Hello Hearters!

So lately I have been in the mood for being more healthy in my life, I've finally gotten back into routine with my workout plan (I was sick and sprained by finger for 2 weeks in the first weeks of July!).

I've been all over We Heart It, Pinterest and recipe websites to find some healthy breakfast, lunch and dinner ideas and how to plan for meals!

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Monday

  • Breakfast

Blueberry Quesadilla

-1 large tortilla
-Cream Cheese
-1/2 tsp cinnamon
-1/2 cup blueberries

1. Spread cream cheese over half of the tortilla and sprinkle cinnamon over the other half, then top with blueberries. Then fold tortilla in half

2. Warm up a frying pan over medium-high heat. Heat the quesadilla for 2 minutes on each side, or until the blueberries are heated through and the tortilla turns golden brown and crispy.

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  • Lunch

Chicken Bacon Caesar Salad

-4 chicken breasts (skin on)
-8 bacon slices
-1 garlic clove
-1/2 lemon juice
-3 tbsp yogurt
-3 tbsp olive oil
-2 romaine lettuce heads

1.Heat oven to 200C. Season the chicken and place in the oven, then drape the bacon around the chicken and roast for 15-20 mins until the bacon is crisp and the chicken just cooked through.

  • Supper
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Tuna Fish Tacos

Salsa

-1 can lite peach slices chopped
-1 can chopped green chilies
-1/4 fine chopped red onion
-1 tbsp chopped parsley
-1tbsp lemon juice
-1 tsp hot sauce

In medium bowl combine chopped peaches, green chiles, red onion, parsley, lime juice and Tabasco sauce. Cover and refrigerate until ready to serve.

Tacos

-1 can albacore tuna (Drained + flaked)
-8 corn, flour or whole wheat tortillas
-Shredded cheese, lime slices, and shredded green cabbage (optional)

Fill tortillas with flaked tuna; top with peach salsa. Serve with shredded cabbage, lime wedges and cheese if desired.

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Tuesday

Yogurt Toast

-2-4 bread slices
-1 cup Greek yogurt
-2 tbsp honey
-1 tsp vanilla extract
-2 tsp chia seeds
-1 cup fruit of your choosing (Raspberries, blueberries, bananas and strawberries work best)

1. In a medium size bowl, mix yogurt, 1.5 tablespoons honey, vanilla extract and chia seeds.

2. Toast bread slices until golden brown. Divide the yogurt mixture evenly among the slices of toast. Divide fruit evenly among the four toasts, spread fruit on top and drizzle remaining honey.

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  • Lunch

Shrimp & Avocado Salad

-2 avocados peeled, pitted and cubed
-2 tomatoes diced
-1 onion chopped
-1 pound cooked shrimp
-2 tbsp lime juice
-salt & pepper

Stir together avocados, tomatoes, onion, and shrimp in a large bowl. Season to taste with salt and pepper. Stir in lime juice. Serve cold.

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  • Supper

Turkey Ranch Club Wrap

-1 tortilla Wrap
- 2 ounce smoked turkey
- ½ slice sharp american cheese
-2 slices cooked bacon
-1 tbsp Ranch dressing
-2 tomato slices
-Romaine lettuce

1.
Spread ranch dressing over the center of wrap. Add turkey, cheese, bacon, tomato, and romaine. Fold sides in and then roll up.

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  • Supper

Taco Pizza

-2 tubes crescent rolls
-1 package of cream cheese
-1 cup sour cream
-1 pound ground beef or ground turkey
-1-2 packages taco seasoning
-1 tomato
-2 cups shredded cheese
-1 cup shredded lettuce
-optional avocado, black beans, hot sauce

1. Unroll the crescent roll dough and lay out on a large ungreased cookie sheet. Pinch the perforations together to seal. Bake at 375 for 8-10 minutes or until light golden brown.

2. Mix the softened cream cheese and sour cream together.

3. Brown the ground beef and drain. Add the taco seasoning and 1/4 cups of water. Simmer for 3-5 minutes, stirring occasionally.

4.Brown the ground beef and drain. Add a can of drained black beans, optional, for more protein if desired. Add the taco seasoning and 1/4 cups of water. Simmer for 3-5 minutes, stirring occasionally.

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Wednesday

  • Breakfast

Berry Baked Oatmeal

-3 cups old fashioned rolled oats
-1 1/2 teaspoons baking powder
-1/2 teaspoon salt
-2 eggs lightly beaten
-2 1/2 cups milk
-1/2 cup pure maple syrup
-2 teaspoons pure vanilla extract
-3 tablespoons unsalted butter or coconut oil melted
-3 cups fresh berries

1. Preheat oven to 350°F. Grease a 2 ½ or 3 quart baking dish.

2.Combine oats, baking powder and salt. Place half the oat mixture in the baking dish, top with half the berries, and then top with the remaining oat mixture.

3. Whisk the eggs, almond milk, maple syrup, vanilla, and melted butter/coconut oil. Pour over the oats.Top the oats with the remaining berries.

4.Bake uncovered for about 25-40 minutes, until oats are tender, and the mixture is set. Serve immediately with a splash of milk, or cool, then cover and refrigerate to reheat later.

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  • Lunch

Salmon BLT

- 4 whole Salmon Steaks
- Salt And Pepper
-6 whole Bacon Strips
-1 cup Cherry Tomatoes, Halved
-1 cup Fresh Spinach

1. Season salmon with salt, and pepper. Cook in preheated skillet for 4-5 minutes per side or until fish flakes easily. Remove and keep warm.

2. In the same skillet, fry bacon. Remove. Drain all but 1 tablespoon of grease. Add tomatoes to hot pan, and suate just until tomatoes begin to soften. Add spinach and cook.

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  • Supper

Pizza Quesadilla

-4 whole wheat tortillas
-6 ounces shredded mozza cheese
-2 tbsp Parmesan cheese
-4 ounce pepperoni

1. Assemble quesadillas by out two tortillas on a cutting board. Sprinkle EACH tortilla with 3 ounces of shredded mozzarella, 1 tablespoon Parmesan, and 2 ounces of diced pepperoni. Lay the remaining tortillas on top.

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Thursday

Banana Pancakes

-1-3 ripe bananas mashed
-2 eggs
-1/4 tsp cinnamon
-1/8 tsp salt

1. Mash banana in a medium bowl.

2. In a separate bowl, whisk together the two eggs.

3. Add eggs to banana and whisk together until thoroughly combined. Whisk in salt and cinnamon.

4. Preheat a griddle or large skillet over medium heat. Spray griddle with cooking spray and use a tablespoon to drop batter onto griddle. Let set for a few minutes, and then flip with spatula.

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  • Lunch

-Asian Sesame Zucchini Noodles

- 3 medium zucchini, spiralized or cut into strips
-1 tbsp canola oil

Sauce

-1 tbsp peanut butter
-1/4 cup soy sauce
-1 tsp ginger grated
-1 tsp brown sugar
-1 garlic clove
-sesame seeds

1. Heat the oil in a wok or a large skillet over high heat. Add the zucchini and cook while tossing for 3-4 minutes.

2. Whisk the ingredients together for the peanut sauce, then pour over the zucchini.

3. Toss and cook for another 3-4 minutes then serve.

Friday

  • Breakfast

Strawberry Oatmeal Smoothie

-1/2 cup rolled oats
-1 banana
-14 strawberries
-1 1/2 tsp sugar
-1/2 tsp vanilla extract
-1 cup milk

1. Mix all ingredients into a blender until smooth

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  • Lunch

Bacon & Apple Farro Salad

-1 1/2 cups farro
-4 slices bacon
-2 tbsp red wine vinegar
-Salt and pepper
-1/2 small red onion, finely chopped
-2 stalks celery, thinly sliced
-1 cup red seedless grapes, halved
-1 crisp red apple
-2 tbsp olive oil
-1 bunch arugula

1. Heat oven to 435°F. Cook farro per package directions. Place bacon in a single layer on a rimmed baking sheet and roast until crisp, 12-15 minutes. Crumble and set aside.

2. In a large bowl, whisk together vinegar and 1/2 tsp each salt and pepper. Add onion and toss to coat, Let sit 5 minutes.

3. Add celery, grapes, and apple. Toss to combine.Add farro, drizzle with oil and toss to combine.

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  • Supper

Chicken Meatballs

Chicken

-2 lb chicken drumsticks, skinless, boneless
-4 tbsp quinoa
-1 medium onion
-1 large egg
-½ tsp garlic powder or 2 cloves garlic minced
-1/2 tsp dry oregano

1. Ground the chicken drumsticks along with the onion in a food processor or a meat grinder.

2. Place the ground meat in a large bowl; add the quinoa, egg, garlic powder, oregano, salt, and pepper. Mix well to combine.

3. Preheat the oven to 400 degrees F. Line a large baking sheet with parchment paper or foil.

4. Scoop up about a tablespoon of the ground chicken mixture, roll into a ball and place on the prepared sheet.

5.Bake for 10 to 15 minutes or for 20 minutes until the color is light golden brown

Meat Sauce

- 2 tbsp unsalted butter
-1 tbsp all-purpose flour
-1/3 cup cream cheese, light
-1 ½ cup chicken broth

1. Heat a saucepan over medium-high heat. Add the butter then add the flour and cook for a minute, stirring frequently.

2. Slowly add the chicken broth and keep stirring continuously until the sauce thickens. Add the cream cheese and whisk to melt.

3. Place the meatballs into a casserole and pour the sauce over.

4. Bake for an additional 10-15 minutes until the sauce is bubbly. Garnish with fresh dill of parsley.

Chicken, dinner, and meatball image

Saturday

  • Breakfast

Healthy French Toast

-2 eggs organic
-1/2 cup whole milk organic
-1 tsp vanilla extract
- 1/2 tsp cinnamon
- 8 slices whole wheat or whole grain bread
-2 tbsp butter organic
-maple syrup

1. Whisk together eggs, milk, vanilla, and cinnamon in a bowl until thoroughly mixed.

2. Place one slice of bread at a time into the egg mixture and soak until partially saturated, but not soggy.

3. Melt butter in a pan over medium-high heat. Place bread into the pan, not over crowding, and cook until browned on both sides.

4. Drizzle with maple syrup and add any desired toppings.

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  • Lunch

Jalapeno Popper Bagels

-5 slices bacon
- 1/2 cup cream cheese
- 1cup shredded white cheddar
-shredded Monterey Jack
- 1 tsp jalapeños
-garlic powder, salt and pepper
- 1 bagel

1. Preheat oven to 350º. In a large skillet over medium heat, cook bacon until crispy.

2. In a large bowl, stir together cream cheese, white cheddar, 1/2 cup Monterey Jack, jalapeños, and garlic powder. Fold in chopped bacon and season with salt and pepper.

3. Place bagels cut side up on a baking sheet and spread with cream cheese mixture. Top with remaining Monterey Jack. Bake until bagels are warmed through and cheese is melty, 10 to 12 minutes.

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  • Supper

Greek Pita Pizza Recipe

-4 pita breads, 8-inch size, white or whole wheat
-2 tbsp lemon juice
- 1/4 tsp oregano
-1/4 tsp basil
-1/2 tsp garlic powder
-6 tbsp olive oil
-2 cups baby spinach leaves, chopped
-1/4 cup grape or cherry tomatoes, halved
-3 tbsp olives, chopped
-1/2 cup feta cheese, crumbled
-1/2 cup shredded mozzarella

1.Preheat oven or toaster oven to 375°F (191°C). Line a baking sheet with parchment or foil. In a small bowl, mix together lemon juice, oregano, basil, garlic powder and olive oil until blended.

2. Place pita rounds on baking sheet and brush lightly with the lemon-oil mix.
In a medium bowl, mix together spinach, tomatoes and olives. Add lemon-oil mix and blend until coated.

3.Place spinach mixture evenly onto pita rounds.

4.Sprinkle cheese on top. Bake for 10 minutes or until the cheese is bubbling.

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Sunday

  • Breakfast

Skinny Banana Chocolate Chip Muffins

-1 1/2 cups whole wheat pastry flour (or white whole wheat flour)
-1 teaspoon baking soda
-1/4 teaspoon salt
-3 bananas
-1/4 cup honey
-1 tablespoon vanilla
-1 tablespoon olive or melted coconut oil
-1 egg
-1/2 cup nonfat plain greek yogurt
-1 tablespoon milk
-1/2 cup chocolate chips

1.Preheat oven to 350 degrees F. Spray 12 cup muffin tin with nonstick cooking spray.

2.In a medium bowl, whisk together flour, baking soda and salt.
Add bananas, honey, vanilla, oil, egg, milk and yogurt to a blender. Blend on high for 1 minute or until well combined, smooth and creamy. Add wet ingredients to dry ingredients and mix until just combined. Gently fold in chocolate chips.

3. Divide batter evenly into muffin tin, sprinkle each muffin with a few more chocolate chips and bake for 20-25 minutes or until toothpick comes out clean or with just a few crumbs attached. Cool muffins for 5 minutes

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  • Lunch

Greek Chicken Salad

-3–4 tbsp avocado oil (sub coconut oil)
-1 lb chicken breast, cubed
-2.5 cups cauliflower rice
-1 medium zucchini, sliced into half moons
-1/2 red onion, chopped
-1/4 cup black olives, sliced
-1 tsp sea salt
-2 tsp dill
-2 tsp garlic powder
-2 tsp dried oregano
-2 tbsp fresh parsley
-1 lemon

For the tzatziki

-1 cup coconut yogurt
-1/4 cup cucumber, diced
-2 tsp dill
-1 tsp garlic powder
-1/2 tsp sea salt
-1 tbsp olive oil
-Juice of 1/2 lemon

1. Using a large skillet, heat avocado oil over medium heat. Stir in the chicken breast and season with about 1/2 tsp of salt and lemon juice. Saute until cooked through to 165 F internal temperature and set aside.

2. Saute the zucchini and red onion in the pan for 4-5 minutes. Add 1 tbsp of oil to the heated pan and saute the cauliflower rice for 5 minutes.

3. Stir back in the chicken, zucchini, and red onion and season with parsley, dill, garlic, and extra salt and lemon juice

4.For the tzatziki combine all of the ingredients in a bowl and mix well. Add more salt to taste.

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  • Supper

Cauliflower Casserole

-½ head of cauliflower
-¼ cup frozen green peas
-¼ cup frozen corn
-1 cup skimmed milk
-1 egg
-2 tbsp. butter melted
-1 tbsp. flour
-½ tsp. salt
- ½ tsp. ground black pepper
-⅓ cup grated Parmesan cheese
- ½ cup mozzarella cheese

1. In a large pot boil water and add the cauliflower florets. Boil for 2 minutes until tender. Drain, pour in a casserole dish, then add the frozen green peas and corn. Set aside. Preheat an oven to 400 degrees.

2. Heat the butter over medium heat in a small skillet. Add the flour, whisk to combine. Slowly whisk in milk until the flour is dissolved. Add grated Parmesan cheese and stir until melted. Season with salt and pepper. Turn off the heat and set aside the mixture. In a medium bowl, beat the egg, and pour it into the slightly cool mixture, mix well.

3. Toss in the cauliflower and stir together in a casserole dish. Sprinkle with the mozzarella on top. Bake for 25 minutes or until the top is golden.

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Sorry for not posting in 2 weeks! I've been so busy working and keeping up with We Heart It, Friends & family, etc. Hope you all are having a great summer!

Thanks for reading!
~ Lexi B