I love to meal plan for many reasons.  The most important one for me is that once I have something down in writing, I am more likely to follow through.  I also believe it helps with my budget and it helps me stay on track with eating healthy, no matter how crazy life gets.

A few things I keep in mind when I plan my week:

• What food do I already have in the house?  I like to take an inventory of what I have in my pantry, freezer and refrigerator.  My goal is to create a menu that uses what I have on hand and then I create a grocery list for only what I need to complete the planned meals.
• What does our week look like?  Is my husband traveling?  Do the boys have baseball?  Am I meeting anyone for lunch or breakfast?  Do I have any volunteer requirements that will have me eating on the run?  This is key to helping me stay on track.  I clearly don’t have time to make a super involved meal on a night that my husband is out of town and both boys have baseball practice.
• I plan for my workouts.  I always get a 5am session in and since I am training for a half marathon I will usually need to get a run in 4-5 days a week, too.  I am looking forward to the sun rising earlier so I can do my runs first thing on some mornings.  I just finished PiYo and am looking forward to playing with some of the workouts available to me on #BOD this week!

Once I look at these things I start to create my menu.  I like to try at least one new recipe each week.  My favorite place to look for new recipes is Pinterest.  I rarely follow a recipe exactly as it is, but instead usually put together something that I know my family will like from 2 or 3 different recipes.

Since I am usually on my own for lunch, I will plan for something that will get me a couple days of meals like soup, chili or chicken salad.

Once I create my menu and get my groceries I like to use Sunday afternoon and evening to make ahead as much of the items as I can.  That usually looks like:

• a pot of my favorite peanut butter banana oats
• I like to clean and chop all my fruits and veggies.  I recently found that using my Tupperware chopper I can throw in any combination of veggies and finely chop them and add the veggies to salads, eggs, sauces…
• a pot of quinoa or brown rice
• shredded chicken or ground turkey to add to salads, tacos, soups, chilis…throughout the week
• yogurt parfaits for the boys
• egg muffins for quick breakfasts, lunches and after school treats

Here is a blank version of my calendar and what my schedule looks like for this week.  

If you would like to get a copy of my meal plan every week along with a recipe or 2 that I am using please sign up here:  Living Clean Weekly Meal Plan

Happy Meal Planning!

At the beginning of the year I sat down and made some goals for myself.  In honor of my 40th birthday I thought it would be fun to have a 40 theme.  I want to go of 40 dates with my husband (a huge improvement to the 5 or 6 we got to last year), run 40 miles each month, run in 40+ miles of races by the end of the year and I want to try 40 new foods or recipes.

This is were the lentils come in to play!  I have never actually eaten a lentil and had no idea how to serve them.  So why not try them in tacos- we love tacos!!!

Here is what you will need:

• 2 garlic cloves, minced
• 1 teaspoon oil (olive or coconut works well)
• 1 package of pre-steamed lentils
• 1 tablespoons chili powder
• 1/2 tablespoon ground cumin
• 1 teaspoon dried oregano
• 1 can (14.5 ounces) diced tomatoes with chiles, drained
• corn tortillas
• Toppings: lettuce, tomatoes, cheese, salsa, avocado…

In a large skillet heat oil on medium.  Sauté the garlic for about a minute.  Add lentils, spices and diced tomatoes.  Simmer for about 20 minutes.

Serve on tortillas and top with your favorite toppings.  My boys did cheese, black bean and lettuce.  I enjoyed mine with lettuce, pineapple salsa, black beans and sliced avocado.

 

I purchased the pre-cooked lentils, because remember, I had no idea what a lentil even was.  You could also make this recipe with dry lentil and about 2 cups of chicken or vegetable broth.  Just add the broth at the same time you add all the other ingredients (subbing the dry lentils for the pre-cooked ones) and simmer for longer, until lentils are soft.

 

 

 

The husband was out of town, but my boys loved these- even asked for seconds and took the lentils with quinoa to school for lunch the next day.

This gets a 3 Gonzales thumbs up!

 

 

I have always loved to order black bean soup when I see it on the menu at Panera, but had assumed it was something too involved or hard to make on my own.  As I normally do, I researched a few different blog posts and using bits and pieces of those recipes I created one that I figured I would like.  This recipe took no time to make and is really quite delicious!  I used a Cuban Style Black Bean from Trader Joe’s that definitely simplified this recipe.  You could make it with just plain black bean and add some green peppers, onions, garlic, spices and red wine vinegar (the other ingredients in the cans I got from Trader Joe’s).

Ingredients:

1 Tablespoon extra virgin olive oil
2 garlic cloves
salt and pepper
2 teaspoons chili powder
1/4 teaspoon cumin
2 cans cuban style black beans, drained but not rinsed
1-1/2 cups water
1 cup chicken broth (or use vegetable broth to make this soup vegetarian)

Sautee garlic in olive oil- for about 1 minute.  Add the salt and pepper, chili powder and cumin and stir in for about 30 seconds.  Next add beans, water and broth.  Bring to a simmer.  Now take 2 ladles full of the soup and puree in your blender.  Add that puree back into the remaining soup.  Stir and enjoy!

I topped mine with sliced avocado or have enjoyed it plain.

This recipe makes about 4 bowls or about 6 small cups.

Nothing helps you understand just how food effects your body better than living with someone who’s body doesn’t work quite like it should.  Jacob’s diabetes has taught us a lot about the relationship your body has with food and how good food can help your body perform at it’s best.

One thing that we have struggled with from the very beginning with Jacob’s diabetes was breakfast!  Before his diagnosis we usually started our day with “healthy” cereal with milk, a banana and a small glass of orange juice.  This breakfast is loaded with carbohydrates and has little to no protein.

Here is my take on carbs…Our bodies need and use carbs for energy.  Simple carbs break down faster than complex ones.  That’s why a sugary cereal or a waffle with syrup leave you feeling good at first, but you have a major crash after a short period of time.  Something like steel cut oats will sustain you longer, but you may still feel hungry before your next meal.

So what do you feed your kids, or you for that matter, for breakfast to start your day out right?

A good mix of what I like to call healthy carbs and protein is best.  Also, skip the juice!  It is always best to eat you fruit, not drink it!

So this did not happen overnight, but I was able to transform our breakfast routine and kick the cereal habit!  A lot of our favorite recipes can be made up ahead of time, too.  So, you can’t use the cereal is quick excuse!!

Blender Pancakes

These are sometimes called 2 or 3 ingredient pancakes but I like to call the blender pancakes because you literally throw everything in the blender and you have yummy pancakes!  Here are 2 of our favorite recipes, but the combinations are endless…

Pumpkin pancakes

• 2 eggs
• 1 cup of pumpkin puree
• 1/2 cup of oats (we use gluten free, but it is not necessary)
• dash of cinnamon
• 1 tsp or honey or pure maple syrup, or 5 drops of SweetLeaf Stevia

Banana Peanut Butter Pancakes

• 2 eggs
• 1 banana
• 1/2 cup of oats (we use gluten free, but it is not necessary)
• dash of cinnamon
• 1 Tbsp natural peanut butter

When we have these for breakfast we will usually have them with fresh berries or a banana and either 2 eggs or some breakfast meat (bacon, turkey bacon or sausage).

Egg Muffins

These are not only a great, quick breakfast; but my boys love them for after school snacks, too.  You can really add anything to these and I have found ways to sneak veggies into them, so that is always a plus!  I find the chopped cauliflower goes completely unnoticed.  Spinach is harder to hide.  To make 12 muffins you can add any combination of the following:

• 10-12 eggs, scrambled (I start with 10 and add more if needed)
• shredded cheese (this is not needed to make them good- I eat them with out cheese)
• crumbled bacon or turkey bacon
• crumbled sausage or turkey sausage
• bell peppers
• chopped spinach
• chopped tomatoes
• chopped brocoli
• chopped cauliflower

Place your cheese, meat and or veggies in the bottom of a greased muffin tin or use silicone muffin cups.  Pour the beaten eggs on top.  Stir the ingredients together and bake at 350 for about 10-15 minutes.

These can be enjoyed warm or cold and they freeze well.  When we have these for breakfast, will we usually have them with a slice of toast with peanut butter and some fresh berries or sometimes a banana.

Steal cut oats

Again, the possible flavor combinations are endless, but the main thing you want to do is ditch the processed, pre-flavored packets of oats.  These are high in sugar and ofter times artificial ingredients.  Here are a few of our favorite recipes:

• Peanut Butter Banana Steel Cut Oats
• Blueberry Oatmeal Bake
• Chocolate Peanut Butter Oats

We would serve our oats with eggs.  This is how I start almost every day- I am a bit of a creature of habit!!!

Egg Sandwiches

This is another area that did not change overnight, but I have finally switched my kids over the healthy bread.  We prefer out bread toasted.  For Alex we have to do gluten free so we stick to Udi’s.  For Jacob he now enjoys sprouted whole grain bread like Ezekiel’s.  This is a great option because you don’t get the blood sugar spike that other breads can cause.  My boys keep it simple with bread, eggs and cheese.  I like mine with out cheese and add some spinach and sometimes some avocado.  YUM!

french toast (aka donut bread)

The Udi’s bread that I buy for Alex always seems to come with big air pockets or holes in it.  This makes for bad PB&J sandwiches, but great french toast!

• 2 eggs, beaten
• dash of cinnamon
• dash of almond milk (or other milk)
• 1 tsp vanilla

Add all the liquid ingredients together.  Soak pieces of bread in the mixture then place pieces on a griddle (I spray mine with coconut oil first) and cook for 3-4 minutes each side.  We usually serve 2 slices with fresh fruit or sliced banana and eggs.  I love to make a bunch up ahead and toss them in the toaster for a quick breakfast!

Mini Muffins with eggs

I have gotten really good at sneaking veggies into muffins!  I will from time to time serve the boys eggs with some fruit and a few mini muffins.  They have no idea they are eating a serving of veggies first thing in the morning!  Here are 2 of my favorite recipes:

Carrot apple Muffins

Glorious Morning Muffins

• 1/2 cup of pumpkin seeds (chopped in the blender)
• 3/4 cup of gluten free oatmeal (chopped in the blender)
• 1 1/4 cup of whole wheat flour (I used gluten free baking mix)
• 1/4 cup flax seed
• 1 1/4 tsp baking soda
• 1 tsp baking powder
• 1 tsp cinnamon
• 1/2 tsp salt
• 1 carrot (chopped in the blender)
• 1 cup shredded zucchini
• 1 cup pineapple chunks
• 1/3 cup raw honey
• 1/4 cup coconut oil
• 1/4 cup almond milk
• 2 eggs

Preheat oven at 400.  Grind pumpkin seeds, set aside.  Grind oats.  Combine pumpkin seeds, oats and remaining dry ingredients, set aside.  Grind carrots, then add remaining wet ingredients and blend.  Add dry ingredients and blend well.  Place in grease mini muffin pan and bake for 15 minutes.  This recipes makes 42 mini muffins.  These freeze great and can also be thrown in lunches frozen and are ready to enjoy by lunch time.

Breakfast is the most important meal of the day.  It can make or break your day.  When you eat well in the morning you are more likely to eat well all day.  When kids start their day of with a nutritious breakfast it helps with their attention span, concentration and memory making for a better day at school!

 

Ok so I may have an addiction to peanut butter, but I had to share this delicious combo with you.  It’s a little twist on my favorite chicken salad:

Chicken Apple Salad:

• 1 shredded chicken breast, organic and free range when possible
• 1 cup of diced apples
• 1 cup of grapes, sliced in half
• 2 Tbsp of yogurt, plain, Greek or coconut milk yogurt if you need it to be dairy free
• 2 Tbsp of natural peanut butter
• 1 tsp of honey (optional, but really yummy)
• 1/2 cup of chopped walnuts

Mix all the ingredients together and serve in lettuce wraps.  Enjoy!

This recipe makes 2 servings.  For those of you following the 21 Day Fix this counts as 1 green, 1 purple, 1 red, 1 blue, and 2 tsp

I know what I am having for lunch!  What about you?

 

I have been playing around with making these yummy oatmeal bakes.  We love blueberries in my house.  Even in the winter when we can’t get them fresh we love the big bag of frozen organic blueberries we get at Costco.

Blueberry Oatmeal Bake:

1 cup gluten free rolled oats or quick oats
1/2 tsp baking powder
Pinch of salt
1/4 cup unsweetened applesauce
1/2 cup almond milk
3 tsp vanilla extract
1/2 cup of frozen or fresh organic blueberries

Spray 2 small glass bowls or mason jars with coconut oil spray. Heat oven to 350. Mix all ingredients together and divide into the 2 lightly greased jars. Bake for 25-30 minutes. Let cool and enjoy immediately or make up the night before and store in the refrigerator and warm up in the microwave for 1 minute the next day.

For those following the 21 Day Fix- I would count this as 1 1/2 yellows and 1/2 purple.

BTW- I got the jelly jars from here.  I use them to make up these oatmeals, yogurt parfaits and to store fresh fruit.

Chocolate Peanut Butter Oats:

1 cup gluten free rolled oats or quick oats
1/2 tsp baking powder
3 tbsp cocoa powder
Pinch of salt
1/4 cup unsweetened applesauce
1/2 cup almond milk
3 tsp vanilla extract
2 tbsp peanut butter

Spray 2 small glass bowls or mason jars with coconut oil spray. Heat oven to 350. Mix all ingredients together and divide into the 2 lightly greased jars. Bake for 25-30 minutes. Let cool and enjoy immediately or make up the night before and store in the refrigerator and warm up in the microwave for 1 minute the next day.

For those following the 21 Day Fix- I would count this as 1 1/2 yellows, 3 tsp, 1/2 purple (top with berries) A bit of a treat, but totally fix approved!!!