5 Dinner Ideas for the Week

 

Don't out do your hard work at the gym in the kitchen.

 

80/20 rule.

 

Most throw their hard work away in the kitchen because they tend to get frustrated with prepping or maybe they just don't know what to make.

 

Here are five dinner ideas & what is exactly on my meal plan for the week ....

 

Monday - Philly Cheese steak Bell Peppers

Tuesday - Fajita Bowls

Wednesday - Unstuffed Cabbage

Thursday - Veggie Stir Fry

Friday - Spinach Lasagna Roll Ups

 

 

Recipes' to follow this week... stay tuned!

Turkey Lettuce Wraps

Guys! Wait until you see all these recipes in the fix extreme book!!! OHHH MEEE GOD!

Ingredients: makes 6 servings ; 1 wrap each 

1.5 lbs ground turkey

1 tsp. garlic powder

1 tsp. ground cumin

1/2 tsp. seat salt/Himalayan salt (mineralize) from the ultimate reset

1 tsp. chili powder

1 tsp. paprika

1/2 tsp. dried oregano 

1/2 medium onion, chopped finely 

1/2 g. bell pepper, chopped finely

3/4 cup water

3/4 cup tomato sauce, no sugar added; 4 oz. 

6 large lettuce leaves, washed, dried

1 medium tomato, chopped

1 cup fresh cilantro

Directions: 

1. Heat large nonstick skillet over medium heat. Add turkey, cook, stir frequent for 5 minutes, or until no longer pink.

2. Add garlic powder, cumin, salt, chili powder, paprika, and oregano; mix well.

3. Add onion and pepper; cook, stir frequently for 4-5 minutes, or until onion is translucent.

4. Add water and tomato sauce. Bring to a boil. Reduce heat to low; cook, covered 10-12 minutes.

5. Top each lettuce leaf evenly with turkey mixture, tomato, and cilantro. 

                                 

                                                        Turkey Lettice Wrap

Easy Burrito Bowls

Mexican is a fan favorite in this house. For this girl.  I could eat it once a week if not more, I would say obsessed. So I went searching for a new recipe. 

Ingredients : 

1 cup uncooked rice

1 cup salsa, use homemade or I try to get the organic

3 cups chopped Romaine lettuce

1 (15-25 oz) can whole kennel corn, drained

1 (15 oz) black beans, drained & rinsed

2 Roma  tomatoes, diced

1 avocado, halved, seeded, peeled, and diced

2 tablespoons chopped fresh cilantro leaves

For the chipotle cream sauce :

1 cup plain Greek yogurt
I would use the southwest seasoning from the 21 day fix book

1 clove garlic, pressed

Juice of 1 lime 

1/4 teaspoon sea salt

Directions :

To make the chipotle cream sauce whisk together all ingredients , set aside.

In a large saucepan of 1 1/2 cups of water, cook rice according to package instructions; let cool and stir in salsa ; set aside.

To assemble the bowls, divide the rice mixture into serving bowls; top with lettuce; corn; black beans; tomatoes; avocado and cilantro.

Serve immediately, drizzled with chipotle cream sauce. Or add hot sauce instead if you'd like.
Feel free to add ground turkey, shrimp, or even chicken to spice it up!!!!

ENJOY!!! 

Warm Almond Butter Sauce Noodles with Chicken

I always feel like anytime I make a chicken recipe its pretty much the same thing. I use the same spices & recipes. I am always nervous to try something new, not like it, and then be hungry right after. Anyone with me??

As I was reading the newest clean eating magazine I cam across this recipe & it peeked my interest.

It serves about 8.

Cook 1 lb. of whole grain spaghetti. In medium saucepan, poach 2 lb boneless, skinless chicken breasts with a pinch of sea salt and enough water to cover chicken. Bring to a boil then reduce to a simmer and cook, covered, until chicken is no,longer pink inside (about 10 minutes). Remove from heat, then drain water & strain chicken using a fork; set aside. In a small bowl whisk 1/2 cup natural almond butter, 1 1/2 tbsp reduced sodium soy sauce, 2 finely chopped garlic cloves, and 1/2 tsp peeled & grated ginger. Drain pasta; reserve 1 cup cooking liquid. Rinse pasta with cold water. Add reserve liquid to the almond butter sauce and mix well to combine. Ina large bowl, toss almond butter mixture with drained pasta. Add 1 cup fresh baby spinach, 1/2 cup purple cabbage, 1/2 cup green cabbage, shredded chicken, 2 thinly sliced scallions, a pinch of red pepper flakes, sea salt and fresh ground pepper to taste.

 

Cumin Baked Chicken

I always looking for new spices to add or different ways to cook chicken. This recipe is in the Insanity Max 30 and it is something I am trying for the week.



Ingredients -

- 4 (7 oz) chicken breasts, boneless, skinless

- 4 tsp. olive oil

- 1 tsp. ground cumin

Directions -

1. Preheat the oven to 375 degrees.

2. Place chicken in the ovenproof dish.

3. Drizzle with oil. Season with cumin.

4. Bake for 15-20 minutes, or until chicken is no longer pink in the middle and juices run clear.

Slower Cooker Italian Chicken

The chilly weather has started and when it comes to dinner, all you want is something warm.  I like something where you can throw all the ingredients in and just let it cook all day. The crock pot meals are my favorite during fall/winter. I stumbled across this recipe and I just had to add it to the weekly meal plan.

Ingredients :

- 4 lbs boneless chicken breast
- 5 medium tomatoes, diced
- 1 medium onion, chopped
- 3 tablespoon garlic, minced
- 2 tablespoon tomato paste
- 2 tablespoon olive oil
- 1 tablespoon honey
- 2 tablespoon Italian seasoning
- 1 tablespoon red pepper flakes
- 1 teaspoon sea salt
- 1 teaspoon pepper

Directions :

Mix all the ingredients together (except chicken) for about 30 seconds until they are mixed well.
Place chicken breasts and sauce in crock pot. Cover and cook on low for 7 hours. Shred chicken with two forks, let the chicken absorb sauce for another 30 minutes to an hour on low. Serve with pasta or brown rice.

Veggie Lo Mein

Can I just start by saying I am a huge Chinese food lover. It's so good, yet so bad for you all at the same time and honestly I could eat it at least once a week. I know, I told you I have a serious problem. But have no fear!!!!!... I have found a vegetable lo mein recipe. No driving to pick it up, no paying $20 per order, and just a little better for you!

Ingredients :


1 green pepper
2 carrots
1/4 cabbage
1 cup snow peas
1/2 onion

 Dice all veggies.

1 1/2 cup chicken broth (in pan)

In a separate container:
1/2 cup soy sauce
1 tbl garlic minced
1/2 tbl sesame oil
Salt and pepper to taste
Mix well

3 cups lo mein noodles/1/2 bag

Mix sauce first. Begin cooking noodles add veggies in broth then add sauce.

 

ENJOY!!!!!

Sunset Chicken

We tried a new recipe for dinner tonight.

 

Simple Ingredients.

 

Short Amount of time.

 

Delish.

 

 

What you need to cook :

 

 

 

3 to 4 boneless, skinless chicken breast (we use the tenderloins so I have about 8 cooking)

1 can of diced tomatoes (14.5 oz)

1 tbsp. chili powder

1 can of black or pinto beans (15.5 oz)

1 1/4 cup of frozen corn

1/4 cup sliced onions

1 small can of diced chiles

Salt and pepper to taste if desired

 

Directions :

 

 

 

Combine the chicken, tomatoes, and chili powder in a large pan. Cook over medium heat for about 30 minutes or until juices run from chicken. Add beans, corn, chiles, and onion. Season with salt and pepper. Simmer for about 5 to 7 minutes and serve over brown rice. You can also add a vegetable too.

 

**also add garnishes if you would like **

 

 

What Does My Weekly Prepping Look Like

I get questioned often on how I meal prep. What does a typical Sunday look like? What foods do I cook off? Honestly it usually consists of the same things and sometimes I switch it up. But, I truly find it easier to stick to a basic meal plan through the week..something that doesn't take a lot of time & effort.

1. Prep chicken: I am almost always having chicken for lunch. So I pull the chicken (if there's any left) from the freeze and let it thaw. I either add my own seasoning to it or let it marinate. Place on a baking sheet and let it cook off. 

2. Boil/cook eggs: I cook mine in the oven yes! I'm awful with the boiling water. I always think I leave it in long enough and they just are never cooked. Place in a muffin pan at 350 degrees for 30 minutes. You can use them for a snack or  on top of your salad.

3. Cut veggies: any veggies I'll have for the week I'll cut up and put in containers so they can be portioned out. Sometimes I'll even place some veggies on foil, add a few spices, and bake in the oven.

4. Wash my fruits: as soon as I get home from the store I will wash all my fruits so they are ready to go.

5. Portion nuts out: whether I choose almonds, walnuts, cashews, etc. I always portion them out in baggies so it's grab-n-go. Even though they are "healthy" fats, you still can over eat on them. 

6. Game face on: prepare yourself. Set yourself up for success with your meal plan. 

For more tips & clean eating challenges take a few moments to fill out the below application!

Fill out my online form.

HTML Forms powered by Wufoo.

Kielbasa, Pepper, Onion and Potato Hash

I'm always on the look out for new recipes, but things that are quick and easy to make. All you need is some fresh veggies and fifteen minutes of cooking time.

Ingredients : 

- 1 package of turkey kielbasa, cut into 1/4 inch rounds

- 1 green bell pepper, diced

- 1/2 yellow, red, and orange pepper, diced

- 1 onion, diced

- 3 small or 2 large red skin potatoes, peeled and diced

- olive oil 

- sea salt & pepper

Directions : 

- In a skillet, heat 2 tbsp of olive oil over medium heat. Add potatoes to the skillet and season with salt & pepper. Fry until golden brown and cooked through, around 8-10 minutes, stirring a few times to ensure even browning. 

- In a separate skillet, brown the sliced kielbasa for around 5 minutes in 1 tbsp of olive oil over medium high heat. Remove the kielbasa from the pan and set aside. Add the peppers and onions to the skillet and season with a pinch of sea salt & pepper. Cook for 5 minutes, or until softened, stirring occasionally. 

- Add the cooked potatoes and kielbasa to the skillet with the onions and peppers and mix everything together.  

Chicken Bruschetta

Another recipe in the books and OH MEEEEEE GOD! I love adding new recipes to the weekly meal plan because they are just amazing. We may not always like them, but this is one to keep in the books.

 

Ingredients :

 

5 oz. boneless, skinless chicken breast (butterflied)

1 tsp. onion powder

1 tsp. chili powder

1 plum tomato, diced

2 tbsp. fresh basil, thinly sliced

1 tsp. garlic, minced

1 tsp. olive oil

2 cups steamed green beans

sea salt and pepper to taste

 

 

Directions :

 

Season chicken with onion and chili powder, and grill or broil until done. (About 4 to 5 minutes per side) To make bruschetta, combine tomatoes, basil, and minced garlic and season with sea salt and pepper to taste. Top chicken with bruschetta and serve with steamed green beans.

 

 

Stuffed Ground Turkey Peppers

One of my favorite recipes when I was little. But I wanted to find my own way to make it. So that is exactly what I did.
 
Ingredients:
 
- green peppers
- ground turkey
- 1/2 onion; chopped
- garlic
- tomato sauce (your favorite sauce)
- sea salt
- pepper
 
Directions:

- Preheat the oven to 350 degrees. 
- Cook onion and garlic on low for a few minutes.
- Add ground turkey ; you can also add salt, pepper, and spices if desired for taste.
- As the turkey is cooking cut the tops of the peppers off, and hollow out the insides.

Hollow Green Peppers

 

- Once the ground turkey is cooked all the way through add your sauce. (I did not measure anything out)

 

Ground Turkey Mixture

- Fill the peppers with your mixture.

 

 - If desired sprinkle cheese on top.
- Place in over for 30 minutes; let cool for a little.
- Serve with a side of brown rice or black beans.

Vegetable Tian

As we were riding home from Maryland this weekend I was scrolling through Pinterest looking for new recipes. Why not make the most of your 5 hour drive when you can't go food shopping or meal prep .. at least you can make your shopping list with your meal plan. That is exactly what I did on the way home, but you know when you type in "clean eating recipes" thousands of amazing dishes. You must narrow it down or you will be on forever. I wanted to try to do something different, something without meat. There was my narrowed down search "veggie" dishes, which is how I came across this recipe.

Vegetable Tian Being Prepped

What you need:

-baking dish

-1/2 onion ; chopped

-2 tbsp. chopped garlic

-zucchini

-potatoes (I used red skin)

-red pepper

-Parmesan cheese

-seat salt

-pepper

-thyme

 

Directions:

1. Pre-heat the oven to 375 degrees.

2. Wash, Peel, and Slice vegetables.

3. Saute the onions and garlic in olive oil for seven minutes.

 

4. Add onions and garlic to the bottom of the pan. Layer the pan with the vegetables.

5. Season with salt, pepper, thyme, and drizzle 1-2 tsp of olive oil over the top for taste.

6. Cover with foil and bake for 35 minutes.

7. Sprinkle with Parmesan cheese over and bake uncovered for another 30 minutes.

8. Let it cool for a bit before serving.

 

 


7 Day Free Clean Eating Group

 

 

Totally last minute, BUT if I could provide you with a FREE 7 day clean eating group, would you join?

This group would teach you simple steps to meal planning & prepping, grocery lists, snack ides, and much more.

ONE: All you need to do is sign up for a free membership, RIGHT HERE!

TWO: Add me to Facebook : Alyssa Yourish

THREE: Request to join the group, here

 

Feel free to share this with anyone you may know who is interested! The group kicks off this Monday, June 30th!

 

See you then!!!

 

Sante Fe Crock Pot Chicken

This MAY just be my new FAVORITE dish!!!


So simple. Gather your ingredients. Throw in the crock pot. And cook.

Short amount of prep work  and everyone is happy!

What you need:

-crock pot
-24 oz of chicken breast
-14.4 oz can of diced tomato with mild green chille
-15 oz can of black beans
-8 oz of frozen corn
-1/4 cup of fresh cilantro
-14.4 can of chicken broth (I used the reduced sodium)
-3 scaillons; chopped
-1 tsp garlic powder
-1 tsp onion powder
-1 tsp cumin
-1 tsp of cayenne pepper
-salt if preferred

How to cook:

* Add everything to crock pot except chicken.
* Season chicken with salt if desired and add last (on top) to crock pot
*Cook on low for about 10 hours or high at 6 hours
*Half an hour before serving; remove chicken and shred. Add chicken back to crock pot and stir in.
*Adjust the salt & seasoning if needed.
*Serve over rice or tortilla chips & your favorite toppings 

Cauliflower Fried Rice

Love Chinese fried rice, but have to pass on it when you order because you just know it's not good for you. Try this healthy alternative. Looks exactly like it!

Ingredients:

- 3 cups grated cauliflower

- 1/2 cup frozen corn

- 1/2 cup carrots, peas, green beans (frozen bag will do)

- 4 cloves garlic, minced

- 1/2 cup onion, diced

- 1 TBSP extra virgin olive oil

- 2 eggs or 4 eggs whites, scrambled

- 3 TBSP soy sauce

What to do:

- dice up onion and sauté til brown

- mince garlic, add to pan with onions 

- add frozen veggies til soft (cook through)

- add eggs and scramble

- add riced cauliflower, then soy sauce

- stir 5-7 minutes 

If you want to get fancy add some shrimp, chicken, etc. 

Turkey Meatloaf

Ingredients:

1 1/2 cups chopped onion
3 garlic cloves ; chopped
1 pound ground turkey
3/4 cup old fashioned oats
1 egg
3/4 cup ketchup
2 tsp. Worcester sauce
1 tsp salt
1/2 tsp pepper
2 tbsp flax seed
olive oil spray

Directions:

Preheat oven to 350 degrees. Heat skillet of medium heat and add 1/2 tsp olive oil, sauté onion, and garlic. Sauté until soft and lightly brown. Combine all ingredients into a bowl and form into your meatloaf. Bake in oven for one hour or until the center is no longer pink. You may also drizzle ketchup over top to keep moist.

Veggie Lasagna

Italian girl and loves anything pasta? Yep, this one sure hits the spot. This is a simple recipe which takes fifteen minutes to prep & only calls for a few ingredients, but you can add any veggies you love, load 'em up.

             

Ingredients :

• 1 pkg of uncooked lasagna noodles (whole grain)
• 1 quart of your favorite spaghetti sauce
• 2 cups of shredded mozzarella cheese
• Ricotta cheese
• your favorite vegetables
• 1 cup of water
• 1 tsp. of salt (I use sea salt)
• 1/2 tsp. oregano
• 1/8 tsp. pepper

Directions :

• Preheat over to 350 degrees.
• Spray bottom of pan with olive oil spray and add 1/2 cup of spaghetti sauce.
• Mix together the ricotta, mozzarella, veggies, salt, pepper, and oregano.
• Cover pan with 1 layer of uncooked lasagna noodles; overlapping slightly.
• Add half of the cheese mixture and spread almost to the edges of the pan.
• Repeat with 1/2 cup of spaghetti sauce & cheese mixture.
• Top with another layer of uncooked noodles & add more sauce if you would like.
• Sprinkle parmesan cheese over the top and mozzarella cheese; if desired
• Carefully pour water along the edges and cover tightly with aluminum foil.
• Bake at 350 degrees for an hour; let cool for fifteen minutes.