Daily Meals - tons of recipes!

Life is hectic! And sometimes that means I get in a “rut” of eating the same, boring things. Lately I haven’t had time to experiment with recipes. I just know what I can eat, buy those things, and make them. The creative side of me is often bored. BUT! Sometimes simple is OKAY. A lot of times the stuff I make is still fancy and--more importantly healthy and delicious, and I get questions on recipes often. SO, I wanted to share with you guys some of my favorite go-to meals--both for me only AND ones I make for my family (I will explain in post). Some are my recipes; some are links to other people's recipes. My goal for each meal is to incorporate protein, produce (fruit/veg), healthy fats, and minimal, healthy carbs. Most of them are quite simple, but I promise they are satisfying! Hope they bring inspiration to your kitchen on those crazy days!

Breakfast

I start off the day with my version of a Bulletproof Coffee. I figure if I'm going to have an energy-boost in a cup, it may as well be PACKED with great, gut-healing things! Often I drink this before going to the gym, workout, then come back home to make a proper breakfast. By the time I eat, I often just have a cup of black coffee, or a cup with a little splash of coconut milk.

(My version of)Bulletproof coffee

12 oz organic coffee

2-4 tbsp Trader Joe's organic canned coconut milk

1 scoop Vital Proteins collagen peptides

1 tsp L-glutamine powder

Almond/vanilla extract

SOMETIMES - 1 tsp manuka honey (will or will not add depending on how "sweet" my breakfast is)

Option 1 - Banana mini muffins

I use this recipe, but instead I do mini muffins, which changes the cook time to 8-10 minutes (DO NOT overcook these or they will turn out spongey instead of fluffy!)

Option 2 - Sweet potato pancakes

I use this recipe, and sometimes top with a mixture of 1 tbsp almond butter & 1 tsp maple syrup (sometimes a dash of salt, if the almond butter doesn't have any)

Option 3 - 2 Scrambled eggs, 1 slice Trader Joes sourdough toast with 1 tsp ghee and 1 tsp honey, 1 cup steamed broccoli (I don't put anything on it, and have gotten used to it this way! Although I'm sure some kind of healthy fat and salt wouldn't hurt!)

Lunch

Lunch is usually a meal where I separate what I make for myself and the kids. My kids eat some semi-healthy combo of protein, fruit/veg, and carb. Here are some things I make for myself:

Option 1 - Bone broth, slice of Trader Joe's sourdough toast with 1 tsp ghee, fruit (pineapple, watermelon, and cantaloupe are some favorites)

Option 2 - Spicy tuna roll(s!)

This one is a little more complicated and requires preparation--BUT! Once everything is prepped you get about 4-6 servings out of it, and it's all assembly after that. I feel so fancy eating SUSHI (that isn't leftovers) in my own house! And it's actually REALLY tasty!!!

Spicy Tuna Roll

Nori (roasted seaweed sheets - I get mine at sprouts)

Sushi rice (I use this recipe, and make it advance on meal prep day)

Tuna steaks (I get these ahi tuna steaks from Aldi!)

Avocado

Peeled cucumber

Green onion (sometimes)

Spicy sauce (*see below)

Chop all ingredients into equally-sized long strips (I make mine about 1/2 inch thick). Lie the nori on a sushi mat or plastic wrap (normally I would use a brush and water to moisten the nori, but the ingredients are moist enough that I don't want to make it soggy). Press the sushi rice into a rectangle in the first 1/4 of the nori sheet. Stack the rest of the ingredients: tuna, cucumber, avo, green onion; drizzle with sauce. Using the sushi mat or plastic wrap, tightly wrap the roll. Using a sharp knife, dip the knife in water, then cut; wipe, dip in water, and cut (and so forth, until the whole roll is cut).

*Spicy Sauce: 1 tbsp paleo mayonnaise (olive oil or avocado oil kind with simple ingredients), 2 tsp sriracha ("clean" or homemade is optimal for gut health), 1 tsp coconut aminos; combine.

Option 3 - Open-faced loaded egg sandwich

1 slice Trader Joe's sourdough bread, toasted

1 slice bacon (I use this kind from Aldi, or you could use any "clean" kind)

1 egg

2-4 tbsp chopped onions

1 cup baby spinach

1/2 avocado

Toast bread. Sautee bacon on one side; flip. Make some room for the egg in one section of the pan, and onions for another section; cook egg through, wilt down spinach, and caramelize onions slightly. Spread avo onto toast, then top with the rest of the cooked ingredients, salt & pepper.

Dinner

Dinner is most often a meal I make for myself AND my family to share. If it's something my kids really don't like, I offer them a treat if they clear their plate. Not sure if that's a bad mom move, but it helps motivate them to eat healthy!

Option 1 - Baked OR pan-seared chicken thighs & roasted cauli

The instructions look below complicated; but basically all you do is add chicken to a tray, bake for a bit, then add cauli. SO easy - and all on one tray!

For chicken: can use bone/skin OR boneless/skinless; cook time will be different though. Preheat oven to 375. Drizzle then brush olive oil all over chicken. Combine equal parts salt, black pepper, dried Italian seasoning, paprika, onion powder, and garlic powder. rub all over chicken. Lie on baking sheet lined with foil. For bone-in: bake for 25 minutes, then add cauli; bake for 20 more minutes, or until internal temperature reaches 165(F). For boneless/skinless: bake for 10 minutes, then add cauli; bake for 20 minutes, or internal temperature reaches 165(F).

For cauliflower: I like to use frozen in-bag kind for this, although fresh is also fine (the frozen kind turns out more tender; fresh is more dry/roasted-tasting). Using hands, rub ghee (or fat of choice) all over cauliflower. Make some room on the chicken baking sheet, then spread out cauli over that half of the baking sheet. Season with salt & black pepper. Bake for 20 minutes, or until it reaches desired consistency.

Option 2 - Baked chicken wings & roasted broccoli

Similar to option 1, this is such an easy--but slightly diverse dish!

For chicken: I buy Trader Joe's organic chicken (in the frozen section), which usually doesn't have a lot of extra juices in the bag, like some chicken wings have. BUT if you get other kind and there is juice, just drain it. Preheat oven to 375. TO THE WING BAG--add olive oil (or oil of choice), salt, pepper, and garlic powder (plus anything else you think may taste good!); shake it up! Dump onto a baking sheet lined with foil. FOR FROZEN: Bake 40 minutes, then add broccoli; cook for 20 more minutes. FOR FRESH: Bake for 30 minutes, then add broccoli; cook for 20 more minutes.

For broccoli: I like to use frozen in-bag kind for this, although fresh is also fine (the frozen kind turns out more tender; fresh is more dry/roasted-tasting). Drizzle olive oil all over broccoli, then toss. Make some room on the chicken baking sheet, then spread out broccoli all over that half of the baking sheet. Season with garlic powder (can also add fresh garlic slices for extra flavor), salt & black pepper. Bake for 20 minutes, or until it reaches desired consistency.

Option 3 - Teriyaki salmon & asparagus

For Salmon: I use about 4 fillets of wild-caught salmon. Make teriyaki sauce (*see below). Marinate fish in teriyaki sauce for about 30 minutes in the fridge. Heat skillet on stovetop to medium-high heat. Pour about 1 tbsp oil of choice (I like a mild one, like avocado oil), then shake off fish, and lie on skillet skin-side down. Let cook for 3-4 minutes; flip, and let cook for another 3-4 minutes. Remove and let sit for a few minutes. *FOR DIPPING SAUCE: add teriyaki marinade to the same skillet, and let bubble until it thicken slightly. Remove from heat, add to a dish, and serve with meal!

For asparagus: While waiting for salmon to marinate... Preheat oven to 400. Chop off the ends of asparagus. Grab a sheet of tin foil, then lie asparagus on sheet. Drizzle with olive oil, salt, pepper, and garlic powder (can add fresh garlic slices for extra flavor). Toss gently, then fold up sides of foil. Place in oven for about 12 minutes, or until it reaches desired consistency.

*Teriyaki sauce: Combine 1/2 cup coconut aminos, 3 tbsp honey, 5 minced garlic cloves, 1 1/2 tsp fresh grated ginger (or 1 tsp ginger powder, if in a pinch), 1 tsp sesame oil, and 1 tsp sea salt.

I hope you find these recipes to be easy and inspiring! I'd love to hear if you decide to make any, and how they turned out!!