Week Menu For Four, Food List, Recipes, and All

Monday


Breakfast

Egg sandwiches with sliced oranges

Ingredients:

  • 4 eggs (one per sandwich)
  • 4 whole-grain English muffins
  • Cheddar cheese, sliced or shredded
  • 1 tomato (one slice per sandwich)
  • lettuce
  • 2 oranges (slice up and serve as a side)

Instructions: Crack each egg and add gently to an oiled or nonstick pan over medium heat. Cook until the whites have turned opaque. Gently place a spatula underneath, flip the eggs, and cook for another minute or so.

While the eggs are cooking, cut the English muffins in half and toast them until golden brown. Add the egg, cheese, tomato, and lettuce to one half, then place the other half on top and serve.

Tip: It’s easy to expand this recipe to yield more servings. Simply add additional eggs and English muffins as needed.

Lunch

Lettuce wraps with milk

Ingredients:

  • Bibb lettuce
  • 2 bell peppers, sliced
  • matchstick carrots
  • 2 avocados
  • 1 block (350 grams) of extra firm tofu
  • 1 teaspoon of mayonnaise, sriracha, or other condiments as desired
  • 1 cup (240 mL) of cow’s milk or soy milk per person

Instructions: Slice the tofu, peppers, carrots, and avocado. On a large lettuce leaf, add the mayonnaise and other condiments. Next, add the vegetables and tofu, though try not to add too many ingredients to each leaf. Finally, tightly roll the lettuce leaf with the ingredients inside.

Note: Cooking the tofu is optional. Tofu can safely be eaten from the package. If you choose to cook it, add it to a lightly oiled pan and fry until golden brown.

Tip: For a fun family event, prepare all the ingredients and place them on a serving platter. Allow your family members to prepare their own wraps. You can also swap out the tofu for chicken or turkey slices.

Snack

Sliced apples and peanut butter

Ingredients:

  • 4 apples, sliced
  • 2 tablespoons (32 grams) of peanut butter per person

Dinner

Rotisserie chicken with roasted vegetables

Ingredients:

  • store-bought rotisserie chicken
  • Yukon Gold potatoes, chopped
  • carrots, sliced
  • 1 cup (175 grams) of broccoli, chopped
  • 1 onion, diced
  • 3 tablespoons (45 mL) of olive oil
  • 2 tablespoons (30 mL) of balsamic vinegar
  • 1 teaspoon (5 mL) of Dijon mustard
  • 2 garlic cloves, minced
  • salt, pepper, and pepper flakes to taste

Instructions: Preheat the oven to 375°F (190°C). In a bowl, mix the olive oil, balsamic vinegar, Dijon mustard, garlic, and spices. Place the vegetables on a baking pan and drizzle them with this mixture, then bake them for 40 minutes or until crispy and tender. Serve with chicken.

Tip: Refrigerate the leftover chicken for tomorrow.

Tuesday

Breakfast

Oatmeal with fruit

Ingredients:

  • 4 instant packets of plain oatmeal
  • 2 cups (142 grams) of frozen berries
  • 3 tablespoons (30 grams) of hemp seeds (optional)
  • a handful of chopped walnuts (optional)
  • brown sugar (to taste)
  • 1 cup (240 mL) of milk or soy milk per person

Instructions: Cook instant oatmeal in a large pot using water or milk as the base, following packet instructions for measurements. Just before it’s ready, mix in the frozen berries. Serve with 1 cup (240 mL) of milk or soy milk.

Lunch

Chicken sandwiches with tomato soup

Ingredients:

  • leftover chicken (from the day before) or sliced deli chicken
  • 4 whole grain ciabatta buns
  • lettuce, torn
  • 1 tomato, sliced
  • Cheddar cheese
  • mayonnaise, mustard, or other condiments as desired
  • 2 cans (10 ounces or 294 mL) of low sodium tomato soup

Instructions: Follow the directions on the tomato soup package, which may require stovetop cooking. For additional protein, use milk or soy milk instead of water.

Tip: You can let your family members make their own sandwiches. If you don’t have leftover chicken from Monday, use sliced deli chicken instead.

Snack

Hummus and sliced veggies

Ingredients:

  • 1 large English cucumber, sliced
  • 1 bell pepper, sliced
  • 1 package of hummus

Tip: To get your kids involved, let them choose the type of vegetables.

Dinner

Vegetarian tacos

Ingredients:

  • 4–6 soft- or hard-shell tacos
  • 1 can (19 ounces or 540 grams) of black beans, rinsed well
  • Cheddar cheese, grated
  • 1 tomato, diced
  • 1 onion, diced
  • lettuce, shredded
  • salsa
  • sour cream
  • taco seasoning

Instructions: Cook the black beans in a lightly oiled pan with taco seasoning. For additional protein, use plain Greek yogurt instead of sour cream.

Wednesday

Breakfast

Cheerios with fruit

Ingredients:

  • 1 cup (27 grams) of plain Cheerios (or similar brand)
  • 1 cup (240 mL) of cow’s milk or soy milk
  • 1 banana, sliced (per person)

Tip: While you can use other types of milk, soy and dairy milk have the highest protein content.

Lunch

Egg salad sandwiches with grapes

Ingredients:

  • 8 slices of whole wheat bread
  • 6 hard boiled eggs
  • 3 tablespoons (45 mL) of store-bought or homemade mayonnaise
  • 1–2 teaspoons (5–10 mL) of Dijon mustard
  • 4 lettuce leaves
  • salt and pepper to taste
  • 1 cup (151 grams) of grapes per person

Instructions: Peel the hard-boiled eggs and cut them into quarters. In a medium-sized bowl, add the eggs, mayonnaise, Dijon mustard, salt, and pepper. Using a fork, mix the eggs and condiments. Make sandwiches using the whole wheat bread and lettuce.

Snack

Air-popped popcorn with drizzled dark chocolate

Ingredients:

  • 1/2 cup (96 grams) of popcorn kernels
  • 1 cup (175 grams) of dark chocolate chips, melted

Tip: If you don’t own an air popper, simply add 2–3 tablespoons (30–45 mL) of olive or coconut oil to a large pot, then the popcorn kernels. Place a lid on top and cook until almost all of the kernels have stopped popping. Watch it carefully to avoid burning.

Dinner

Pasta with tomato sauce, ground turkey, and veggies

Ingredients:

  • 1 package (900 grams) of macaroni or rotini noodles
  • 1 jar (15 ounces or 443 mL) of tomato sauce
  • 1 green bell pepper, chopped
  • 1 onion, chopped
  • 1 cup (175 grams) of broccoli, chopped
  • 1 pound (454 grams) of lean ground turkey
  • Parmesan cheese, to taste

Instructions: While the pasta is cooking, add ground turkey to a large pan and cook it over medium heat. Prepare the vegetables and add them to the pan. Pour in the tomato sauce near the end. Drain the noodles, add the sauce, and serve.

Tip: Make an extra batch of noodles or save extras for leftovers tomorrow.ADVERTISEMENTHave you tried supplements?

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Thursday

Breakfast

Whole wheat bagel with peanut butter and banana

Ingredients:

  • 4 whole wheat bagels
  • 1–2 tablespoons (16–32 grams) of peanut butter
  • 4 bananas

Tip: Give your kids a glass of cow’s milk or soy milk for additional protein.

Lunch

Pasta salad

Ingredients:

  • 4–6 cups (630–960 grams) of cooked, leftover pasta
  • 1 medium red onion, chopped
  • 1 English cucumber, chopped
  • 1 cup (150 grams) of cherry tomatoes, halved
  • 1/2 cup (73 grams) of black olives, pitted and halved
  • 3 garlic cloves, minced
  • 4 ounces (113 grams) of feta cheese, crumbled
  • 1/2 cup (125 mL) of olive oil
  • 3 tablespoons (45 mL) of red wine vinegar
  • 1/4 teaspoon of black pepper
  • 1/4 teaspoon of salt
  • 1 tablespoon (15 mL) orange or lemon juice
  • 1 teaspoon of honey
  • red pepper flakes (to taste)

Instructions: In a medium bowl, mix the olive oil, red wine vinegar, orange or lemon juice, honey, black pepper, salt, and red pepper flakes. Set aside. Prepare the veggies raw and stir them into the cooked pasta in a large bowl. Add dressing and stir well.

Snack

Boiled eggs and celery sticks

Ingredients:

  • 8 hard-boiled eggs
  • celery sticks, chopped

Dinner

Homemade burgers with french fries

Ingredients:

  • 1 pound (454 grams) of ground beef
  • 4 hamburger buns
  • 1 package (2.2 pounds or 1 kg) of cut french fries
  • Monterey Jack cheese slices
  • lettuce leaves
  • 1 tomato, sliced
  • 1 onion, sliced
  • several pickles, sliced
  • mayonnaise, mustard, relish, ketchup, vinegar, or other condiments as desired
  • salt, pepper, and other spices to taste

Instructions: Prepare 4 patties with the ground beef, salt, pepper, and other spices. Place them on a baking sheet and bake them at 425°F (218°C) for 15 minutes. Prepare the toppings and place them on a serving tray. Cook the french fries according to package instructions.

Tip: Allow your kids to choose their own toppings and dress their own burgers.

Friday

Breakfast

Cottage cheese with fruit

Ingredients:

  • 1 cup (210 grams) of cottage cheese per person
  • strawberries, sliced
  • blueberries
  • kiwi, sliced
  • drizzle of honey (optional)

Tip: Allow your kids to mix and match the fruit of their choice.

Lunch

Mini pizzas

Ingredients:

  • 4 whole wheat English muffins
  • 4 tablespoons (60 mL) of tomato sauce
  • 16 slices of pepperoni (or other protein)
  • 1 cup (56 grams) of shredded cheese
  • 1 tomato, thinly sliced
  • 1/4 of an onion, diced
  • 1 handful of baby spinach

Instructions: Preheat the oven to 375°F (190°C). Cut the English muffins in half, then add the tomato sauce, pepperoni, cheese, tomato, onion, and spinach. Bake for 10 minutes or until the cheese has melted.

Tip: To involve your children, allow them to assemble their own pizzas.

Snack

Fruit smoothie

Ingredients:

  • 1–2 cups (197–394 grams) of frozen berries
  • 1 banana
  • 1 cup (250 mL) of Greek yogurt
  • 1–2 cups (250–500 mL) of water
  • 3 tablespoons (30 grams) of hemp seeds (optional)

Instructions: In a blender, add the water and Greek yogurt. Next, add the remaining ingredients and blend until smooth.

Dinner

Tofu stir-fry

Ingredients:

  • 1 block (350 grams) of extra firm tofu, cubed
  • 2 cups (185 grams) of instant brown rice
  • 2 carrots, chopped
  • 1 cup (175 grams) of broccoli, chopped
  • 1 red pepper, sliced
  • 1 yellow onion, diced
  • 1–2 tablespoons (15–30 grams) of fresh ginger, peeled and minced
  • 3 cloves garlic, minced
  • 1–2 tablespoons (15–30 mL) of honey (or to taste)
  • 2 tablespoons (30 mL) of low sodium soy sauce
  • 1/4 cup (60 mL) of red wine vinegar or orange juice
  • 1/4 cup (60 ml) of sesame oil or vegetable oil

Instructions: Prepare the brown rice according to box instructions. While it’s cooking, slice the veggies and tofu and set them aside. To make the sauce, mix the ginger, garlic, honey, soy sauce, oil, and red wine vinegar or orange juice in a medium-sized bowl.

In a large, oiled skillet, cook the tofu until light brown. Remove from heat and place on a paper towel. Add the broccoli, pepper, onion, carrots, and 1/4 of the stir fry sauce to the skillet. Cook until tender, then add the cooked tofu, rice, and remaining sauce to the skillet.

Tip: You can use any leftover veggies in the stir fry to reduce food waste.

Saturday

Breakfast

Baked frittata

Ingredients:

  • 8 eggs
  • 1/2 cup (118 mL) of water
  • 1 cup (175 grams) of broccoli
  • 2 cups (60 grams) of baby spinach
  • 2 garlic cloves, minced
  • 1/2 cup (56 grams) of shredded cheese
  • 1 teaspoon of thyme
  • salt, pepper, and pepper flakes to taste

Instructions:

  1. Preheat the oven to 400°F (200°C).
  2. Whisk the eggs, water, and spices in a bowl.
  3. Lightly oil a large skillet, cast-iron pan, or oven-safe pan with cooking spray.
  4. While the oven is preheating, sauté the veggies in a skillet or pan over medium heat.
  5. After a few minutes, add the egg mixture to the pan. Cook for 1–2 minutes or until the bottom is cooked and the top is beginning to bubble.
  6. Sprinkle grated cheese on top.
  7. Bake it in the oven for 8–10 minutes or until done. To check, place a cake tester or knife in the center of the frittata. If the egg continues to run, leave it for another few minutes and retest.

Lunch

Peanut butter and jelly sandwiches with strawberries

Ingredients:

  • 8 slices of whole wheat bread
  • 1 tablespoon (15 mL) of peanut butter or nut-free butter
  • 1 tablespoon (15 mL) of jam
  • 1 cup (152 grams) of strawberries per person

Snack

Turkey roll-ups

Ingredients:

  • 8 mini soft-shell tortillas
  • 8 slices of turkey
  • 2 medium avocados (or a package of guacamole)
  • 1 cup (56 grams) of shredded cheese
  • 1 cup (30 grams) of baby spinach

Instructions: Lay tortilla shells flat and spread avocado or guacamole on top. Next, add one slice of turkey, baby spinach, and shredded cheese to each tortilla. Roll the tortilla tightly and cut in half.

Tip: To keep the roll-ups from falling apart, add a toothpick. Be sure to remove the toothpick before serving it to small children.

Dinner

Homemade chili

Ingredients:

  • 1 pound (454 grams) of ground beef
  • 1 can (19 ounces or 540 grams) red kidney beans, rinsed
  • 1 can (14 ounces or 400 grams) of stewed tomatoes
  • 1 jar (15 ounces or 443 mL) of tomato sauce
  • 1 yellow onion
  • 2 cups (475 mL) of low sodium beef broth
  • 1 tablespoon (15 grams) of chili powder
  • 1 teaspoon of garlic powder
  • 1 tablespoon (15 grams) cumin
  • 1/4 teaspoon of cayenne pepper (optional)
  • salt and pepper to taste
  • shredded cheese (optional as a garnish)

Instructions: In a large soup pot, sauté the onions in oil until translucent. Next, add the ground beef to the pot, breaking it apart with a wooden spoon. Cook until the meat has browned. Add all spices, tomato sauce, stewed tomatoes, and red kidney beans.

Next, add the broth and bring it to a bowl. Reduce the temperature to medium heat and cook for 30 minutes. Top with cheese if desired.

Sunday

Brunch

French toast and fruit

Ingredients:

  • 6–8 eggs
  • 8 slices of whole wheat bread
  • 1 teaspoon of cinnamon
  • 1 teaspoon of nutmeg
  • 1/2 teaspoon of vanilla extract
  • 1 cup (151 grams) of blackberries or strawberries, frozen or fresh
  • maple syrup (to taste)

Instructions: In a wide bowl, whisk the eggs, cinnamon, nutmeg, and vanilla extract until combined and fluffy. Oil a large skillet with butter or oil and bring it to medium heat. Place the bread into the egg mixture and coat each side. Fry both sides of the bread until golden brown.

Repeat this process until all the bread is cooked. Serve with fruit and maple syrup.

Tip: For an extra treat, top with whipped cream or powdered sugar.

Snack

Cheese, crackers, and grapes

Ingredients:

  • 5 whole grain crackers per person
  • 2 ounces (50 grams) of Cheddar cheese, sliced (per person)
  • 1/2 cup (50 grams) of grapes

Tip: Many crackers are made with refined flours, oils, and sugar. For a healthier option, select 100% whole grain crackers.

Dinner

Quesadillas

Ingredients:

  • 4 medium-sized soft-shell tortillas
  • 1 pound (454 grams) of boneless chicken breasts, sliced
  • 2 red bell peppers, sliced
  • 1/2 of a red onion, chopped
  • 1 avocado, sliced
  • 1 cup (56 grams) of Monterey Jack cheese, shredded
  • 1 cup (56 grams) of Cheddar cheese, shredded
  • 1 package of taco seasoning
  • salt and pepper to taste
  • olive oil, as needed
  • sour cream, as needed
  • salsa, as needed

Instructions: Preheat the oven to 375°F (190°C). In a large skillet, add the oil, peppers, and onion. Cook them for about 5 minutes. Add the chicken and spices and fry until completely cooked through and golden on the outside.

Place each tortilla shell on a baking tray. Add the cooked veggies and chicken to one side of the tortillas, then top with avocado and cheese. Fold the other side of the tortilla over. Bake for 10 minutes or until golden brown. Serve with sour cream and salsa.

Tip: For a vegetarian option, you can use black beans instead of chicken.

Shopping list

The following list can be used as a shopping guide to help you gather groceries for this 1-week meal plan. You may need to adjust the portions depending on the size and needs of your family.

Vegetables and fruit

  • 4 medium tomatoes
  • 1 package of cherry tomatoes
  • 1 bunch of celery
  • 1 package of baby spinach
  • 1 large head of Bibb lettuce
  • 2 oranges
  • 2 large English cucumbers
  • 1 large piece of ginger
  • 2 packages of strawberries
  • 1 package of blueberries
  • 1 package of blackberries
  • 2 kiwis
  • 6 bell peppers
  • 1 pack of matchstick carrots
  • 5 avocados
  • 1–2 heads of broccoli
  • 7 yellow onions
  • 2 red onions
  • 4 bulbs of garlic
  • 3 large carrots
  • 1 bag of Yukon Gold potatoes
  • 1 large bag of frozen berries
  • 1 bunch of bananas
  • 1 large bag of grapes
  • 1 jar of black olives
  • 1 jug (33 fluid ounces or 1 liter) of orange juice

Grains and carbs

  • 8 whole grain English muffins
  • 4 packets of plain, instant oatmeal
  • 1 bag of hemp seeds (optional)
  • 2 loaves of whole wheat bread
  • 1 package (900 grams) of macaroni or rotini noodles
  • 1 package of whole wheat bagels
  • 4 whole grain ciabatta buns
  • 1 package of hamburger buns
  • 1 package of instant brown rice
  • 1 package of mini soft tortillas
  • 1 package of medium-sized soft-shell tortillas
  • 1 box of whole grain crackers
  • 6 hard-shell tacos

Dairy

  • 2 dozen eggs
  • 2 blocks (450 grams) of Cheddar cheese
  • 1.5 gallons (6 liters) of cow’s or soy milk
  • 4 ounces (113 grams) of feta cheese
  • 1 package of Monterey Jack cheese slices
  • 24 ounces (650 grams) of cottage cheese
  • 24 ounces (650 grams) of Greek yogurt

Proteins

  • 2 blocks (500 grams) of extra firm tofu
  • 1 store-bought rotisserie chicken
  • 1 can (19 ounces or 540 grams) of black beans
  • 1 can (19 ounces or 540 grams) of red kidney beans
  • 1 pound (454 grams) of ground turkey
  • 2 pounds (900 grams) of ground beef
  • 1 pound (450 grams) of boneless chicken breasts
  • 1 package of pepperoni slices
  • 1 package of turkey slices

Canned and packaged items

  • 2 cans of low sodium tomato soup
  • 1 can (14 ounces or 400 grams) of stewed tomatoes
  • 2 jars (30 ounces or 890 mL) of tomato sauce
  • 1 bag of chopped walnuts (optional)
  • 1 package of hummus
  • 1 box of original, plain Cheerios (or similar brand)
  • 1/2 cup (96 grams) of popcorn kernels
  • 1 cup (175 grams) of dark chocolate chips
  • 1 jar of peanut butter
  • 1 jar of strawberry jam
  • 1 package (2.2 pounds or 1 kg) of cut french fries
  • 2 cups (500 mL) of low sodium beef broth

Pantry staples

Since these items are usually pantry staples, you may not need to buy them. Still, it’s best to review your pantry inventory before shopping.

  • olive oil
  • balsamic vinegar
  • red wine vinegar
  • Dijon mustard
  • mayonnaise
  • sriracha
  • salt
  • honey
  • pepper
  • thyme
  • soy sauce
  • sesame oil
  • vegetable oil
  • pepper flakes
  • brown sugar
  • salsa
  • sour cream
  • taco seasoning
  • Parmesan cheese
  • pickles
  • chili powder
  • garlic powder
  • cumin
  • cayenne pepper
  • cinnamon
  • nutmeg
  • vanilla extract
  • maple syrup

The bottom line

Coming up with a weeklong meal plan that meets the needs of your whole family can be tricky.

Notably, this 1-week meal plan provides your family with delicious, nutritious, and kid-friendly meals. Use the shopping list as a reference and adjust it based on your family’s needs and budget. When possible, involve your kids and other family members in cooking.

At the end of the week, ask your family members which meals they liked best. You can then revise this list or use it again for another week.

Written by Katey Davidson, MScFN, RD on April 8, 2020

Thank you for reading 🙂

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Dill Pickle Bread

a bowl of food on a table

Ingredients

  • 1/2 cup sour cream
  • 1/2 cup vegetable oil
  • 2 large eggs
  • 1 tablespoon granulated sugar
  • 1-3/4 cup all-purpose flour
  • 1-1/4 teaspoon baking powder
  • 3/4 teaspoon kosher salt
  • 2 tablespoons pickle juice (check out these other uses for pickle juice, too)
  • 1 cup diced pickles
  • 1 cup shredded sharp cheddar cheese (it’s best to grate your own cheese)
  • 4 tablespoons chopped fresh dill

Instructions

Step 1: Prep the loaf pan

Step 2: Make the batter

Mix the wet ingredients—sour cream, eggs, vegetable oil—together, then add the sugar. Whisk until evenly incorporated. Add flour, baking powder, salt and pickle juice to the mixture. Stir until combined.

Gently fold in the diced pickles, 1/2 cup of the shredded sharp cheddar cheese and the fresh dill. Pour the batter into the loaf pan and smooth the top over.a close up of food© Jennifer Schwarzkopf for Taste of Home

Step 3: Bake

Bake the loaf for 30-40 minutes, until the top begins to get a nice golden brown on top and a toothpick put in the center comes out dry and clean. Remove from the oven.

Step 4: Add the cheese

Set your oven on broil (high) and sprinkle the remaining cheese generously over the top of the loaf. Put the loaf back in the oven for another 3-5 minutes, until the top is a golden, bubbly, cheesy vision of tasty goodness!a piece of food© Jennifer Schwarzkopf for Taste of Home

Step 5: Cool

Allow the loaf to cool in the pan. Once cooled, cut into 1/2-inch slices and serve with softened butter. Enjoy!a piece of cake sitting on top of a paper box of food© Jennifer Schwarzkopf for Taste of Home

Initial Thoughts & Reaction

The dill pickle bread was delicious! It was dense, moist and full of pickle-y bursts of flavor.

However, the initial recipe needed a bit more oomph, in my opinion. As a result, I doubled the pickle juice, pickles, cheese and dill (which are reflected in the recipe above). I also slightly turned up the kosher salt. These changes made the bread even more delightful, with crisp pickle freshness in almost every bite.

I also made sure to specify sharp cheddar cheese—it adds even more body to the flavor. Finally, make sure you pick crispy, fresh, cold dill pickles. They give the best crunch. (I’m a Vlasic girl through and through and will sing their praises for eternity.

It’s said that Shakespeare wrote King Lear while in quarantine…and we, as a people, have crowdsourced baking dill pickle bread. #winning

The post I Tried Dill Pickle Bread—and Here’s What I Thought appeared first on Taste of Home.https://www.msn.com/en-us/foodanddrink/recipes/dill-pickle-bread-is-the-recipe-you-need-to-bake-asap/ar-BB13ugwM?ocid=msedgdhp

Thank you for reading 🙂

Easy Lunches, For Work or Home

Eggs

Eggs are so long-lasting in the fridge that we always seem to have some around. You can make a fancy egg sandwich. You can try a million different frittatas depending on your leftovers situation, or practice your omelet moves. You can fold boiled or steamed eggs into mashed feta and top a flatbread. You can scramble eggs with spinach or chile crunch or salsa.

Make lunch feel egg-stra special (sorry) by whipping up a Dutch Baby—it only takes 10 minutes of active work. Pair your eggs with roasted kale and a sprinkle of turmeric. Or put them in a spicy taco.

Eggs are the essential ingredient in this veggie-enhanced pasta carbonara, too. We’re guessing we’re not the only ones craving big bowls of pasta.

Sandwiches

Nutella being spread on bread grated cheese in background.
Nutella grilled cheese is crunchy and melty and warm and just the right mix of salty and sweet.Photo by Chelsea Kyle, Food Styling by Olivia Mack Anderson

If you’re looking for easy lunch ideas, grilled cheese is here for you. But you are also allowed to add soft-scrambled eggs. You should definitely consider gochujang if you have any in your fridge. Or salami and pickles. Or hot cherry peppers or kimchi. Seasoned mayo. Gruyere and caramelized onions. Tomatoes, once they’re good. And if you’re really getting into this eat-lunch-like-nobody’s-watching thing, there’s always Nutella Grilled Cheese.

Tacos

Sauté whatever vegetable or bean you have on hand in a nonstick skillet, then scramble in an egg. Add cheese if you want cheese. Transfer to a tortilla (I like to warm the tortilla directly on my gas burner, but be sure to watch carefully!) and top with hot sauce and/or salsa. Note: Before adding the egg, you may want to remove any greens like kale or spinach from the skillet and press out any liquid to avoid a soggy taco.

Cut last night’s leftovers into bite-sized pieces. Cooked chicken, grilled salmon, roasted broccoli, almost anything you’ve got, as long as it’s not, like, soup. Warm them up, wrap in a warmed tortilla, top with chopped cilantro if you have it and hot sauce if you like it.

Toast

Working from home is the time to get crazy with an open-faced sandwich on toast (or a rice cracker if you prefer.) Go savory with a smear of hummus, butter or vegan butter (we like this one), or avocado. That’s your creamy layer. Then, add whatever vegetables you have: chopped up pickled vegetables, leftover roasted veggies, a pile of spinach, whatever. Sometimes I put a chopped egg on top or a bit of smoked fish. The final step is a sprinkle of salt, red pepper flakes, hot sauce, or toasted seeds. Or take all of these layers, but put them on a roasted or steamed sweet potato.

nut butter with bananas on a rice cake
Almond butter, but better.Photo by Alex Lau, Food Styling by Rebecca Jurkevich

Power butter. Need we say more? We will. Smear it on your toast, then eat. Or top with sliced fruit or coconut chips or even bacon.

Not sure how to eat tinned fish? Toast is your friend. Try mashed avocado with smoked paprika and smoked fish on toast. Or mix some smoked paprika into mayo with a squeeze of lemon and some chopped garlic. Spread on toast, top with tinned fish, some chopped olives if you have a jar, plus a drizzle of oil.

Beans and Greens

Right when you wake up before you even brush your teeth, stick a pound of dried beans—no soaking required, we promise!—in a dutch oven or heavy-bottomed pot. Add a roughly chopped onion, a few smashed cloves of garlic, a sprig or two of rosemary or thyme, a sprinkle of red pepper flakes (or whole chile de Arbol, if you have one lying around), a big pinch of salt, and a serious glug of olive oil. Cover with water, bring to a boil, then reduce to a simmer and let it cook with the lid on until lunchtime. Add a handful of torn kale for the last few minutes, to wilt into the brothy, bean mixture. If you’re feeling luxe, serve with a fried egg on top.

Hummus Bowl

Photo of Salad with Power Sprinkle.
Hummus isn’t just for dipping.Photo by Joseph De Leo, Food Styling by Anna Stockwell

Smear hummus (homemade or storebought) on a plate. Top with things. Oh, you want recipes? We could eat this one every day all week. But meat works too, or any kind of beans, or just a swoosh of extra tahini or olive oil or a sprinkle of sumac or anything green.

Grain Bowl

We like to do a little prep-ahead to make this an easy assembly job when it’s time for lunch, but if you don’t mind doing a little cooking in the background of your day’s work, go for it. First, make a big batch of quinoa or farro or any other grain situation. Store your cooked grains in the fridge if you’re not ready to eat. For toppings, consider a mix of textures and flavors, including something crunchy and raw and something more sturdy and cooked, like roasted or steamed sweet potatoes or carrots or just a drained can of beans. Yes, you can repurpose your leftovers here and heat the whole thing up. Top with a fried or 7-minute simmered egg, or a scoop of silken tofu. Then garnish, garnish, garnish. Do herbs. Do crispy shallots or chopped peanuts or sesame seeds. Do fermented stuff like pickles or kimchi or kraut. Do feta or Parm or cojita. Do sauce (green sauce, hot sauce, harissa, thinned tahini, spicy tahini, salsa, chipotle + mayo, All Day Every Day Yogurt Saucepeanut butter dressing, you get the idea.)

Anything that works as a grain bowl can also be a noodle bowl, though you may want to dress your noodles with the sauce first. We’re very in favor of ramen (have you tried these?) with ginger-scallion sauce, though we’ve been known to eat sesame noodles for days on end.

Popcorn Bowl

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Meet the best homemade popcorn of your life.Photo by Chelsea Kyle, Food Styling by Emily Johnsonhttps://www.healthline.com/

We won’t promise that it’ll keep you feeling great all afternoon long, but yes, you can just make movie-theater-style popcorn at home and eat a bowl full of it for lunch. And sometimes that’s what you need to do.


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Diabetic Lasagna Recipe

Diabetic Lasagna Recipe Prep Time 10 mins Cook Time 1 hr Total Time 1 hr 10 mins   This easy Diabetic Lasagna Recipe is delicious, hearty and healthy. Made with ground turkey and fat-free ricotta. Perfect for an easy weeknight dinner idea. Course: Entree Servings: servings Calories: 291 kcal Author: Tiffany Bendayan Ingredients

  • 1 1/2 lbs ground turkey breast
  • 1 large onion chopped
  • 2 cloves garlic minced
  • 28 oz can of crushed tomatoes with NO SALT ADDED
  • 3-4 leaves basil chopped
  • 1 teaspoon dried oregano
  • 9 sheets of Whole Wheat Lasagna Noodles
  • 15 oz fat-free ricotta cheese
  • 1 egg
  • 2 cups part skim mozzarella cheese shredded
  • 2 teaspoons olive oil
  • Salt + Pepper

Instructions

  1. Preheat oven to 350 degrees Fahrenheit
  2. Cook noodles according to package instructions*
  3. Drain and place in cold water to stop the cooking process
  4. In a large skillet, heat the olive oil
  5. Add the onions and saute until softened
  6. Add garlic, 1/2 teaspoon of oregano and half of the basil
  7. Add the ground turkey and cook while breaking up the big pieces into little ones
  8. Drain excess liquid and add salt and pepper
  9. Add the tomatoes and cook until the mixture starts boiling. Remove from heat
  10. In another bowl, mix the ricotta cheese, egg, salt, pepper and the other half of the basil
  11. Drain noodles
  12. Place 3 noodles in a 9×13″ rectangular baking pan in a way they cover the bottom of the pan
  13. Add 1/2 of the turkey mixture. Spread evenly
  14. Add 1/2 of the ricotta mixture. Spread evenly
  15. Sprinkle some cheese
  16. Cover with 3 more lasagna noodles
  17. Spread the remaining turkey mixture
  18. Spread the remaining ricotta mixture
  19. Sprinkle some more cheese
  20. Cover with 3 more lasagna noodles
  21. Sprinkle with remaining cheese and dried oregano
  22. Spray a piece of aluminum foil with nonstick spray
  23. Cover lasagna with foil
  24. Bake covered for 45 minutes
  25. Remove foil and bake for 10 minutes
  26. Broil for 2 more minutes or until the top is brown
  27. Remove from oven and let it rest for about 10 minutes before serving
  28. Enjoy!

Recipe Notes

*omit this step if using oven ready noodles Nutrition Facts Diabetic Lasagna Recipe Amount Per Serving (1 serving) Calories 291 Calories from Fat 54 % Daily Value*Fat 6g9%Saturated Fat 2g13%Cholesterol 74mg25%Sodium 437mg19%Potassium 492mg14%Carbohydrates 30g10%Fiber 1g4%Sugar 5g6%Protein 29g58%Vitamin A 325IU7%Vitamin C 8.3mg10%Calcium 299mg30%Iron 2.5mg14% * Percent Daily Values are based on a 2000 calorie diet.

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Did You Know?

Slide 2 of 79: Potatoes supply a big splurge of fast-releasing carbs that rapidly raise blood sugar levels and insulin in an unhealthy way, and could increase your diabetes risk. But vinegar has the effect of lowering the glycemic index (GI) of fries, which means those carbs get released over a more prolonged period, making them just that little bit healthier.

Vinegar on your fries makes them better for you

Potatoes supply a big splurge of fast-releasing carbs that rapidly raise blood sugar levels and insulin in an unhealthy way, and could increase your diabetes risk. But vinegar has the effect of lowering the glycemic index (GI) of fries, which means those carbs get released over a more prolonged period, making them just that little bit healthier.

Slide 3 of 79: As long as the honey has been heat pasteurized (and virtually all honey in the grocery store or supermarket has), and is sealed properly so moisture cannot be absorbed, it stays pretty much the same forever. In fact, 3,000-year-old pots of the sweet stuff have been found in the Egyptian pyramids.

Honey pretty much never goes off

As long as the honey has been heat pasteurized (and virtually all honey in the grocery store or supermarket has), and is sealed properly so moisture cannot be absorbed, it stays pretty much the same forever. In fact, 3,000-year-old pots of the sweet stuff have been found in the Egyptian pyramids.

Slide 4 of 79: Both contain around 10% sugar give or take a little bit. Obviously the juice is heathier as it’s a good source of vitamin C, which is important for healthy gums, skin and your immune system, plus folate, which helps make red blood cells and can fight tiredness and fatigue. Sticking to just one 150ml (5 fl oz) glass per day of the juice is recommended by nutritionists.

A glass of orange juice is almost as sugary as a glass of cola

Both contain around 10% sugar give or take a little bit. Obviously the juice is heathier as it’s a good source of vitamin C, which is important for healthy gums, skin and your immune system, plus folate, which helps make red blood cells and can fight tiredness and fatigue. Sticking to just one 150ml (5 fl oz) glass per day of the juice is recommended by nutritionists.

Slide 5 of 79: Gram for gram this is absolutely true – McCance and Widdowson's Composition of Foods (the official guide to the nutrients in food used in the UK), shows that 100g of almonds have 240mg of bone-building calcium, while semi-skimmed (2%) milk has 120mg per 100g (3.5oz). That said, we tend to drink milk in bigger quantities than we eat almonds (and the calcium from milk is easily absorbed), so the dairy option is a better source day-to-day.

Almonds have twice as much calcium as milk

Gram for gram this is absolutely true – McCance and Widdowson’s Composition of Foods (the official guide to the nutrients in food used in the UK), shows that 100g of almonds have 240mg of bone-building calcium, while semi-skimmed (2%) milk has 120mg per 100g (3.5oz). That said, we tend to drink milk in bigger quantities than we eat almonds (and the calcium from milk is easily absorbed), so the dairy option is a better source day-to-day.

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Detox Soups

Broccoli Detox Soup

Ingredients:

  • 2.5 cups broccoli florets
  • 3 celery stalks, finely diced
  • 1 onion, finely diced
  • 1 cup kale or spinach
  • 2 carrot, peeled and finely chopped
  • 2 cups vegetable or bone broth
  • ½ teaspoon sea salt
  • Juice of ½ lemon
  • 2 tablespoons coconut oil
  • 2 tablespoons collagen (optional)

Instructions:

First, heat the coconut oil in a pot, and then add the onion, celery sticks, and broccoli. Cook and stir occasionally for 5 minutes.

Add broth, let the soup boil and finally let it simmer for 5 minutes, until soft and blended.

Blend soup until it is even and thick.

Carrot Ginger Detox Soup Recipe

Ingredients

  • — 2 pounds carrots, chopped
  • — 2 onions, peeled and chopped
  • — 6 cups bone or vegetable broth
  • — 3 tablespoons fresh ginger, grated
  • — 3 garlic cloves, chopped
  • — 1 cup coconut milk
  • — Sea salt, black pepper and onion powder to taste
  • — 2 tablespoons ghee or coconut oil
  • — 2 tablespoons plain protein or collagen powder (optional)

Preparation:

  1. First, in a pan, combine carrots, broth, ginger and garlic. Bring mix to boil and afterwards let it simmer.
  2. Next, sauté onions in a pan and add ghee. Proceed until everything is caramel-like.
  3. Throw in broth mixture and onions in a blender and blend until everything is smooth and thick.
  4. Finally, add coconut milk and seasonings and stir well.

Red Lentil Detox Soup

Ingredients:

  • ¼ cup coconut oil, olive oil, or ghee
  • 2 large sweet potatoes, peeled and chopped
  • 1 apple, peeled and chopped
  • 1 small white onion, chopped
  • 2 large carrots, peeled and chopped
  • ½ cup red lentils, rinsed
  • ½ teaspoon ground cumin
  • ½ teaspoon chili powder
  • ½ teaspoon paprika
  • 4.5 cups bone or vegetable broth
  • 1-inch fresh ginger, peeled and minced
  • Sea salt and black pepper to taste
  • Coconut cream for topping, optional

Instructions:

  1. First, warm up oil on medium heat. In the pot, add chopped sweet potatoes, carrots, apple, and onion.
  2. Make sure the apples and vegetables are cooked until onions are crystallized, about 10 minutes.
  3. Add lentils, ginger, cumin, chili powder, paprika, and broth to the pot. Let the soup boil and then simmer until everything softens about half an hour.
  4. Blend soup until it is even and thick.
  5. Pour blend in the pot again. Let it simmer and add water if needed.
  6. Finally, season it well and finish with coconut cream to taste.

Sources:
theheartysoul.com

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