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Marinated Steak & Potatoes

11/6/2023

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INGREDIENTS:

2 - 5 oz. Rib Eye Steaks
2 medium-sized potatoes
2 cups green beans
2 tsp butter
Cooking oil (avocado, vegetable, etc.)
Potato spices of choice (salt, pepper, potato slayer spice, garlic powder, paprika, etc.)

MARINADE INGREDIENTS:

1/3 cup soy sauce
1/4 cup red wine vinegar
1/3 cup olive oil
1 Tbsp. Worcestershire sauce
1 Tbsp. minced garlic
1 Tsp dry mustard powder
1/2 Tsp onion powder

DIRECTIONS:

In a small bowl, whisk together the marinade ingredients. Add steaks to a resealable zip lock bag and pour in the marinade. Marinate the steaks in the fridge for 2 hours or overnight.
Chop potatoes into wedges, toss in cooking oil and spices of choice. Bake in the oven for 35 minutes at 400F, flipping every 10 minutes.
Steam green beans for 5-7 minutes. Cook longer if you prefer them softer. Top green beans with butter, salt & pepper.
When the potatoes and green beans are almost ready, BBQ the steaks to your liking (3-10 minutes).

MAKES 2 SERVINGS.

BBQ some extra streaks for a quick and easy steak taco lunch tomorrow (just leave the extra steaks slightly undercooked so you can pan fry them without overcooking them)

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Chickpea Teriyaki stir-fry

11/6/2023

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INGREDIENTS:

1/2 cup of dried chickpeas.
2 tbsp. cooking oil (avocado or canola) OR butter
1/2 medium onion (thinly sliced)
2 garlic cloves (minced)
1 inch ginger (minced)
1/4 cup broccoli florets
1/4 cup carrots (thinly sliced)
1/4 cup green beans
1/4 cup mushrooms (quartered)
1/4 cup red peppers (thinly sliced)
1 cup spinach
2 packets of Udon noodles
2 tbsp. Teriyaki Sauce
1 tbsp. Soya Sauce
1 tbsp. of 100% pure maple syrup

DIRECTIONS:

The night before, cover dried chickpeas in a container with hot water and place in the fridge.
Strain chickpeas and put them in a pot of fresh water. Boil them on high for 20-30 minutes while you prepare the rest of the stir fry.
Heat avocado oil in a large, non-stick skillet on medium-low heat and fry onions for 2 minutes.
Add red pepper, green beans, carrots, garlic, and ginger and sauté for 3 minutes.
Add broccoli florets and sauté for 2 minutes.
Add mushrooms and sauté for 1 minute.
Add spinach and cooked chickpeas and sauté for 1 minute (or until wilted).
Add Udon noodles and mix well to combine will vegetables
Add soya sauce to the stir fry and mix again.
Add teriyaki sauce and maple syrup and stir until everything is combined. \
Cover with a lid and simmer on low heat for 2-3 minutes.
Serve hot with chop sticks!

SERVES 2 PEOPLE

You can swap out Udon noodles for Basmati rice. Simply prepare the rice separately and put the stir fry vegetables on top of the rice.
If you don't have 100% pure maple syrup, you can use 1/2 tbsp. of brown sugar instead.
You can use canned chickpeas instead of dried chickpeas.

Swap out chickpeas for chicken, beef or shrimp if you want a meal with more protein.

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POWER OATMEAL BOWL

11/6/2023

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INGREDIENTS:

1/3 cup oat flakes
1 scoop protein powder
½ tbsp. seeds of choice (chia, hemp)
1 tbsp. shredded unsweetened coconut
¾ cup berries of choice (blueberries, strawberries, blackberries, raspberries)
1 tbsp. nuts of choice (almonds, pecans, walnuts, macadamia, etc.)
½ cup mill of choice (1%, 2%, almond, soy, rice, etc.)
¼ tsp cinnamon

DIRECTIONS:

Combine dry oatmeal flakes with ½ cup of boiling water and stir.
Add 1 scoop of protein powder and up to ½ cup of almond milk until everything is combined (use less milk if you prefer a thicker oatmeal)
Top with fruit, nuts, seeds, cinnamon, and shredded coconut.

If you don't have protein powder, serve oatmeal with a side of Greek Yogurt (1 cup packs 10g of protein)
Use fruit in season to save money and ensure your buying organic and local.

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Homemade pizza

11/6/2023

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INGREDIENTS:

1 pizza crust, pita or wrap of choice
Pizza sauce (homemade or store bought)
Meat of choice (chicken, bacon, ham, pepperoni, sausage, ground beef, etc.)
Cheese of choice (mozzarella, quesillo, Monterey Jack, Feta, Parmesan)
Veggies of choice (mushroom, red onion, cherry tomato, bell peppers, jalapenos, spinach, olies, sundried tomato, caramelized onions, zucchini, garlic)
Fruit of choice (pineapple, avocado)
Herbs of choice (basil, arugula, oregano, rosemary, pesto)

DIRECTIONS:

Preheat oven to 400 degrees.
Assemble each pita with desired toppings and bake at 400 degrees for 10-15 minutes or until cheese is melted and crust is crispy

Homemade pizza is a really simple meal when you don't have a lot of time to prepare dinner, so keep pizza sauce and large tortilla shells stocked in your pantry for busy nights. Then you can easily throw together a pizza with dinner leftovers and whatever vegetables and cheese you have left in the fridge. Here are some pizza combinations to try.

Tropical Chicken

Chicken
Caramelized Onion
Jalapeno
Pineapple
Quesillo

Simple Margherita

Cherry Tomato
Basil
Mozzarella
Pesto

Deluxe Pepperoni

Pepperoni
Mushroom
Green Pepper
Black Olives
Mozzarella

Limit yourself to 2 slices and serve with a side salad if you're trying to lose weight.

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One-Pan Roasted Chicken, Broccoli & Sweet Potatoe

11/6/2023

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INGREDIENTS:

4 – 4oz chicken breasts (pounded thin)
2 tbsp. taco seasoning (or chili powder)
3 cloves garlic (minced)
1 tbsp. lemon juice (or lime)
2 cups sweet potatoes (diced)
6 cups broccoli florets
4 tsp olive oil
salt & pepper (to taste)

DIRECTIONS:

Preheat oven to 425F. Line a baking sheet with foil or parchment paper and set aside.
Mix 2 tsp olive oil, salt, pepper in a bowl with diced sweet potatoes. Then spread on a baking sheet and bake for 15 minutes.
While the sweet potatoes are baking, combine the chicken, seasoning, garlic, olive oil, and lemon juice in a large mixing bowl. Mix until the chicken is fully coated with spices.
Remove sweet potatoes from the oven and add chicken and broccoli to the same pan (keep sweet potatoes in the pan). If the pan is too small, split them into two pans.
Drizzle the broccoli with 2 tsp olive oil and salt & pepper. Return sheet pan to the oven and bake another 15 minutes or until the chicken is cooked through.
Turn on the broiler to high and broil for 2-3 minutes or until the chicken is golden.

SERVES 4 PEOPLE.

Use leftover chicken to make a Greek Chicken Salad, Chicken Caesar Salad Wrap, or Pita Pizza for lunch tomorrow.

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Breakfast Parfait

11/6/2023

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INGREDIENTS:

1 cup Greek yogurt OR 1% cottage cheese
1 tbsp. ground flaxseed OR chia seeds
¼ cup granola of choice (low sugar recommended)
½ banana
½ cup berries of choice (blueberries, blackberries, strawberries, raspberries)
½ tsp. cinnamon

DIRECTIONS:

Place yogurt/cottage cheese in bowl and top with fruit, granola, and seeds of choice

If you need more protein because you're building muscle, mix in 1 scoop of protein powder.
People who weight more than 150 pounds can increase the portion size by 25% for every additional 25 pounds you carry.

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Taco Lime Shrimp Salad

11/6/2023

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INGREDIENTS:

1 lb. shrimp
6 cups mixed greens
1 cup cucumber, sliced
1 cup red bell pepper
½ red onion, sliced
½ cup cherry tomatoes, halved
1 avocado, diced
1 jalapeno, sliced (optional)
¼ cup lime juice
1 tbsp. chili powder
½ tbsp. paprika
½ tsp. cumin powder
Sea salt and black pepper

DIRECTIONS:

In a bowl, combine chili powder, paprika, cumin, salt, pepper, and ¼ cup lime juice.
Place the shrimp in the chili mixture and marinate for 20 minutes.
Grill the shrimp until they turn pink (4 to 5 minutes per side).
In a salad bowl, combine the mixed greens, cucumber, peppers, tomatoes, avocado, red onion and shrimp.
Drizzle with salad dressing of your choice.

MAKES 3-4 SERVINGS.

Swap out shrimp for chicken or beef and mix up the vegetables to keep this salad interesting.
Use vinaigrette salad dressing instead of creamy salad dressing if you're trying to lose weight.

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breakfast burrito

11/6/2023

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INGREDIENTS:

2-3 scrambled eggs mixture (salt & pepper to taste)
1 wrap of choice (flour, corn, whole wheat, etc.)
¼ cup protein of choice (black beans, ham, bacon)
1 cup diced veggies for cooking (pepper, onion, mushroom, sundried tomato, zucchini, spinach, etc.)
½ oz. shredded cheese of choice (mozzarella, cheddar, feta, gouda, brie, etc.)
½ cup of fresh veggies (avocado, tomato, cucumber, sprouts, cilantro, basil, lettuce, etc.)
Sauce of choice (Salsa, Hot Sauce, Ketchup, Mayo, etc.)

DIRECTIONS:

Place ingredients of choice to be cooked in a frying pan with butter and cook over medium heat.
Add liquid scrambled eggs to the pan and stir continuously until eggs are almost fully cooked.
Add cheese of choice to the pan and combine until cheese is melted and eggs are fully cooked.
Add egg mixture to wrap of choice.
Place additional ingredients on top, wrap, and serve hot with sauces of choice.

Keep your mornings interesting by switching up the ingredients. Try one of the following:

MEXICAN BURRITO

Black beans
Monterey Jack cheese
Jalapeño Pepper
Onion
Avocado
Tomato
Cilantro

Serve with salsa and hot sauce.

WESTERN BURRITO

Ham
Mozzarella cheese
Green Pepper
Red Pepper
Onion
Mushroom

Serve with salsa or ketchup.

CRISPY BACON BURRITO

Bacon
Cheddar cheese
Sundried Tomato
Onion
Lettuce
Avocado
Basil

Serve with mayo or ketchup.

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Heart Healthy Buddha Bowl

11/6/2023

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MAIN INGREDIENTS:

1/3 cup rice (or other grain of choice)
½ cup vegetarian protein (edamame, chickpeas, black beans or tofu cubes)
1/4 cup tomatoes
1 cup spinach
2 tbsp. avocado
½ cup shaved carrot strips
½ cup thinly sliced cucumber
1/4 cup sprouts

SPICY MANGO SAUCE INGREDIENTS (OPTIONAL):

1 large ripe mango (about 1 cup chopped)
2 tbsp. lime juice
1 garlic clove
2 tsp sriracha
¼ tsp sea salt

DIRECTIONS:

Prepare sauce: Place all the ingredients into a small blender/food processor and puree until combined. Adjust seasoning to taste if needed.
Assemble the bowls: Place the rice in your bowl first and then top with fresh ingredients of your choice in a circular fashion. Drizzle with the sauce of your choice and enjoy!

When using soy products (edamame or Tofu) make sure they are NON-GMO.
Try swapping out the base, toppings, and dressing to make multiple buddha bowl creations. The starred* ingredients make another favorite buddha bowl of mine

Base (Pick One)

Rice*
Quinoa
Couscous
Romaine Lettuce

Protein (Pick One)

Edamame
Chickpeas*
Black beans
Tofu cubes
Lentils
Falafel
Chicken
Eggs
Fish

Toppings (Pick 5-10)

Sweet Potato*
Spinach*
Mushroom
Caramelized Onion*
Beets
Red Cabbage
Red Pepper
Broccoli
Tomato
Cucumber
Carrots
Avocado*
Green Onion*
Sprouts
Cilantro*
Nuts
Seeds*

Dressing (Pick One)

Teriyaki sauce
Soya sauce
Peanut sauce*
Spicy mango
Tahini sauce
Sweet chili sauce
Plum sauce
Salad dressing

Add chicken, boiled eggs, or fish if you want to increase your protein intake.
Use lettuce as your base to reduce calories if you're trying to lose weight.

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Healthy Tuna Sandwich

11/5/2023

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INGREDIENTS:

2 sliced whole wheat bread (toasted or regular)
¾ can of tuna
1 tbsp. mayonnaise
1 tbsp. sweet pickle relish
1-2 lettuce leaves
1-2 sliced tomatoes
Salt and freshly ground black pepper (to taste)
Optional: sprouts, corn, carrots, celery, minced garlic, onion, cucumber, red peppers, etc.

DIRECTIONS:
1. In a small mixing bowl break up the tuna with a fork. Add mayonnaise and relish and stir to combine. Season with salt and pepper, to taste.
2. Put tuna on bread and top with lettuce, tomatoes, and vegetables of choice.

Choose tuna in water, not tuna in oil for less calories.

Pair with a side salad to increase your vegetable intake for the day.

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<<Previous

Marinated Steak & Potatoes

Chickpea Teriyaki stir-fry

POWER OATMEAL BOWL

Homemade pizza

One-Pan Roasted Chicken, Broccoli & Sweet Potatoe

Breakfast Parfait

Taco Lime Shrimp Salad

breakfast burrito

Heart Healthy Buddha Bowl

Healthy Tuna Sandwich

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THANKS FOR VISITING!

​​“For God so loved the world, that he gave his only begotten Son, that whosoever believeth in him should not perish, but have everlasting life.”(John 3:16)

SITE LINKS

FEATURED ARTICLES

STAY IN TOUCH!

MEAL IDEAS

“For God so loved the world, that he gave his only begotten Son, that whosoever believeth in him should not perish, but have everlasting life.”

(John 3:16)