Hello everyone! Can you believe Thanksgiving has already come and gone? I look forward to Thanksgiving all year long and I am always a little sad when my favorite holiday is over! I had a great week with my family, and I ate all sorts of yummy foods. I usually have good self control when it comes to avoiding foods I know my body doesn't agree with (looking at you, dairy) but during all of the festivities I just couldn't stop myself. My sister in law made these amazing brie and balsamic cranberry crostini's and I could not stop eating them 😄 So, that brings me to what this blog post is all about! I don't know about you, but I definitely need to "reset" my healthy eating habits and what better time than the week following a holiday. I am going to share three days worth of breakfast, lunch, and dinner that will leave you feeling nourished, energized, and full nutrients.
DAY ONE
Breakfast: Overnight Oats or Oatmeal
If you already read my blog post dedicated to oats then you already know that oatmeal is incredibly nutritious and the perfect way to start your day. Oats are full of fiber which will leave you feeling fuller for longer, they are low in calories, contains protein, low in fat, and if you are using plain oats they are sugar and sodium free. If you really want to simplify your life following a holiday break, then I would suggest meal prepping your overnight oats or oatmeal, that way you can just grab and go in the morning! Click here to see how I like to make my favorite breakfast.
Lunch: Lentils with Leftover Veggies
I know for most of you lentils are not an ingredient you use often, but I promise you its one of the best things you can add to your diet. Lentils are packed FULL of protein, one cup has 18 grams of protein which will help fuel you through your busy day back at work or school. Lentils are also a complex carb, which helps to keep you feel fuller for longer which will help keep you from mindlessly snack or reaching for something unhealthy.
For this lunch, just follow the cooking instructions on the package, and at the end of the cooking time when the water was mostly absorbed you can add whatever chopped up vegetables you have leftover in the fridge! I suggest onion, carrot, bell pepper, green onions, etc. I also used a little onion powder, red chili powder, and salt and pepper, then finally I topped it with some nutritional yeast which has a nice "cheesy" flavor. This lunch was incredibly satisfying, and it is something you could make a big batch of and eat all week long!
(Doesn't look like much, but I think you will be pleasantly surprised when you make this!)
Dinner: Mexican Stuffed Sweet Potatoes
This dinner is one of my favorites, I love the combination of sweet potato with all the yummy toppings you would traditionally put in a taco.
Start by roasting your sweet potato in the oven at 400℉, once it is soft slice it in half and gently mash down the filling. Then top the sweet potato with whatever taco toppings you like! I like to do black beans, corn, fajita style red bell pepper and onion, and I season all of this with cumin, chili powder, garlic powder, salt, and pepper. I also add fresh tomato, avocado, and Herdez guacamole salsa (so spicy, so good) and that is it! A delicious, easy, and nutrient filled dinner.
(This day I topped my sweet potato with soy crumbles, avocado, tomato, and guacamole salsa!)
DAY TWO
Breakfast: Overnight Oats or Oatmeal
Lunch: Taco Salad
One of the best ways to ensure you have a delicious and nutritious lunch is by utilizing leftovers from dinner the night before. By being having meal options on hand at home, you are less likely to go for fast food, or choose an unhealthy lunch, or skip lunch all together. I love taco salad, and I think it is a super easy lunch option, and one that you can definitely meal prep if you would like! All you need is your choice of lettuce, and then top that with your leftover sweet potato filling. You can add salsa or your salad dressing of choice and you are all set for lunch!
Dinner: Vegetable Curry
Curry is such a flavorful, comforting, and versatile dish. Whether you make a Thai style or Indian style curry I have no doubt that you will be happy with your choice :) All you are going to need for this is, canned coconut milk, curry powder or paste, vegetable broth, vegetables, and your protein of choice! I typically just saute my vegetables which is usually onion, broccoli, red bell pepper, snapped peas, and carrots until they are soft, then I then add my curry powder or paste and coat the veggies with that to really make things flavorful, then I add the canned coconut milk and vegetable broth and simmer for about 15-20 minutes. Feel free to adjust your seasonings to satisfy your taste preferences! Since I am vegetarian I like to either add tofu or chickpeas as my protein source, and I will serve the curry over a bed of jasmine rice. If you want a more exact recipe, Pinterest is a great resource 😉
(Photo by Louis Hansel on Unsplash)
DAY THREE
Breakfast: Overnight Oats or Oatmeal
I could eat this every day of the year and never get sick of it, but if you are getting bored I would try sprucing up your topping choices today! Here are some combos to try- banana+peanut butter+cacao nibs, blueberry+coconut+honey, raspberries+granola, sauteed apples, cinnamon, walnuts. Get creative!
Lunch: Chickpea "Tuna" Sandwich
This is one of my go-to lunch choices! It is high in protein, easy to make, the leftovers keep in the fridge, and it is very tasty. All you need is, a can of chickpeas, mayo, mustard, spices, and any vegetables you choose to put in your sandwich.
Start by draining and rinsing your chickpeas. If you have a food processor I would suggest blending your chickpeas in there, but you can also smash them with a fork. Once your chickpeas are completely mashed, add your mayo and mustard and a tiny bit of water and stir together until it is a smooth consistency. From there add in the spices of your choice, I typically used salt, pepper, onion powder, and garlic powder. Spread your mix onto your bread, and top with lettuce, onion, tomato, and cucumber. This may sound like a crazy meal, but I promise you it is soo good! You can also use this to top a salad, dip veggies into, or make a wrap out of it.
(I made an open face sandwich and topped with tomato and everything but the bagel seasoning)
Dinner: Oven Roasted Potato, Falafel, and Chopped Greek Salad
Sometimes all you want is an easy dinner than you can just do some chop chop, toss in the oven or bowl and that is it! This dinner idea is low maintenance, easy clean up, satisfying, and nutritious.
Oven roasted potatoes- I like to use baby potatoes that I cut in halves or quarters depending on the size. I then add those to a bowl, drizzle with a little avocado oil, salt and pepper, mix everything together and put on a baking sheet and pop in the oven to roast at 400℉ for about 25-30 minutes.
Falafel- By all means you can make your own falafel, but since we are aiming for low maintenance tonight I would use a frozen falafel. Based on the cooking directions on the bag, you can just add this to the sheet pan your potatoes are baking on.
Chopped Greek Salad- This is one of my favorites! All you need to do is chop up tomato, cucumber, red bell pepper, and red onion in medium size chunks. Put everything in a bowl and drizzle with olive oil, fresh lemon juice, salt, pepper, and red crushed pepper! If you aren't dairy free then I would suggest adding some feta into this salad. It is super easy to make, and very tasty.
Serve everything together on a plate and enjoy! If you would like a dip for your potatoes and falafel, I would use hummus or a tzatziki sauce.
(Photo by Eiliv-Sonas Aceron on Unsplash)
Other tips for getting back on track:
-Get your body moving! Even if it is just a walk around the block after work or school, your body will thank you
-Drink lots of water
-Reach for fresh foods over processed foods
-Limit your sugar intake
-Try to incorporate healthy fats into your diet, this will help you to feel full and satisfyed
I hope this post provided you with some new meal ideas! You should never feel ashamed or guilty for the foods you are consuming because food it meant to be enjoyed! But food is also meant to provide you with the most nutrients and body fueling benefits as possible. That is why it is important that we are eating fresh, colorful, and minimally processed foods so that we can really nourish our bodies.
If you try any of these recipes, I would love to know!
No comments