: 5 g Protein: 43 g

Baked Salmon with Sautéed SpinachSource: www.joybauer.com

Prep 5 min

Cook 15 min

Total 20 min

Yields 1 serving originally 1 serving

Serving: 1

Ingredients

6 ounces salmon fillet (wild or Alaskan)1 teaspoon fresh lemon juiceSalt to tastePepper to taste1 teaspoon olive oil1 garlic clove minced4 cups spinach

Directions

Preheat oven to 400°F and prepare a baking sheet with oil spray.

Place salmon on prepared baking sheet and season with lemon juice, salt, pepper, and other preferred seasonings.

Bake for 15 to 20 minutes, or until center of fillet is opaque and cooked through.

Coat a pan with olive oil, and warm over medium heat. Add garlic and sauté until fragrant, about 1 minute. Add spinach leaves and sauté untilcooked down. Season as desired with preferred seasonings.

Course: Breakfast

Amount Per Serving Calories: 300 Fat: 6 g Cholesterol: 0 mg Sodium: 230 mg Sugar: 20 g Carbohydrate: 54 g Fiber: 9 g Protein: 10 g

Overnight Apple Pie Oats

Source: www.joybauer.com

Prep 10 min

Total 10 min

Yields 1 serving originally 1 serving

Serving: 1

Ingredients

1∕2 cup rolled oats

1 teaspoon chia seeds1∕4 teaspoon ground cinnamon

Pinch ground nutmeg1∕3 cup skim milk (or unsweetened vanilla almond milk)1∕4 cup unsweetened applesauce

1 teaspoon honey1∕4 teaspoon vanilla extract1∕2 medium apple cored and chopped into small cubes1∕4 teaspoon ground cinnamon

Pinch nutmegPinch salt1∕2 cup water1∕2 teaspoon lemon juice

Directions

For the oats:

Place oats, chia seeds, cinnamon, and nutmeg into a medium bowl and stir until combined.

Stir in the almond milk, applesauce, honey and vanilla until the mixture is well combined. Place the oat mixture into a container with a lid. Coverand refrigerate overnight.

For the filling (you can make this in the morning, or you can do it the night before then and microwave it the next day):

Place the apple, cinnamon, nutmeg, salt, and water in a small saucepan over medium heat.

Bring to a boil and continuously stir mixture. Bring to a boil then reduce heat to low. Cook for 5 minutes. Add lemon juice and stir frequently,until the apples are tender (soft, but still firm).

Serve hot (to warm, place in the microwave for 1 to 2 minutes) or cold, by topping the oats with the apple pie filling.

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Course: Salad

Roasted Beet, Walnut and Arugula SaladSource: www.cookspiration.com

Prep 15 min

Cook 45 min

Total 1 hr

Serving: 8

Ingredients

2 1∕2 lbs fresh beets 1.25 kg

Salt and freshly ground black pepper 3 large oranges 3 1 shallot finely diced1∕4 cup red wine vinegar 50 mL3∕4 cup extravirgin olive oil 175 mL

2 bunches (each about 5 oz/150 g) arugula washed and trimmed1∕2 cup toasted walnuts 125 mL (see tip)

Directions

Wash beets and cut away tops and tails. Wrap in foil and bake in preheated oven for about 45 minutes or until just tender. Unwrap, let cool andpeel under running water. Cut into chunks and season to taste with salt and pepper.

Meanwhile, grate the zest of 1 orange into a small bowl. Cut orange in half and squeeze juice onto the zest. Add shallot. Whisk in vinegar, thenoil.

Peel the remaining oranges and cut into wedges.

Place arugula in a large salad bowl and place beets on top. Drizzle with a little orange dressing. Top with orange slices and sprinkle withwalnuts. Serve the remaining dressing on the side.

weekly meal plan - a little nutrition · vegan chow mein with zucchini noo ... 4 cup vanilla...

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