Tuesday, May 17, 2016

Weekly Meal Ideas & Dinner at Home


High Neck Crop Top: Forever 21 {here}|| Loose Fit Pocket Pants: Similar {here}


Copper Cookware Set: Crate & Barrel {here}|| Cravings by Chrissy Teigen: Shopbop {here}|| William's Sonoma Bride & Groom Cookbook: West Elm {here}|| The Skinny Taste Cookbook: Sur La Table {here}|| Threshold Floral Hand Towel: Target {here}|| French Bulldog Cookie Jar: Target {here}|| Acrylic Bar Stool: LexMod {here}|| Scalloped Dinner Plate: Crate & Barrel {here}|| Storybook Romance Dish Towels: Anthropologie {here}

Stemming from one of my earlier posts highlighting what I do to stay happy, healthy, & feeling "well," I had some requests for a "weekly meal plan" or meal ideas that Jordan & I incorporate into our routine to stay on track & to keep us feeling good both mentally & physically. I thought it would be fun to not only share with you guys one of our favorite dinners that we eat a lot (that is both delicious & good for you), but also to share with you guys some meal ideas for a Monday-Friday ideal healthy eats week. Although we definitely do not stay on track 100% of the time, (we love pizza, burgers, fries, etc), for the past year we have been really trying to eat healthier, & to be conscious of what we put into our systems food wise. Not only do we feel better when we eat meals like I have listed below, we notice changes in our waistline & mentality/energy. Honestly I can actually feel my energy decrease when I eat a huge pizza or burger/fry combo. I know that sometimes it is worth it, (definitely, can't forget about the "cheat meals"), but I know how it will make me feel afterwords & sometimes that is enough to stay home & make these options instead. I know you guys will love these options too!

Breakfast: {Monday}: Granola with berries of choice (raspberries, blackberries, blueberries, etc)- & a smidge of 2% milk or almond milk. {Tuesday}: Banana with Peanut Butter (natural) with or without wheat toast. {Wednesday}: Special K Cereal with 2% or almond milk, or a 100 calorie yogurt with granola (I add the granola right to the yogurt package so I don't add too much). {Thursday}: Avocado on wheat toast with poached egg, salt & pepper to flavor (I also sometimes add garlic salt & Sriracha or Dijon Mustard if I am feeling like it is too bland). {Friday}: Egg whites with a smidge of reduced fat feta, &/or red/yellow peppers, &/or green onion, salt/pepper, & dry or fresh parsley to taste.

Tip: a go to breakfast I almost always substitute one of these with is a protein shake or smoothie. They are super easy to make & almost always fill me up if I add in the right ingredients. Example: Vanilla whey protein, ice, 2% milk, greek yogurt (or you can substitute 100 calorie greek yogurts with your flavor of choice), berries to taste (depending on what flavor you are going for), OR a smoothie staple for summer: Mango, OJ (50% reduced), ice, raspberries. You'll love either!

Lunch: {Monday}: (my fave!) Romaine salad with grilled or shredded chicken, corn, black beans, red/yellow pepper, green onion, & a Southwest Greek Yogurt Sauce, example: {here}. {Tuesday}: Chicken salad (shredded or chunk chicken) with dijon mustard, greek yogurt, green onion, on whole wheat toast, with a side of grapes. {Wednesday}: Turkey sandwich with romaine lettuce, dijon mustard, reduced fat cheese (1 thin slice), whole wheat bread, side of carrots with hummus. {Thursday}: Romaine salad with strawberries, walnuts, feta, green onion, cucumber, with balsamic vinegar & oil to dress. {Friday}: Buffalo chicken wrap with romaine lettuce, green onion, cubed grilled chicken (or shredded), small amount of Frank's Red Hot Buffalo sauce, & reduced fat blue cheese crumbles (optional), wrapped in a whole wheat tortilla, with a side of Baked Lay Chips or Veggie Straws.

Dinner: {Monday}: Blackened Cod (see our recipe below!) with side of broccoli & brown rice. {Tuesday}: Home-made burrito bowls with ground turkey, brown rice, corn, red/yellow peppers, avocado, squeeze of lime juice, sprinkle of shredded cheese, greek yogurt, & taco sauce/&/or salsa. {Wednesday}: Pork lettuce wraps made with romaine lettuce boat, teriyaki sauce, green onion, red pepper, & a side of brown rice. {Thursday}: Skillet lemon chicken breasts (example- {here}) with green beans, & baby red potatoes baked in the oven with olive oil & salt/pepper to taste. {Friday}: Home-made turkey burgers (with ground turkey, egg, green onion, seasonings of your liking-formed into patties)- whole wheat buns (I always only eat half of a bun), & home-made sweet potato fries- example recipe {here}.

Snacks: Hummus & carrots (I really like the roasted garlic kind), or I will eat it with reduced fat wheat thins. Popcorn (we get the all natural, or pop it on the stove). Chips (Tostitos or Blue Corn) & home made salsa or guacamole. Reduced Fat Cheez It's (these are my vice! I need to remember, SMALL serving size!).

Tip: I usually throw one of these snack options in between lunch/dinner, or after dinner before bed (instead of dessert, I'm not a huge sweet person, I go more for savory so these snack options sometimes serve as a dessert for me). I try to eat 5-6 small meals a day (again, on a good day) so keep this in mind when portioning out these meals.

Dessert: Berries of choice with small amount of low fat cream/skim milk/or almond milk, or without cream/milk at all! Frozen Yogurt or Sorbet (small dish). Fiber One Bar (90 Calorie, I like the Chocolate Chip or Lemon). Arctic Zero Protein Ice Cream (or a protein shake). Dark Chocolate. &/or... a glass of Red or White Wine ;). Again, not a huge dessert person, but sometimes I can get a sweet tooth!

Blackened Cod on the Stove Top:

4 thick cut cod steaks
Olive Oil
Salt/Pepper (pinch per steak)
Paprika (1 tsp)
Minced Garlic (2 tsp)
Parsley (1 tsp)
Thyme (1 tsp)
Chili Powder (1 tsp)
Tarragon (1 tsp)

Take pre-sliced thick cut cod steaks out of freezer & let thaw, drizzle with olive oil & lemon. Rub on seasonings (salt/pepper, paprika, chili powder, parsley, thyme, taraggon). In a pan with small amount of olive oil, & minced garlic, sear all 4 sides of the steak, (if it is a filet, you just sear the 2 sides). Cook until the fish starts to flake (approximately 5-6 mins). Serve with brown rice & steamed broccoli florets. Super easy & delicious! Can be paired with home-made tartar sauce or a home-made greek yogurt fish sauce (example: {here}).

Hope this helps. & or gives you guys some good ideas for sort of kind of healthier meals to take into account during the week! Do you guys want any more specific recipes or are you guys liking these posts? if so I can keep them up! If you guys want the specific recipe to any meals I have listed above, comment below & or DM me through Facebook (Fahling for Fabulous) or IG (@emilybfahlsing), otherwise you can email me at contact@fahlingforfabulous.com. I hope you guys have fun whipping up some of these meal ideas together! Xx

1 comment :

Unknown said...

Your house is beautiful! Love the recipe too!