One thing I hear too often is.. “I love food too much to follow a meal plan”⠀
..people 😂 a meal plan is all about FOOD.⠀
1. The plan I follow is whatever I make it - just need to get a certain amount of servings from each food group. I still pick what I make for supper, I’m just learning how to make things differently to skip the extras and add more 👩🍳 goods!
2. Creating a meal plan doesn’t mean you eat less food 😍🙌🏼 I eat MORE food now than I ever did before.
3. I don’t believe in meal programs that force you to say goodbye to your favorite foods. Even if that’s cheeseburgers, ice cream, chocolate, whatever! Moderation is 🔑key. Following an unrealistic plan sets you up to fail.⠀
I found this guide & started sharing it because of how it’s impacted my lifestyle💃🏼, not because it magically transformed me into a strict only-health-foods-for-dinner kind of person.⠀
Anyone who knows me knows I’m a SUCKER for sweets 🍫 & obsessed with Mexican food 🌮- don’t for one second think I will ever give those things up.⠀
This program has given me clean meal ideas, helped us eat more home cooked meals, and I FEEL a difference in my everyday life.⠀
Need some help in the nutrition department? New ideas from a group of people on the same mission to get healthy & feel great? I was there too & I’m telling you - this is a game changer!⠀
Drop a 🙋🏼♀️ & let’s chat!
One pan chicken and rice 😊
You will need :
2 boneless, skinless chicken breasts, chopped into 1 in pieces
1 cup rice
3 cups chicken broth
About 1/2 cup chopped broccoli
About 1 cup chopped mushrooms
3 cloves minced garlic
1 tbsp lemon juice
2 tsp parsley
Pink Himalayan salt, and fresh ground black pepper, to taste
Put chicken and broth in large pan and simmer on medium-high for about 10 min
Add spices, and add rice. Gently stir til everything is evenly dispersed
Cover and simmer for 10 min
Add veggies and cover again, simmering for an additional 10 min
And you're done 😊
Goals lately: healthy, hearty, easy meals for under $100 a week. Here’s a one pan chicken dinner I have marinating for dinners next week! Leftover tomatoes and peppers from last week, and all I needed to pick up was the chicken thighs! (I’ll also roast up some bacon, sweet potatoes, and apples later when I pop this in the oven!) Ingredients: organic chicken thighs, garlic, 2 organic red onions, 1 red pepper, 1 yellow pepper, 2 green heirloom tomatoes, fresh rosemary, olive oil, balsamic vinegar, salt, and pepper! 🐓 🌶 🍅
So easy to make Giada's #chickenpiccata dairy free. Just substitute dairy free butter in. When making for kids I cut the chicken into smaller pieces before cooking. Prevents having to cut 4 plates of chicken while watching my dinner get cold! I also add cooked pasta to the pan after chicken is cooked and removed (add smart balance, olive oil, salt & pepper. I serve the chicken over the pasta and people who want cheese add it. Easy one pan dinner 🎯. Slide for recipe
‼️LISTEN UP‼️ Eating healthy doesn’t mean you have to be a gourmet chef! My life has been so crazy and hectic lately but this healthy dinner was so effortless! I sliced up some bell peppers, baby carrots and tomatoes. Tossed them in some evoo and threw them in the oven along side of some chicken breast! One pan and I’m done! Quick is always what I’m going for! Lately I’ve been clocked IN work by 6am! By the time I get the kids from school, homework done, dinner served and both of them bathed I’m ready for bed myself! Whew, I’m tired just typing all that!
one pan wonder 👩🏼🍳
cooked some shrimp with grass fed butter, cayenne pepper, salt & pep. Added broccoli, asparagus, mushrooms 😍, yellow peppers & kale. Sautéed with vegetables seasoning, garlic, red chilli flakes .
and that’s dinner 💃🏻.
1 919:39 PM Oct 15, 2018
This dish right here is just another perk you’ll get when you finally commit to my online health and wellness community! •
In 21 days you lose 5-15 pounds, get a workout regimen that fits your fitness level (did I mention you can take it anywhere?!), customized meal plans and grocery lists, an amazing group of girls that lift each other up! I mean honestly, the list goes on and on! I am forever thankful for this opportunity to not only make myself a better person but help other women on their journey to being the best them possible! •
It’s never too late to make an investment into yourself! I promise to be there ever step of the way. Just send that message, you won’t regret it! •
Swipe for the recipe!!!
|| One Pan Sausage & Peppers || In my last post I mentioned the picture above, the precut veggies and let me tell you they are a lifesaver! I got three good size meals with leftovers out of one box. Highly suggest! Saves time on having to cut and seed your own veggies. Anyways one pan sausage and peppers is another one of my favorites! Brown the sausage over medium high heat in some oil and once brown, remove to a paper towel lined plate and then throw in the veggies. After the veggies start to soften, throw the sausage back in to incorporate all the flavors. I added in some cheese for a little creaminess and boom, I had two meals worth of food for work. Well.. three meals because I ended up eating some as soon as it was cooled off!! 🔹
🍋L E M O N C H I C K E N🍋
🍋this one pan meal is a firm favourite in our house
🍋it’s delicious, nourishing & versatile🍋
🍋add whatever veggies are in season, play around with herbs & spices and serve with wilted or steamed greens, minty peas, a crunchy salad, rice, cauliflower rice, quinoa...🍋
🔸Sauté an onion in butter or ghee in a large roasting pan 🔸Toss 8-10 organic chicken drumsticks (skin on) in some honey, paprika & salt, then brown the chicken with the onions
🔸Add a cup of chicken bone broth/stock, a couple of chopped carrots & potatoes, garlic or other root veg
🔸Season with cumin & freshly grated turmeric (or chilli, rosemary etc)
🔸Cut up lemon and wedge between the drumsticks
🔸Cook at 180 for an hour🍋
A lot of people struggle with eating clean throughout the week because of busyness, work, etc.
The easiest way to stay on track for me is to plan out my meals before the week begins.
I love food and I love to cook, but not everyone does so keeping it simple is key!
One pan dinners are awesome if you are short on time and also make for easy clean up.
Another one of my tricks when meal prepping is to cut up veggies put them in a casserole dish with spices olive oil and into the fridge they go.
That way all I have to do later in the week is pop the pan in the oven!
⚡️This zucchini bake was so easy to make and so delicious!⚡️
2 medium zucchini sliced
1/4 cup chèvre goat cheese
2 tablespoons olive oil
Salt n pepper to taste
Cover with tin foil and bake at 350 for about 15 min remove tinfoil bring the oven up to 400 for another 5 min or until top is slightly browned💚💚💚
1 365:13 PM Aug 30, 2018
Whether you prefer to eat mac and cheese as your comfort food, easy weeknight meal or a midnight snack after a crazy night 🍺, it's a hit with everyone. Especially if it's a no boil baked mac and cheese like this one cooked in the June Oven. #nomess#onepanmeals🧀
One pan Tandorri Chicken and Veggies 🥒🥕🍗 Anti-inflammatory
High in protein and fiber
Filled with micronutrients 🥒🥕🍗 #jagnutrition#feedthebeast#cleaneats#onepandinners#iifymandmicros 🥒🥕🍗
8 Servings- Original- 382g/serving
Veggie Ingredients @wholefoods
2 tbsp oil
4 cloves garlic (minced)
2 head cauliflower
2 sweet potato
2 c peas
2 small red onion
4 Chicken Breasts (cut in 1in)
4 tbsp greek yogurt
2 tbsp oil
2 tbsp lemon juice
4 cloves garlic (minced)
2 tsp turmeric
2 tsp paprika
2 tsp garam masala
1 tsp cumin
1 tsp dried ginger
1 tsp salt
Aloo Gobi Spice @simplyorganicfoods
1 tsp curry
1 tsp coriander
1/2 tsp turmeric
1/2 tsp cumin
1/2 tsp dried ginger
1/2 tsp salt
Preheat Oven 400
Mix cauliflower/potatoes + gobi spice, oil, garlic
Place on sheet, bake 15mins, remove from oven
Mix chicken + marinade in bowl (sit 10-15mins)
Add red onion, peas to cauliflower
Add chicken to baking sheet, bake 15mins
Divide in Meal Prep Bowls
3 207:21 PM Aug 16, 2018
Something a little different from #keatsfarnorthkitchen A one pan, bolognese thing! Sauce from scratch and pasta cooked in the same pan. Came out a treat and great comfort food for the cool tropical nights. Best of all, it’s gluten free for the boy. If the proof of the pudding is in the eating then this pudding was a knockout! I couldn’t stop eating!!!
We're in the full swing of baseball season and that means it's nachos time! Whenever I go to a baseball game, my Achilles heel is a plate full of cheesy gooey nachos. Luckily with the June Oven, I can make nachos any time I want, which means I can just eat the nachos and skip the baseball game, right?
3 546:02 PM Jul 31, 2018
2 299:18 AM Jul 28, 2018
One pan creamy Spinach, Chicken, Artichoke 🍃🍽️ You will need: 2 boneless skinless chicken breasts
2 cups raw spinach, packed and lightly chopped
1 diced roma tomatoes
1/2 diced red onion
1 can(fresh if you got it)artichoke hearts, chopped
1 cup vegetable broth
1/2 cup almond milk
2 tbsp butter
1 tbsp flour
1 tbsp tomato paste
3 cloves finely chopped garlic
Parsley, oregano, salt and pepper
Cut the chicken breasts in halves and coat in the tomato paste and 2 cloves garlic
Pour vegetable broth in skillet and simmer, add in chicken, and all the other spices
Simmer until done(165 degrees internally)
Remove chicken and place aside
Keep the broth simmering, add butter and whisk until melted, then gradually sprinkle in flour until you see it thicken to a consistency you like
Gradually add the almond milk, still whisking
Once done, throw in all the veggies and stir well, cover for a couple minutes
Turn off heat and add chicken back in
Thaaaat's it 💁🍽️ #spinach#chicken#artichoke#healthyfood#onepandinners#yummy
0 31:07 AM Jul 27, 2018
Sweet and Spicy Stir-fry | Stir-fry is probably the meal I have prepared the most for myself. My dad taught me his method and recipe before I went off to college and for years it has been my go-to for a quick, flavorful meal. Someday I will share his recipe, but last night I tried a new one to switch it up and it was delicious! Here’s what you need:
2 boneless, skinless chicken breasts or 5-6 breast tenderloins, cut into bite-size cubes
1 red bell pepper, thinly sliced
2 whole carrots, peeled and thinly sliced into rounds
1 1/4 cups of fresh pineapple chunks
1/2 cup of teriyaki sauce
2 tbsp of sriracha
1 tbsp of honey
1/2 tsp of chinese five spice
1 tbsp of coconut oil
1 tbsp of low sodium soy sauce
2 green onions, thinly sliced
1. In a small bowl, stir together teriyaki sauce, sriracha, honey and chinese five spice. Set aside.
2. In a large skillet or wok, cook the chicken in coconut oil and soy sauce until slightly browned. Remove from pan and set aside.
3. In the same skillet, add the red pepper, carrot, and pineapple and cook on medium high for 7-9 minutes.
4. Reduce the heat to medium and add the chicken and sauce mixture to the pan. Cook for 2-3 minutes.
5. Top with green onions and serve with rice or by itself! Makes two servings.
If you’re not a fan of spicy food, just omit the sriracha. This dish is packed with flavor and I hope you’ll give it a try. Happy cooking! 😊
Roasted chicken with lemon and garlic 🍗 This is for when you’re craving juicy roasted chicken with crispy skin, but you don’t have the time or energy to deal with a whole chicken. (This takes longer than 30 min of cook time, but it’s still super simple and easy.)
Mix together a quarter cup of olive oil, the juice of 2 lemons, 4 cloves of chopped garlic, a couple teaspoons of brown sugar, sea salt, and fresh cracked pepper in a large bowl. Add about 3 pounds of bone-in, skin-on chicken thighs and legs and marinate for about 30 min if possible (no big deal if you don’t have time to let it sit, it’ll still be good). Put a layer of lemon slices on the bottom of a cast iron skillet, lay the chicken skin-side down, roast at 375 for 25 min, then turn the chicken skin-side up. Now this part is important - pat the chicken skin with a paper towel to dry, and add a generous amount of kosher salt and fresh cracked pepper. This will allow the skin to get perfectly browned and crispy! Roast for another 25 min or so until cooked through. Don’t rush it though, this is almost impossible to mess up. The dark meat will stay unbelievably juicy so it’s worth waiting for the skin to get deliciously browned and crispy. Let it cool for a bit, highly recommend eating with your fingers. #chickenskinforthewin
6 445:25 PM Jul 11, 2018
My go to dinners are one pan dinners.
They involve a protein - usually cut up chicken or turkey sausage and veggies.
If you are eating carbs at dinner throw on butternut squash or cut up sweet potatoes.
I spray the pan with olive oil and add spices of choice - Trader Joe’s has the best selection of peppers in grinders. I’m loving the lemon pepper.
375-400 degrees for 25-30 minutes Done.
Earlier this week was sausage and squash.
Last night chicken, asparagus and cherry tomatoes with balsamic vinegar. #onepandinners#busymomdinners#workingwoman#workingmomlife#fitnessover50#instagramover50#easydinners
So next time I would leave the American cheese off and just use cheddar. Otherwise, this was really good! Bacon cheeseburger pasta in one pan. Only downside was Oscar wouldn't touch it 😂
1 1611:01 PM Oct 18, 2017
Here we go with meal two from #onepandinners . Greek-style stuffed bell peppers in the slow cooker. The recipe called for precooked rice and I decided to just cook some that I had on hand. Technically that makes this a 2 pan dinner, but that's on me. Check back in 3-4 hrs! @testkitchen