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Unstuck - Menu Plan Part 5




Breakfast:

Protein Waffles

(Jenn)

Ingredients:

1-2 Kashi or Kodiak Protein Waffle

1 TBSP peanut butter

3 strawberries

Lily’s dark chocolate chips


Directions:

  1. Cook waffles according to the package.

  2. Spread peanut butter on the waffle, place sliced strawberries and sprinkle chocolate chips on top.

Cocomango smoothie

(Jenn)

Ingredients:

2 cups frozen mango

1 cup coconut water

2 Tbls dried, unsweetened coconut

Zest and juice of one lime

1 scoop protein powder

1/2 tsp cardamom powder

Instructions:

Blend, smile and pretend you are at the beach.


Lunch:

Endurance Crackers with Avocado Egg Salad

(Jenn) Ingredients:

Crackers:

1⁄2 cup chia seeds

1⁄2 cup sunflower seeds

1⁄2 cup pepita or pumpkin seeds

1⁄2 cup sesame seeds

1 cup water

1⁄4 tsp salt

Sprinkle with garlic powder


Instructions:

  1. Preheat the oven to 325F and line a large baking sheet with parchment paper.

  2. In a bowl, mix the seeds together and then add the water and stir until combined.

  3. Spread the mixture onto the prepared baking sheet with the back of a spoon until it’s less than 1⁄4 inch thick. Not to worry if a couple parts become too thin, you can just patch them up. Season with salt and your favorite choice of seasoning.

  4. Bake for 30 min. Flip and back for another 30 minutes. Remove and break.



Egg, Avocado Salad:

Serves: 2

Ingredients:

8 large hard-boiled eggs, coarsely chopped

1 ripe medium avocado , slightly mashed

2 Tbsp fresh lemon juice

1⁄2 tsp sea salt (or Himalayan salt)

4 slices low-sodium sprouted whole-grain bread, toasted or enjoy with Endurance Crackers

Greens: spinach, kale, mixed greens, etc.


Directions:

  1. Combine eggs, avocado, lemon juice, and salt in a medium bowl; mix well.

  2. Spread 1⁄4 of egg mixture onto each slice of toast.

  3. Feel free to add greens of your choice.

Hummus Veggie Wraps

(Jenn)

Ingredients:

Wrap of your choice (whole wheat, flaxseed, lavash, spinach, etc)

1-2 TBSP hummus (of your choice)

1 cup of greens of your choice (spinach, romaine, kale)

½ - 1 cup additional vegetables (sprouts, shredded carrots, yellow peppers, tomato, cucumber, avocado - remember eat the colors of the rainbow!

1 TBSP Sunflower seeds

Italian dressing to drizzle


Instructions:

  1. On the wrap, spread hummus.

  2. Layer greens and vegetables of your choice.

  3. Sprinkle sunflower seeds.

  4. Drizzle dressing.

  5. Wrap tightly. Serve immediately. Add a cup of fresh fruit on the side.

Dinner:

Baked Chicken Parmesan Meatballs (adapted from Erin Eats Whole)

Ingredients:

1 lb ground chicken

1 egg

1/2 cup almond flour

1/2 cup grated parmesan cheese

3 cloves garlic, minced

1 tsp onion powder

1 tsp of italian seasoning

1/2 tsp salt

1/2 tsp pepper

2 cups marinara sauce

1 cup shredded mozzarella cheese

1/4 cup parmesan cheese


Directions:

  1. Preheat the oven to 400F.

  2. In a large bowl, mix together chicken, egg, almond flour, parmesan cheese, garlic, onion powder, Italian seasoning, salt, and pepper by hand. Roll into meatballs.

  3. Pour 1 cup marinara sauce into bottom of a 9x13 dish. You can use a cast iron skillet but you can also use a baking dish or saute pan.

  4. Place meatballs in the baking dish on top of sauce. Pour remaining 1 cup marinara on top, brush on meatballs. Sprinkle it with remaining parmesan cheese and mozzarella cheese. Cover 9x13 with aluminum foil and bake for 15 minutes.

  5. Remove foil and bake for another 15 minutes or until inside reads 165F. Serve!

BLACK BEAN, KALE, AND SWEET POTATO ENCHILADAS [VEGAN]

(adapted from Vivian Schemper)

INGREDIENTS

6-8 small tortillas (choose whatever kind you like- white, corn, grain-free, etc.

FILLING

1 tablespoon oil

½ onion, diced

1 sweet potato, peeled and cubed

Salt + pepper to taste

2 cups of chopped kale or spinach

1 15-ounce can black beans, drained (low sodium)

½ cup cheddar cheese + ½ cup to sprinkle over top

¼ cup red enchilada sauce +¼ cup for the filling and the rest for the sauce topping

SAUCE

1 ¾ red enchilada sauce TOPPINGS:

Cilantro, avocado, jalapenos, sour cream


INSTRUCTIONS

  1. Preheat the oven to 350°F/177°C

  2. Peel and cut the sweet potato into small chunks.

  3. Heat oil in a pan over medium heat. Add sweet potato cubes and onions, and stir every 2 minutes, until the sweet potatoes are nicely browned and fully cooked, and onions are tender. Add chopped kale to the pan and combine with the sweet potato. Cook, stirring frequently until the kale or spinach is softened, but still vibrant green (about 2 minutes). Then, add drained black beans, cheese and ¼ cup of the enchilada sauce to the pan and combine all ingredients well. Turn off the heat and set it aside.

  4. Pour about one-third of the enchilada sauce into the bottom of a 9×13-inch baking dish. Spread to coat.

  5. Take a tortilla and add some filling (about 3- 5 tablespoons). Gently roll and then place the open side down. Repeat until all 6-8 enchiladas are snug in the dish.

  6. Pour remaining enchilada sauce over the top of the enchiladas and sprinkle with cheese.

  7. Bake at 350°F for 15-25 minutes or until warmed through. Optional: for additional browning, switch your oven to broil and broil for about 3-5 minutes or until browned on top with slightly crispy edges.

  8. Top with desired toppings and serve.

Easy Tortellini Soup

(Erin Eats Whole)

Ingredients

1 small yellow onion, diced

1 lb turkey sausage, in casing. (can be breakfast sausage or raw chicken sausage)

4 cloves garlic, minced

2 tsp Italian seasoning

1/2 tsp pepper

1 14oz can diced tomatoes

4 cups chicken broth

2 tbsp balsamic vinegar

14 oz water (I used the empty can of diced tomatoes to measure)

10 oz fresh tortellini (if frozen, cook 10 min longer)

1/2 cup unsweetened almond milk or heavy cream

1 5oz bag fresh spinach

Topping: parmesan cheese, red pepper flakes.


Instructions

  1. In a large sauce pan, heat avocado oil. Once hot, add onion and saute for about 3 minutes.

  2. Add in turkey sausage (remove casing), and break up into crumbles. Cook until no longer pink.

  3. Add in garlic, italian seasoning, and pepper and saute another minute or two.

  4. Pour in diced tomatoes, chicken stock, balsamic vinegar, and water. Bring to a boil.

  5. Once boiling, add in tortellini. Cook 10 minutes and then add in almond milk and bag of spinach.

  6. Cook an additional 5 minutes and then turn off heat.

  7. Serve with parmesan cheese! Enjoy!

Quick and Easy Chinese Orange Beef

(adapted from Our Best Bites)

Serves: 4

Ingredients

2-3 teaspoons grated orange zest (I just zest 1 whole orange)

1/2 cup fresh orange juice

1/4 cup dark brown sugar

2 tablespoons rice vinegar

2 tablespoons soy sauce, low sodium

2 teaspoons Asian chili sauce

2 teaspoons grated fresh ginger

2 teaspoons cornstarch olive oil for pan

1-1/2 pounds flank steak, trimmed and sliced thin across grain and lightly sprinkled with salt and pepper.

3-4 green onions, sliced

Brown rice cooked according to directions


Directions:

  1. Whisk orange zest and orange juice, brown sugar, vinegar, soy sauce, chili sauce, ginger, and cornstarch together in a bowl.

  2. Heat a large nonstick skillet over medium high heat. Drizzle pan with oil and tilt to coat. Add half of beef, breaking up any clumps and let cook without stirring for one minute. Stir beef and continue to cook until browned, about 2 minutes; transfer to a bowl and cover. Repeat with remaining beef and transfer to bowl.

  3. Whisk sauce to recombine, add to now-empty skillet, and cook over medium heat until thickened, about 23 minutes. Return cooked beef, with any accumulated juices, to skillet and toss to combine. Serve over rice and garnish with green onions.

Peppers and Onions Lavash Pizza

(Jenn)

Ingredients

Joseph’s Lavash, 1 package

1 jar of marinara sauce

¼ cup of mozzarella cheese

1-2 peppers (red, orange, yellow, green), sliced

1 onion, sliced


Directions:

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

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

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



To get the recipes, access the PDF below.


Happy Eating!





Unstuck menu plan 5
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