Meal Plan #5 - Simplified

Due to an expected weddings and fundraising mission's trip yard sales our weekend and next week are very busy and we will be keeping it very simple around here. Sorry no time for printable and shopping lists this week.

MEAL PLAN #5

February 9-15

Notes before you begin:

·      This menu is made in mind for my family of 2 adults and 3 kids (small eaters) at dinner & 1 adult for breakfast/lunch. Wednesday my family eats dinner with our small group from church so that meal will be just for 1 adult. If you need another family dinner explore Pinterest for meal ideas or this post.

·      Meals that are underlined are live links to the recipes.

·      This is about the journey, be open minded to new food ideas or you will give up fast. Try to enjoy being in the kitchen and being creative with your food. This is not about a number/size, this is about a new relationship with food. And the journey works so stay focused.

·      Keep focused on your goals – write down your goals, what you hope to see change, and keep a journal if not daily do it weekly. This helps see progress and change. My goal is easy; to be the best me to serve & love my God & my family.

Day #29: Monday

Dinner: Coconut Crusted Turkey Burgers with Sweet Potato Fries & Salad

Note:

Day #30: Tuesday ****LAST DAY!

Dinner: Crockpot Salsa Verde Chicken served as Taco Salad with Avocado Lime Dressing

Note: Crockpot Salsa Verde: Chicken in crockpot, pour jar salsa verde over chicken, cook!! (Trader Joe’s has a good salsa verde.) Cilantro Lime Dressing: 1 avocado, juice from 1 lime, 2 -4 tbsp avocado/olive oil, garlic salt, fresh cilantro.

Congratulations! 30 days of Whole Eating Done,

Now what?

Start to reintroduce things slowly so you can evaluate what your body is responding to. I really like this article by Balanced Bites - click here

Day #31: Wednesday ***INTRODUCING HONEY

Dinner: Crockpot Teriyaki Chicken served with steamed stir fry veggies.

Note:  substitute coconut aminos for soy sauce and arrowroot/tapioca starch for cornstach

Day #32: Thursday*** INTRODUCING WHITE RICE

Dinner: Leftover Crockpot Teriyaki Chicken over white rice with veggies

Note: Why white rice? read here 

Day #33: Friday***nothing new today, read your body

Dinner: Grilled Orange Drumsticks with grilled green beans & Apple, Celery & Raisin Salad, you will need paleo mayo

Note: #keepthedishesclean #makethemancook #TGIF

Day #34: Saturday***LOVE Dinner – INTRODUCING GOAT CHEESE

Dinner: Chicken Bryan served with Creamy Garlic Dairy-Free Mashed Potatoes& Quick Skillet Asparagus-

Note: this is one of mine and Andrew's favorite restaurant dinners that we can make Paleo friendly J

Day #35: Sunday

Dinner: Paleo Sausage Egg “McMuffin”

Note:  yummy!

Lunch –

       Lunches this week will be leftovers and smoothies

Breakfast –

         Breakfast this week will be green juices, bulletproof coffee or breakfast casserole

Snack Idea -

Nuts

Sweet & Salty Coconut Chips

Veggie sticks – make dip with Paleo Mayo or Guacamole

Fruit – don’t go over board on sugar

Larabar – don’t over do it here and check ingredients

Almond butter on anything! – highly recommended on bananas and apples

Potato, Sausage + Greens Roast

This is one of our favorite, easy, affordable week night meals that we would honestly eat every week. The kids love it, makes great leftovers, and it is a one-bowl prep and one-pan cooked meal! It is also a versatile "use what you have in the fridge and pantry" kinda meal.   And you can make as much or as little as you want/need.

Serves: 4 adults (or 2 adults, 2 kids, & leftovers)

What I use: 

• 4-5 fully cooked chicken sausage links, sliced 
• Note: Whole30 approved sausage is Aidells Chicken & Apple Sausage ( I have seen at Target and Costco) & Garlic Herb Chicken Sausage at Trader Joe's. If you are not concerned about Whole30 Trader Joe's has many options and Aidells does as well. 
• 3-4 organic small/medium sweet potatoes or red/white potatoes, sliced and wedged
• organic extra virgin olive oil - enough to coat potatoes
• seasoning of choice 
• Note: We love Trader Joe's Everyday Seasoning, Trader Joe's Garlic Salt Seasoning, & Italian Seasoning; season to your family's taste - we like a lot!
• Green of choice, washed and trimmed
• Note: We prefer asparagus or fresh green beans.

How I do it:

• Pre-heat oven to 425 degrees. 
• In a large bowl, toss sliced/wedged potatoes in oil, add seasonings and toss to coat. Pour into prepared pan.
• Note: I use my Pampered Chef bar pan which I love and it browns both sides without stirring. If you are using a metal pan cover with foil or oil pan, you will need to stir 1/2 way through cooking.

• Toss sliced sausage in same bowl to coat with leftover oil and seasonings. Pour into pan with potatoes and stir together. 
• Put in oven and set timer for 15 minutes. 
• Place prepared greens in same bowl and add a little more oil and seasoning of choice. 
• Note: I love using Trader Joe's Lemon Pepper grinder on our veggies. You could also add fresh lemon juice over veggies. 
• After 15 minute timer, stir potatoes and sausage and then add veggies over top of potatoes and sausage.
• Put back in oven and set timer for 15 more minutes. 
• Check at timer, add time if needed, to desired brown-ness!
• ENJOY!

This night I used what we had in the pantry and fridge which was 2 sweet potatoes and 4 small red potatoes, 2 links of Aidells Chicken & Apple Sausage, and 2 links or Garlic Herb Chicken Sausage. 

Half way through cooking add greens, put back in oven to finish roasting. 

Enjoy!

Asian Chopped Chicken Salad

Asian Chopped Chicken Salad

What I Used for Salad:

• Shredded Broccoli/Carrot Mix (like Trader Joe's Broccoli Slaw, I have also seen as grocery stores in coleslaw and package salad area)
• Kale/Cabbage/Brussels Sprouts Salad Blend (like Trader Joe's Crunch Salad, I have also seen as grocery stores in coleslaw and package salad area)
• Nut of choice - pine nuts, cashews, sliced almonds, slivered almonds
• green onions, chopped 
• raisins/unsweetened cranberries (optional)
• toasted sesame seeds (optional)



Ingredients

What I Used for Meat:

- leftover grilled chicken (Trader Joe's has pre-paged, fully-cooked grilled chicken breasts)

- sesame oil

-EVOO

-fresh, orange juice 

- OR leftover Citrus Herb Chicken  - I love making a double batch of this chicken recipe and then using the leftovers the next night in this salad!

What I Used for Dressing:

adapted from http://allrecipes.com/recipe/tasteful-tahini-salad-dressing/

• 1 small shallot, minced
• 1 tsp fresh grated ginger
• 3 tbsp apple cider or red wine vinegar
• 3 tbsp coconut aminos (sprouts)
• 2 tsp sesame oil (or toasted sesame oil, have at Trader Joe's)
• 2 tbsp tahini paste or tahini sauce 
• 2/3 cup olive oil/avocado oil
• 1 tbsp honey (omit for Whole30)
• ground pepper to salt

How I do it:

- Mix all dressing ingredients. Set aside. 

- Toss broccoli/carrot mix, kale/cabbage/brussel sprouts mix, and green onion. Drizzle with dressing, toss. Set aside. 

- Heat skillet to medium, add 1 tbsp EVOO, 1 tsp sesame oil,  & chopped up chicken. Saute for a few minutes and then squeeze the orange over the chicken. Saute for a few more minutes. Remove from skillet.

Reheating Chicken

- Add 1 tsp EVOO to used skillet and add nuts and sesame seeds to toast. Saute a few minutes stirring frequently until golden brown. Remove from skillet. 

Toasted almond slivers & Sesame Seeds

- Top salad with chicken, toasted nuts/seeds, dried fruit, and more dressing if desired. I love a little extra squeeze of orange juice at the end :) 

-ENJOY!

• 
  

Sweet Potato Fries Recipe

This is an easy, throw together recipe that we make so often. Every time I serve these everyone loves them.

What I use:

• Sweet Potatoes
• Extra Virgin Olive Oil
• Seasonings - I always use Everyday Seasoning (Trader Joe's grinder, contains sea salt, mustard seed, black peppercorns, coriander, onion, garlic, paprika, chili pepper), Garlic Salt (Trader Joe's grinder), Italian Seasoning

How I do it:

• Pre-heat oven to 350. 
• I peel sweet potatoes and slice into coin shape, trying to keep the same thickness for each slice. If the sweet potato is fat I cut the slices in half. 
• Throw them in a bowl
• Drizzle with extra virgin olive oil - you want enough to coat each piece
• Toss in season to taste - we like a lot!
• Use your hands or a spoon to mix, you want all potatoes to be coated in oil and seasonings. 
• Spread out in a single layer on a cookie sheet or bar pan - I use my Pampered Chef stone bar pan which makes these extra crispy and evenly baked on each side. I you use a metal pan make sure there is plenty of oil and flip them half way thru baking. 
• Bake 25-35 minutes depending on the brown-ness you desire - I like them a little burnt :)
• Enjoy!

Healthy Banana Oat Muffins

This is yummy, moist, healthy, Gluten-free, refined sugar free,dairy free & KID APPROVED!!!!

INGREDIENTS/DIRECTIONS: 

Put in a bowl the following...

• 3-4 bananas, riper make sweeter 
• 1 egg
• 1/3 cup oil, grapeseed, coconut, or ghee 
• 1/4-1/2 cup coconut sugar, we like vanilla flavored
• 1 tsp vanilla

...mix, then add...

• 1 cup gluten-free oat flour, I make in nutribullet from Trader Joe's oats 
• 1/2 cup almond meal
• 1/4 cup flax seed meal 
• 1/2 tsp baking soda
• 1 tsp baking powder 
• 1/2 tsp salt 
• 1 tsp cinnamon (optional) 
• 1/2 cup chopped nuts (optional) 
• 1/2 cup Enjoy Life Mini chocolate chips (optional) 

...mix and then let sit 5 minutes. 

Scoop into mini or regular size greased muffin tins. 

Bake 350, mini for 10-12 minutes, regular for 16-18 minutes. 

Baby approved !!!

Big boy approved - Carter & Luke liked them !!!!!!

Mommy approved! A successful morning! 

Sweet & Salty Chicken Nuggets - Gluten Free

These are the best flavor with the mix of the sweet cashew meal and the salty pretzels. This flavor was found on accident while I was mixing nuggets up one night and I grabbed cashew meal instead of almond meal (yes, you can make this recipe substituting almond meal for the cashew meal and have regular salty nuggets!)

This is a dry mix I keep in the pantry and I stock up on stir-fry cut chicken at Sprouts for an easy dinner or lunch. I love the convenience of having the chicken pre-cut.

Ingredients:
1/2 cup crushed gluten free pretzels

1/4 cup gluten free corn meal 

1/4 cup cashew meal (Trader Joe's baking section $2.99), don't have it, pulse some cashews in the food processor

Seasoning of choice - salt & pepper, garlic salt - I always use Everyday Seasoning (Trader Joe's)

1 egg 

1 package of Sprouts Chicken Stir Fry Cut, 1lb. (or pre-cut chicken breast) 

How to:

Preheat oven to 350. Mix crushed pretzels, cornmeal cashew meal & seasoning  in a bowl. Whisk egg in another bowl. Dip pre-cut chicken in egg and then in mixture. Place on cookie sheet (I love using my Pampered Chef stoneware) and bake for 6-8 minutes- until cooked thru. 

You can also throw in a skillet with olive or coconut oil and fry up. 

** I put dry mixture in bowl a little at a time so that any leftovers can be saved for another time and isn't exposed to the raw egg and chicken. Or you can make up a big batch of the dry mix and keep in pantry for quick chicken nuggets - I do this and can make up a batch of homemade nuggets as fast as frozen ones could bake! 

Beyeler boy, man, and mommy approved! 

Provides 2 adult servings or 4 kid servings. I double if making for dinner and use any leftovers in a salad the next day! 

Paleo Waffles - that are amazing!!

Yummy...so these waffles taste like Eggos - no I'm not joking! Ok, it has been a long time since I have had a real Eggo but these are light, fluffy and crispy.

Here they are, light, fluffy, and crispy!

I had mine with maple syrup, coconut shreds, almond slices, banana slices, and cinnamon!

Here is how I made them!

Ingredients:

• 1 cup Honeyville blanched Almond Flour ( I order on Amazon)
• 1/2 cup Tapioca Starch
• 2 tsp. baking powder
• 2 Tbs. organic sugar or choice of sweetener
• 1/4 tsp. salt
• 1 egg
• 5 tbsp clarified butter (Trader Joe's brand) or grapeseed/coconut oil
• 1/2 cup unsweetened almond milk
• 1 tsp fresh lemon juice or apple cider vinegar

Mix it all up. Heat up the waffle iron. Oil the waffle iron. Make those yummy waffles. This only made us 2 1/2 large waffles. 

Original recipe found here. Brittany Angell's Recipe

Crockpot Tater Tot Breakfast Casserole

I made two crockpot casseroles tonight. So yummy! And took about 10 minutes to prep.

I made two different flavor combinations using the same base recipe.

Cheesy Bacon Tater Tot Casserole

Layers- bacon & cheese

Toppings- cheese

Spinach Basil Bacon Breakfast Casserole

Layers- bacon and fresh spinach 

Toppings- fresh basil

The final product was thick and fluffy and layered beautifully! 

This recipe is very versatile and can be used with whatever are your favorite omelette ingredients. If you want really meaty than add more meat if you want real cheesy than use the whole bag! 

Base Recipe Ingredients per crockpot: 

1 - 2lbs. bag frozen tater tots (Trader Joe's is gluten free) 

1/2-1 lbs meat of choice, cooked and chopped 

12 eggs 

1/2 cup milk (I used unsweetened almond milk) 

1/2- 1 tbsp dried minced onion 

a few grinds of Trader Joe's Everyday Seasoning Grinder 

Optional layers: 

1/2 package shredded cheese 

2 big handfuls of fresh spinach 

... Or whatever your heart desires! 

Optional toppings:

Handful cheese

1-2 tbsp fresh chopped basil 

.... Or whatever your heart desires! 

Directions: 

1. Spray crockpot. 

2. Pour 1/2 bag of tater tots in crockpot. 

3. Layer in your fillings-cooked meat, cheese, veggies, etc. 

4. Sprinkle in dried minced onion 

Pour other 1/2 of tater tot bag in crockpot

5. Layer on toppings - fresh basil, more cheese, etc. 

6. Whisk 12 eggs, milk and seasoning 

7. Pour eggs over crockpot

8. Turn crockpot on! High 3-4 hours, low 6-8 hours

I enjoyed mine with fresh avacado over top of it. 

Servings: As the main dish this has 8-10 servings, as a side dish I would say 12--14 servings. 

Beyeler Review: So good and easy! The boys all ate it! Kept as a leftover well. Can be used for breakfast or dinner! 

Chinese Chicken Salad with Sesame Seed Dressing

Salad:

• Chicken (I used left over Citrus Herb Chicken Breasts and the leftover baked oranges was a perfect flavor Citrus Herb Chicken Recipe )
• Bag of Cabbage Crunch Salad from Trader Joe's (have something similar at Costco)
• Bag of shredded Broccoli and Carrots from Trader Joe's 
• Toasted sesame seeds
• Toasted silvered almonds
• Avocado (optional topping)

I tossed all ingredients and then put the chicken over the salad warm with the sautéed oranges this was so yummy. I think I would even add orange juice over the salad next time for a citrus flare!

All ingredients from Trader Joe's or Sprouts. 

Sautéed the leftover Citrus Herb Chicken Breasts with leftover oranges. Worked perfectly. 

Toasted Sesame Seeds and Almonds. 

Dressing:

• 1 small shallot, minced (Trader Joe's by onions)
• 1 tsp grated fresh ginger (Trader Joe's by onions)
• 2/3 cup olive oil
• 1/4 cup apple cider vinegar
• 2 Tbsp coconut aminos (tastes like soy sauce, got at Sprouts)
• 1 Tbsp honey
• 2 tsp sesame oil (Trader Joe's, $2.99)
• 1 Tbsp tahini (Trader Joe's in a tub in refrigerator section by guacamole)
• freshly ground black pepper to taste

Mix all ingredients together pour over salad. 

YUM!

Breakfast Crockpot Casserole

Ingredients: 

2-3 cups sweet potato, shredded

1lbs sausage or bacon, cooked & crumbled 

16 eggs

1/2 cup almond milk (or coconut)

Seasoning 

2 handfuls fresh spinach - or more, chopped 

2 tbsp fresh chopped basil

Grape tomatoes halved 

Directions:

Oil crockpot

 layer in crockpot, sweet potatoes

Add sausage, diced  (I used a Trader Joe's package of Apple Chicken Sausage which comes with 4 links they are fully cooked already) (could also use browned ground sausage or crumbled bacon)

Next, layer spinach, basil and tomatoes. 

Then whisk 16 eggs, 1/2 cup almond milk, seasonings to taste (I recommend onion salt pepper garlic) (I used Trader Joe's Garlic Salt Grinder and Everyday Seasoning Grinders because I use them on everything). Pour mixture over everything. 

Set crockpot high 4 hours or low 6-8 hours! 

So yummy and fluffy! 

I made half without veggies for kids.

Was thick and would make 12 side dish servings or 6 main dish servings.