Meal Planning Week of 4-9-17

The name of the game this week is to not fuss over food too much. I feel like that has been the trend lately anyway, but since I’m leaving Friday morning I want to make sure I only make a perfect amount of food so I’m not wasteful and leaving stuff in the fridge.

Breakfast: I’m doing some eggs and veggie sausages. I picked swiss chard out as a green because it just looks so, so pretty. I have some deli-made bruschetta again as I really love topping my eggs with it. I think the fresh note will be great with the sausages and sweated greens, too!

Lunches: I’m pretty sure you’re sick of it, but ha–just going to do my tofu salad sandwiches. There is absolutely zero reason for me to experiment and rock the boat this week so I’m just making this once again. I know I’ll happily eat it. I really never tire of it! Had to pick up tofu, avocados (had a coupon, YAS), pickles, and deli mustard. I already have the wine vinegar, salt, pepper, and oregano at home.

I’m serving that with spinach-mint soup. This soup is always really good to me, and ridiculously good for me! I had to pick up spinach, onion, garlic, mint, coconut milk, and stock. At home, I already have celery, olive oil, salt, and pepper.

Dinner: The piece de resistance for this week is turkey taco bowls with cauliflower rice and salsa. The salsa is pretty quick and easy. I usually do this with fresh tomatoes in summer, but store tomatoes are still depression this time of year so I picked up diced tomatoes. I also picked up garlic, cilantro, red onion, and jalapenos. At home, I already have salt, limes, and lemons.

The taco part of the bowl will use ground turkey, which I already have at home in the freezer. The package in the cart is for my fiance’s turkey burgers we make for his packed lunches. He’s weird about using the frozen Costco turkey. I won’t fight him on that. It’s not like I’m short on my own neuroticisms!

I had to pick up carrot, red onion, red + green bell pepper, jalapenos, and chili powder. At home, I already have cumin, paprika, cayenne, salt, pepper, apple cider vinegar, and cornstarch. Then I’m just going to take that head of cauliflower and rice it.

Snacks: Strawberries, bananas, chia seed pudding, protein shakes. Once again, just have to grab the fruit!

After coupons and bottle returns, the cart was $54. Very pleased!

Tex Mexi Quinoa Soup: This soup. Hnnng. Mmm. Yes. I’d say it’s perfection in a bowl. We don’t need no side dishes! It’s a complete package! You have bursts of crunch and freshness from a colorful selection of vegetables. You have brightness from touches of apple cider vinegar and fresh squeezed citrus. We most certainly cannot forget our smoke from the chipotle and chilis. It has your complex carbohydrates, protein, and micronutrients all in one bowl. This recipe requires quite a few ingredients, but I need to stress that you’re about to make a metric ass ton of food out of this. Yes, that’s a very, very official unit of measurement

  • 1 ½ - 2 lbs of ground turkey
  • 2 cups of quinoa (cooked to the package’s instruction)
  • 2 TBSP of oil, such as olive
  • ½ large red onion, diced
  • 2 carrots, peeled and diced
  • 1 red bell pepper, diced
  • 2 fresh anaheim chilies, diced (a single green bell pepper could substitute)
  • 1 jalapeno pepper
  • 2 canned chipotle peppers, diced, and with 2 TBSP of adobo sauce
  • 3-5 cloves of garlic
  • ¼ cup apple cider vinegar
  • 1 28 oz can of crushed tomatoes (low sodium or no salt added)
  • 1 32 oz carton of chicken stock (no salt added)
  • 2 TBSP tomato paste
  • 1 15 oz can of red kidney beans (no salt added)
  • 1 ½ cups frozen corn
  • salt, to taste
  • ¾ tsp black pepper
  • 2-3 TBSP chili powder
  • 1 TBSP paprika
  • 1 TBSP cumin
  • 1 tsp ground coriander
  • ½ tsp cayenne pepper
  • juice of half a very ripe lemon

Directions: Prepare all the vegetables and set them aside. In, frankly, the largest pot you got; heat up 1 TBSP of your oil over a medium-high heat. Add your ground turkey, add a few pinches of salt, break it apart with your cooking spoon and keep stirring until it is done through. Once done, remove it from the pan with a slotted spoon and set it aside. Add the rest of your oil. Add the onion and garlic and cook it until it is soft and fragrant. Stir. Next, add the carrots, bell peppers, anaheim chilies, and chipotles with adobo. And another pinch of salt, stir, and cook these until soft and fragrant. Then, add the black pepper, chili powder, paprika, cumin, ground coriander, and cayenne pepper. Stir, and let them heat up to release their oils and fragrance. 

Add your meat back in and stir to combine absolutely everything and get it coated very well. Once that’s smelling amazing, add the apple cider vinegar, stir, and let the contents simmer for a minute or two. While it’s simmering, off to the side start cooking your quinoa. It should take about 15 minutes. Time management, y’all. After that’s all set up add the crushed tomatoes, chicken stock, tomato paste, red kidney beans, and corn. Add a generous amount of your salt. Bring the heat up to high until the contents begin to boil. 

Once boiling, bring it back down to low and allow it simmer. Let it simmer until the quinoa in the other pan is done, then add the quinoa, squeeze the lemon, and let the final mixture simmer for about another 15 minutes. This recipe yields 12 mega-sized portions.

haha okay so obviously I’m not a fitness blog, but I gotta show my results! @fitness-fits-me has fantastic One Month Makeover, you guys <3 this is after two weeks. No, I’m not a beautiful goddess of perfection and I still have a ways to go, but I FEEL so lovely ! the meal plan is great too.! thanks, Charlotte, you’re the bomb, babe !!

Red Coconut Noodle Curry: Oh, what fresh Hell is this?  –it tastes good, though. I’m featuring Explore Cuisine’s Edamame Spaghetti here, which is a pretty amazing product as you get 25g of protein per 2 oz serving. It can be found at Costco for probably its fairest price. Take that, wheat spaghetti! 

This is a very spicy, fragrant dish loaded with tons of vegetables. One day I’d love to make a super legit curry base and toast my own spices, but until that day this is my curry recipe. You could substitute the noodles for whatever grains and proteins your prefer, but gotta say I’m loving the noodle-age. The ratios I’ve used here are for bulk cooking. It can easily be halved if you’d like to “weeknight” this with the family or only have a day or two of leftovers in the fridge.

  • 20 oz Explore Cuisine Edamame Spaghetti, cooked to package instruction and salt your damn pasta water
  • 2 TBSP virgin coconut oil
  • 3-5 clove garlic, minced
  • 1-2” piece of ginger, peeled and minced
  • ½ large yellow onion or a large shallot, diced
  • 1 large red bell pepper, diced
  • 2 serrano peppers, diced (deseeded and membranes removed) 
  • 7-8 oz package of mushrooms, roughly chopped
  • 12 oz bag of broccoli cole slaw (Mann’s make one with broccoli, red cabbage, and carrot)
  • 1 ½ TBSP turmeric
  • 1 TBSP ground cumin
  • 1 tsp ground coriander
  • 1 tsp ground cardamon
  • ½ tsp cayenne pepper
  • ½ tsp ground mustard
  • 1 TBSP curry powder
  • 3 TBSP red curry paste 
  • 1 TBSP hot chili paste (leave out if you’re already maxed out on your spice tolerance)
  • salt, to taste and depending on stock’s sodium contents
  • 16 oz can of stock, whichever you prefer for your dietary preferences
  • 1 cup coconut milk
  • ½  TBSP fish sauce (or a vegan alternative for a quick, one step adaptation)
  • 1 TBSP brown sugar
  • limes wedges and cilantro leaves for serving

Directions: Have your vegetables prepared. In a large (and I mean large) skillet, heat the coconut oil over a medium-high heat. Add the onion, garlic, and ginger and saute them for a few minutes until they are soft and fragrant. Remember to stir frequently to prevent burning. Next, add the red bell pepper and serrano peppers and allow them to do the same. Finally, add the mushrooms and broccoli cole slaw and let them begin to soften. Add a pinch of salt, stir. You could use normal carrots and broccoli florets if that’s what available, but I really love how the “slaw cut” mimics the noodles we’ll be adding. Speaking of which, in a large boiling pot add the edamame noodles into some heavily salted water. Follow the cooking instructions for the noodles on the package.

OK, while that’s all happening. Time to spice! Add the turmeric, ground cumin, ground coriander, ground cardamom, cayenne, ground mustard, and curry powder. Stir, and allow the spices to warm up and become fragrant. If your stock is unsalted, add some generous salt at this point in time. If your stock is salted, skip it. OK, now add in the curry paste and chili paste and let’s give that a stir now, too! Once everything is warm and smells incredible let’s add in the stock, coconut milk, fish sauce (or an alternative), as well that little dash of brown sugar. Stir it all until combined.

Allow the mixture to come to a small bubble, then take the heat down to medium-low. By now, the noodles should be cooked fairly well and we can drain them. Finish off the dish by adding the noodles, and you’re going to have to stir the living crap out of this if you’re doing this in bulk. You can do it! You! Can! Do! It! Let’s give the final product 5-10 minutes to continue bubbling and to get some of that flavor into the noodles. Serve with fixings! Lime wedges and cilantro leaves are pretty standard fare.

2

Tuesday, April 18th, 2017

So, I wouldn’t really call it a meal plan but this is legitimately what I do when I come home from a trip in the middle of the week and frankly do not feel like cooking. I go to Trader Joe’s and lob some salads and sandwiches in the cart. I had some of those edamame spaghetti noodles around in my pantry, as I have for awhile now. So, I grabbed a ton of vegetables and a marinara sauce. They actually had an unsalted one so I had control over that! 

Just sauteed some onion, red bell pepper, garlic, zucchini. Salted it, pepper. Dash of red wine vinegar. Then I tossed in the pasta with the sauce, some spinach, heirloom tomatoes, and basil. Since it’s edamame I got about 27g of protein out of this 2 oz (dry) serving over a wheat pasta’s–oh, 7g? To me, it seriously doesn’t even taste strongly of soy in the first place so I’m pretty obsessed with the stuff now.

Also, and of course. This is my first time buying coffee there and it’s really, really awesome stuff. Impressed. 

10,000-15,000 steps 👍🏻
Meal Plan 👍🏻
6-8 hours of sleep 👍🏻
128 + oz of water 👍🏻
Sunscreen 👍🏻
100 Squats 👍🏻

I’m back with more printables! 

This time, it’s printables to help you organise your classes/schedule, your assignments, revision and meals. For daily/weekly/monthly printables see my previous posts here and here

“Class information”/schedule printable: a simple table where you can fill in your semester, starting/ending date, finals date, classes you’re taking as well as what time/in which room/which professor. Below that, a table to fill in what textbook is suggested for each class. 

Find it here.

“Class information” for one specific class: a printable you can keep at the front of your binder/notebook filled in with all the basic information for that class. Including room/professor, assessment methods, materials and study methods. 

Find it here

“Assignment planner”: to help you keep all of your assignment information in one page. Includes spaces for the title, type, class, due date, worth, outline, sources and milestones. 

Find it here.

“Revision planner”: a weekly and hourly plan of your revision.

Find it here.

“Meal planner”: a weekly view with spaces for your breakfast, lunch and dinner as well as a shopping list and notes section.

Find it here.


I hope you guys enjoy/use these! If you do, please let me know by tagging me. 

PS: Please do not redistribute these without credit. They took a lot of work to make.

Meal Planning Week of 3-12-17


Breakfast:
Going to do something a little bit different this week. I think something fattier for breakfast will keep me going stronger this week based on the feedback I got on my hormonal munchie woes. There are still eggs involved, naturally. Eggs. Until. I. Die. But, instead of toast or tofu, I’m going to go sweet potato hash. From the store, I’m going to pick up some sweet potatoes, red onions, red bell peppers, jalapeno, garlic and I’m going to try out some of these tofurky things. Technically that means it’s another tofu breakfast! But, I’m going to try the chorizo style and that will have a decent amount of fat to render. I, of course, need a new carton of eggs. Eggs do not last long around here. From my pantry, I’ll use some chili powder, cumin, ground coriander, paprika, cayenne, salt, and pepper!


Lunch: Tofu avocado salad sandwiches. So, these were a huge hit last time I made them and I think it’s time to summon their magical powers to my lunch plate again. All I need from the store is a package of tofu (one in the fridge still), a couple avocados, and bread. From the pantry, I have deli mustard, lemons, wine vinegar, salt, pepper, and oregano. I’ll probably also buy a jar of pickles because I’m feeling too lazy to make my own this week.

I’m going to pair it with a different soup, though. It is the most hypnotically beautiful color and there’s something so right about this soup even if it sounds a little odd. I call it “sweet and spicy red cabbage soup.” I kind of BS’d this recipe together when I had a sudden thought of “purple soup would be cool.” This soup uses green apples for the sweet and jalapeno and cayenne for the heat. From the store, I need red cabbage, jalapeno, green apples, yellow onion, stock, and coconut milk. From my pantry, I’ll use olive oil, salt, pepper, cayenne, sumac (I love this spice is all sorts of cuisine but it could be omitted) apple cider vinegar, and a little pinch of sweetener.


Dinner: We took the opportunity of having that $200 Costco gift card to also stock up on a bit of meat in the freezer. We picked up some chicken and we’ll be in stock for at least a few months now. Costco’s price is pretty decent and it’s a higher quality so we trim less. Sometimes Meijer’s chicken has these huge gross veins you need to cut. Barf. So, we’re going to utilize a little of bit of the freezer supply and make my chicken and quinoa soup. It’s just like chicken and noodle, but with quinoa. From the store, I need to pick up a yellow onion, celery, garlic, mushrooms, stock, and we actually like sweet potatoes over carrot in our chicken soup! From my pantry, fridge and, freezer I’ll use green peas, green beans, olive oil, quinoa, lemons, salt, pepper, rosemary, parsley, and thyme.

Also, tonight we’re just having a salmon burger (also from Costco) and I’ll pick up some brussel sprouts to eat with those.

Snacks: Apples (probably the last time they’ll be on sale for the season, so the last hurrah of winter produce), bananas, chia seed pudding (just need almond milk from the store) protein shakes (just need almond milk but I do need to reorder my powder this week).

Another mysterious appearance from my boyfriend’s feet. He HATES it when I make the cart pretty for you guys. Mwahaha!

VEGAN MEAL IDEAS: LUNCH DINNERS & SNACKS

In the morning, I make myself a tofu scramble or peanut tofu.

Then, here are some (vegan) meal ideas for lunch, dinner & snacks

LUNCHES
I always add one of the following proteins (all are vegan) to my buddha bowls:
- Tofu
- Seitan
- Beans
- Lentils
- Chickpeas
- Falafel 
- Tempeh
- TVP

Buddah bowl 1:

Rice, TVP, squash, roasted potatoes, zucchini, roasted red peppers,  white onion (sauce: tahini + soy sauce + hot sauce +  agave)

Buddah bowl 2:

Quinoa, lentils, sweet potato, red peppers, asparagus, garlic  (sauce: peanut butter, vinegar, agave, soy sauce, water)

Buddah bowl 3:

Barley, olives, red onion, corn, eggplant (sauce: hot sauce, almond  milk, tahini)

Buddah bowl 4: 

Rice noodles, mushrooms, zucchini, eggplant, spinach, onion  (sauce: soy, hot sauce, water, tahini)

Pasta salad:

Corn pasta (cool), avocado cubes, red onion, shredded lettuce,  sundried tomatoes, red pepper (sauce: lemon juice, olive oil,  vinegar, agave, chili paste)

Mexican Quinoa:

Quinoa, olive oil, garlic, jalapeño, veggie broth, black beans, tomatoes, corn, chili flakes, cumin, lime, avocado

Falafel dippers:

Chickpeas, onion, garlic, cumin, parsley, basil, chickpea flour, olive oil (sauce: tahini, lemon juice, olive oil, agave, garlic, salt) 

DINNERS

Coconut potato curry:

potatoes, cashews, cherry tomatoes, tomato paste, cayenne pepper, cumin, garam masala, coconut milk, olive oil, basil

Vegan Roasted Red Pepper Pasta:

corn spaghetti, almond milk, shallots, red pepper, garlic,  olive oil, nutritional year, corn starch, pepper flakes

Potato “fries”:

Yellow potatoes, chill flakes, batter, lettuce (dipping sauce: chili  paste, mashed tomato, water)

Mushroom Polenta:

garlic, polenta, vegan butter, vegetable stock, rosemary,  mushrooms)

Vegan Pizza:

dough: gluten free blend, salt, baking powder, sugar  (coconut), yeast, olive oil  toppings: olives, pelati tomato  sauce, basil, red onion, mushrooms, spinach, zucchini 

Rapini Pasta:

Corn pasta, rapini, broccolini, olive oil, lemon juice, chill flakes

Thai curry noodles

Rice noodles, onion, cherry tomatoes, coconut oil, spinach (sauce:  coconut milk, tomatoes, tofu, soy sauce, ginger, red curry paste, sriracha, garlic, salt, lime juice) 

Spicy peanut butter tofu:

Firm tofu, peanut butter, sriracha, garlic, vegetable stock, green onions, rice vinegar, agave, soy sauce

Veggie burger:
Veggie patty, whole wheat bread, lettuce, tomato, mushrooms, avocado, olives (sauce: mustard or ketchup or vegan mayo or hot sauce)

SNACKS/ SIDES

Pistachio-stuffed dates:

pistacchios, salt, dates, shredded coconut 

Greek salad:

black olives, cucumber, tomato, chickpeas, red onion, bell pepper  (sauce: red wine vinegar, olive oil, oregano)

Rice rolls:

Rice paper, lettuce, onion, mushrooms, peppers (dipping sauce:  tahini, hot sauce, water, chili paste, soy sauce)  

Date balls:

Dates, shredded coconut, raw oats

Apple slices with sauce:

Green apple slices, cinnamon (sauce: soaked dates)

Sweet potato chips

Sweet potatoes, salt, vinegar 

Baba Ghanoush

lentils (beluga), eggplants, pomegranate, parsley, tahini, lemon  juice, salt)

Most recipes can be found on my pinterest /deelsian, or I’ve made them myself! 

I will be updating this list frequently, adding things (probably will add a dessert category).

Things I buy that are pre-made for when I’m lazy! (it happens!)
- Vegan pizza
- Burritos 
- Veggie sushi
- Quinoa salads
- Veggie burgers
- Veggie nuggets
- Vegan hot dogs
- Oreos
- Sorbet frozen yogurt
- Pre-seasoned tofu (terriyaki) 

Meal Planning Week of 4-23-17

We’re back home and we’re ready to meal prep again! Woo! Items I bought from the store are bolded, all other ingredients are either in my fridge, pantry, or freezer.

Breakfast: I still have a ton of that basil that I bought at Trader Joe’s leftover so I’m going to make pesto. Except, I’m a horrible person and am putting no cheese in it and just skipping pine nuts because they’re horribly expensive. That means I’m really just making basil dressing, and I’m OK with that! I’ll just blitz up the basil with some garlic, olive oil, salt, pepper, and lemon.  I think I’m going to saute up some spinach, grape tomatoes, capers, and then add the pesto. I’ll have some eggs over that, and probably some tofu on the side for the sake of more protein and because it’s just sitting there in my fridge. It doesn’t really “go” and I’m pretty sure the thought of tofu and Italian having a crossover is nightmare fuel to some people, but eh–macros. Sue me, but my lifts will be happy. 

Lunches: At the request of my fiance, I’m making my lentil soup again. He loves this dish and it’s easy to make, so yeah–making it. I’ve made this before so I’ll scoot along. Picked up lentils, stock, diced tomatoes, carrots, onion, lemon, and bay leaves. The recipe is linked above if you want to know what else goes in!

Dinner: I’ve only referred to this dish as “Luscious Ass Italian Casserole.” The Italian theme this week is mostly coming from the massive amount of basil I truly have. Basically, this is a chicken casserole with noodles (sometimes quinoa), tons of vegetables, a red sauce, and cheese (sub). I have some skinless, boneless chicken breasts in the freezer and I had a box of red lentil ziti noodles, so felt like I could make this on the cheap this week. The sauce will comprise of olive oil, onion, carrot, red bell pepper, garlic, salt, pepper, crushed tomatoes, basil, marjoram, red wine, and sugar (very little). I’m leaving it chunky and in addition to that braising some mushrooms and zucchini in it. Then I’m going to put the mozzarella style Daiya on top and bake that sucker in the oven. It’s gonna rock. 

Snacks: Bananas, cantaloupe, protein shakes

This came out to $55. 14. Robbed the place!