Monday, February 17, 2014

Weekly Lunch Formula

In case I don't mention it enough, I am obsessed with Sunday prep day at our house.  It really helps my week stay organized and helps me make healthy food choices all week long.  A couple of co-workers asked me to put together some of my lunch meal ideas in once place, so here is a little formula for what I pack.  I make 5 identical meals on Sunday, and I usually eat 3-4 and The Husband will eat a few too.  It doesn't bother me to eat the same thing everyday.  And I usually have a serving of fruit with my container.

Meat + Starch + Veggie

It really is easy.  I do it on Sunday's during H's nap time.  Just get out 5 reusable containers, and start cooking and portioning off.  You can mix it up and combine anything you have on hand or whatever sounds good.  Experiment with different seasonings to make it taste more Italian, Mexican, etc.  The only down side is the dishes, but your waist and your wallet will thank you!

turkey meatballs
teriyaki chicken breasts on the grill
shredded chicken
lean lemon pepper turkey

baked sweet potato
brown rice

green beans
squash and zucchini mix


Shredded Chicken Taco Bowl

-shredded chicken breasts (just boil or cook in crock pot till tender)
-low sodium taco seasoning
-black beans and corn mix (rinsed and drained)
-Birds Eye steam in a bag brown rice
-scoop of salsa of your choice

*great also with some salad greens

Lean Lemon Pepper Turkey

1 1/4 lbs. ground turkey
1 1/2 tsp tony chachere reduced sodium seasoning
1/2 tsp fresh ground black pepper
1/4 tsp garlic powder
pinch crushed red pepper flakes
generous pinch cayenne pepper
4 tbsp fresh squeezed lemon juice

In a large skillet over medium heat, add ground turkey. Break meat up with back of wooden spoon. Add creole seasoning, garlic powder, pepper flakes, cayenne, lemon juice and zest. Stir to combine and continue cooking until turkey is browned 8-10 minutes.

Cauliflower Poppers
  • 1 very large head of cauliflower
  • 2 tbsp olive oil
  • 1 tsp salt
  • 3/4 tsp black pepper
  • 1/2 tsp tony chachere
  1. Preheat oven to 425 degrees
  2. Cut up cauliflower into small pieces and wash and dry them.
  3. Place cauliflower into a large bowl olive oil, salt, pepper and Tony's. Stir until cauliflower is well coated.
  4. Place cauliflower pieces onto a baking sheet.
  5. Bake for 40-45 minutes turning several time so that the cauliflower browns evenly. Don't be afraid of them getting to brown, that is what makes them good! 
cut of thick end of stem, place on foil lined baking sheet, sprinkle with olive oil, Parmesan cheese and black pepper.  Bake at 350 for about 8 minutes

Squash and Zucchini Mix
Slice and dice into 2 inch long pieces.  Saute in skillet with olive oil, Worcestershire and garlic salt

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