Sunday: French Toast with Maple Apple Compote
Sunday night means breakfast for dinner again! I make quite a few changes to this recipe to make it my own. I eliminate the added sugar (apple & maple syrup make it sweet enough already), use cooking spray instead of butter (saves over 200 calories), skim milk instead of 2% (saves 45 calories per cup), whole wheat bread instead of white bread (more fiber, vitamins & minerals) and used golden delicious apples I had on hand (any type of apple would work). This recipe contains 6 servings so adjust it based on how many people you’re feeding.
Monday: Lemony Roasted Salmon with White Wine Couscous
The picture of this dish screams fresh! We’re not fans of salt, garlic, and onions in our house so I eliminate those from the recipe. If you prefer another type of fish, go for it…I used trout that was on sale at Publix last week. And as always, replace olive oil with cooking spray to save a few calories. All this recipe needs is a serving of green vegetables on the side (green beans, broccoli, or brussel sprouts!)
Tuesday: Five-Spice Orange Beef & Broccoli
A good food picture really catches my eye and this one does just that! Except it has A LOT of ingredients. Don’t sweat it. If you don’t have it, don’t worry about it. I’ve made this recipe multiple times and it turns out different every time depending on what ingredients I have in the pantry. As always, I use cooking spray instead of oil in most recipes and I leave out salt as well. Other substitutions… brown rice for white rice (adds more fiber and vitamins/minerals), vegetable broth for beef stock, and apple cider vinegar or distilled vinegar works instead of rice vinegar. Serving size: 1/2 cup rice, 3/4 cup broccoli mixture, and 3 ounces of beef.
Wednesday: California Caprese Bowl
This recipe is quick, simple, and great for Wednesday nights when we’re running out the door after work for church. This dish does not contain meat so I like to add grilled chicken for more protein! Farro is a type of hulled wheat referred to as an “ancient grain.” It is very similar to brown rice but provides more protein and fiber! Barley, brown rice, or any other type of grain can be substituted if you do not have farro. Other substitutions: leafy spring mix or spinach instead of arugula and turkey bacon (lower fat and calories) instead of pork bacon.
Thursday: Shrimp & Artichoke Salad with Lemon Vinaigrette
This colorful salad is another option for a quick and simple dinner! I make this one pretty much as is (minus the salt, onions, and garlic). Substitutions you could use…chicken for shrimp, almonds or pecans instead of pine nuts, and of course any other vegetables could be added that you have on hand! Side note…The dressing will make the salad pretty soggy over time so if you have plans to eats leftovers for lunch the next day, make sure to put dressing on the side!
Friday: Homemade Pizza
Be creative with this one! I like to make my own whole wheat crust with yeast and all but you can always buy one at the grocery store too. Making pizza at home can be much healthier than ordering out! Make sure to include lots of vegetables! We like bell pepper, olives, banana peppers, and spinach on ours!
Recipe (Crust): http://allrecipes.com/recipe/20171/quick-and-easy-pizza-crust/
Saturday: Skillet Chicken with Seared Avocados
I would eat avocados at every meal if I could! This recipe takes avocados to a whole new level! The sugar and high heat makes them caramelize! I made a few adjusts to make this dish my own which included multi-color bell peppers instead of poblano and fat-free plain greek yogurt instead of sour cream.
Grocery List (not including kitchen staples): Whole wheat bread, Apples, Carrots, Lemons, Limes, Broccoli, Oranges, Bell peppers, Fish (salmon, trout, tilapia, etc.), Flank steak, Shrimp, Chicken, Turkey Bacon, White wine (individual bottle), Cilantro, Vegetable stock, Hoisin sauce, Artichoke jar, Shaved almonds, Parmesan cheese, Marinara