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/