2 Meal Prep Spaghetti with Chicken, Spinach & Tomatoes 8 ingredients 30 minutes 4 servings 1. Preheat oven to 450 degrees F and line baking sheets with foil. 2. In a bowl, toss tomatoes in 1/3 of the olive oil and transfer to a baking sheet. 3. Combine garlic powder, onion powder and salt in a small bowl. Coat the chicken with the remaining olive oil and half the garlic-onion seasoning. Transfer to a separate baking sheet. 4. Bake the chicken and tomatoes for about 15 minutes, or until chicken is cooked through and tomatoes have slightly charred and bursted. Remove from oven and slice the chicken. 5. Meanwhile, lightly saute the spinach in a large pan with a bit of water just until wilted. Remove from heat. 6. Cook pasta according to the directions on the package. Once cooked, toss the noodles in the remaining garlic-onion seasoning and wilted spinach until evenly distributed. 3 tbsps Extra Virgin Olive Oil (divided) 4 cups Cherry Tomatoes 2 tsps Garlic Powder 2 tsps Onion Powder 1 tsp Sea Salt 16 ozs Chicken Breast (sliced in halves) 4 cups Baby Spinach 1 cup Brown Rice Spaghetti (dry) 7. Divide the pasta, sliced chicken and tomatoes into separate containers and let cool before refrigerating. No Chicken Use beef strips, turkey breast, our Marinated Baked Tofu, or Savoury Roasted Chickpeas recipe instead. No Brown Rice Spaghetti Use rice, quinoa or any type of pasta instead. Make it Cheesy Add parmesan or nutritional yeast to the pasta. Spice it Up Add red pepper flakes to the pasta, and/or chili powder to the seasoning.
3 Storage Refrigerate in an airtight container up to 3 to 4 days.
4 Lemon Garlic Shrimp Spaghetti Squash 7 ingredients 45 minutes 2 servings 1. Preheat oven to 350F and line a baking sheet with parchment paper. 2. Slice the spaghetti squash in half through its belly, and place cut-side down on the baking sheet. Bake for 30 minutes, remove from the oven and let cool slightly. 3. While the squash is cooling, heat the olive oil in a skillet over medium heat. Add the garlic and shrimp. Saute for 5-7 minutes, or until the shrimp is cooked through. Squeeze the lemon juice into the pan, and season with sea salt. 4. Scoop out the spaghetti squash into noodles and divide them between bowls. Top with the shrimp, drizzle with the sauce from the pan, a little extra olive oil, and a sprinkle of parsley. Enjoy! 1 Spaghetti Squash 2 tbsps Extra Virgin Olive Oil 2 Garlic (cloves, minced) 1/2 lb Shrimp (uncooked, peeled) 1 Lemon (juiced) 1/4 tsp Sea Salt (or more to taste) 2 tbsps Parsley (chopped, to garnish) No Shrimp Use chickpeas or white beans instead. Leftovers Keeps well in the fridge for 2 to 3 days.
5 Spaghetti Squash with Veggie Tomato Sauce 10 ingredients 1 hour 4 servings 1. Preheat the oven to 400 degrees F and line a baking sheet with parchment paper. 2. Carefully slice the spaghetti squash in half through it's belly and discard the seeds. Place the two halves onto the baking sheet, then brush the flesh with olive oil, and season with sea salt and black pepper to taste. Turn the squash flesh side down onto the baking sheet and bake for 40 minutes. 3. Meanwhile, combine the crushed tomatoes, lentils, garlic, sea salt, black pepper and dried basil in a pot over medium heat. Bring to a simmer. Once simmering, add the spinach and stir just until wilted. Turn off the heat. 4. Remove the spaghetti squash from the oven. Let cool slightly before carving out the flesh into noodles into a strainer so that the liquid can drain off. 5. Divide the spaghetti squash into containers and spoon vegetable tomato sauce over top. Enjoy right away, or let cool completely before covering and storing in the fridge. 1 Spaghetti Squash (large) 1 1/2 tsps Extra Virgin Olive Oil Sea Salt & Black Pepper (to taste) 2 cups Crushed Tomatoes (canned) 2 cups Lentils (canned) 1 Garlic (clove, minced) 1/4 tsp Sea Salt 1/4 tsp Black Pepper 1 tsp Dried Basil 2 cups Baby Spinach (chopped) Meat Lovers Use ground meat instead of lentils. More Veggies Add diced zucchini, mushrooms, bell peppers and/or eggplant to the sauce. No Spaghetti Squash Use zucchini noodles or regular pasta instead.
6 Spaghetti Squash Burrito Bowls 14 ingredients 40 minutes 2 servings 1. Preheat oven to 350F and line a baking sheet with parchment paper. 2. Using a sharp knife, very carefully split the spaghetti squash in half lengthwise and scoop out the seeds with a spoon. Brush the inside surface with half the olive oil, and place face-down on the baking sheet. 3. Bake squash for 40 minutes, until it is easily pierced with a fork. 4. While the squash is baking, heat remaining olive oil in a skillet. Add the turkey and cook until it begins to brown. Break it up with a spatula as it cooks through. Add the diced pepper, spices and salt. Continue cooking for about 10 minutes, or until turkey is thoroughly cooked. 5. Spoon the turkey filling into the each half of the spaghetti squash. Top with diced red onion, tomato, avocado, cilantro and a squeeze of lime juice. Vegan & Vegetarian Use black beans instead of ground meat. Leftovers Refrigerate in an air-tight container up to 2 days. Reheat before serving. 1 Spaghetti Squash (medium) 1 1/2 tbsps Extra Virgin Olive Oil (divided) 1/2 lb Extra Lean Ground Turkey 1 Red Bell Pepper (diced) 1 tbsp Chili Powder 1 1/2 tsps Cumin 1 1/2 tsps Oregano 1 tsp Garlic Powder 1/4 tsp Sea Salt 1/4 cup Red Onion (finely diced) 1 Tomato (diced) 1/2 Avocado (cubed) 1/4 cup Cilantro (chopped) 1/2 Lime (sliced into wedges)
7 Chicken Piccata with Pasta 12 ingredients 30 minutes 2 servings 1. Cook brown rice spaghetti according to the directions on the package. Run under cold water once cooked to prevent from over cooking. 2. Spread the chicken breast open, cut in half and pound thin to about 1/4-inch thickness. 3. On a large plate, toss 2/3 of the almond flour with sea salt and black pepper until combined. Press chicken into the flour mixture on both sides and shake off the excess. 4. In a large skillet, heat 3/4 of the olive oil over medium-high heat and add the chicken. Turn down to medium heat and cook for 4-5 minutes each side until cooked through and golden. Transfer to a plate. 5. Add the remainder of olive oil, garlic and capers (lightly smashed) to the same skillet and cook for 3 minutes. 6. Add broth and lemon juice and bring to a boil. Gently scrape and stir the browned bits at the bottom of the pan. Stir in the remaining 1/3 of almond flour to thicken the sauce. Add parsley, sea salt and pepper to taste. 7. Return chicken to the skillet and cook for 1-2 minutes. Serve immediately over brown rice spaghetti. 1/2 cup Brown Rice Spaghetti 4 ozs Chicken Breast 2 tbsps Almond Flour (divided) 1/2 tsp Sea Salt 1/4 tsp Black Pepper 1/4 cup Extra Virgin Olive Oil (divided) 1 Garlic (clove, minced) 1 1/2 tsps Capers 2 cups Organic Chicken Broth 1/2 Lemon (juiced) 1/2 cup Parsley (chopped) Sea Salt & Black Pepper (to taste) Make it Spicy Garnish with red chilli flakes. No Chicken Broth Use veggie broth or water. Nut-Free Use arrowroot or tapica flour instead of almond flour. Storage Store in an airtight container in the fridge for 2 to 3 days.
8 Low Carb Skip the pasta and serve over cauliflower rice, salad or roasted veggies.
9 Chicken, Spinach & Mushroom Pasta 10 ingredients 25 minutes 4 servings 1. In a frying pan, add one quarter of your olive oil and all the tamari. Place over medium heat. Add mushrooms and saute for 5 minutes. Then add spinach and stir just until spinach is wilted. Remove from heat and set aside. 2. Heat remaining olive oil, garlic, red pepper flakes and salt in a separate skillet over medium-low heat. Stir frequently for about 5 minutes or until garlic is golden. Remove pan from heat. 3. Fill a large pot with water and bring to a boil. Add penne. Cook for 7-10 minutes. Remove from heat and dump pasta into a strainer. Immediately run cold water over the pasta to prevent it from cooking any further. 4. Add pasta to a large bowl. Pour in desired amount of oil and garlic mixture, then toss in mushrooms and spinach. Sprinkle with salt and pepper to taste. Mix well. 5. Plate pasta and top with strips of baked chicken (optional). Squeeze a lemon wedge on top of the pasta. Enjoy! 1/4 cup Extra Virgin Olive Oil (divided) 1 1/2 tsps Tamari 2 cups Portobello Mushroom (diced) 2 cups Baby Spinach 4 Garlic (cloves, minced) 1/2 tsp Red Pepper Flakes 1 1/2 cups Brown Rice Penne (uncooked) Sea Salt & Black Pepper (to taste) 8 ozs Chicken Breast (baked and sliced) 1 Lemon (cut into wedges)
10 Spaghetti with Pesto & Roasted Tomatoes 10 ingredients 30 minutes 5 servings 1. Preheat oven to 420. Toss halved cherry tomatoes in a splash of extra virgin olive oil and season with sea salt and pepper. Line a baking sheet with parchment paper. Place tomatoes on baking sheet and roast in oven for 30 minutes. 2. Meanwhile, make pesto by combining spinach, basil, lemon juice, sunflower seeds, extra virgin olive oil, tamari and garlic in a food processor. Process until a smooth consistency is formed. 3. Cook brown rice spaghetti according to the directions on the package. Run under cold water once cooked to prevent from over cooking. 4. Toss spaghetti in pesto. Plate and top with roasted tomatoes. Season with sea salt and pepper. Bon appetit! More Protein Add diced chicken. 1 cup Cherry Tomatoes Sea Salt & Black Pepper (to taste) 2 cups Baby Spinach 1 cup Basil Leaves 1 Lemon (juiced) 1 cup Sunflower Seeds 1/4 cup Extra Virgin Olive Oil 1 tbsp Tamari 1 Garlic (clove, minced) 1 cup Brown Rice Spaghetti Make it Spicy Add red chilli flakes.
11 Spaghetti in Cauliflower Alfredo Sauce 10 ingredients 30 minutes 4 servings 1. Preheat oven to Heat half your olive oil in a frying pan over medium-low heat. Saute onion for 5 minutes or until translucent. Add in half of your minced garlic cloves and stir for another minute. Remove from heat and set aside. 3. On the stove, bring a large pot of water to a boil. Drop in your cauliflower florets and let cook for 5 to 6 minutes (or until tender when pierced with a fork). 4. Place onion/garlic mix and cooked cauliflower in a blender. Add almond milk, lemon juice and season with salt and pepper to taste. Blend until a creamy consistency forms. (This may take some time. Add ¼ cup almond milk and blend again if mixture is too thick.) 5. Add trimmed asparagus to a large mixing bowl. Toss with remaining extra virgin olive oil and minced garlic. Season with salt and pepper. Lay asparagus in a single layer across a parchment-lined baking sheet. Bake in the oven for 12 minutes. 6. In the mean time, bring a large pot of water to a boil and add brown rice spaghetti. Cook for 7-8 minutes. Remove from heat, strain and run cold water over pasta to prevent from over-cooking/getting mushy. 1 cup Brown Rice Spaghetti 3 cups Asparagus (washed and trimmed) 1 head Cauliflower (cut into florets) 1 Sweet Onion (diced) 4 Garlic (cloves, minced and divided) 1 Lemon (juiced) 3/4 cup Unsweetened Almond Milk 1 tbsp Extra Virgin Olive Oil (divided) Sea Salt & Black Pepper (to taste) 8 ozs Chicken Breast (oven baked or grilled) 7. Place pasta and asparagus into a large mixing bowl. Top with desired about of cauliflower "alfredo" sauce and toss well. Plate pasta and top with sliced chicken breast (optional). Drizzle with a lemon wedge and season with a pinch of salt and pepper. Enjoy!
12 Brown Rice Spaghetti in Kale Pesto 9 ingredients 20 minutes 2 servings 1. Cook brown rice pasta as per the directions on the box. When pasta is finished cooking, strain it and immediately run cold water over it to prevent further cooking. 2. While the pasta cooks, make up your kale pesto by combining the kale, olive oil, pumpkin seeds, garlic, basil, salt and pepper into a food processor or magic bullet. Blend until a creamy pesto forms. If it is too thick, try adding a small splash of warm water or oil and mix again. 3. Plate noodles and pour a spoonful or two of pesto on top. Finish off with a handful of arugula, cherry tomatoes and sprinkle with salt and pepper. 1/2 cup Brown Rice Spaghetti 4 cups Kale Leaves (washed and chopped) 1/4 cup Pumpkin Seeds 1 Garlic (cloves) 1/4 cup Extra Virgin Olive Oil 1/4 cup Basil Leaves Sea Salt & Black Pepper (to taste) 1/2 cup Cherry Tomatoes (halved) 1 cup Arugula
13 Slow Cooker Spaghetti Squash & Meatballs Approved by Nicole 9 ingredients 4 hours 4 servings 1. In a large mixing bowl, combine the extra lean ground turkey, brown rice flour, egg, half of the olive oil and half of the oregano. Mix well. Use your clean hands to roll the turkey mixture into small meatballs, about the size of golf balls. Set on a plate. 2. In the bottom of your slow cooker, add the remaining olive oil and oregano. Add in the crushed tomatoes, sea salt and black pepper. Mix well and then submerge your turkey meatballs into the sauce. 3. Very carefully cut your spaghetti squash in half lengthwise, and scoop out the seeds. Place it flesh-side up in the tomato sauce. No need to submerge it in the sauce. (Note: If the spaghetti squash is too big to fit into the slow cooker, cut it into quarters.) Set your slow cooker on low for 6 hours or on high for 4 hours. 4. Before you are ready to eat, use tongs to lift the spaghetti squash out of the slow cooker. Use a fork to scrape out the flesh into a sieve/strainer (or onto a layer of paper towel) and let the excess fluid drain off. 1 lb Extra Lean Ground Turkey 1/4 cup Brown Rice Flour 1 Egg (whisked) 2 tbsps Extra Virgin Olive Oil (divided) 1 tbsp Oregano (divided) 3 cups Crushed Tomatoes 1 tsp Sea Salt (divided) 1 tsp Black Pepper (divided) 1 Spaghetti Squash (medium) 5. Divide the spaghetti squash between plates and top with meatballs and tomato sauce. Enjoy! No Ground Turkey Use any type of ground meat. Cheese Lover Sprinkle with parmesan cheese.
14 Slow Cooker Bolognese with Spaghetti Squash Approved by Nicole 11 ingredients 8 hours 4 servings 1. Heat olive oil in a large skillet over medium heat. Add ground beef, onion and garlic. Cook while breaking up the pieces with a spatula until browned. Transfer to your slow cooker. Add diced tomatoes, crushed tomatoes, bay leaves and oregano. Cover and cook on low for 8 hours. 2. About 1 hour before you are ready to eat, preheat the oven to 400. Carefully slice your spaghetti squash in half. Use a spoon to scoop out the seeds and discard. 3. Line a baking sheet with foil and place the squash on the sheet with the flesh side up. Bake in the oven for 30 to 45 minutes depending on the size of the squash. 4. Remove from oven and allow it to cool until it is safe to handle. Use a fork to carve the flesh out of the squash. It should come out like spaghetti noodles. Place the flesh in a large mixing bowl and toss with a drizzle of extra virgin olive oil, chopped basil and season with sea salt and pepper to taste. 5. Remove bay leaves from slow cooker. Plate spaghetti squash and spoon bolognese sauce over top. Garnish with fresh ground pepper and red pepper flakes if you like it spicy. Enjoy! 1 1/2 tsps Extra Virgin Olive Oil 1 lb Extra Lean Ground Turkey 1 Yellow Onion (diced) 5 Garlic (cloves, minced) 3 cups Diced Tomatoes (drained) 3 cups Crushed Tomatoes 3 Bay Leaf 1 tsp Oregano 1 Spaghetti Squash 1/2 cup Basil Leaves (chopped) 1 tsp Red Pepper Flakes More Vegetables Add diced green pepper and mushrooms. Vegetarian Use lentils instead of ground turkey. More Carbs Use brown rice pasta instead of spaghetti squash. No Slow Cooker Make it on the stovetop and let simmer for at least an hour.
15 Shiratake Noodle Chicken Stir Fry 8 ingredients 20 minutes 2 servings 1. Drain and rinse the shiratake noodles. Add them to a small saucepan and cover with water. Bring to a boil for about 5 minutes, then drain and rinse again. 2. In a large frying pan or wok, heat the avocado oil over medium-high heat. Add the sliced bell pepper, zucchini, and chicken. Cook for about 10 minutes, until the chicken is cooked through. 3. Add the coconut aminos, hot sauce, and shiratake noodles to the pan. Toss to coat, then transfer the stirfry to bowls. Sprinkle with sesame seeds and enjoy! 225 grams Shiratake Noodles 1 tbsp Avocado Oil 1 Orange Bell Pepper (sliced) 1 Zucchini (medium, sliced) 8 ozs Chicken Breast (diced) 2 tbsps Coconut Aminos 1 tbsp Hot Sauce (or to taste) 1 tbsp Sesame Seeds Shiratake Noodles A high-fibre pasta alternative made from the konjac root. You can find them at most grocery or health food stores, often in the refrigerated natural foods section. If you avoid soy, be sure to check the ingredients as some brands use soy flour. Vegan & Vegetarian Use mashed tofu or scrambled eggs instead of chicken.
16 Zucchini Noodle Bolognese 4 ingredients 20 minutes 4 servings 1. Heat the olive oil in a non-stick skillet. Add the ground chicken, stirring to break it up as it cooks. After about 5 minutes, add the tomato sauce. Cover and let the sauce simmer for 10 minutes. 2. While the sauce is simmering, spiralize the zucchinis and divide between plates or containers. 1 tbsp Extra Virgin Olive Oil 1 lb Extra Lean Ground Chicken 2 1/2 cups Tomato Sauce 4 Zucchini (large) 3. Top the zucchini noodles with the bolognese and enjoy! Zucchini Noodles Can be enjoyed raw or sauteed. If sauteeing, we recommend doing so right before serving, as cooking the noodles will release more moisture. Leftovers Keeps well in the fridge for about 3 days. To reheat, add the noodles and sauce together in a pan and heat through. Vegetarian/Vegan Use lentils instead of ground chicken.
17 Tuna Noodle Casserole 11 ingredients 45 minutes 9 servings 1. Preheat oven to 350 degrees F. 2. Prepare pasta according to the directions on the package, making sure to slightly undercook. Strain and run cold water over the pasta. 3. In a large saucepan over medium-high heat, add mushrooms, peas, coconut milk, almond milk, nutritional yeast, mustard and salt. Once boiling, reduce heat to a simmer. 4. Whisk in tapioca flour. Continue simmering until the sauce thickens, about 10 minutes. 5. Add tuna and cooked pasta to the sauce and mix well. Transfer to a baking dish and sprinkle crushed chips overtop. Bake on the lowest rack for 20 minutes. Let cool before serving. Enjoy! Leftovers Refrigerate in an air-tight container up to 3 days. The sauce can also be stored separately in the freezer for future use. Add a splash of almond milk, water or broth when reheating. 3 cups Brown Rice Fusilli (dry) 3 cups Mushrooms (sliced) 2 cups Frozen Peas 1 2/3 cups Organic Coconut Milk (canned, full fat) 2 cups Unsweetened Almond Milk 2 tbsps Nutritional Yeast 1 tbsp Dijon Mustard 2 tsps Sea Salt 1/4 cup Tapioca Flour 2 cans Tuna (drained) 2 cups Sweet Potato Chips (crushed) No Tuna Use edamame, chicken or chickpeas instead. No Tapioca Flour Use arrowroot powder or cornstarch instead.
18 Peanut Thai Zucchini Noodles 11 ingredients 20 minutes 4 servings 1. To create the pesto, combine basil, peanuts, half of the peas, ginger, lime juice, lime zest, tamari, olive oil and sesame oil in a food processor. Add water, blend until smooth and set aside. (Note: You may need to add extra warm water 1 tablespoon at a time to reach desired consistency.) 2. Use a spiralizer to turn the zucchini into noodles. (If you don't have a spiralizer, you can use a box grater to create noodles.) 3. Toss the noodles in desired amount of pesto, add the remaining peas and then divide into bowls. Garnish with chopped peanuts, red pepper flakes and left over basil leaves. Enjoy! Warm it Up Saute noodles in a frying pan with a bit of olive oil before serving. 1 cup Basil Leaves 1 cup Raw Peanuts 2 cups Fresh Peas (divided) 1 tbsp Ginger (grated) 1 Lime (zested and juiced) 2 tbsps Tamari 1/4 cup Extra Virgin Olive Oil 1 tsp Sesame Oil 1/4 cup Water 4 Zucchini 1 tsp Red Pepper Flakes (to taste)
19 Penne with Bursted Cherry Tomato Sauce 7 ingredients 30 minutes 2 servings 1. Cook pasta according to the directions on the package. Run under cold water once cooked to prevent from over cooking. 2. In a large sauce pan, heat olive oil over medium-high heat. Add tomatoes, garlic, salt and pepper. Stir occasionally and cook until all the tomatoes have bursted, about minutes. 3. Toss pasta with the chopped basil and divide onto plates. Top each serving with the tomato sauce and nutritional yeast. Enjoy! 4 ozs Chickpea Pasta (dry) 1/4 cup Extra Virgin Olive Oil 3 cups Cherry Tomatoes 2 Garlic (cloves, minced) Sea Salt & Black Pepper (to taste) 1 cup Basil Leaves (chopped) 1 tbsp Nutritional Yeast No Chickpea Pasta Use any other high-fibre, high-protein pasta such as lentil or black bean pasta. If using brown rice, quinoa, or regular whole grain pasta, add in extra protein like chicken or, chickpeas, hemp seeds. No Nutritional Yeast Use parmesan or omit completely.
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Vegetarian Recipes Your Favorite Berries, Fruit & Nuts (Serves 1) In a bowl, combine your favorite fresh or frozen berries (blueberries, strawberries, raspberries) with your favorite fruit (i.e. banana,
Cooking Day Instructions: from meals prepared 10.9.2017 #1 - Sriracha Salmon Thaw salmon if frozen. Preheat the oven to 425. Line a baking sheet with parchment paper. Place the salmon on the prepared pan
Avocado Toast with Garbanzo Beans Makes 1 serving Prep time 10 min 1 large avocados 1/2 cup cherry tomatoes 1/4 cup garbanzo beans 1/2 lemon 1 Tbsp. olive oil 1 Tbsp. parsley 1 tsp. red pepper flakes Salt
VitalMeals Week 14 Day 1 Southwest Chicken Salad Day 2 Black Pepper Citrus Chicken Balsamic Roasted Brussel Sprouts Parmesan Creamed Spinach Day 3 Indian Curry Cauliflower Rice Day 4 Steak and Herbs Tomato
Plan a weekly menu ahead of time! o Keep it simple & build with your family Make a shopping list based off menu Prepare meals in advance o Avoid unhealthy food choices by having quick and healthy options
PALEO BREAKFAST 1 Paleo Cinnamon Bun Doughnut Cook Time: 10 min Serving: 10 3/4 cup coconut flour, sifted 1 cup almond flour, sifted 1/2 tsp baking soda 1 T cinnamon 4 large eggs, lightly whisked 1/2 cup
Chicken with Salad Lemon Herb Dressing Buy or bake 3 small chickens. Chickens can be baked a day ahead. If you are baking them yourself sprinkle with salt and pepper, stuff chicken with one sliced lemon
Fruit Salad 1 pint strawberries sliced 5 kiwis sliced 5 oranges peeled and diced 2 grapefruit peeled and diced 12 ounces blueberries 1 cup Mint chopped and divided 1/2 cup Orange juice (or juice from 1
BABY BOK CHOY & CHILI CHICKEN SWEET POTATOES 6 medium sweet potatoes tablespoons olive oil tablespoon smoked paprika teaspoon chili powder teaspoon cinnamon Preheat oven to 00 F. Scrub sweet potatoes with
Shopping List WEEK 07 2016 paleoplan.com Shopping List WEEK 07 2016 paleoplan.com Shopping List WEEK 07 2016 paleoplan.com Shopping List WEEK 07 2016 paleoplan.com Prep List WEEK 07 Here is a prep list