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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 I originally made this list for my friend Ara who texted me saying “I need meal ideas now”...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!



#organicfood #health #mealideas

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