Back in October I shared a post about the basics of Meal Planning. What I didn’t share was some of my go-to recipes for breakfast and lunch that ensure I am prepared for the day.
During the week, I am up just before 6 AM and have to leave the house just before 7:30 AM. This doesn’t give me a lot of time to get myself out of bed, shower, do my hair, get dressed, make breakfast, eat and get out the door. So how am I able to manage it all? That’s where meal-planning comes in.
Below are some of my go-to recipes:
BREAKFASTS
Crust-less Quiche
I absolutely love this make-ahead recipe by Skinnytaste! Sunday is normally my meal-prepping day for the week, but I will wait until the evening to make a batch. The quiche will keep well in the fridge (4-5 days) or they can be frozen. To heat them, pop them in the microwave for 30 seconds and you’re out the door.
Tip: Make sure you have a good non-stick muffin tray otherwise they will get stuck and it’s a huge mess.
Recipe substitutions from the original: I use chorizo sausage instead of the turkey kielbasa and I use 5 whole eggs instead of the combination of egg whites and whole eggs.
Fruit and Granola Parfait
This recipe is quick to throw together in the morning (parts of which can be made the night before). I like this recipe when I’m not super hungry in the morning and want to eat my breakfast when I get into work (or on the bus on the way in).
Ingredients:
- 1 cup of Greek Yogurt
- Fruit (I like to use 3-4 strawberries and 1 banana)
- ½ cup of Granola
Directions:
- Portion your yogurt and granola into separate containers for the week (you don’t want the granola to get soggy).
- The morning of, cut up your fruit and pop it into the yogurt container.
Protein Smoothie
This was my go-to recipe when I was training. It’s super simple to make (just throw everything into your blender), but a little noisy when you’re up before everyone else in your house.
Ingredients:
- ½ cup of Greek Yogurt
- Frozen fruit
- Spinach
- Protein Powder (I use vanilla)
Directions:
- Place all ingredients into your blender and blend until smooth.
Tip: Invest in a good blender – I am currently using a Magic Bullet and it takes way longer than it should.
LUNCHES
Naan Bread Pizzas
I first learned you could use Naan bread as pizza dough from my local Sobeys and ever since I have been hooked. They are the perfect size for a personal pizza and they are a staple in our lunch (and sometime even dinner) roster. There are literally hundreds of different combinations you can try!
Some of my favourites include:
- BBQ Chicken
- Prosciutto and Arugula (no bake)
BBQ Chicken Ingredients:
- Naan bread
- BBQ sauce
- Shredded Chicken (I normally make a batch on Sunday in my crockpot – recipe here)
- Onion
- Banana Peppers
- Mozzarella Cheese
Directions:
- Take your naan bread and cover it in BBQ sauce (spread like you would with pizza sauce)
- Place the shredded chicken, sliced onion and banana peppers on top
- Cover with mozzarella cheese
- Bake at 400 F for 10 minutes or until cheese is melted
Prosciutto and Arugula Ingredients:
- Naan bread
- Pesto sauce (Jaime Oliver brand)
- Prosciutto
- Arugula
Directions:
- Take your naan bread and cover it in pesto (spread like you would with pizza sauce)
- Place the Prosciutto and Arugula on top
Taco Salad
My family is a little obsessed with Mexican inspired food – tacos, fajitas, quesadillas, taquitos, enchiladas – you name it. Taco salad is therefore one of my go-to recipes for meal-prepping.
Ingredients:
- Ground Beef (Lean or Extra Lean)
- Taco Seasoning (I normally make my own so it has less salt)
- 1 Tbsp. Chili Powder.
- 1/4 tsp. Garlic Powder.
- 1/4 tsp. Onion Powder.
- 1/4 tsp. Crushed Red Pepper Flakes.
- 1/4 tsp. Dried Oregano.
- 1/2 tsp. Paprika.
- 1 1/2 tsp. Ground Cumin.
- 1 tsp. Sea Salt.
- 1 tsp. Pepper
- ¼ cup of water
- Lettuce (shredded)
- Cheddar cheese (grated)
- Optional: Guacamole, Salsa and/or Black Beans
Directions:
- Brown the ground beef in a pan or medium high heat
- While the beef is browning, combine the seasoning
- Once the beef is browned, drain the majority of the fat
- Add the seasoning to the pan and the water, then stir
- Lower the heat to simmer to let it absorb a little bit of the water
- Combine the lettuce, cheese and optional ingredients in a container
- In a separate container portion the meat
Fajita Bowls
As mentioned, my family is a little Mexican obsessed. Fajita bowls are great because, like the Taco salad, you can mix and match with the veggies and add in different carbs (rice or quinoa).
Ingredients:
- 1 Tbsp Olive Oil
- Chicken (sliced into strips)
- 1 Red Pepper (sliced into strips)
- ½ Onion (sliced into strips)
- Fajita Seasoning (I normally make my own so it has less salt)
- 1 teaspoon chili powder
- 1 teaspoon paprika
- 1 teaspoon garlic powder
- 1 teaspoon cumin
- 1/2 teaspoon dried oregano
- 1 teaspoon sea salt
- 1/4 teaspoon fresh ground pepper
- Rice or Quinoa
- Lettuce
Directions:
- Cook the rice or quinoa according to the directions.
- Meanwhile, add oil and cook the chicken in a pan on medium high heat
- When chicken is no longer pink, add half of the fajita seasoning and stir to coat all pieces
- Add the red pepper and onion and cook until soft
- Portion out the rice or quinoa into Tupperware, add the fajita mixture and place 2-3 pieces of lettuce on top (you will take these out before you reheat and then rip up the pieces to put in when you eat)
