Meal Plan 12/9 – Hustle & Bustle

Merry_Christmas_by_dimantAlright, I made it through the Thanksgiving holiday week with a sushi indulgence (Love Boat Sushi of course) and a fabulous traditional feast plus a few leftovers.  I have an obsession with baking pies so I actually traveled with my homemade apple cranberry pie and brought it with us on the plane to San Diego.  Crazy? Yes, but I made it with apples from Colorado’s western slope that were hand delivered by clients of mine so I say it was worth it.

So now into preparations for the Christmas feasting.  And by preparations, I hope we all know by now I mean eating so healthy I deserve to feast.  So lets get back on the healthy wagon and make it happen!

Monday – Chicken breasts with roast red pepper pasta (the pioneer woman) and side salad

Tuesday – Holiday board meeting/dinner with my husband

Wednesday – Body for Life Turkey Chili

Thursday – Beef & Broccoli with brown rice (cooks Illustrated)

Friday – Mini Turkey Meatball sandwiches (the pioneer woman – sub ground turkey) with veggies and red pepper hummus (cooks illustrated)

Saturday – leftovers

Weekly Meal Plan 11/11

First let me express my honor and gratitude to all of our amazing military past and present for their hard work and sacrifice.

Now, I will share with you my not so amazing but totally useful weekly meal plan.  By the way, we have 17 days until we feast.

Monday – BFL Turkey Spaghetti with steamed broccoli

Tuesday – Lighter Chicken & Dumplings (Cooks Illustrated)

Wednesday – date night for me and my husband (woo hoo!) so the kids get pizza.  Our Safeway makes really good take & bake!

Thursday – Steakhouse Pizza (the Pioneer Woman)

Friday – BFL Turkey Taco salad

Saturday – leftovers

Weekly Meal Plan 11/4

Avoiding the "Holiday Bulge" - Thanksgiving/ChristmasWith 23 days until Thanksgiving, it’s time to hunker down and stay consistent with home-cooked healthy meals.  I love the holidays and the traditions of family gathering and eating, mostly the pie…and mashed potatoes with manchego…and gravy…and, well I guess everything.

So my prevention is planning ahead so as to not get stuck with the ol’ conversation of

“what’s for dinner?”

“I don’t know, I don’t have anything thawed”

“Well then, let’s order pizza”

sound familiar?

 

Here’s my weekly meal plan for this week:

Monday – roasted trout with roasted asparagus and couscous.

Tuesday – Potato soup with white chicken (the pioneer woman)

Wednesday – shrimp jambalaya (cooks illustrated) with steamed broccoli

Thursday – beer & BBQ braised pork with brown rice and salad

Friday – leftovers

Saturday – ground turkey tacos

Weekly Mean Plan – 10/14 Fall has arrived

OK, I’m back from a couple crazy travel weeks!  Fall has arrived here in Colorado so my meals certainly will reflect that.  I love soups and stews and when the weather turns cold, they are perfect!

Monday – Beef & Broccoli with brown rice from Cooks Illustrated

Tuesday – Frito Chili Pie (with ground turkey) from The Pioneer Woman (cheese and more fritos for the kiddos, less for mom & dad to be healthier)

Wednesday – Turkey goulash from Eating for Life

Thursday – Chicken Tortilla soup from The Pioneer Woman

Friday – Leftovers

Saturday – Pulled Pork Tacos, yes The Pioneer Woman

Weekly Meal Plan – 9/9

Monday: chicken soup & dumplings
Tuesday: Eating for Life Turkey Goulash (photo recipe)
Wednesday: Beef & Broccoli
Thursday: Eating for Life Balsamic Salmon Salad (photo recipe)
Friday: Turkey burgers, baked fries and roasted asparagus
Saturday: Leftovers

 photo 2 photo 3

 

My new favorite find for a quick lunch is “Flat Out” flatbread wraps. They are only 100 calories, they have 9 gm of protein each and most importantly, they stay together and don’t crack like some tortillas. Check ’em out!

photo 1

Weekly Meal Plan – 9/2

This is not a usual week with the holiday weekend and a mid-week date night, but this is life.

Here’s my weekly dinner plan for the family:
Monday – Free day holiday, Casa Bonita. Not exactly worth it for a free day…except for the sopapillas! yes I had 3.
Tuesday – Date night! (chef’s table dinner = free dinner) kids have a sitter so I’ll hook them up with pizza or leftovers.
Wednesday – Curried rice with shrimp, basil and carrots click here for the recipe from Real Simple
ThursdayTurkey spaghetti with steamed broccoli
Friday – steelhead trout with brown rice and green beans
Saturday – leftovers
Sunday – Free day (We follow the eating plan from Body for Life by Bill Phillips which means we have 6 days of clean and healthy eating and 1 day where you are free to eat whatever you choose)

If you have healthy recipes your family loves, head over to my Facebook page and share them!

Healthy Turkey Spaghetti

 

 

 

 

 

 

Ingredients

  • 1 tablespoon olive oil
  • ½ cup chopped yellow sweet onion
  • 3 garlic cloves, minced
  • 1 ¼ pounds ground turkey (lean or extra lean)
  • 1 teaspoon dried oregano
  • ¼ teaspoon red pepper flakes (or to taste)
  • 1 (28-ounce) can crushed tomatoes in tomato puree
  • 1 (6-ounce) can tomato paste
  • 2 tablespoon chopped fresh flat-leaf parsley
  • ½ cup chopped fresh basil leaves
  • ¼ cup red wine (or 2 tablespoons balsamic vinegar)
  • 2 teaspoons kosher salt
  • ¾ teaspoon freshly ground black pepper
  • 1/3 cup finely grated Parmigiano Reggiano cheese (yes the good stuff so you don’t have to use as much)
  • 8-10 oz. enriched spaghetti (I use Barrilla Plus) or pasta of your choice

Directions

Heat the olive oil in a large (10 to 12-inch) skillet. Add the onion and cook for 5 minutes over medium-low heat, until translucent. Add the garlic and cook for 1 more minute. Add the ground turkey, oregano and red pepper flakes and cook over medium-low heat, breaking it up with a wooden spoon, for 8 to 10 minutes, or until no longer pink. Add the tomatoes, tomato paste, the parsley, the basil and the wine.  Season with salt and pepper.  Simmer, uncovered, over medium-low heat, for 15 to 20 minutes, until thickened.

While the sauce is simmering, cook pasta to your preference.  Drain and serve topped with sauce and sprinkle with cheese.

Pizza Happens

On the journey of health and happiness, you can learn a lot about yourself.  In my journey, I have learned that it is a constant journey.  Optimal health takes consistency and holding on through the ups and downs, while happiness often comes from letting go.

I tightened the reins a couple weeks ago with my eating and workout routines and I already feel like I am back on track (which drives my husband crazy).  However, I want to make sure everybody knows that “back on track” for me does not mean perfect.  Pizza happens…donuts happen…life happens.

This is where the happiness component comes into play.  This is where you must let go when you fall off the wagon.  Don’t let the little things get you down.  If you have a busy day and ordering pizza makes things simpler, then order pizza.  (Don’t eat the whole pizza!)  If your son’s youth football team just won the super bowl (woo hoo!!) and the after-party includes pizza and cupcakes, then CELEBRATE with him!  And then work your butt off on your next workout.

Enjoy your journey!

Another Healthy Family Dinner

Image

Pork stir fry with bell peppers & green beans

Serves 4

This take on a classic Thai stir-fry works for most palates. Pork tenderloin is easier to slice if it is partially frozen. Freeze the tenderloin until firm but not frozen solid, 45 minutes to 1 hour. Then cut the tenderloin crosswise into 1/4-inch slices. Cut the slices into 1/4-inch strips.

Ingredients

  • 12 ounces pork tenderloin, prepared according to instructions in note
  • 2 teaspoons soy sauce
  • 2 teaspoons dry sherry
  • 1 tablespoon dry sherry
  • 1/3 cup low-sodium chicken broth
  • 2 1/2 tablespoons oyster sauce
  • 1 teaspoons toasted sesame oil
  • 1 teaspoon rice vinegar
  • 1/4 teaspoon ground white pepper
  • 1 teaspoon cornstarch
  • 2 cloves garlic, minced (about 2 teaspoons)
  • 2 inch piece fresh ginger, grated (about 2 tablespoons)
  • tablespoon peanut oil or vegetable oil
  • 12 ounces green beans, cut on bias into 2-inch lengths
  • 1 large red bell pepper(about 8 ounces), cut into 3/4-inch squares
  • 3 medium scallions, sliced thin on bias

Instructions

  1. 1. Combine pork, soy sauce, and 2 teaspoons sherry in small bowl. Whisk remaining 1 tablespoon sherry, chicken broth, oyster sauce, sesame oil, rice vinegar, white pepper, and cornstarch in measuring cup. Combine garlic, ginger and 1 1/2 teaspoons peanut oil in small bowl.
  2. 2. Heat 1 teaspoon peanut oil in 12-inch nonstick skillet over high heat until smoking; add half of pork to skillet and cook, stirring occasionally and breaking up clumps, until well-browned, about 2 minutes. Transfer pork to medium bowl. Repeat with additional 1 teaspoon peanut oil and remaining pork. Add 1/2 tablespoon peanut oil to now-empty skillet; add green beans and cook, stirring occasionally, until spotty brown and tender-crisp, about 5 minutes; transfer to bowl with pork. Add remaining 1/2 teaspoons oil to skillet; add bell pepper and cook, stirring frequently, until spotty brown, about 2 minutes. Clear center of skillet, then add garlic/ginger mixture to clearing; cook, mashing mixture with spoon, until fragrant, about 45 seconds, then stir mixture into peppers. Add pork and green beans; toss to combine. Whisk sauce to recombine, then add to skillet; cook, stirring constantly, until sauce is thickened and evenly distributed, about 30 seconds. Transfer to serving platter; sprinkle with scallions and serve over rice.