Category: Meal Plans

Advanced Plan – On The Go Ideas

I have people ask me all the time for quick and easy Advanced Plan snack and on-the-go ideas.  This is especially important now that we are entering the summer months and people are traveling, picnicing, and spending a lot of time outdoors.  When you are commited to eating well, you must also be organized and plan ahead.  Here are some ideas to get you going.  The items below are great for packing in a cooler or insulated lunch container.

raw veggies / dips

grass fed beef jerky (homemade is easy, just slice grass fed beef very thin and marinate in tamari or liquid aminos, garlic powder, red pepper flakes, and any other spices you like.  Lay them in a dehydrator and let them go until done)

Grilled chicken

Any type of salad mixture (see my prior post for terrific Smoked salmon

Hard boiled eggs

Almond power bars (just make sure you keep them cool)

Apple/flax muffins

Mini omelet muffins (just mix eggs, salsa, onions, etc and bake them in muffin cups)

Homemade trail mix

Kale chips – you can do them in a dehydrator or in the oven (see my prior post for recipe)

Nuts/seeds

Almond butter w/ granny smith apples or celery sticks

Deli turkey (check ingredients) rolled up with hummus and a pickle in the middle

Mushrooms stuffed w/ cream cheese & chopped/cooked turkey bacon

Lettuce wraps – turkey bacon/tomato/lettuce wraps, hummus/sprout/cucumber, smoked salmon/avocado, etc

Kimberly RobertoLeave a comment

I love it when a meal comes together

One of my main goals on my mission for better nutrition is to GET PEOPLE IN THE KITCHEN!  Most people are surprised to learn that most of the meals I make come together in less than 30 minutes, use few ingredients, and appeal to the whole family.  This is an example of one of those quick, easy, and tasty meals that I made on a night that was very hectic.  I actually found that taking that short mental break while I was preparing the food was just what I needed.  I enrolled my kids to help which allowed us some time to cooperate and communicate.  Not to mention, when the kids help, they are much more likely to try the food.  For example, my 7 year old helped chop the zucchini and my 9 year old skewered the chicken.

On the menu:

CHICKEN SATAY (from Maximized Living Nutrition Plans) – CORE & ADVANCED PLAN

2 tablespons raw almond butter

1/2 cup liquid aminos, coconut aminos, or organic tamari

1/2 cup fresh lemon or lime juice

2 tablespoons curry powder

6 skinless, boneless organic chicken breasts, cubed

1 teaspoon hot pepper or chili sauce (check ingredients!)

2 cloves garlic, chopped or pressed

Combine almond buter, aminos, lime juice, curry powder, garlic and hot pepper sauce.  Place the cubed chicken in the marinade and let marinate 30 minutes – overnight.  Weave the chicken on to wooden skewers (presoaked in water to prevent burning) Preheat an indoor cast iron grill pan to high than reduce to medium heat.  Cook skewers approximately 5-8 minutes on each side until no longer pink inside.

SAUTEED ZUCCHINI

2-3 large zucchini – chopped into cubes

1/2 onion – chopped into cubes

Sea salt

Spices to taste

Coconut oil or grapeseed oil

Heat oil in a pan (I used GreenPans here but cast iron or stainless steel will also work – stay away from aluminum or teflon!) to med-high heat, put vegetables in the pan and do not touch until browned.  This gives the vegetables a nice color and provides a different taste.  I used a premade spice mix – just check the ingredients.

WILTED SWISS CHARD

1 bunch swiss chard or any type of greens

olive oil

garlic

salt

lemon juice

To prepare the chard, start by cutting out the hard pink stalks and chop the rest of the greens into bite sized chunks.  Combine the chopped chard with the salt, olive oil, garlic and lemon juice in a bowl.  Massage the chard to combine the flavors and soften the leaves.  Put into a pan and heat lightly until desired doneness.  I prefer mine just lightly wilted.  DO NOT heat the olive oil too much because it cannot withstand high heat.

Kimberly RobertoLeave a comment

On the Menu Tonight

On the menu tonight:  Grass fed beef meatloaf:  2 lbs grass fed ground beef, 1/2 – 3/4 cup quinoa (in place of breadcrumbs), 2 cage free organic eggs, parsley, carmelized onions, salt, & pepper; smashed sweet potatoes (chunked and boiled) with shredded granny smith apple, cinnamon, nutmeg, butter, coconut milk, and a tiny bit of stevia; fresh steamed broccoli with lemon juice & grated rind.  No recipe required- just adjust ingredients to your taste.

Kimberly RobertoLeave a comment

More Core Plan Menu Ideas

CORE PLAN MENU IDEAS

As requested, here are some more core plan menu ideas.  This is actually what I prepared for myself (and my family) last week. 

  Breakfast Lunch Dinner
Monday Salad Smoothie – 1 head romaine, cocoa powder, coconut milk, chocolate Nature Pro Salad w/ chick peas, hearts of palm, hard boiled eggs, fresh basil, olive oil/vinegar Turkey Quinoa Meatloaf (see recipe) with Mashed No-tatoes (recipe in book)
       
Tuesday Apple slices w/ almond butter jerk chicken w/ brown rice and plantains Teriyaki chicken with vegetables and fried brown rice
       
Wednesday Vegetable omelette Turkey wrap with hummus spread smoked salmon with asparagus
       
Thursday Berry Smoothie Curry chicken salad over greens Grass Fed burger with sweet potato
       
Friday Ezekiel bread with almond butter and sliced apple Chicken/vegetable fried brown rice salmon with wilted spinach
       
Saturday oatmeal with cinnamon, stevia, and nuts tomato soup with not-tuna salad (recipe in book) Greek salad with grilled chicken
       
Sunday Apple Flax Muffin Ezekiel bread with tomato, avocado, and gomasio Chicken cacciatore with broccoli and salad

Kimberly RobertoLeave a comment

Core Plan Meal Ideas

CORE PLAN MENU IDEAS

Here are some sample meal plans for the core plan.  There are unlimited options on this plan but you can use this as a guide.  I will be posting recipes for some of the items you see here so check back often. 

  Breakfast Lunch Dinner
Monday Chocolate NaturePro with Frozen Banana & Coconut Milk Vegetable Fajitas Chicken/Vegetable Stir Fry with Coconut Aminos
       
Tuesday Almond Power Bars, Turkey Bacon Wilted Spinach Salad with Roasted Vegetables, Olive Oil & Lemon Juice Salad & Ezekiel Pasta with Red Sauce
       
Wednesday Ezekiel Cereal with Almond Milk Pineapple/Strawberry Smoothie Quinoa with chopped chicken, broccoli & curry powder
       
Thursday Grapefruit Veggie Fajitas with Guacamole Rotisserie Chicken with Sauteed cabbage & carrots
       
Friday Cherry/Pineapple Smoothie Coconut Soup with steamed veggies w/ coconut aminos Spelt crust veggie pizza
       
Saturday Ezekiel Bagel & Green Tea Sauteed veggies with olive oil/butter, garlic, over spiral sliced zucchini Taco Salad 
       
Sunday Acai juice, juice of 1 orange, 1/2 frozen banana Turkey Reuben – ezekiel bread, organic turkey, saurkraut, vegenaise Quinoa w/ chicken, broccoli, pine nuts, and curry powder

Kimberly RobertoLeave a comment

Another week of Advanced Plan meals

We are over the halfway mark with our Lighten Up Weight Loss Challenge group.  I am LOVING hearing about all of the weight loss and how people are spending more and more time in their kitchen, experimenting with recipes, and realizing that healthy food can actually taste great!  After this post, I will be posting some recipes that accompany some of the meals.  So be on the lookout and give them a try.  Some of them have come from Lighten Up participants! 

  Breakfast Lunch Dinner Snack
Monday K- Greens Smoothie K- Salmon salad K- Cabbage sauteed with chopped turkey bacon , pickles and dijon mustard K- Chocolate Bark
  F- Mixed Berry Smoothie & Almond Power Bar F- Bison burger, asparagus, 1/2 avocado F- leftovers F- pistachios, coconut flakes
         
Tuesday K-Chocolate Blueberry Smoothie K- Maggiano’s salad with olive oil and vinegar K- Chicken Artichoke Crock Pot (see recipe!) K- almonds and walnuts
  F- same F- Maggianos roasted half chicken and green beans F- Rotisserie Chicken and broccoli F- celery with peanut butter
         
Wednesday K- scrambled eggs with fresh strawberries K- Bison burger, asparagus, avocado K- Leftover chicken artichoke dish K- Chocolate Cupcake (see recipe!)
  F- same F- same F – same F- same
         
Thursday K – smoothie with flax and greens powder K- Salad and minestrone soup (without pasta) K- spinach meatballs (see recipe) & broccoli/squash K- red peppers with guacamole
  F- scrambled eggs and fresh strawberries F – Spinach Salad & bowl of chicken soup F- same  
         
Friday K- Chocolate- Mint smoothie K- Stir fried veggies with salsa and guacamole K- Carribean Chicken and broccoli K- chocolate cupcake
  F- Spinach Omlette F- Mexican chicken salad F- same F- pistachios
At a wrestling tournament for 2 days straight- had to pack EVERYTHING!
Saturday K- berry smoothie K- Grilled chicken salad w/ avocado  K- veggie fajitas w/ guacamole K- nutty trail mix (see recipe!)
  F- same F- same F – Chicken salad and bowl of chicken soup F- same
         
Sunday K- chocolate cupcake & fresh raspberries K – trail mix & granny smith apple K- bison burger, asparagus, 1/2 avocado K- almond power bar
  F- same F- Same F- same F- almond power bar

Kimberly RobertoLeave a comment