Wednesday, February 3, 2016

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
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

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

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
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
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 
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








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