Meal Plan March 27-April 1

Happy (almost) Easter!

It’s been a while since I shared my meal plan, and frankly that’s because I haven’t been great at creating and following a meal plan the past few weeks.  An unexpected death in the family really threw me off my meal planning game, and I just got lazy.  It happens to us all, even us health and fitness coaches!

This week one of my friends needed some help getting a meal plan together, so we had a coffee date during our kiddos’ naptimes to meal plan together.  It was such a blast!  We are both busy, working moms of toddlers, so we were on the same page as far as finding quick and easy recipes. I loved talking with her about how I meal plan and sharing some recipes with her.  So much so, in fact, that I’ve got an idea brewing to do a live meal planning online…you’ll see more on that later if you follow me on Facebook.

This is what we came up with for the week. My breakfast, as always, will be my beloved Vegan Chocolate Shakeology with a banana, natural peanut butter, coconut flakes, and oats.  My lunches will be dinner leftovers!

Sunday: Easter dinner with my in laws (probably ham, green beans, mac and cheese, and other not clean but festive foods!)

Monday: Paleo Chicken Broccoli Casserole

Tuesday: Paleo Egg Roll in a Bowl (I’m adding chicken)

Wednesday: Paleo Taco Bowls

Thursday: Chicken and Spinach Sweet Potato

Friday: Cilantro-Lime Honey Garlic Salmon

I am in the last week of my 30-day Chisel program.  I haven’t seen a big difference in my measurements or weight, but I have seen a difference in my tone, especially my abs.  I have relaxed a bit too much with my nutrition this past week, so I’m excited to see my overall results at the end of the 30 days after going full out with my eating this week!

What is on your menu this week?


Clean Eating BBQ Sauce

Another day, another clean eating version of a yummy sauce!

I’ve been feeling like I’m in a food rut lately–eating the same things makes my life simpler, bu tit can also get boring.  I’ve been looking for healthy ways to mix it up without spending more time in the kitchen, and sauces seem to be the way to go for me lately.

I found this recipe from The Bewtichin’ Kitchen via Pinterest.  I really liked it, but I’m going to make a few tweaks for next time.  First, I had to use chicken broth instead of beef because the seal on my beef broth was tampered with.  Yikes!  Second, I thought the sauce was a little too tomatoey for me.  I will probably halve the amount of tomato paste next time (and use beef broth!) and see how that goes.

It was still a really yummy sauce!  Not as sweet as the bottled stuff, but we don’t need all that sugar anyway, right???  It was a huge bonus that this was really low maintenance and fast–30 minute cook time and a 5 minute prep.  You can make this sauce while you cook your protein and use the most of your time.

I’m going to be using this sauce for chicken, burgers, and salmon!

Clean Eating BBQ Sauce (from Bewitchin’ Kitchen)

1 1/2 cups beef broth

2 tsps minced garlic (I just minced two cloves)

5.5 oz can tomato paste

3 tbsp pure maple syrup

1 tbsp apple cider vinegar

2 tbsp dijon mustard

2 tsp paprika

1 tsp onion powder

1 tsp chili powder

1/2 tsp cumin

1/2 tsp sea salt

1/2 tsp cayenne pepper.

Heat broth and garlic in a medium saucepan over medium heat to a simmer for 5 minutes.

Add the rest of the ingredients.  Simmer on low for 25 minutes, stirring occasionally.  Remove from heat and let cool to room temperature.  Put in air tight container and keep in the fridge.

Toddler Eats: Turkey Meatballs

My 2 year old doesn’t love protein.  In fact, he would rather eat fruit all day, every day.  We have to ration his fruit so he has room in his belly for the other foods that are vital for growth. I blame the genes from his daddy.  It’s hard to find flavorful protein that is also healthy and not covered in a sugary sauce or deep-fried.  When I made this recipe I’m sharing today, it was a hit!

These meatballs are actually originally intended for the Thai sauce I posted about last week.  Much like I altered the sauce a bit from the original recipe, I changed up the meatballs, too.  I knew my husband didn’t really want the Thai sauce, and I wasn’t sure if it would be too spicy for my toddler, so I opted to make the meatballs separately and alter the spices to fit their tastes.  The result was a delicious and versatile meatball that I can use in different recipes.  I can add BBQ sauce, or put them in pasta, or crumble them over pizza, or eat them on a sandwich.  I’m excited to have found another meatball recipe to add to the other delicious one I have on hand.

Toddler-Friendly Turkey Meatballs (adapted from iFoodReal), yields approx. 8-10 meatballs

1 lb lean ground turkey

1 cup shredded zucchini, extra water squeezed out

2 green onions, sliced

2 tsp dried basil

2 garlic cloves, minced or pressed

Pinch red pepper flakes

Cooking spray


Preheat oven to 375 F. Combine all ingredients except the cooking spray in a large bowl and mix until well combined.  Roll 1-2 tbsp of meat mixture by hand into meatballs.  Meanwhile, heat a large skillet over med-high heat and spray with cooking spray.  Cook the meatballs for 3-5 minutes, turning at least once to sear most of the outside to golden brown and help keep their shape.  Use a fork or tongs to transfer meatballs to large cookie sheet covered with parchment paper.  Bake meatballs for 15 minutes, until completely cooked or until meat thermometer reads at least 165 F.

Serve meatballs warm with Thai sauce, marinara on a sandwich, with pasta, or with BBQ sauce.


Clean Eating Thai Sauce

Wow!  I didn’t realize how long it had been since I’d updated this site!  February was a crazy and stressful month, and some things had to take the back burner, so I pulled back on my blogging.  But I’ve got some great ideas to share with you all and I’m excited to get back into it!

Recently I made some Thai Turkey Meatballs that I got off of Pinterest.  I love Thai food, so I’ve been eyeing this recipe for a while, but my husband and son aren’t quite as adventurous as me, so I was kind of worried about making a whole meal that they may not love.

I finally decided to just go for it, and decided at the last second to make the recipe separately, baking the meatballs in the oven and simmering the sauce on the stove instead of cooking them both in one dish.

This sauce was AMAZING.  I changed the recipe a little, and I’m so glad that I made it separately because I’m already looking forward to pairing it with other proteins!  I’m envisioning it with grilled chicken, baked salmon, stir fry, and even scrambled eggs.  It’s got heat without being overwhelmingly spicy, and some sweetness from the coconut milk.  And this recipe gets bonus points for being quick and easy!

Clean Eating Thai Sauce (adapted from iFoodReal)

1 1/2 cups low fat canned coconut milk

3 tbsp tomato paste

1 tbsp red curry paste

Combine all three ingredients in a small saucepot.  Whisk together until mixed through.  Heat on low for 10  minutes, stirring occasionally, until mixture is bubbling and slightly thickened.  Serve warm with dish of choice.