Breakfast Favorite Pumpkin Muffins Dec 3 9 Sun 3 Mon 4 Tue 5 Wed 6 Thu 7 Fri 8 Sat 9 Breakfast Leftovers (Favorite Pumpkin Muffins) Breakfast Leftovers (Favorite Pumpkin Muffins) Breakfast Leftovers (Favorite Pumpkin Muffins) Breakfast Pumpkin Pie Protein Smoothie Bowl Breakfast Leftovers (Pumpkin Pie Protein Smoothie Bowl) Breakfast Leftovers (Pumpkin Pie Protein Smoothie Bowl) Lunch One-Pot Creamy Spinach Lentils Lunch Cheater's Power Salad Lunch Spicy Instant Pot Carrot Soup Lunch Best Easy Italian Pasta Salad Lunch Leftovers (Best Easy Italian Pasta Salad) Lunch Spicy Chicken Sweet Potato Meal Prep Magic Bowls Lunch Leftovers (Spicy Chicken Sweet Potato Meal Prep Magic Bowls) Supper Easy Skillet Chicken Cacciatore Supper Korean BBQ Steak Bowls with Spicy Sesame Dressing Supper Supper Leftovers (Korean BBQ Moroccan-Spiced Steak Bowls with Spicy Chickpea Glow Bowl Sesame Dressing) Supper Leftovers (Moroccan- Spiced Chickpea Glow Bowl) Supper Sun Dried Tomato Chicken Florentine Pasta Supper Leftovers (Sun Dried Tomato Chicken Florentine Pasta) Chopped Thai Salad with Sesame Garlic Dressing leftovers (Chopped Thai Salad with Sesame Garlic Dressing) Snacks Orange and cheese Apple Pie Energy Bites Snacks Apple and Peanut Butter Sandwiches Apple Pie Energy Bites Snacks Air-popped popcorn and almonds Apple Pie Energy Bites Snacks Hummus and Veggies Apple Pie Energy Bites Snacks Banana & Hard Boiled Egg Apple Pie Energy Bites Snacks Snacks Hummus and Veggies Hummus and Veggies Apple Pie Energy Bites Apple Pie Energy Bites Meal Plan by Plan to Eat 2017 www.plantoeat.com
Favorite Pumpkin Muffins Planned for Breakfast on Sunday, December 3, 2017 Source: pinchofyum.com Prep 5 min Cook 15 min Total 20 min Yields 10-12 muffins originally 10-12 muffins Serving: 12 These Pumpkin Muffins! Made with oats instead of flour and real maple syrup instead of refined sugar. And everyone loves them, including meeee! 2 cups rolled oats 1 cup pumpkin puree (I used canned) 6 ounces plain Greek yogurt (1 small container) 1 2 cup real maple syrup 2 eggs 1 teaspoon baking soda pinch cinnamon and salt chocolate chips (optional) Preheat oven to 375 degrees. Course: Breakfast Amount Per Serving Calories: 117 Fat: 1.6 g Cholesterol: 32.9 mg Sodium: 124.3 mg Sugar: 9.2 g Carbohydrate: 20.1 g Fiber: 1.9 g Protein: 4.2 g In a food processor or blender, pulse the oats for about ten seconds to get them mostly smooth. Add all the rest of the ingredients with the oats and pulse until mixed (some pieces of oats may remain). Stir in chocolate chips if you want them. Transfer to a greased muffin tin. Bake for 15-ish minutes. They're best warm, but good the next day, too. Mmmm, yummy!
One-Pot Creamy Spinach Lentils Planned for Lunch on Sunday, December 3, 2017 Source: pinchofyum.com Prep 10 min Cook 50 min Total 1 hr Yields 4-6 originally 4-6 Serving: 6 One-Pot Creamy Spinach Lentils - SO GOOD! Made with lots of veggies and a potatothickened broth base to hold it all together. 2 tablespoons butter oil, or (wait for it) bacon grease 1 2 yellow onion diced Course: Soup Cuisine: Vegetarian Amount Per Serving Calories: 372 Fat: 6.1 g Cholesterol: 14.5 mg Sodium: 681.3 mg Sugar: 3.8 g Carbohydrate: 59.5 g Fiber: 9.7 g Protein: 19.2 g 2 carrots peeled and chopped 2 sticks celery chopped 1 2 cup dry white wine 2 cups uncooked lentils rinsed 2 medium Yukon potatoes chopped (about 1 cup total) 4 cups chicken broth (plan to add a few more cups as needed while cooking) 1 bay leaf few sprigs fresh parsley few springs fresh thyme 1 2 cup half and half 3-4 cups packed fresh baby spinach salt and pepper to taste (be generous with the salt!) olive oil and red wine vinegar for topping Heat the bacon grease (that's what I used) over medium heat. Add the onions, carrots, and celery. Saute for 10 minutes until the vegetables are nice and roasty and fragrant. Add the wine slowly - it should give a little sizzle and get all the browned bits off the bottom. Add the lentils, potatoes, and broth. Tie the bay leaf, parsley, and thyme together and toss in the pot (the reason for tying is so you can easily remove them at the end - I actually wrapped mine up in a stalk of celery so it would be contained a bit better). Simmer for 30-45 minutes, stirring occasionally, adding more broth as necessary so the lentils are just barely covered in liquid. When the lentils and potatoes are soft, gently mash the potatoes against the side of the pot with the back of the wooden spoon to make the mixture creamy. Remove the tied herbs; add the half and half and spinach. Stir to incorporate. Season with salt and pepper (season, taste, adjust, repeat). Serve each serving with a drizzle of good olive oil and a splash of red wine vinegar, per Jamie Oliver's (and my) recommendation.
Easy Skillet Chicken Cacciatore Planned for Supper on Sunday, December 3, 2017 Source: reciperunner.com Prep 15 min Cook 15 min Total 30 min Yields 4 servings originally 4 servings Serving: 4 4 boneless skinless chicken breasts 1 teaspoon olive oil 1 clove garlic minced 1 teaspoon fresh thyme minced 1 teaspoon fresh rosemary minced 1 4 teaspoon kosher salt 1 4 teaspoon black pepper 2 teaspoons olive oil 1 2 a yellow onion sliced Course: Main Course Amount Per Serving Calories: 1824. Fat: 23.27 g 1 2 a red bell pepper sliced 1 2 a yellow bell pepper sliced 8 ounces cremini mushrooms sliced 1 2 teaspoon crushed red pepper flakes Kosher salt and black pepper to taste 1 2 cup white wine 1 2 cup fresh basil chopped 1 4 cup fresh flat leaf parsley chopped 2 teaspoons fresh thyme chopped 15 ounce can crushed tomatoes Freshly grated parmesan cheese for topping the chicken In a small bowl combine all of the chicken ingredients and rub evenly all over the 4 chicken breasts. Heat a large skillet over medium high heat. Spray the skillet with cooking spray and add the chicken to the pan. Cook the chicken for about 2 minutes per side then remove it from the skillet and onto a plate, the chicken will not be cooked through at this point. Add 2 teaspoons of olive oil to the skillet swirling to coat it. Add the sliced onion, peppers, mushrooms, crushed red pepper flakes, salt and pepper to the skillet and sautè for about 3-4 minutes until the vegetables start to soften.
Add in the wine and cook for another minute or until the liquid reduces by about half. Stir in a half of the basil, parsley and thyme then pour in the crushed tomatoes. Stir everything together until combined then place the chicken breasts back in the skillet and coat them with the sauce. Reduce the heat, cover and simmer for about 10-15 minutes or until the chicken is cooked through. Sprinkle the remaining herbs and shredded parmesan cheese over the top and serve. Serve on 1/2 cup to 1 cup cooked whole grain pasta and serve with a side salad or steamed vegetables.
Orange and cheese Planned for Snacks on Sunday, December 3, 2017 Serving: 1 1 orange 1.5 oz cheese
Apple Pie Energy Bites Planned for Snacks on Sunday, December 3, 2017 Source: www.alittlenutrition.com Prep 10 min Cook 30 min Total 40 min Course: Desserts Serving: 24 2 cup large flake oats cooks in 4-5 mins, dry 1 cup natural peanut butter 1 2 cup applesauce unsweetened 1 medium apple grated 1 tsp vanilla extract 1 2 tsp cinnamon ground 2 tbsp maple syrup 100% Place all ingredients into a food processor. Pluse until ingredients combined. Using a tablespoon, spoon out dough, and roll it into 24 balls. Place in the fridge for 30 mins to set.
Cheater's Power Salad Planned for Lunch on Monday, December 4, 2017 Source: pinchofyum.com Prep 5 min Cook 15 min Total 20 min Yields 2-4 originally 2-4 Serving: 4 Cheater's Power Salad - kale, cabbage, avocado, green onion, cilantro, black beans, crispy onions, tortilla strips, chicken, and BBQ ranch dressing, made from a salad mix! I KNOW. perfect for easy lunches! Course: Salad Amount Per Serving Calories: 416 Fat: 20.4 g Cholesterol: 46.4 mg Sodium: 725 mg Sugar: 7.1 g Carbohydrate: 36.5 g Fiber: 13.6 g Protein: 22.9 g 1 bag southwestern salad mix - Dole Chopped BBQ Ranch Salad Kit is THE BEST. Hands down. 1 can black beans drained and rinsed 1 avocado cubed shredded chicken quinoa, or other protein of choice Cook the chicken (or other protein). I like shredded chicken, so I usually opt for cooking one pound of chicken breasts in the Instant Pot (15 minutes) or slow cooker (3-4 hours) with a jar of salsa or some taco seasoning. Toss your salad ingredients together. YUM YUM YUM. First, let me give you the perks of dis lil power salad. Kale. Cilantro. Green onion. Cabbage. Shredded chicken (or your choice of protein). Black beans. Avocado. Tortilla strips and crispy onions. BBQ ranch dressing.
Chopped Thai Salad with Sesame Garlic Dressing Planned for Supper on Monday, December 4, 2017 Source: pinchofyum.com Prep 20 min Cook 5 min Total 25 min Yields 6 originally 6 Serving: 6 This Chopped Thai Salad with Sesame Garlic Dressing is THE BEST! A rainbow of Course: Salad power veggies with a yummy homemade dressing. Amount Per Serving Calories: 381 Fat: 27.9 g 1 3 cup canola oil Cholesterol: 0 mg 3 cloves garlic peeled Sodium: 295.8 mg Sugar: 12.4 g 3 tablespoons low sodium soy sauce Carbohydrate: 25.9 g 2 tablespoons water Fiber: 5.4 g 2 tablespoons white distilled vinegar Protein: 11.8 g 2 tablespoons honey 1 tablespoon sesame oil 1 tablespoon lemongrass paste (ginger would also work) lime juice a squeeze of 16 ounces frozen shelled edamame 5-6 cups baby kale 3 large carrots 2 bell peppers (1 red 1 yellow) 1 cup cilantro leaves 3 green onions 3 4 cup cashews (if you can find them Trader Joe's Thai Lime and Chili Cashews are the bomb) Puree all the dressing ingredients in a food processor until smooth. Taste and adjust to fit your preferences. Transfer to a dressing jar and rinse the food processor out for use later. Cook the edamame by boiling it for 3-5 minutes in a pot of boiling water. Drain and allow it to cool. Meanwhile, slice up the kale, carrots, peppers, cilantro leaves, and green onions into thin strips or shreds. Place the cooked edamame in the food processor and pulse 5 times to get a minced texture. Transfer to a bowl and repeat the same process for the cashews. Toss the kale, carrots, peppers, cilantro, green onions, edamame, and cashews together until well combined. Drizzle with the dressing, toss gently a few times, and serve immediately.
Korean BBQ Steak Bowls with Spicy Sesame Dressing Planned for Supper on Monday, December 4, 2017 Source: pinchofyum.com Prep 20 min Cook 10 min Total 30 min Yields 3-4 originally 3-4 Serving: 4 Korean BBQ Steak Bowls! Featuring Korean BBQ steak, bell peppers, scallions, greens, wonton strips, a spicy sesame ginger dressing. 2 3 cup low sodium soy sauce Course: Main Course Amount Per Serving Calories: 250 Fat: 7.7 g Cholesterol: 66.9 mg Sodium: 373.7 mg Sugar: 12.1 g Carbohydrate: 15.4 g Fiber: 1.7 g Protein: 26.7 g 1 4 cup mirin 1 tablespoon crushed ginger or fresh minced 1 tablespoon toasted sesame oil 2-3 tablespoons brown sugar 1-2 tablespoons sambal oelek (spicy chili paste) 5 cloves garlic 1 lb. top sirloin steak cut into very thin pieces 2 bell peppers (red and yellow) spiralized or cut into strips 2 handfuls spinach wonton strips scallions, and sesame seeds for topping Pulse the dressing ingredients in a food processor until smooth. Place the steak in a bag and cover with enough dressing to coat. Refrigerate for 1-2 hours (now would be a good time to prep all other veggies). Heat a very heavy pan over high heat. Pull the steak out of the sauce and discard remaining sauce. Add the steak to the pan with a little oil if necessary depending on what type of pan you are using. It should sizzle! Let the steak sit for 1-2 minutes to get a golden brown sear, flip if necessary, or just remove from the pan and let it finish cooking on a plate. How long you cook the meat for is dependent on how well-done you want your steak, but just keep it mind that it cooks quickly because it's sliced very thinly. Toss all the veggies and steak together with enough dressing to coat (you will likely have extra - save it in the fridge for another round). Throw in the wontons and scallions just before serving.
Apple and Peanut Butter Sandwiches Planned for Snacks on Monday, December 4, 2017 Source: www.alli-n-son.com Serving: 1 1 apple 2 tbsp peanut butter Thinly slice the apples, with or with the skin, about 1/4" thick. Using a small sharp knife, cut out the seeds in each slice. Top one apple slice with peanut butter. Top with another slice of apple Additions: Top with Craisins Drizzle with honey
Spicy Instant Pot Carrot Soup Planned for Lunch on Tuesday, December 5, 2017 Source: pinchofyum.com Prep 10 min Cook 20 min Total 30 min Yields 4-6 originally 4-6 Serving: 6 Curry-like spicy carrot soup made with 7 easy ingredients - in the Instant Pot if you want. Extremely smooth and velvety, and bonus: it's super healthy. 8-10 large carrots peeled and chopped coarsely 1 onion chopped 3 cloves garlic peeled 1 14-ounce can coconut milk 1 1 2 cups chicken or veggie broth Course: Soup Amount Per Serving Calories: 327 Fat: 26.7 g Cholesterol: 1.9 mg Sodium: 493.4 mg Sugar: 8.4 g Carbohydrate: 19.5 g Fiber: 4.3 g Protein: 7.9 g 1 4 cup peanut butter 1 tablespoon red curry paste salt to taste cilantro and peanuts for topping STOVETOP INSTRUCTIONS: Saute the onions and garlic with a little bit of oil until soft. Add the carrots, coconut milk, broth, and curry paste. Simmer until carrots are soft. Add peanut butter and stir until melted. Run through the blender until smooth; season generously with salt, top with peanuts and cilantro. INSTANT POT INSTRUCTIONS(affiliate link): Place all ingredients in the Instant Pot and set for 15 minutes. When done, let everything cool for a few minutes, then run the mixture through the blender until smooth; season generously with salt, top with peanuts and cilantro.
Air-popped popcorn and almonds Planned for Snacks on Tuesday, December 5, 2017 Serving: 1 3 cup air popped popcorn 1 4 cup raw almonds
Best Easy Italian Pasta Salad Planned for Lunch on Wednesday, December 6, 2017 Source: pinchofyum.com Prep 30 min Total 30 min Course: Salad Yields 10+ - this yields more than 15 cups (!!) originally 10+ - this yields more than 15 cups (!!) Serving: 15 1 lb. pasta such as fusilli penne, or rotini (we use DeLallo whole wheat pasta! so yum.) 8 ounces fresh mozzarella cheese balls cut in half 1 lb. summer sausage or salami, cut into chunks 3 cups cherry tomatoes cut in half 3 4 cup black olives sliced 1 4 cup minced fresh parsley sliced red onion crumbled feta cheese, pepperoncini (optional) 1 1 2 cups Italian dressing (see notes) Cook pasta according to package directions. Allow to cool slightly (and maybe toss with a little oil to prevent sticking). Toss all ingredients together! TOLD YOU IT WAS SO EASY. Keep in the fridge for 2-3 days. I think it actually tastes best the day AFTER you make it.
Moroccan-Spiced Chickpea Glow Bowl Planned for Supper on Wednesday, December 6, 2017 Source: pinchofyum.com Prep 10 min Cook 20 min Total 30 min Course: Main Course Yields 6 originally 6 Serving: 6 Detox Moroccan Chickpea Glow Bowl: clean eating meets comfort food! vegetarian / vegan. 1 tablespoon olive oil 1 4 cup chopped onion 1 clove garlic minced 1 tablespoon each - chili powder and cumin 1 teaspoon each - turmeric and garam masala 1 teaspoon sea salt dash each -cinnamon and cayenne (to taste) 2 14-ounce cans chickpeas 2 14-ounce cans fire roasted diced tomatoes cucumbers couscous mint parsley, cilantro yogurt or hummus olive oil lemon juice toasted pita wedges Heat the olive oil in a large skillet over medium heat. Add the onion; saute until soft. Add the garlic, spices, salt, and chickpeas - stir until very fragrant. Add the tomatoes (undrained) and simmer for 20 minutes while you prep the other ingredients. Chop the cucumber, cook the couscous, and mince the herbs. Arrange bowls with desired amounts of all ingredients. Voila!
Hummus and Veggies Planned for Snacks on Wednesday, December 6, 2017 Serving: 1 1-2 cups Raw Veggies 1 2 cup prepared hummus
Pumpkin Pie Protein Smoothie Bowl Planned for Breakfast on Thursday, December 7, 2017 Source: www.abbeyskitchen.com Prep 5 min Cook 10 min Total 15 min Yields 1 originally 1 Course: Beverages Serving: 1 1 4 cup skim milk 1 4 cup plain 0% Greek yogurt 1 2 frozen banana diced 1 2 cup pumpkin puree 1 scoop vanilla protein powder 1 2 tsp pumpkin pie spice Pumpkin seeds Hemp hearts Sliced red apple Freeze dried apple pieces Sprinkle Pumpkin pie spice In a blender or food processor, puree together the milk, yogurt, banana, pumpkin, protein powder and pumpkin pie spice until smooth, then pour into bowl. Decorate the top of your smoothie bowl with pumpkin seeds, hemp hearts, sliced red apple, freeze dried apple pieces and pumpkin pie spice. Enjoy!
Banana & Hard Boiled Egg Planned for Snacks on Thursday, December 7, 2017 Source: thelittlehoneybee.com Serving: 1 1 Hard boiled egg 1 small banana (or 1/2 cup)
Spicy Chicken Sweet Potato Meal Prep Magic Bowls Planned for Lunch on Friday, December 8, 2017 Source: pinchofyum.com Prep 15 min Cook 30 min Total 45 min Yields 8 originally 8 Serving: 8 Spicy Chicken and Sweet Potato Meal Prep Magic! 3 big sheet pans + 45 minutes = healthy meals for a week! 2 lbs. boneless skinless chicken breasts cut into small pieces 3 tablespoons spicy seasoning mix* olive oil a few tablespoons of 3 sweet potatoes peeled and diced 5-6 cups broccoli florets (broccolini FTW) coarse sea salt and freshly cracked pepper avocado / hummus / lemon juice / chives / olive oil for serving Course: Main Course Amount Per Serving Calories: 222 Fat: 4.9 g Cholesterol: 82.7 mg Sodium: 326.9 mg Sugar: 3.3 g Carbohydrate: 15.3 g Fiber: 3.3 g Protein: 28 g Preheat the oven to 425 degrees. Toss the chicken pieces with the spices and a quick stream of olive oil. Stir to combine; store in the fridge for about 30 minutes while you prep other ingredients. Arrange the vegetables on their own sheet pans (preferably ones with edges to catch drips, etc.). Drizzle with olive oil and sprinkle generously with salt. Arrange the chicken on a separate sheet pan. Bake all ingredients for 12-15 minutes. Remove the broccoli and chicken. Stir sweet potatoes and roast another 15 minutes or so. Done! Divide your servings out into containers and be happy you have meal starters ready for the week! :D
Sun Dried Tomato Chicken Florentine Pasta Planned for Supper on Friday, December 8, 2017 Source: pinchofyum.com Prep 5 min Cook 25 min Total 30 min Yields 6 large servings originally 6 large servings Serving: 6 Sun Dried Tomato Chicken Florentine Pasta - a 30 minute recipe with a sun dried tomato cream sauce, chicken, ziti, and Mozzarella cheese. 8 ounces ziti or other pasta 1 tablespoon butter 1 lb. chicken cut into bite sized pieces 1 tablespoon all purpose seasoning mix for the chicken 1 4 teaspoon cayenne Course: Main Course Amount Per Serving Calories: 406 Fat: 11.2 g Cholesterol: 83.8 mg Sodium: 705.8 mg Sugar: 5.7 g Carbohydrate: 43.7 g Fiber: 4.1 g Protein: 33.7 g 1 7-ounce jar DeLallo sun dried tomatoes drained 3 cloves garlic 1 2 cup half and half 1 1 2 cups whole milk 1 2 cup chicken broth 1 1 2 cups Mozzarella cheese 1 2 teaspoon salt 2 cups spinach Cook the pasta according to package directions. Drain and set aside. Heat the butter in a skillet over medium high heat. Add the chicken and sprinkle with the seasoning and the cayenne. Saute until the chicken is cooked through. Drain the oil from the sun dried tomatoes. Chop into smaller pieces if you want. Add them to the pan with the garlic and saute for a few minutes, until fragrant. You will probably still get some of the oil from the sun dried tomatoes - that's okay. Add the half and half, milk, chicken broth, and Mozzarella cheese. Stir until the sauce is smooth and bubbly and the cheese is melted. It should start to thicken up slightly. Stir in the cooked pasta and spinach - the spinach will start to cook down almost immediately. If needed, add extra water or broth or milk to the sauce to thin it out, or add more cheese to thicken slightly. Be sure to stir for a full 4-5 minutes to really thicken.