Lunch all Week

 

     Do you food prep!?  I sure do.  And, I make it nice! (Housewives reference for those not in the “know”).  With these prepared, you will be on top of good choices when lunch rolls around.  And, how nice to have it handy with a simple reach in the fridge.  Each of these 5 servings are only 345 calories, 46.9g carbs, 3.3g fiber, 43.6g net carbs, 24g protein and 3.7g fat.  Did you notice those fat macros!?  Pretty sweet, ehhh?  Definitely worth a try, and see how smooth your week flows!  PS.  I serve mine over a bed of mixed Greens.

Ingredients for 5 servings~

1 pound 96% lean ground Beef

1.5 medium chopped Onion

1 Tablespoon chopped Garlic

1 head trimmed fresh Celery

10oz bag shredded Carrots

1 chopped Red Bell Pepper

200g/ 1 full cup Rice

5 Tablespoon Teriyaki Balsamic Vinegar (I use California Balsamic Teriyaki Balsamic)

     Add Beef, 1 chopped Onion, Garlic, Celery Carrots and Pepper to large pot and simmer til cooked thru, and vegetables softened.  Meanwhile, cook Rice according to package directions along with remaining 1/2 Onion, and stir in to Beef mixture.  Divide equally among 5 containers, top each with a Tablespoon Balsamic.  Store in fridge.  Enjoy 😊 

Sugar Free Brownies

     Brownies with out sugar...can it be true!?  Why yes, yes it can!  You will just have to try it to see if it hits the spot for you or not.  For me, since I am a sugar free person, it does the job quite nicely.  So the only way to find out is try it!  Each of the 8 pieces are only 210 calories, 25g carbs, 4.2g fiber, 21.8g net carbs, 7.2g protein and 10.6g fat.  These are great to keep in the fridge to have on hand during the week, especially for when you feel weak.  Nice alternative to support a clean diet.  :)

Ingredients for 8 servings~

1.5 cups Oats

3 ripe mased Bananas

2 Extra Large Eggs

5 Tablespoons Peanut Butter

1/4 cup Cocoa

1 teaspoon Baking Powder

Dash Cinnamon

Dash Vanilla

1/4 cup chopped Walnuts or Pecans, or sub with favorite nut

     Add Oats to Magic Bullet or Blender and grind to powder, set aside.  Add ripe Bananas to mixing bowl, and beat til smooth with Beaters, continue to blend in Eggs, then Peanut Butter, followed by Oats, Cocoa, Baking Powder, Cinnamon and Vanilla.  Pour into parchment lined 7X11 and top with chopped Nuts.  Bake at 375 for 15-20 minutes.  Cut into 8 equal pieces.  Enjoy  :)

Hummus Dressing

     Ya' like the idea of guilt free Salad Dressing!?...yep, me too!  My Hummus Dressing goes with so many things, we are not a Salad only specific recipe.  But, throw in a few pickles and you definitely have a winner on your hands!  For each of the 2 Tablespoon servings, it is only 47 calories, 3.6g carbs, 1g fiber, 2.6g net carbs, 2g protein and 3.5g fat.  Can you believe those macros?  If you are looking for low carb, not to mention low calorie, but high pitched flavor then this is one to keep on hand in the fridge.  ;)

Ingredients for 12 two Tablespoon servings~

1 can drained Chickpeas

1/3 cup Aquafaba, reserved from can of Chickpeas

1/3 cup Lemon Juice

1 Tablespoon chopped Garlic

3 Tablespoons Tahini

Salt as desired ( I did not add Salt to mine)

     Drain Chickpeas, while reserving 1/3 cup Aquafaba, and pour into Blender, along with Aquafaba, Lemon Juice, and Garlic, blend til smooth.  Then add in the Tahini, and continue to incorporate thru blending.  Store in fridge.  Enjoy  ;)

Cherry Pecan Muffins

          In looking for the perfect snack, I am always exploring new ideas and flavor combinations.  And, my Cherry Pecan Muffins were a pleasant surprise.  Each of the 15 muffins are only 134 calories, 18.7g carbs, 4.2g fiber, 14.5g net carbs, 5g protein and 4.9g fat.  These are great for breakfast, mid morning, afternoon or evening.  Are you getting the picture, these work well any time of day!  ;)

Ingredients for 15 Muffins~

2 ripe medium mashed Bananas

6 Large beaten Eggs

3 cups Oats

2/3 cup Unsweetened Dried Cherries, diced (reserve a few for sprinkling on top)

1 teaspoon Baking Powder

Dash Cinnamon

Dash Vanilla

1/4 cup chopped Pecans

     Add Bananas to large mixing bowl, beat til smooth, continue to beat in Eggs, then Oats and Cherries, along with Baking Powder, Cinnamon and Vanilla.  Pour 1/4 cup batter into 15 muffin tins, sprinkle with any reserved diced Cherries, along with Pecans.  Bake at 350 for 25-30 minutes.  Enjoy :)

Olive Pesto Chicken

      I am all about easy, in fact that may be my biggest motivator when creating recipes.  Such is the case with my Olive Pesto Chicken.  And did I mention this is a crockpot recipe as an added bonus!?  Each of the 6 servings are only 144 calories, 2.7g carbs, .4g fiber, 2.3g net carbs, 23g protein and 4.7g fat.  This is perfect on Salads, Wraps, or even a Sandwich.  Let your creativity, aka your tummy, be your guide!  ;)

Ingredients for six servings~

1.5 pounds Chicken Breast

1/2 cup Lemon Juice, more if desired

1/3 cup Olive Pesto Tapenade, sub with chopped Green Olives

1 medium chopped Onion

     Lay Chicken in lined crockpot, pour in Lemon Juice, top with Pesto or chopped Olives, and sprinkle Onions on top.  Cover and cook on low for 8 hours, remove when cool to touch, shred Chicken with forks, return to pot to absorb juices, separate into 6 equal portions using a food scale.  Store in fridge for up to a week, and use as desired.  I served mine on a bed of Greens, and mixed with Barley.  Enjoy  :)

Date Nut Snack Cake

I have to admit, in my sugar free journey, this recipe is on the fringe of creating cravings.  Soooooo, if you are concerned about keeping those reactions at bay, this one may not be for you.  How’s that for honesty.  For those of you who do not fight with sweets, and can have one and be satisfied, please read on.  And, let me start by giving a shout out to all natural ingredients, void of the white powder.  Each of these 8 enjoyable pieces are only 268 calories, 43g carbs, 4.7g fiber, 38.3g net carbs, 10g protein and 8.4g fat.  Nice little kick of protein for a treat in your day, ehhh!?

Ingredients for 8 servings~

3 medium mashed ripe Bananas

3 Extra Large Eggs

1/2 cup/4oz unsweetened Applesauce (feel free to grind your own)

3 cups Oats

12 chopped Dates

1 teaspoon Baking Powder

Dash Cinnamon 

Dash Vanilla

1/4 cup chopped Walnuts

Add Bananas to mixing bowl, along with Egg and beat til smooth and well blended.  Continue to incorporate Applesauce, followed by Oats, Dates, Baking Powder, Cinnamon and Vanilla.  Pour into parchment lined 7X11 and top with Walnuts.  Bake at 350 for 40 minutes, remove from oven, cool, and slice into 8 pieces, store leftovers in fridge for a week, for freezer for longer.  Enjoy 😉 

Crockpot Split Pea Soup

 

     And so I ask, how do you make a week of food prep look beautiful!?  You see the beauty from the inside, not the outside…believable!?  Hope so.  The real magic is having your lunches made for the week, and the inner peace that only can be found thru food prep (not joking).  So, setting aesthetics aside, I see art in each and every bowl, a labor of love.  What’s more to admire is the ease of the project, and inviting macros as a bonus.  Each of the 8 two cup bowls are only 262 calories, 53g carbs, 12g fiber, 41g net carbs, 10.4g protein and 1.5g fat.  Can you believe this recipe is practically fat free!?  So, if you are in the mood to be organized, try this out and see how your week goes!!!

Ingredients for 16 cups soup~

1 cup dried Green Split Peas

3/4 cup dried Qunioa

1.5 pounds diced Sweet Potato

1 large (approx 9oz) diced Onion

4 medium (approx 9oz) diced Carrots

6 medium Ribs (approx 9oz) diced Celery

2 Tablespoon crushed Garlic

10 cups Water

Salt to taste

Pepper to taste

Seasonings as desired

     Line a Crockpot with a liner if desired, then add all ingredients to pot, I set mine on low for 8 hours, you can do 4 hours on high if desired.  Feel free to add a protein if you so choose, also feel free to add or subtract amounts as desired.  Macros are based on listed measurements.  I made 8 bowls of 2 cups.  Enjoy 😉 

Date Nut Bread

 

     If you are wanting to give up sugar, there are a few options for substitutions that are better choices.  I am all about Bananas, Apples, Raisins, and Dates.  So today I tried my hand at Date Nut Bread, and it turned out fantastic.  It is definitely not a sweet bread, but works great for me, and feel free to add a thin layer of nut butter if desired.  For each serving it is only 340 calories, 39.6g carbs, 6g fiber, 33.6g net carbs, 13g protein and 15g fat.  Perfect for breakfast, snack, or a pre/post work out fueling.  ;)

Ingredients for two loaves, 8 slices total~

2 medium ripe mashed Bananas

6 Extra Large Eggs

1/2 cup/4oz unsweetened Applesauce (make your own or I use Mott’s)

3 cups Oats

1 cup Almond Flour

12 chopped Dates

1 teaspoon Baking Powder

Dash Vanilla 

Dash Cinnamon

1/4 cup chopped Walnuts

     Add Bananas to large mixing bowl and beat til smooth, blend in Eggs, then Applesauce, followed by remaining ingredients, except for Nuts.  Divide batter equally into two parchment lined loaf pans, and sprinkle with Walnuts.  Bake at 350 for 40 minutes.  Enjoy  😊 

Garbanzo Garden Salad

     If you are feeding a large crowd, or just working on lunch for the week, this is certain to please.  Lots of roughage and fiber in each and every bite, with little to no fat.  Check out these macros for this 19 cup salad, each cup is only 61 calories, 12.3g carbs, 3.2g fiber, 9.1g net carbs, 3g protein and .6g fat.  I added a Balsamic for a light Dressing, and just enjoyed the healthy crunch in each and every bite.  Up to you if this is a side or a main, either way just enjoy the chew!

Ingredients for 19 cups~

1 pound shaved Brussels

10oz bag shredded Carrots

1/2 pound chopped Celery

1/2 pound chopped Apple

2 cans drained Garbanzo Beans

1 large Ear of Corn, cooked and Cornels shaved off the Cob (cooking tip~While still in Husk, place Corn in microwave for 3 minutes, remove, peel and shave when cool to touch)

1 chopped Bell Pepper, color of choice

1 Ring diced Purple Onion

     Add all ingredients to large salad bowl, toss til fully combined.  Add more of less of anything you enjoy, but macros based on above ingredients.  Top as desired, I used a straight Balsamic on 4 cups of Salad, and it made a nice lunch.  Enjoy 😊