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Unstuck - Menu Plan Part 4


Italian Sausage Frittata

(Feed Me Phoebe)


2 tablespoons olive oil divided

½ pound hot Italian chicken or turkey sausage casings removed

1 small sweet onion halved and thinly sliced

1 orange pepper thinly sliced

1 red pepper thinly sliced

1 teaspoon sea salt divided

8 large eggs

2 teaspoons fresh oregano leaves


Preheat the broiler.

In a large (15-inch) oven-proof skillet, heat 1 tablespoon of the oil. Cook the sausage over high heat, breaking it apart with your spatula into 1-inch pieces (or smaller), until browned, about 5 minutes. Remove to a plate.

Add the remaining oil to the skillet. Sauté the onion and peppers over medium heat, scrapping up any brown bits from the bottom of the pan, until very soft and caramelized, about 10 minutes.

Meanwhile, in a large mixing bowl, beat the eggs with 1/2 teaspoon salt until the yolk and whites are very well combined.

Add the sausage back to the pan and stir to combine. Season the mixture with the remaining ½ teaspoon salt and arrange the veggies in an even layer. Reduce the heat to low and pour the eggs over the sausage and vegetables, making sure the pan is evenly coated with eggs. Cook until the sides are set and there’s just a shallow layer of uncooked eggs on the top, about 5 minutes.

Sprinkle the oregano over the top, if using, and transfer the pan to the broiler. Cook for 2 minutes, until the top is cooked and beginning to lightly brown. Remove from the oven and allow the frittata to sit in the pan for at least 5 minutes before slicing. Cut into wedges and serve warm alongside a simple salad as breakfast, lunch, or dinner.

Chocolate and PB Smoothie Bowl:



- 1 frozen banana

- cup almond milk

- 2 tablespoons peanut butter

- 2 tablespoons cacao powder

- 1 scoop of protein powder For toppings (optional): - ½ banana, sliced

- Peanut butter, to drizzle

- Chia seeds


  1. Combine bananas, almond milk, peanut butter, cacao powder, and protein powder in a blender. Puree until completely smooth – the mixture should be thick. Add a touch more liquid if necessary to get it to blend completely smooth.

  2. Transfer to a bowl and all of your favorite toppings. Serve immediately, and enjoy!


No Mayo Avocado Tuna Melt

(Domestic Superhero)


2 slices whole wheat/grain bread

1 can Solid White Albacore, strained

1/2 avocado sliced

1 pinch sea salt

1 pinch black pepper

1 medium tomato sliced

2 leaves red leaf lettuce

1 slices havarti cheese (or other white cheese)

1 TBSP butter


In a medium bowl, add tuna, avocado, salt, and pepper; mix using a fork until completely combined.

Make your sandwiches: Place a slice of bread on the bottom and then layer cheese, tuna mixture, tomatoes, lettuce, and another slice of cheese. Top with remaining bread slices.

Spread butter on outside slices of bread.

Using a large skillet heated over medium heat; add sandwiches (butter side down), and cook for 3-4 minutes, or until bread is lightly browned. Flip and cook for 2-3 minutes or until bread is browned (usually the 2nd side takes a shorter amount of time to cook).

Remove from the skillet and let rest for 2-3 minutes. Using a serrated knife, slice the sandwiches down the middle and serve immediately.

Protein Bento Box



1 hard boiled egg, peeled and cut into half

3-4 ounces of roasted turkey or chicken, nitrate free

2 oz. cheese chunks

1/4 cup raw cashews

1/3 cup cooked edamame


  1. Arrange all the ingredients in an airtight container and refrigerate for up to 3 days.


Instant Pot Buffalo Chicken Stuffed Sweet Potatoes



3 medium chicken breasts about 1 pound 5 oz, see note if using precooked chicken

4 large or 8 small sweet potatoes

Hot sauce

Bolthouse Ranch Dressing (optional)


  1. Place ½ cup of water in the bottom of the instant pot. Place sweet potatoes in instant pot and cook for 8 minutes.

  2. Remove, clean out pot and add a cup of water in the instant pot.

  3. Add chicken and cook for 20 minutes.

  4. Remove chicken and shred.

  5. Place shredded chicken in sweet potatoes.

  6. Drizzle hot sauce and ranch dressing over chicken.

*If you do not have an instant pot, you can bake chicken and sweet potatoes in the oven.

Lemon Basil and Garlic Salmon Sheet Pan

(Jenn) Serves 4-6


1-2lb Salmon, fresh or frozen. If frozen, thaw before placing on a sheet pan.

1 tsp dried basil

½ lemon, juiced

3 garlic cloves, diced

Salt and pepper to taste

Brussel Sprouts and Sweet Potatoes:

2lbs sweet potatoes, cubed

1 package of brussel sprouts, sliced in half

2-3 TBS. Olive oil

2 tsp Italian seasoning

2-3 garlic cloves, diced - depending on how much you like garlic. I LOVE it! Salt and pepper


  1. Preheat the oven to 400 degrees.

  2. Place salmon on a greased 9x13 sheet pan.

  3. In a small bowl, mix basil, lemon juice, garlic and salt and pepper. Brush over salmon.

  4. Place sweet potatoes and brussel sprouts in a medium size bowl.

  5. In a small bowl mix olive oil, Italian seasoning, garlic, salt and pepper.

  6. Pour mixture over sweet potatoes and brussel sprouts and mix well.

  7. Place sweet potatoes and brussels around the salmon on the sheet pan.

  8. Bake for 20-25 minutes.

Crispy Black Bean Tacos


Makes 4 servings


1 15-ounce can black beans, drained

1/2 teaspoon ground cumin

5 teaspoons olive oil, divided

1 tablespoon fresh lime juice

2 cups coleslaw mix

2 green onions, chopped

1/3 cup chopped fresh cilantro

4 white or yellow corn tortillas

1/3 cup crumbled feta cheese

Bottled chipotle hot sauce or other hot sauce


  1. Place beans and cumin in small bowl; partially mash. Mix 2 teaspoons olive oil and lime juice in medium bowl; add coleslaw, green onions, and cilantro and toss to coat. Season slaw to taste with salt and pepper.

  2. Heat 3 teaspoons olive oil in large nonstick skillet over medium-high heat. Add tortillas in single layer. Spoon 1/4 of bean mixture onto half of each tortilla; cook 1 minute. Fold tacos in half. Cook until golden brown, about 1 minute per side. Fill tacos with feta and slaw. Pass hot sauce alongside.

Slow Cooker Quinoa Chicken Chili



1 cup quinoa, rinsed

1 (28 oz) can crushed tomatoes

1 (14 oz) can diced tomatoes with green chilies (Rotel)

2 (16 oz) can black bean

1 (15 oz) corn, drained

2 1/2-3 cup chicken stock

2 large chicken breasts

1 large bell pepper, seeded and chopped

1 tsp minced onion

1 tsp garlic

1 tsp cumin

1 tsp crushed red pepper

1 tsp chili powder (taco seasoning is good too)


Place everything in a 6 qt slow cooker and cook for 5-7 hours on low. Remove chicken, shred it and return to the slow cooker. Keep warm until ready to serve. Garnish with cheese or sour cream.

Veggie Lavash Pizza



Joseph’s Lavash, 1 package

1 jar of marinara sauce

¼ cup of mozzarella cheese

Fresh veggies of your choice: peppers, onions, broccoli, spinach, etc.


Preheat the oven to 400. Lightly rub olive oil over Lavash bread, place on a pan and bake for 5 minutes.

Remove, spread 1-2 Tbsp marinara over lavash, add cheese and toppings.

Place in the oven for 8-10 minutes or mozzarella is slightly brown.



(Vivian Schemper) Makes 9-10 balls


• ½ cup hazelnuts, chopped (+ extra for coating)

• 2 tablespoons of maple syrup

• ¼ cup creamy unsweetened almond butter

• 2 tablespoons of milk (I used unsweetened macadamia milk)

• ¼ cup of unsweetened cocoa powder


Add all ingredients into a food processor and blend until a dough forms. Grab some of the mixture and form it into a ball (about the size of a ping pong ball). Do this until you run out of dough – should make about 9-10 balls. Roll truffles in crushed/chopped hazelnuts to coat. Place balls in the freezer for 30 minutes. Keep truffles chilled in an airtight container.


I bought a bag of whole hazelnuts and chopped them (ground them up a bit) using a food processor. From there, I measured ½ cup out for this recipe and whatever was leftover I used for coating.

To get the recipes, access the PDF below.

Happy Eating!

Unstuck menu plan 4
Download PDF • 309KB


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