MEAL PLANNING BASICS
- Collect your favorite easy recipes. (Use an app, tool, your notebook. Etc.)
- Roughly plan meals for the entire week w/ ingredients in mind
- List out ideas for breakfast, lunch, dinner and snacks (use guide below)
- Place a hard copy of the meal inspiration planner on the fridge
- Make your grocery list – shop and prep ingredients and make a few sauces
- When cooking - double recipes w/lunch in mind (make more /cook less)
- Mix and match the choices as desired – keep it adaptable
- Ideally stick w/ simple and familiar menu items and relaxed recipes only. Those that allow room to adapt with the ingredients and time you have.
MEAL IDEAS:
BREAKFAST
BREAKFAST
- Fresh fruit then toasted English Muffin/Sprouted or Sour Dough bread or home-made yeast free bread topped with avocado, pesto, tomatoes, greens…
- Simple yogurt or cashew crème fruit parfait w/ 1 Tbsp chia seeds
- Thick Frozen smoothie topped w/1 tbsp nuts and seeds
- Poached egg or tofu scramble w/ 1+ cups veggies -spinach, tomatoes, mushrooms...
- Breakfast pizza on Pita Break Muesli Pita or English muffin half.
- Muesli w/ seeds, dried fruits, coconut, nuts topped w/ fresh apple
- Pumpkin Power Muffins
- Oatmeal – sweet or savory made with steel cut oats or buckwheat groats. Top w/ berries, 1 tbsp flax and toasted nuts
LUNCH – Plan to make use of pre-planned dinner extras
- 2 cups leafy greens and various veggies topped w/ 3-4 oz chicken, chickpeas, tuna etc. Top w/ salad dressing or lemon juice
- Simple salsa salad - 2 cups greens, 2/3 cup black beans (or 3 oz preferred protein), ½ cup salsa. Top w/ avocado, cilantro.
- Hummus and veggie Salad bowls or wraps using Ezekiel sprouted tortilla, collard green leaf or Live raw wraps.
- Pesto and tofu veggie wrap from meal extras, with goat or vegan cheese on tortilla wrap as mentioned above.
- Extra or prepped grain and veggie Buddha bowl with protein choice such as meat, beans, store-bought smoked tofu and salad dressing. Add crunch w/ nuts and seeds.
- Harvest Roasted Veg and Kale Salad
- Sweet Potato African Soup – make on the weekend and freeze serving size portions
DINNER IDEAS
Maximize meal making with Teri’s Transformer Idea’s…
Scroll on down for one more absolute essential in my view when infusing more fun and flavor into meals
- Quickie Thai curry with sautéed onions, garlic, ginger, peppers, broccoli, mushrooms, etc. meat, beans or tofu, Thai curry paste and coconut milk served as is or w/ brown basmati or cauliflower rice.
- Stuffed quesadillas made with tomato passata, quick sautéed vegetables, spiced beans, tofu or meat, feta or nutritional yeast.
- Grilled meat, fish, seafood, tofu and shiitake mushrooms, and various veggies; mushrooms, peppers, onions, squash served over greens
- Quality Pasta (from Italy) or bean pasta w/ advance prepped sauce enhanced store-bought w/ added cooled lentils and veggies: carrots, onions, broccoli, peppers, fresh basil... simmer while pasta cooks.
- Big Batch Chili made in advance on the weekend
- No Fuss Pan roast – toss bone-in chicken pieces in a lemon garlic, marinade. Let marinate while chopping veggies. See the recipe basics below.
- Stir-fried Asian style chicken, beef, tofu or seafood and veggie combo w/ simple Teriyaki sauce-(see below) served over rice if desired.
Maximize meal making with Teri’s Transformer Idea’s…
- Last eve’s stir-fry and grain pilaf or stew becomes enchiladas or burritos.
- A Curry dinner becomes a Nourish Bowl Salad.
- Roasted kabobs become a wrap or the protein in a stir-fry.
- Grain side dishes become a salad or soup base.
- Chili becomes a bean dip, tacos, nachos or enchiladas.
- Scrambled eggs, tofu or tempeh huevos becomes a Pad Thai style dinner base w/ your favorite noodles and veggies.
Scroll on down for one more absolute essential in my view when infusing more fun and flavor into meals
MEAL MAKERS:
If you want your meals to stand out and truly satiate then you need sauces. The first is a sweet creme that is great for breakfast, snacks and desserts. Then it's all about savory.
SUPER EASY CASHEW CREAM: (A dairy-free option to yogurt).
Mix equal parts of raw cashew butter and your favorite non-dairy milks with honey or maple syrup, to taste. Add more cashew butter or non-dairy milk for desired consistency. Make a parfait!
CREAMY TAHINI DRESSING:
INGREDIENTS:
1/3 cup raw, organic tahini paste
2 small cloves garlic, crushed and minced
2+ tbsp lemon juice or apple cider vinegar, to taste
Water as needed - approx. 3-5 tbsp pending on the consistency of tahini
Sea salt and fresh black pepper
1+ tsp cumin powder and pinch cayenne pepper or chili flakes (optional)
DIRECTIONS:
Mix ingredients together with a handheld blender or whisk it with a fork adding water a little at a time to create a desired consistency. Taste and adjust seasonings as needed.
SUPER SIMPLE TERI-A-KI SAUCE
INGREDIENTS:
2 tbsp liquid honey, warmed gently
2 tbsp organic, gluten-free Tamari or coconut aminos
1 tsp fresh garlic, minced
1 tsp chili sauce or 1 tsp fresh chili pepper, to taste
Freshly ground pepper
DIRECTIONS:
SWEET N SPICY GINGER DRIZZLE
INGREDIENTS:
2 tbsp organic coconut or cane sugar or honey
3 tbsp organic tamari
1 tsp spicy chili sauce, or more to taste
1 tbsp fresh ginger, minced
Juice from 1 freshly squeezed orange
Freshly ground pepper
DIRECTIONS:
___________________________________________________________________________________________________________________________________________
For more of this kind of coaching consider joining one of the programs offered at various times throughout the year and inquire about personal coaching or customized workshops and presentations.
If you want your meals to stand out and truly satiate then you need sauces. The first is a sweet creme that is great for breakfast, snacks and desserts. Then it's all about savory.
SUPER EASY CASHEW CREAM: (A dairy-free option to yogurt).
Mix equal parts of raw cashew butter and your favorite non-dairy milks with honey or maple syrup, to taste. Add more cashew butter or non-dairy milk for desired consistency. Make a parfait!
CREAMY TAHINI DRESSING:
INGREDIENTS:
1/3 cup raw, organic tahini paste
2 small cloves garlic, crushed and minced
2+ tbsp lemon juice or apple cider vinegar, to taste
Water as needed - approx. 3-5 tbsp pending on the consistency of tahini
Sea salt and fresh black pepper
1+ tsp cumin powder and pinch cayenne pepper or chili flakes (optional)
DIRECTIONS:
Mix ingredients together with a handheld blender or whisk it with a fork adding water a little at a time to create a desired consistency. Taste and adjust seasonings as needed.
SUPER SIMPLE TERI-A-KI SAUCE
INGREDIENTS:
2 tbsp liquid honey, warmed gently
2 tbsp organic, gluten-free Tamari or coconut aminos
1 tsp fresh garlic, minced
1 tsp chili sauce or 1 tsp fresh chili pepper, to taste
Freshly ground pepper
DIRECTIONS:
- Combine all ingredients and heat gently to melt sugar and mellow flavors.
SWEET N SPICY GINGER DRIZZLE
INGREDIENTS:
2 tbsp organic coconut or cane sugar or honey
3 tbsp organic tamari
1 tsp spicy chili sauce, or more to taste
1 tbsp fresh ginger, minced
Juice from 1 freshly squeezed orange
Freshly ground pepper
DIRECTIONS:
- Combine all ingredients and heat gently to melt sugar and mellow flavors. Set aside. Drizzle over the tofu kabobs.
___________________________________________________________________________________________________________________________________________
For more of this kind of coaching consider joining one of the programs offered at various times throughout the year and inquire about personal coaching or customized workshops and presentations.