Easy healthy meals for the week

Ever wondered how to buy everything you need for one week of delicious EASY nutritious meals? Tired of spending too much grocery shopping just to have rotting food in the fridge? Staring aimlessly at each aisle trying to piece together a meal plan? I’ve sooo been there, and I’ve finally developed a system! Relax, not one of the following meals even require an oven! I plan to do more of these, so make sure you leave a comment saying that you liked this post so I’ll do more soon, okay?

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Feel free to tailor these to you!

Are you veggie or vegan? No problem! substitute tempeh instead of chicken. If you have a vitamix, then you can substitute cashew cream or almond butter instead of cooking cream. You can substitute scrambled tofu instead of eggs. Substitute Coconut Oil in place of butter. ETC.

Shopping list

  • mixed greens lettuce
  • zucchini (4)
  • red peppers (6)
  • carrots
  • radishes
  • beets (pre cooked sliced)
  • eggs
  • preservative free fresh artisan bread (that you slice at home)- I went thru 2 this week one was a black olive / rosemary one and the other a plain sourdough. Or sprouted raw bread is the healthiest option! Learn why
  • 2 packs of pre-made gnocchi
  • chicken breasts
  • cilantro
  • lemons (6)
  • goat cheese
  • goat cream cheese
  • sweet potatoes (4-6)
  • pears (4)
  • Parmesan shredded and whole
  • pesto or frozen basil cubes
  • cooking cream

Usually stored up at home

Buy a lot of these things and store in appropriate containers. We may not use them this week, but soon we will!

  • sunflower seeds
  • pecans
  • pine nuts
  • ginger
  • mirin cooking oil (it’s in the Asian aisle)
  • olive oil
  • balsamic vinegar
  • Apple cider vinegar
  • brown rice
  • quinoa
  • millet
  • honey
  • lentils
  • soy sauce

My typical breakfast

eggs sunny side up, toast, goat cream cheese, Tabasco sauce, slice of feta
with a salad…
either:

  • chopped cucumber tomato onion
  • or if a little more time- cucumber, little bit of tomato, red pepper, radish, carrot, onion
  • or simple tomatoes, cilantro, and onion only
  • or lettuce based with just red pepper, carrots

You don’t need fancy choppers, just a good veggie knife and a veg peeler and a cutting board.

Dinners I made from above shopping list

Cilantro chicken with crushed honey roasted peanuts served with smashed sweet potatoes with butter and cinnamon and a goat cheese pear salad with pecans and ginger dressing

 

Make chicken marinade first (you only need to marinate 30 min in fridge)

Ingredients:
chop 2 big bunches of cilantro
5 garlic cloves thru press
1 nub ginger (size of small garlic clove) thru press
1 tablespoon of honey
1 tablespoon of olive oil
1/4 cup lemon juice (or lime)
1/2 teaspoon of salt and pepper
few dashes of mirin (you don’t have to have this)

  1. Mix above ingredients in a square shallow glass dish and place thawed out chicken breasts in it, cover, and place in fridge for 30 min.
  2. for that 30 min you can prepare the smashed sweet potatoes. Chop them in large chunks, leave skin on, and place in boiling water about 30 min until soft.
  3. while the potatoes are boiling start salad dressing. grab a small little bowl and add a little bit of lemon juice, olive oil, balsamic vinegar or soy sauce, one nub of ginger (thru the garlic press), 1/2 teaspoon salt.
  4. check your potatoes..If still time to go, make salad. wash your mixed greens and dry and place in large bowl. slice 2 pears, chop up some goat feta, chop up some pecans and toss in with dressing. done…
  5. now to the sweet potatoes…drain them, place them in big bowl, and smash them with a masher and add tablespoon or so of butter and tablespoon of cinnamon.
  6. and now for the chicken! melt some butter or coconut oil in fry pan and take the chicken breasts but try not to bring in too much of the marinade (you know like pour the juice from the dish on top) because you want the chicken to get a little bit of a golden burn. It looks more appealing to me that way and the more marinade you get in at the beginning the less likely you will get that gold burn on them. when they are almost done, add more marinade. Serve them with chopped up nuts of some kind on top (I used PLANTERS honey roasted peanuts!) and some fresh cilantro.

zucchini gnocchi w/ red peppers

(I made this 2 times, it’s what I make when I’m lazy or when I want to drink red wine)

  1. dice up zucchini, heat up olive oil in large sauté pan on low heat. If you have some sage why not crumble a little in there, throw in the zucchini try not to move it around too much because we want it to get a little crispy golden before stirring it around. So leave untouched 3-5 min before shifting things.
  2. when zucchini is half way done toss in the gnocchi and try not to move it around too much because we want it to get a little crispy golden. same as with zucchini.
  3. toss in some pine nuts and sauté about 10 min until zucchini and gnocchi are done and crispy. While you are waiting for it to cook, slice up a red pepper and toss it in when you are done chopping it up.
  4. press 1-2 garlics in with the garlic press, stir up and wait a minute, then add cooking cream (no more than max. 1/2 a cup), and toss in a few frozen basil cubs or some pesto mixture.

roots dinner salad w/ Parmesan and fresh bread with olive oil balsamic dip

 

start with the dressing:
Get your small little bowl for making dressing and squeeze in one lemon, remove the seeds, add a teaspoon of salt, add dash of tarragon from your spice rack, that’s it! not even olive oil!

now for the salad…wash and dry mixed greens and place in large bowl and add to it:

  • 2-3 shredded carrots
  • the beets and or shred a fresh beet but I usually get the pre prepared ones b/c I’m lazy
  • diced up radishes (not sure how many depends on size of radishes, but in a smaller ratio then everything else you added
  • toss in some sunflower seeds
  • slice up the parmesan (it’s nicer to thin slice a whole chunk of parmesan to get the rich flavor rather then thinly grated parmesan which is not as tasty!)
  • serve with slices of your bread and mix a little olive oil and balsamic together in a small dipping dish to dip in.

Lemon Chicken served with sweet potatoes in cream basil sauce with a goat cheese pear pecan salad

  • chop sweet potatoes in small cubes so you can just sauté them. When they are done add a little cooking cream and basil cubes/ or pesto to dress them up (leftovers of these go good with an egg in the morning!)
  • sauté your chicken breasts in a lot of butter and lemon juice with some chopped up bay leaves (just 1-2 are needed)
  • for the salad… (same as other day) grab a small little bowl and add a little bit of lemon juice, olive oil, balsamic vinegar or soy sauce, one nub of ginger (thru the garlic press), 1/2 teaspoon salt.
  • make salad. wash your mixed greens and dry and place in large bowl. slice 2 pears, chop up some goat feta, chop up some pecans and toss in with dressing. done…

These were so easy and delicious! I hope you are cooking these meals in non-toxic cookware as not to undermine all your efforts in eating healthy.

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