Friday, May 20, 2016

One Week in May Meal Plan



I've said this before, and I'll say it again. It's hard to find someone else's meal plan that you can just copy "as is." My weekly meal plans are cobbled together from things other people share, Pinterest, cook book recipes, my current cravings, and so on. 

I also tailor these to what I have going on in the week--for example, you see as my 2nd snack on Sunday I have "meal prep." This is because that's the time I usually get everything ready for the week. And I might have a few lots of bites here and there while I'm cooking. So I don't need a separate snack. Or on Tuesday I have easy zoodles and meatballs planned because we often stop at the library on Tuesdays and my husband and step-son make their own thing so I just want something quick. They are also not always perfect in terms of hitting every box on the 21 Day Fix plan, but I try to come as close as possible! (Your calorie needs may differ--I stick to 1500-1700.)

But, I hope that sharing these helps give you some direction and maybe new recipes to try or snacks to pack! 




Here are the recipes:

Flourless Chocolate Brownie Muffins

Spicy peanut salad

Cauliflower and Farro Salad

Spicy Southwestern Salad with Avocado Dressing (adapted from Pinchofyum dot com)
Makes 2 salads
1 sweet potato
1 tsp oil
1/2 heaping teaspoon each cumin and chili powder (plus a sprinkle of cayenne if you like it hot)
salt and pepper to taste
1/2 14-ounce can black beans, rinsed and drained
1 /2 14-ounce can sweet corn, rinsed and drained
1 romaine heart, chopped
For the Cilantro Dressing:
1/4 an avocado
1/8 C Greek yogurt
1/4 C water
1/2 cup cilantro leaves and stems
1/2 small clove of garlic
Dash of salt
a squeeze of lime juice
INSTRUCTIONS
Preheat the oven to 425 degrees. Peel the sweet potato and chop into bite-sized pieces. Mix the olive oil, cumin, and chili powder together in a bowl with the sweet potatoes. Toss and spread on a baking sheet (I line mine with parchment paper for easier clean up and to prevent sticking and burning--not that I ever burn food)
Roast for 10 minutes. Stir or shake the pan. Roast for another 10-15 minutes. Bake until the sweet potatoes are just barely roasty-brown on the outside. Season with salt and pepper.
Meanwhile, pulse all the dressing ingredients in a food processor until mostly smooth.
Toss the beans, corn, lettuce, and sweet potatoes with the dressing. Or, I like to pack my salads in mason jars. For this one, layer the dressing at the bottom, then add the beans and corn. Put the cooled sweet potatoes on top and finish with the lettuce. When you're ready to eat, dump it in a big bowl and enjoy! 
The dressing is garlicky. I like that, but if you've got a hot date later or, you know, a close quarters work meeting, go easy on it when you make the dressing. Maybe just a 1/4 of a clove? Your call.

Tangy Veggie Wraps (adapted from hurrythefoodup dot com)
Serves: 2 wraps
INGREDIENTS
3 T sunflower seeds (shelled)
1/2 C shredded carrots (2 small or pre-shredded)
Small red onion/ half a large red onion
1/4 red bell pepper
Small handful of spinach leaves (or similar)
Appr 1/2 inch fresh ginger
1/2 C cottage cheese
1/4 C Greek yogurt
Zest of half a lemon
2 tbsps dijon mustard/wasabi paste
2 tortilla wraps
Salt and pepper 
INSTRUCTIONS
Roast the sunflower seeds in a dry pan until golden brown.
Peel and grate the carrots (if not using pre-shredded).
Wash and dice the the bell pepper.
Peel the onion and cut in thin rings. 
For the dressing: Peel the ginger and grate or mince it. Put into a bowl. Add the cottage cheese, Greek yogurt, lemon zest and dijon mustard and mix it well.
Spread the dressing mixture onto the wraps, stopping about 1/2 inch from the edge. Lay out the spinach leaves on top.
Put the carrots, red bell peppers, and onions in a wide line down the middle and sprinkle the roasted sunflower seeds on top.
Season with a dash of salt and pepper and fold the wraps a little on both sides, then at the bottom and roll it as tightly as possible.
Cut the wraps into halves and serve. Enjoy!
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