Menu Planning

Meal Plan for the week and New Fall Recipes!

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Who says you have to be a great cook to be healthy? I hear this statement and “I am just too busy to eat healthy” countless times in my studio each week. Let’s shift our thoughts to the positive! Start today and plan your menu for next week. As always I asked for input from my kids and they truly enjoy the opportunity to decide what will be on their plates for the next few days. 

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Try cooking just two meals next week and that alone can help your healthy lifestyle! For these two meals I decided to try out some new recipes, keeping in mind that I wanted good sources of protein as well as the opportunity to use some fresh seasonal veggies. 

The first recipe up was Caprese Chicken. I love, love, love fresh basil and tomatoes so when a friend passed this recipe along to me I had to give it a try! Delicious! 

Photo by: The Novice Chef Blog

Caprese Chicken

Yield: 4 servings

Ingredients:

  • 4 skinless chicken breasts
  • kosher salt & freshly ground black pepper
  • 2 tablespoons olive oil, divided
  • 2 large garlic cloves, minced
  • 2 pints cherry tomatoes, halved
  • ¼ cup large basil leaves, finely chopped (the more basil the better)
  • 8 oz fresh buffalo mozzarella, sliced in 1/2 inch thick slices
  • balsamic vinegar, to taste

Directions:

  1. Salt and pepper both sides of the chicken breasts and set aside.
  2. In a large sauté pan over medium-high heat, warm 1 tablespoon olive oil. Add chicken, cover pan, and cook for about 10 minutes. Flip chicken breasts and continue cooking until the chicken is cooked thoroughly (or has reached an internal temp of 165°F).
  3. While chicken is cooking, in a medium sauté pan over medium-high heat, warm remaining 1 tablespoon olive oil. Add garlic and cook for about 1 minute, or until fragrant. Add tomatoes and continue sautéing until tomatoes skin starts to soften/wrinkle, about 5 minutes. Remove from heat and stir in basil. Set aside.
  4. Top each chicken breast with 1-2 slices of mozzarella. Pour tomato mixture on top. Cover pan with lid once more and let the mozzarella melt, about 1-2 minutes.
  5. Lastly, drizzle with a splash of balsamic vinegar and serve immediately.

The next recipe I wanted to try was turkey meatballs. The kids love meatballs, and by serving them over spaghetti squash instead of traditional pasta we can get in an extra serving of veggies! Honestly, I had the spagetti squash, they had whole wheat angel hair pasta! But they had 3 polite bites of  spagetti squash which is a start! 

Photo By: Sally Cameron

Terrific Turkey Meatballs

Serves: about 5 (makes 26 small meatballs)

Ingredients

  • 1 pound fresh ground turkey
  • 6 tablespoons breadcrumbs (can substitute crackers or GF breadcrumbs)
  • 1/2 teaspoon red chile pepper
  • 1 tablespoon fresh chopped oregano
  • 1 tablespoons fresh chopped parsley
  • 1/2 cup finely chopped onion
  • 1/4 cup grated Parmesan
  • 3 cloves garlic, minced fine
  • 2 teaspoons olive oil (plus extra for pan)
  • 1 egg
  • 1/2 teaspoon sea or kosher salt
  • 1/4 teaspoon pepper
  • 3-3 1/2 cups marinara pasta sauce
  • pasta or spaghetti squash to serve over
  • Parmesan and herbs to garnish

Directions

  1. In a medium bowl with your hands, mix ground turkey, breadcrumbs, red pepper, herbs, onion, Parmesan, garlic, oil, egg, plus salt and pepper.
  2. Line a baking sheet with foil, use tablespoon and portion out approximately 26 meatballs. Gently roll them into round balls.
  3. Drizzle a little extra olive oil (about 1-2 teaspoons) into a large non-stick pan. Over medium heat, cook meatballs on all sides until lightly browned, turning as needed.
  4. Pour marinara over the top and bring to a strong simmer, until bubbling hot, turn heat down to low, cover and cook until turkey is barely pink when you cut open a meatball, about 8-10 minutes.
  5. Serve over whole wheat pasta or spaghetti squash with the sauce and a garnish of grated Parmesan cheese and fresh chopped herbs if desired.

If making two meals seems daunting, try making one small change each week to drastically change your future. Last week we focused on adding in an apple a day. This week let’s focus on getting in one extra serving of veggies per day. Let it be raw carrots, or celery- you pick your favorite and add it in daily! Serve it as a snack or instead of bread with dinner have an extra serving of veggies. Adding in just one extra serving of vegetables can give you the essential nutrients your body needs to stay healthy and fight cravings!

For those of you who still feel a little overwhelmed with planning healthy meals and snacks, I would love to offer you some guidance on this journey. Enough clients and friends have come to me asking for weekly meal plans that I have decided to expand my service offerings and include weekly meal plans! For just $10 per week, I will send you a  pdf meal plan for the week including every meal and snack recipe you need for a well-balanced diet! I can also customize these plans based on vegetarian needs or other dietary restrictions. If you have any questions, please do not hesitate to contact me at transfitathens@gmail.com

If you are interested in purchasing a weekly plan, you can do so by clicking on the Buy Now button below.

Buy Now Button with Credit Cards

 

Blessings,

Caroline

Last week of August Weekly Menu Plan & Recipes!

afterlight

Last full week in August and can I say, Whhhheewww!!! August has been one busy month! One thing that really does help keep me not so frazzled is planning our weekly menu on the weekend.  I found this dry-erase board at Target and I used Sharpie markers for the headers and lines and each week we use dry-erase markers for the menu. I am going to be honest and tell you that we don't stick with this EXACTLY but most days we try to and it really helps the kids complain less at breakfast, snack, and dinner time since we have already talked about what we were cooking this week! Here is our menu plan for the week and a few recipes to help you in planning your weekly menu! The Pasta salad I am trying to make for the kids this week for lunch is here http://www.transfitathens.com/blog//2013/08/07/school-lunch-special/ !  afterlight

 

 

Easy Scrambled Eggs Muffins

Easy Egg Muffins

  • Makes: 12

    Ingredients:

  • 9 eggs
  • 1/2 cup chopped fresh spinach
  • 1/3 cup 2% milk
  • 1/3 cup whole wheat flour
  • 1/4 cup 2% grated cheddar cheese
  • 1 Tbsp chopped fresh basil
  • 1 small tomato, chopped
  • 1/2 tsp sea salt
  • 1/2 tsp cracked black pepper
  • Diced Ham is optional

( I make half of themuffin cups just ham & cheese and I make the rest full of veggies)

Preheat oven to 350. Break the eggs into a bowl and whisk. Add the rest of your ingredients and mix it all together. Add spoonfuls of the mixture to a nonstick muffin tin or a tin sprayed with nonstick coating. I used a 1/4 C measuring cup to transfer the mixture. Pop them in the oven and bake for 25 to 30 minutes, or until done. They freeze well too!

 

No-Bake Energy Bites

(“cookie dough balls” as I told my little people)

gimme

Minutes to Prepare: 15

Number of Servings: 24

Ingredients

1 cup oatmeal (I put this in the blender 1st)

1/2 cup peanut butter (or other nut butter
)

1 cup coconut flakes

1/3 Cup Honey

1/2 cup ground flaxseed (GO FIBER)

1 tsp vanilla

Nutritional Info
*

Directions

Stir all ingredients together in a medium size bowl until thoroughly mixed.  Let chill in the refrigerator for half an hour.  Once chilled, roll into balls of whatever size you would like.  (Mine were about 1″ in diameter.)  Store in an airtight container and keep refrigerated for up to 1 week.  Makes 18-24 balls

 

Coconut Cashew Energy Balls! (Gluten Free)

coconut cashew energy ball

Yield: 12

Ingredients:

  • 1 Cup Pitted Dried Dates (9-10 dates)
  • 1 Cup Cashews
  • ½ Cup unsweetened Coconut flakes
  • 1 tsp Cinnamon
  • 1 tsp Pure Vanilla Extract
  • 1 Tbsp. Coconut Oil

Instructions:

Soak the Dates in water for 10 minutes to soften. Place all ingredients into food processor or blender and process for approximately 2 minutes until everything is ground. Roll into Balls.  Spread coconut flakes on plate and roll ball on flakes to cover!  Makes approximately 15 tablespoon sized balls. Store in the refrigerator. Perfect easy to make treat for the entire family! Yum!

Chicken Fajita's in the Crock Pot

Chicken Fijitas

( 5-6 servings)

  • 1 1/2 pound chicken breast
  • 2 peppers (your favorite)
  • 1 onion
  • 1/2 cup chicken broth
  • taco seasoning packet (no msg)
  • 1 tsp. chili powder
  • 1/2 tsp. paprika
  • 1 tsp. salt

You will also need tortillas, cheese, cream, etc.

When it’s time to cook it, dump it all in your slow cooker and cook on high for 3-4 hours or low for 5-6 hours. When it’s cooked, shred the meat and add it back to the pepper mixture and serve on warm tortillas and your favorite toppings.

Hope you enjoy & happy planning!!! Blessings, Caroline