BASIC LUNCH AND DINNER IDEAS

BASIC LUNCH IDEAS

PICK A PROTEIN+ A CARB + PLUS A FAT IF THERE IS NO FAT IN YOUR PROTEIN + A VEGGIE

·      4 oz deli turkey (no antibiotics) + 2 slices 100% whole wheat bread + ¼ avocado + lettuce+ mustard

·      4 oz rotisserie chicken + 100% whole wheat wrap+ 1 oz swiss cheese + lettuce + honey mustard

·      4 oz top sirloin steak + 2/3 c jasmine rice + ½ c steamed veggies + sriracha sauce

·      4 oz ground turkey cooked in taco seasoning + 2/3 c brown rice + 1 oz grated cheddar cheese + salsa

4 oz chicken breast + 2-3 cups of spring greens + veggies+ olive oil vinegarette 

·      LEFTOVERS FROM DINNER LAST NIGHT (my fav!!!)

 

 

BASIC DINNER IDEAS

PICK A PROTEIN+ A CARB + PLUS A FAT IF THERE IS NO FAT IN YOUR PROTEIN + A VEGGIE  

·      5 oz top sirloins steak + 1/2 c quinoa (cooked in chicken bone broth) + 8 spears roasted asparagus

·      5 oz pork chop + 1/2 c wild rice + 1 c roasted broccoli drizzled with olive oil

·      5 oz salmon + 1/2 c jasmine rice + steamed green beans

·      5 oz ground beef + 2/3 c whole wheat pasta + low sugar marinara sauce + fresh basil

·      5 oz grilled chicken breast + ½ sweet potato + side salad + olive oil vinaigrette

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LUNCH AND DINNER RECIPES

I have combined lunch and dinner recipes, because for me they are one in the same! The only thing that may change is your CARB portion😊


CROCK-POT RECIPES


FIESTA CHICKEN

 

INGREDIENTS:

·       4 chicken breasts (frozen is fine)

·       1 (15oz) can black beans, drained

·       1 (15oz) can corn, undrained

·       1 (10oz) can Rotel/ diced tomatoes with green chilis

·       ½- 1 (8oz) block of cream cheese

·       1 packet of FIESTA RANCH mix

INSTRUCTIONS:

1.       Put all ingredients into crockpot (use 4oz cream cheese for lower fat option, use 8oz for best taste)

2.       Cook on high for 4 hours or on low for 6 hours

3.       Shred and serve over Lettuce (for lower carbs) or rice

4.       Makes 6 servings

 

NUTRITION FACTS

ONE SERVING- NOT INCLUDING RICE

CALORIES: 384

PROTEIN: 35g

CARBS: 23g

FAT: 16g

 


BUFFALO CHICKEN + SWEET POTATO+ CILANTRO AVOCADO SALSA:

 

INGREDIENTS:

·      4 chicken breasts (frozen is fine)

·      1 bottle of Franks Red Hot Buffalo Sauce

·      1 packet of Ranch mix

·      3 large sweet potatoes/ 6 small sweet potatoes

·      2 avocados

·      Cilantro

·      1 serrano pepper (optional)

·      Garlic salt

·      Lime juice

 

INSTRUCTIONS:

1.      Combine chicken, buffalo sauce, and ranch mix in a crockpot. Cook on high for 4-5 hours or on low for 6-8 hours.

2.      About an hour before chicken is done cooking, set oven temperature to 425 degrees.

3.      Using a fork, pierce holes in sweet potatoes (which have been scrubbed clean)

4.      Bake for 45min

5.      Combine Cubed avocado and diced serrano pepper, add chopped cilantro, garlic salt, and lime juice to taste.

6.      Put 4 oz chicken on 1 c sweet potato, put the avocado salsa on top, ENJOY!

7.      Makes 6 servings

 

NUTRITION FACTS

ONE SERVING

CALORIES: 323

PROTEIN: 30g

CARBS: 36g

FAT: 10g

 


SLOW COOKER CHICKEN FAJITAS

 

INGREDIENTS:

·       4 chicken breast (frozen is fine)

·       1 (10-14oz) can Rotel/ diced tomatoes with green chilies

·       1 of each red, orange, and green bell peppers, julienned

·       1 large yellow onion, halved and sliced

·       4 cloves of garlic, minced

·       2 ½ tsp chili powder

·       2 tsp ground cumin

·       1 tsp paprika

·       ¾ tsp ground coriander

·       1 tsp salt

·       ¾ tsp pepper

·       2 tbsp fresh lime juice

·       1 tbsp honey

·       Flour or corn tortillas (fajita size), cilantro, salsa, shredded cheese)

INSTRUCTIONS

1.       Pour half of the canned tomatoes into the bottom of the slow cooker and spread into an even layer. Top with half of the peppers and onions. Sprinkle garlic in. Top with chicken breasts.

2.       In a bowl, whisk together chili powder, cumin, paprika, coriander, salt and pepper. Evenly Sprinkle half of seasoning over chicken breasts then flip and sprinkle the remainder.

3.       Top with remaining half of tomatoes, peppers, and onions

4.       Cover and cook on high heat 3-4 hours or low heat 6-8 hours until chicken has cooked through and veggies are tender (note that if you want to be able to cut the chicken into strips, cook for 2.5 hours on high or 5 hours on low, the chicken will shred when you follow the recipe as written)

5.       Remove chicken and shred.

6.       Ladle out 1 cup of broth from the slow cooker and discard.

7.       In a small bowl, whisk lime juice and honey and add to the slow cooker along with the chicken and season with additional salt to taste if desired. 

8.       Gently toss. Serve warm in the warmed tortillas or on top of rice (or stand alone!)

9.       Serve with guac and shredded cheese if desired (not included in the nutrition facts below… so make sure you log it!)

10.   Top with salsa and cilantro

11.   Makes 6 servings

 

NUTRITION FACTS

ONE SERVING- with 2 fajita sized flour tortillas

CALORIES: 395

PROTEIN: 34g

CARBS: 48g

FAT: 7g


SLOW COOKER HONEY GARLIC CHICKEN + VEGGIES

 

INGREDIENTS:

·      8 boneless, skinless chicken thighs

·      2lbs baby red potatoes

·      2lbs baby carrots

·      2lbs fresh green beans, trimmed

·      2 Tbsp fresh parsley

·      ½ c reduced sodium soy sauce

·      ½ c 100% pure honey

·      ¼ c organic ketchup

·      2 cloves garlic, minced

·      1 tsp dried basil

·      ½ tsp dried oregano

·      ¼ tsp crushed red pepper flakes

·      ¼ tsp ground black pepper

 

INSTRUCTIONS:

1.      In a large bowl, combine soy sauce, honey, ketchup, garlic, basil, oregano, red pepper flakes, and pepper.

2.      Place chicken thighs, potatoes, carrots, and soy sauce mixture into the slow cooker. Cover and cook on low for 7-8 hours or 3-4 hours on high, basting every hour.

3.      Add green beans during the last 30 minutes of cooking time.

4.      Serve immediately, garnished with chopped parsley.

5.      Makes 8 servings

 

NUTRITION FACTS

ONE SERVING

CALORIES: 361

PROTEIN: 26g

CARBS: 43g

FAT: 10g


SKILLET RECIPES


EASY KOREAN BEEF

 

INGREDIENTS:

·       1lbs lean ground beef

·       3 garlic cloves, minced

·       ¼ c reduced sodium soy sauce

·       ¼ c brown sugar

·       2 teaspoons sesame oil

·       1 tbsp fresh grated ginger

·       1 tsp crushed red pepper flakes

·       ¼ tsp black pepper

·       2 cups steamed rice

·       Green onions and sesame seeds for garnish

INSTRUCTIONS:

1.       In a large skillet cook the ground beef and garlic breaking it into crumbles over medium heat until no longer pink

2.       In a small bowl, whisk together brown sugar, soy sauce, sesame oil, ginger, red pepper flakes, and pepper. Pour over the ground beef and let simmer for another minute or two.

3.       Serve over hot rice (or rice noodles!) and garnish with green onions and sesame seeds

4.       Makes 4 servings

 

NUTRITION FACTS

ONE SERVING

CALORIES: 378

PROTEIN: 25g

CARBS: 34g

FAT: 15g


EASY CURRY BEEF BOWLS

 

INGREDIENTS:

·      3 tbsp olive oil

·      1 large onion, finely diced

·      2 cloves garlic, minced

·      1 large russet potato, cut into a ½ in dice

·      1lbs ground beef

·      2 tbsp curry powder

·      1 ½ tsp turmeric

·      ½ tsp cumin

·      ¼ tsp sugar

·      ¼ tsp black pepper

·      1 tsp salt

·      1 ½ c beef broth

·      1 tbsp cornstarch

·      1 c frozen peas

 

INSTRUCTIONS:

1.      In a skillet or wok, heat the oil over medium high heat.  Add onions and garlic and cook until translucent and just slightly caramelized

2.      Add the potatoes and let cook for 10 min, turning heat down if the potatoes are crisping too much.

3.      Add ground beef, breaking it up with a spatula and cook until beef until browned.

4.      Next add curry powder, turmeric, cumin, sugar, black pepper, and salt.  Stir until combined

5.      Make a corn starch slurry by mixing the beef broth with 1 tbsp of cornstarch.  Add it to the beef mixture and bring to a boil.  Simmer for a few minutes until the entire mixture has thickened.  You’ll know it’s ready when there’s no more pooling liquid!

6.      Add peas

7.      Let entire mixture simmer, covered, for 10-15 minutes until the potatoes are fork tender.

8.      Serve over a bed of rice or eat as is!

9.      Makes 4 servings

 

NUTRITION FACTS

ONE SERVING- without rice

CALORIES: 420

PROTEIN: 27g

CARBS: 28g

FAT: 21g