Valentine's Meal Plan: Week 2 February

2/8-14/16

Breakfast.......................... Lunch................................. Dinner............................... Snack

This next week I want to do Valentine themed foods. I know when you think of Valentine's day, you think of candy, but we are going to still stick with heart healthy choices (and maybe throw in some chocolate).

M Strawberry, Banana, Oatmeal Muffins /Heart Shaped PB&J Sandwich/ Spaghetti Squash Lasagna / Yogurt and Red Berry Parfait 

T Egg in a heart shaped hole/ Left over Lasagna /Honey Glazed Salmon w/ Citrus Avocado Salsa / Dark Chocolate covered Banana 

W Strawberry smoothie (with these home made lip straws) / Heart shaped Turkey and Cheese Sandwich / Roasted Chicken and Sweet Potatoes /Fruit salad cut into hearts

Th Heart Shaped French Toast Sprinkled w/ Cinnamon and Stevia/ Chicken Salad/ Thai Pizza in a heart shape / Heart shaped Cheese w/Grapes

F Cereal with heart shaped Strawberries/ Tomato Soup and heart shaped Grilled Cheese / Chicken Bruschetta/ Trail mix with dark chocolate chips

S Heart Shaped Turkey Bacon and Scrambled Eggs /Salmon Burgers / Hummus and homemade heart shaped Pita Chips

UBreakfast with Nana /Quiche / (I am going to bake an indulgent dessert since it's Valentine's Day, I just haven't decided yet)

Recipes

This week I am doing chicken and salmon (buy frozen if you can't find a good deal on fresh) as my proteins. 

Spaghetti Squash Lasagna

http://iheartvegetables.com/2015/08/21/spaghetti-squash-lasagna/

INGREDIENTS

• 1 medium spaghetti squash (about 3 cups cooked)
• 2 cups of marinara sauce
• ½ cup part skim ricotta cheese
• 1½ cups part skim shredded mozzarella
• Handful of fresh basil

Thai Pizza

http://www.iheartnaptime.net/thai-pizza-with-zucchini-and-pickled-onions/

INGREDIENTS

1/2 red onion, sliced thin
juice of 1 lime
salt and pepper
parchment paper
1 12-inch pizza dough
olive oil
1/3 or 1/2 cup Sweet Chili Sauce
1 and 1/2 cups mozzarella, divided
1 cup cooked chicken, shredded or cubed
1/2 small zucchini, sliced thin
1 very small carrot, shredded
1/4 or 1/3 cup cilantro, chopped

Greek Yogurt Chicken Salad

http://damndelicious.net/2012/11/07/lightened-up-greek-yogurt-chicken-salad-sandwich/

INGREDIENTS

• 1 pound cooked chicken breast, shredded
• 1/2 cup diced red onion
• 1/2 cup diced apple
• 2/3 cup grapes, halved
• 1/3 cup dried cranberries
• 1/4 cup sliced almonds
• 1/2 cup plain Greek yogurt
• 1 tablespoon freshly squeezed lemon juice, or more, to taste
• 1/2 teaspoon garlic powder
• Kosher salt and freshly ground black pepper
• 4 rolls ciabatta bread, toasted, for serving
• 
  

Roast Chicken over Sweet Potatoes

http://www.wholefoodrealfamilies.com/recipe/warm-spiced-roast-chicken-over-sweet-potatoes/

INGREDIENTS

1 whole chicken, cut into 8 pieces by your butcher
¼ cup olive oil plus more for coating sweet potatoes
¼ cup butter, melted half of a stick of butter
1 tsp garlic powder
1 tsp kosher salt
2 tsp paprika
1 tsp curry powder, mild
1 tsp cumin
4-6 whole sweet potatoes, washed, peeled and cut into cubes
1 small red onion, thinly sliced into strips
3 cloves garlic, minced
3 tsp fresh thyme
2 tbsp fresh parsley for garnishing

Salmon Burgers

http://fitmencook.com/ultimate-salmon-burgers/

INGREDIENTS

3/4 lb (340g) raw, wild caught salmon (bones removed)
1/3 cup (79 ml) wheat breadcrumbs
1 tablespoon garlic paste
1/2 tablespoon smoked paprika
Juice from 1/2 lemon
1 jalapeno (chopped, seeds removed)
1/4 cup (59 ml) green onion (chopped)
Pinch of sea salt & pepper
Garnish: cilantro
Spray coconut oil

Burger Options:

1 sprouted grain bun
1oz goat cheese
1 tablespoon Dijon mustard
red onion
lettuce
tomato slices

Honey Glazed Salmon w/ Citrus Avocado Salsa 

http://www.cookingclassy.com/2015/02/honey-glazed-salmon-citrus-avocado-salsa/

INGREDIENTS

Salmon
• 4 (6 oz) skinless salmon fillets
• 8 tsp honey, divided
• 8 tsp flour, divided
• 2 Tbsp olive oil
• Fine sea salt and freshly ground black pepper
Salsa
• 1 large hass avocado, peeled, cored and diced
• 1/3 cup chopped red onion (I like to run under cool water to remove harsh bite)
• 1 tsp orange zest
• 2 small navel oranges, peeled, segmented and diced*
• 1 tsp lime zest
• 2 Tbsp lime juice
• 1 cloves garlic, minced
• 3 Tbsp cilantro, chopped
• Fine sea salt and freshly ground black pepper

January Meal Plan Week 4

1/25-1/31

Breakfast.......................... Lunch................................. Dinner............................... Snack

I missed out on doing January, but I am happy to announce my son was born! If this month hadn't gotten away from me, I would have focused on healthy foods. I mean it's January and everyone is trying to diet and start off the year right, and I need to loose my pregnancy weight so I will use this last week for that.

M Oatmeal / Tuna stuffed avocado/ Pumpkin Veggie Burger/ Apple Chips

T Spinach, Mushroom, Feta, Omlet/ Left over burgers /Sweet Potato Sheppard's Pie/ Banana and Peanut Butter

W Orange smoothie / left over Sweet Potato Sheppard's Pie/ Spaghetti Squash Chow Mien w/ Chicken /Carrots and Hummus

Th Whole Wheat Waffle w/ Almond Butter and Jelly/Quinoa Pizza Bites/ Hummus Wrap with Ground Beef/ Cantaloupe

F Rice Crispies and Banana/ Minestrone Soup and Crackers / Sweet Potato, Black Bean, Chicken, in a Whole Wheat Wrap/ Applsauce

S Fun Fetti Pancakes and Turkey Bacon /Chickpea, Sweet Potato, Apple, Farro, Salad/Greek Yogurt

U Breakfast with Nana /Chicken and Quinoa Enchilada Bake / Orange

Recipes

This week I bought chicken and ground beef, I plan on making my beef stretch by mixing it with other ingredients, because it is expensive.

Pumpkin Veggie Burger

http://peasandcrayons.com/2015/10/chipotle-pumpkin-veggie-burgers.html

INGREDIENTS

1 TBSP ground flax seed

3 TBSP water

1 cup cannellini beans

1 cup pumpkin puree or squash

1 clove garlic, smashed/minced

½ cup chopped green onion

½ tsp garlic powder

½ tsp salt-free Italian seasoning blend

½ tsp paprika

¼ tsp salt

¼ tsp red pepper flakes

1 TBSP oil

1.5 cups oat flour

1-2 cups salad greens and/or micro greens

4 toasted buns [optional]

AVOCADO SMASH:

1 ripe avocado

⅛ tsp paprika

a pinch of salt

Spaghetti Squash Chow Mien

http://littlebitsof.com/2014/10/spaghetti-squash-chow-mein/

INGREDIENTS

( I am adding chicken to mine)

1 large spaghetti squash

cooked chicken

1/4 cup soy sauce

3 cloves garlic, minced

1 tablespoon brown sugar

2 teaspoons freshly grated ginger

1/4 teaspoon pepper

2 tablespoons olive oil

1 onion, diced

3 stalks celery, sliced diagonally

2 cups cole slaw mix (shredded cabbage and carrots)

Sweet Potato Sheppard's Pie

http://www.veganinsanity.com/recipes/sweet-potato-shepherds-pie/#.VqZ3bvkrLIU

( I am adding ground beef to mine, mixed in with the lentils)

4 medium sweet potatoes, peeled & chopped into small pieces

ground beef

1 tbsp extra virgin olive oil

½ cup diced celery

½ cup diced onions

1 large garlic clove, minced

½ cup diced carrots

4½ cups cooked lentils

2 cups diced tomatoes

2 tbsp soy sauce

2 tbsp milk

Salt & pepper to taste

paprika & fresh parsley, for garnish

Quinoa Pizza Bites

http://www.livewellbakeoften.com/2015/04/13/quinoa-pizza-bites/

INGREDIENTS

1 and ½ cups cooked quinoa

1 cup shredded mozzarella cheese

1 cup mini pepperonis (can substitute for sausage, or veggies)

¼ cup grated parmesan cheese

1 large egg

1 teaspoon Italian seasoning

½ teaspoon onion powder

½ teaspoon garlic powder

Humus Wrap

http://www.pancakewarriors.com/hummus-wrap/

INGREDIENTS

(I am adding ground beef to mine, mixed in with the quinoa)

2 collard green leaves (1 big and 1 small), large part of stem removed (or lettuce of your choice)

2 tbs. hummus

2 tbs. cooked quinoa

5-6 slices cucumber

¼ avocado, sliced

4-5 slices bell pepper

1 small beet, sliced thin

Black Bean and Sweat Potato Taco

http://spoonuniversity.com/cook/black-bean-and-butternut-squash-tacos/?utm_source=delish&utm_medium=referral&utm_campaign=content-partnerships

INGREDIENTS

( I am adding chicken to mine)

2 cups cubed butternut squash or sweet potatoes

1 cup black beans

1/3 package of Taco Mix Seasoning (or 1 teaspoon each cumin, cayenne, and paprika)

4 Whole Wheat tortillas

½ large tomato

1/3 avocado, cubed

1/2 lime (optional)

¼ cup cilantro (optional)

Salsa (optional)

Hot sauce (optional)

Chickpea, Sweet Potato, Apple, Farro, Salad

http://spoonuniversity.com/cook/chickpea-sweet-potato-and-apple-farro-salad/?utm_source=delish&utm_medium=referral&utm_campaign=content-partnerships
INGREDIENTS

( I am adding chicken to mine)

1 cup farro

1 cup peeled, cubed sweet potatoes or butternut squash

1 cup arugula

1/2 large apple, chopped

½ cup chickpeas

2-3 tablespoons olive oil (optional)

1/2 lemon

1 teaspoon cumin, cayenne, paprika, or taco seasoning (optional)

Salt and pepper, to taste

Chicken and Quinoa Enchilada Bake

http://theartofcomfortbaking.blogspot.com/2015/05/chicken-and-quinoa-enchilada-bake.html
INGREDIENTS

1 cup quinoa

1 cup cooked and shredded chicken

1 1/4 cup Homemade Enchilada Sauce (or 1 (10 oz) can store bought sauce)

1 (4.5 oz) can chopped green chiles, drained

1/2 cup corn kernels (frozen or canned)

1/2 cup black beans, drained and rinsed

2 tablespoons chopped fresh cilantro

1/2 teaspoon cumin

1/2 teaspoon chili powder

Sea salt and freshly ground black pepper

3/4 cup Mexican blend shredded cheese

1 Roma tomato

Tuna Stuffed Avacado

http://www.thestayathomechef.com/2015/04/healthy-tuna-stuffed-avocado.html

Minestrone Soup

http://www.littlespicejar.com/homemade-minestrone-soup-slow-cooker/

Apple Chips

http://deliciouslysprinkled.com/baked-apple-chips/