Meal Ideas!
Especially in quarantine where we’re all probably cooking a lot, we need some new meal ideas to keep things ~fresh~! I originally made this list for my friend Ara who texted me saying “I need meal ideas now”... soo I thought I’d share it with y’all too!
The key with each meal is to get as many food groups in as possible so it gives your body the nutrients it needs; plus, it will keep you full for longer and prevent over-eating if you have a good, full meal! Remember, the reason your body craves certain foods is because it is lacking the nutrients it holds!
BREAKFAST:
Avocado Toast
Dave’s Killer Bread is my favorite brand =CARB
I usually add olive oil and Everything But the Bagel Seasoning (you could also add red pepper flakes, salt, or pepper) =FAT
add an egg if you want! =PROTEIN
+ 1 FRUIT
+ 1 DAIRY
Yogurt Parfait
greek yogurt (but beware of the brands that have a lot of sugar!) =DAIRY & PROTEIN
granola (recipe for homemade granola on my Insta--store-bought: I like Bear Naked or Happy Inside Cereal) =CARB & FAT
sliced fruit (bananas, strawberries, kiwi, blueberries, etc.) =FRUIT
BEC (Bacon Egg Cheese bagel)
Dave’s Killer Bread everything bagel (toasted) =CARB
1 egg (however you want to cook it) =PROTEIN
turkey bacon or another kind of organic bacon =PROTEIN
slice of cheese =DAIRY
avocado =VEGGIE & FAT
+ 1 FRUIT
Peanut Butter Banana toast
Dave’s Killer Bread sliced bread toasted =CARB
peanut butter (I like the PB from TJ that’s 100% peanuts) =PROTEIN & FAT
sliced banana =FRUIT
drizzle of honey
+ 1 DAIRY
Smoothie
whatever fruits you want (**frozen fruits are just as good! The whole “fresh fruit is better” thing is BS) =FRUIT
spinach! (sometimes it goes bad in a week so I get frozen spinach just for smoothies) I promise you can’t taste it at ALL, so load up on it! I usually add at least 2 cups. =VEGGIE
flax seeds or chia seeds =FAT
almond milk or regular milk =DAIRY
protein powder (my absolute FAVORITE is Vega Protein & Greens Vanilla =PROTEIN
----> feel free to add this to any lunch or snack, too
Oatmeal
oats (duh) =CARB
milk =DAIRY
chia or flax seeds (good as a fat and Omega-3) =FAT
berries or banana =FRUIT
protein powder (or egg white) =PROTEIN
maple syrup or cinnamon
(there are also good microwavable oatmeal packets from TJ)
Chocolate Peanut Butter Oatmeal
oatmeal made with (almond) milk =CARB & DAIRY
stir in cocoa powder and (powdered) peanut butter (if you have any) =FAT & PROTEIN
top with:
-sliced banana =FRUIT
-peanut butter
-chocolate chips
Omelet (add veggies, a meat protein, and potatoes)
LUNCH/DINNER:
Chicken Tacos:
corn tortillas (from TJ-- only 3 ingredients) =VEGGIE/CARB
avocado =FAT/VEGGIE
chicken breast (I usually hand-pull it) =PROTEIN
quinoa or brown rice =CARB
spices (chilli powder, garlic powder, paprika, etc.)
Pesto Pasta with Chicken
Brown Rice & Quinoa Fusilli Pasta from TJ (or any type of pasta obviously) =CARB
Vegan Kale, Cashew, & Basil Pesto (from TJ) =VEGGIE & FAT
grilled chicken =PROTEIN
Turkey Bagel
Dave’s Killer Bread (Everything) Bagel--toasted =CARB
as many turkey slices as you want =PROTEIN
slice of cheese (get your dairy in!) =DAIRY
hummus (to get a veggie in/add texture--try Buffalo hummus from TJ) =VEGGIE
avocado =FAT
Salmon
I just cook the salmon on the grill or stovetop =PROTEIN
olive oil and Everything But the Bagel Seasoning on top =FAT
+ 1 VEGGIE
+ 1 CARB (pasta, rice, quinoa, couscous, etc.)
Lemon Rosemary Chicken Breasts
Comes pre-marinated from TJ =PROTEIN & FAT
+ 1 CARB
+ 1 VEGGIE
Ravioli
top with parmesan cheese and tomato sauce (to get your veggie and dairy in) =CARB, DAIRY, VEGGIE, FAT
Turkey Burger
I just like it plain with ketchup or something, but you can add a bun if you want
they have frozen ones at TJ that are good and organic =PROTEIN
+ 1 CARB (especially if you don’t have a bun)
+ 1 DAIRY (slice of cheese)
+ 1 VEGGIE (salad, sweet potato fries, etc.)
Burrito Bowl
rice (for “Chipotle rice” add lime and cilantro) =CARB
some kind of meat =PROTEIN
black beans/corn/salsa =VEGGIE
avocado =FAT
shredded cheese =DAIRY
"But what do you mean by '+1 VEGGIE' or '+1 CARB'? What are some examples?" Great question! I'm so glad you asked. Here are some veggie and carb ideas to add onto your meals:
VEGGIES:
roasted carrots
TJ’s “Carrots of Many Colors”
toss in a good bit of olive oil on a stovetop pan
salt & pepper
after they look a little cooked, they should be done
green beans (^I cook the same as the carrots)
kale chips
preheat oven to 300*F
clean kale, take off stems, and put into a bowl
massage with olive oil (yes, massage)
lay out on a cookie sheet
bake for 15 minutes (or until crispy)
top with salt, pepper, and garlic powder
sweet potato fries
they have some frozen ones at TJ-- just toss them in the oven and add salt
baked brussel sprouts
preheat oven to 400*F
clean brussel sprouts, take off any stems or yellow leaves, and cut them in half (so they get crispier)
mix in a bowl with olive oil, salt, and pepper
roast for about 10 minutes, flip the brussel sprouts, then roast for 10 more minutes
side salad
I like to use Green Goddess dressing or Peanut Sauce Dressing from TJ
salsa (as fresh as possible)
Make your own with tomato, black beans, corn, cilantro, lime juice
Greek salad
cucumber, onion, feta cheese, tomato, peppers, Greek dressing
grilled corn (not the best option but still an easy veggie)
TJ Organic Broccoli Slaw with Peanut Sauce Dressing
CARBS:
quinoa
pasta
couscous
bread/toast/tortilla/bun
brown rice
farro (add lemon juice)
REMEMBER: it’s okay if you’re eating a little different than normal right now...these are different times!