Tasty Thursday Week #8; Meal Plan & Recipes

This week I’m taking it up a few notches in the meal planning world. You see I started the TERRAFIT 90 Day Challenge this week. Which means I’m thinking more about what I’m eating all day long. I know for me planning is key to success so I’m planning all the food I eat in a day instead of just one meal a day. Feels a bit overwhelming but I created a new template and know I have loads of great healthy recipes to pull from.

I’ve decided to share my TERRAFIT Challenge journey on my Instagram and Facebook pages. Mainly to help me stay motivated and accountable but maybe I’ll inspire someone else to get fit and create a healthier lifestyle along the way. If you are interested in learning more about the TERRAFIT Challenge email me or leave a comment below with your email address.

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One of the TERRAFIT Daily challenges was to write three goals and post them where you will see them in multiple places. My goals 1) lose 20lbs 2) fit into my bridesmaid dress (size 10 currently in a size 12) 3) run up the big hill I live on without stopping (currently winded when walking up it). I’ve posted mine on my bathroom mirror, on my fridge and in my workout area.

 

 Weekly Meal Plan

  Breakfast Lunch Dinner Snacks (2)
Monday 1 cup Heritage Flakes Cereal½ cup milk1 hard-boiled eggFresh juice Potluck Shrimp JambalayaSalad & vinaigrette apple & peanut buttersmoothie
Tuesday 1 cup Heritage Flakes Cereal½ cup milk1 hard-boiled eggFresh juice Salad & vinaigretteLeftovers Whole Wheat Spaghetti, Mediterranean lentil meatballs & homestyle spaghetti sauce Smoothieapple & peanut butter
Wednesday Apple Overnight OatsFresh juice Salad & vinaigretteLeftovers Chicken souvlakiQuinoa Greek saladTsatziki Apple & peanut butterSalt & vinegar roasted chick peas
Thursday Apple Overnight oatsFresh juice Greek salad chicken wrap With tsatziki Dinner Out Apple & peanut butterMexican dip & crackers
Friday Apple Overnight oats Field Trip (packed lunch veggies & hummus/wrap) Black Bean BurgersSalad & vinaigrette Apple & peanut butterHummus & carrots
Saturday Overnight Pumpkin Pancakes Black Bean BurgerSalad & vinaigrette Coconut Peanut Noodles Kale chipsSmoothie
Sunday Overnight Pumpkin Pancakes Lunch Out Leftovers Apple & peanut butter

 

 Apple Overnight Oats Recipe:

1 cup rolled oats, 1 1/2 cups almond milk, 1/4 cup chia seeds, 1 large banana mashed, 1/2 ground cinnamon, 1 apple pealed and chopped, 1 tbsp maple syrup or agave nectar (optional) mix it all together and refrigerate overnight. Give it a good stir in the morning before serving. I’ve also added hemp seeds before.

 

Vinaigrette Recipe:

1 tbsp oil olive

1tsp balsamic vinegar

1/2 cinnamon

 

Here is the new Meal Plan Template

May 21st, 2015 · No Comments ·

Tasty Thursday Week #7 – Meal Plan and Recipes

Menu 6

You can find the recipes here:

Shrimp Jambalaya

Falafel & tzatziki Sauce

Brie-stuffed Chops with Apple

Penne & Roast Tomato Sauce

Chickpea & Date Tagine (I’ve also substituted butternut squash for the tomatoes and added a cup of chicken stock instead of the water. It is delicious! )

Turkey Enchiladas

 

Don’t forget you can Download your Meal Planner & Grocery List Template Here:

Meal Plan & Grocery List Template

May 15th, 2015 · No Comments

Turkey Enchiladas

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Ingredients:

8 whole wheat tortilla shells

12 oz ground turkey

2 tsp sodium reduced taco seasoning

1 14 oz can of black beans

1 can tomato paste

1/2 cup quinoa

1 cup grated light cheddar cheese

1 tsp cumin

1 tsp chili powder

 

Directions:

Cook ground turkey on medium heat until no longer pink. Add taco seasoning and mix to coat.

Add 1 cup of water and 1/2 cup of quiona to a pot, boil and then simmer until there is no water left in the pot (about 12 min). Add, beans and cooked turkey, stir well.

Lay out the tortillas and spoon the mixture into the centre of each tortilla, spreading the mixture evenly between the shells. Lay them snugly in a 9×13 pan.

In a saucepan, add the tomato paste, 2 tomato paste cans of water and the spices. Bring to a light boil and stir well.

Pour the sauce over the enchiladas and cover with grated cheese.

Bake at 350 for about 20 mins.

This is an all in one dish so you could serve it on its own or pair it with a green salad or other green vegetable to increase the nutritional value.

Recipe from Life Designs.

May 15th, 2015 · No Comments ·

Shrimp Jambalaya

Shrimp Jambalaya

Ingredients:

2 tbsp olive oil

2 cups shrimp

1 large onion chopped

2 large garlic cloves minced

1 red pepper descended and diced

1 tsp paprika

1 green chili deseed and chopped (optional)

1 tsp thyme

3 cups warm chicken stock

3 tbsp canned chopped tomatoes

1 1/3 cup brown rice

1/2 cups frozen peas

salt and pepper

Optional: 2 skinless chicken breasts

 

Directions:

Put rice in sieve and rinse under cold water until water runs clear.

Dice onion and chop chicken if using.

Heat oil in large saucepan at med heat.

Add chicken and onion and heat until chicken is golden, stir often.

Add shrimp, garlic, red pepper and chili and cook for 2 minutes then add paprika, thyme, rice, stock and tomatoes.

Bring to a boil.

Reduce heat to low, cover and let simmer for 35 minutes or until stock is absorbed. Add pease in the last 2 minutes of cooking.

Add a pinch of salt and pepper and serve.

Recipe from Life Designs

 

May 15th, 2015 · No Comments ·

Falafel & Tzatziki Sauce

falafel

This recipe is from Peas and thank you; Simple Meatless Meals the Whole Family Will Love by Sarah Matheny.

 

Make Ahead Tip; the falafel mixture can be made in advance, shaped into balls, and kept frozen for up to 1 month or refrigerated for 3-4 days until ready to cook. The tzatziki Sauce can be made in advance and kept refrigerated for 3-4 days. I freeze mine just like the photo above on a cookie sheet and once frozen I place them in a dated freezer Ziploc bag.

Ingredients:

Falafel:

8 ounes firm or extra-firm tofu, drained and pressed

1 14 oz can chickpeas, drained and rinsed

1 1/2 tbsp minced garlic

2 tbsp tahini

2 tbsp lemon juice

1 cup old-fashioned oats

2 tsp cumin

2 tbsp nutritional yeast

1-2 tbsp water, if necessary

1/3 cup cilantro, chopped

1/3 cup mint leaves, chopped

salt & pepper to taste

Tzatziki Sauce (Vegan):

1 cup silken tofu (firm or extra firm)

2 tbsp vegan mayonnaise

2 tsp minced garlic

2 tbsp lemon juice

1/2 tsp salt

2 tsp dried dill

1 small cucumber, peeled, seeded and chopped

Directions:

Preheat oven to 350 degrees

for falafel, in a food processor or blender, combine tofu, chickpeas, garlic, tahnin and lemon juice until smooth. Set aside.

In a large bowl, combine oats, cumin and nutritional yeast.

Add chickpea mixture to dry mixture and stir until combined. You may add a tbsp or two of water if the mixture seems too dry. Fold in chopped herbs and season with salt and pepper as desired.

Form falafel into 24-32 golf-ball-sized balls and place on a baking sheet that has been sprayed with cooking spray. Bake for 20 minutes, flipping falafel once after 10 minutes.

For tzatziki, combine tofu, mayonnaise, garlic, lemon juice, salt and dill in a blender or food processor until smooth. Fold in cucumber and chill until serving.

Serve falafel warm with tzatziki sauce. Stuff the falafel into whole wheat pitas with tomato, lettuce and tzatziki for a traditional falafel sandwich. Serve with raw vegetables.

May 15th, 2015 · No Comments ·