Quick and Easy Meal Ideas

Quick and Easy Meal Ideas

Coffee with Kay

Day 17: I realized that I’m really missing my Sunday prep day this week. I don’t have as much foods prepared in advance and since I also missed shopping over the weekend, I didn’t plan as well as I normally do. Breakfast has been fairly easy, although I am missing having fresh fruit around the house. I’ll be sure to pick up another one of those delicious cantaloupes this weekend at the Farmer’s Market! However, it did encourage me to try a few new things. They say that necessity is the mother of invention, right? I am finding that I am trying a lot of new things and eating a larger diversity of nutritious foods. I’m sure that you will, too when you take on the 90 Day Challenge to put yourself, your health, and self-care your priority! I suggest you take the challenge to make this program a commitment, just as you would if you took on a part-time job for the next few weeks. I know most of you would show up every day and do what was required. Simple and easy steps, one meal and one day at a time!

Breakfast Ideas

Okay, I promised, and I will deliver some breakfast meal ideas that don’t include eggs. This one was easy and delicious. It kinda reminds me of fall, which is right around the corner. This is a 2 ounce sugar free sausage patty (click here for my sugar free sausage recipe.) and some sauteed diced apple & raisins with cinnamon. I saved half the apple recipe for later and ate half with my meal. If you need a little extra liquid, squeeze the juice from a slice of lemon or orange into the pan. After realizing how easy and delicious this is, I decided to head to the grocery store and pick up a few canned fruits packed in water. I found some unsweetened organic applesauce and pineapple tidbits. I discovered something, too! Along with all the fruits packed in syrup (with tons of added sugar), there are some packed in natural juices, and then some are now being packed with the added sweetener, Stevia. Hmmmm … I’m going to avoid those, too, and I suggest you do as well. It does seem that food manufacturers are paying attention to consumers who want healthier alternatives and products with less added sugars. When we “vote” by purchasing truly healthy food options with NO additives, then we will get more of those choices.

Lunch

Again, meal prep day makes putting together a fast easy lunch a snap! I grabbed one of my little mason jars with chicken and mayo in it (already portioned out) and dumped it out on a bed of organic field greens with a chopped organic heirloom tomato. I was in a hurry and didn’t add anything else, but this was perfect!

Where are the macro-nutrients in this meal? Protein: Chicken Breast; Fat: Avocado Mayo from Primal Kitchen; Carbohydrate: Greens and Tomato, and I had 1/2 a Kombucha, too.

Dinner

It never hurts to repeat meals, in fact you can have the SAME meal more than once during the day if you like. I like that concept. For example if I eat out and have a delicious meal, generally the portions are too large for just one sitting. I eat part of the meal at one sitting, and then finish the second portion at my next meal, or for breakfast the next morning! I had another piece of my Yellow Squash Frittata for dinner.

 

Some days I’m thinking … hmmm … is this getting boring? Others I’m noticing how good I feel and how satisfying each of these meals are! Generally by this time in a plan, many folks start getting into a food routine and start eating some of the same things over and over—like me and my eggs and sausage for breakfast. That’s Okay, so long as you are not getting bored and it’s working for you. However, I’m going to encourage diversity, and try to show you some different options and easy, simple recipes going forward. Foods are seasonal, and diversity will help keep you from getting bored.

 

Kay Rice, M.Ed. Wellness & Lifestyle Coach, Vedic Educator, Consultant, Author & Free Spirited Adventurer
May Cause Miracles

May Cause Miracles

Coffee With Kay

Day 16. A great start to a great day! I began reading one of the books I picked up over the weekend: May Cause Miracles by Gabrielle Bernstein. The book has come to my attention twice in the past week, so I figured that was a “clue”—and also a simple way to add something positive to my morning routine! I’m pretty sure that I met Gabrielle at an event I attended in Orlando, Florida back in 2009 when she was launching her first book—it was just about to come out at that time and she was radiating positive energy. She outlines 40 days of little positive shifts we can make to improve out lives. The assignment for today, Day 1, is to be aware of where “fear” comes up throughout our day. Fear holds us back. She suggests noticing fear and to be willing to replace fear with love. Later in the day I was on a call with someone who is helping me with my business strategies, and he challenged (and frustrated) me. He asked me to step back and look at things, suggesting I may be headed in the wrong direction and need a “bigger and more clear vision of what I want to create and what my website/s should do. For the rest of the day I pondered this, and noticed where fear was coming up and might be keeping me from my highest potential. Could it be I’ve been playing small for a long-long time and, really, I don’t have to, and it doesn’t serve anyone? Food for thought.

Breakfast

To start the day I tried out my new recipe for Sausage Patties along with a scrambled egg with two additional egg whites. I decided to use an apple I had on hand, diced it and added dried cranberries, the juice from 1/4 an orange and fried them in the skillet, adding cinnamon to taste. I had of the apple mix to save a second serving for tomorrow.

Where are the macros in this meal? Protein: Pork sausage & Egg Whites; Fat: Sausage & Egg Yolk; Carbohydrate: Apple, cranberries & orange juice.

Lunch

Lunch came quick! I’m still missing my meal prep day and didn’t have a lot to choose from. I looked in my refrigerator to see what was quick and on hand in a hurry. I pulled out two Applegate Organic Hot Dogs, which I heated in a skillet of water. Then I added Sauerkraut, cooked green beans & potatoes, and the remainder of an heirloom tomato that I’d cut yesterday. The weather is gorgeous here, so I enjoyed it out on the porch.

Where are the macro nutrients in this meal? Protein: Hot Dogs; Fat: Hot Dogs; Carbohydrate: green beans, potatoes, tomato and sauerkraut.

 

Dinner

I had some summer squash in the refrigerator that I wanted to use. I like to make squash casserole with them, but my usual recipe calls for some soda crackers (grains) and cheese—which are not on my plan right now. I decided I could use a variation of my frittata recipe and it would work. I used the ribbon cut on my spiralizer and diced half an onion. I then melted about 1 Tablespoonful of ghee in a skillet and added the squash, onion & about a cup of frozen diced potatoes I had left over from another recipe. I sauteed them all together until the onions were translucent and the liquid had cooked out of the squash. Meanwhile, in a mixing bowl I beat 4 whole eggs and 12 egg whites together. When the squash mix was done, I added it to the eggs, mixing well and added some salt and pepper. I transferred the mix to a ceramic pie plate, sprinkled it with smoked paprika and cooked it in my toaster oven for about 40 minutes (until a knife inserted in the middle comes out clean). This is a complete meal. I ate one portion for dinner and wrapped the remaining three in plastic wrap for later.

Where are the macros? Protein: Egg Whites; Fat: Egg Yolks & ghee; Carbohydrates: Squash, onions and potatoes.

Sugar Free Sausage Recipe

Sugar Free Sausage Recipe

It’s really difficult to find sausage that has no added sweeteners. The solution? Make your own! I purchased 2# of ground pork from the Parker Family Farm at the last Farmer’s Market. It was so simple to make this recipe!

Sugar Free Pork Sausage Recipe

Makes 16 2 oz sausage patties

Ingredients:

  • 2# Ground Pork
  • 1 1/2 teaspoons ground sage
  • 1/2 teaspoon red pepper flakes
  • dash of cayenne
  • 1/2 teaspoon ground pepper
  • Optional: Add a teaspoon of thyme or marjoram; I added a teaspoon of a spice mix I keep on had that has equal parts of turmeric, cumin and coriander.

Mix the spices in with the ground meat—this is where it comes in very handy to use surgical gloves when you are cooking! After mixing the spices thoroughly into the meat, I used a 1/4 cup measure and the kitchen scales to divide the mix into individual 2 oz sausage patties. I wrapped each patty in plastic wrap and then put half of them into a quart sized freezer bag and froze them for later. The remaining 8 patties I kept out to use!

You can vary the spices you use to taste. You can make them more “Italian” or you can make them “Indian” spiced.

For a complete meal pair these sausage patties with my Apple Scramble Recipe.

I hope you’ll enjoy these!

 

 

Kay Rice, M.Ed. Wellness & Lifestyle Coach, Vedic Educator, Consultant, Author & Free Spirited Adventurer
My 2 Week Results: This is Working!

My 2 Week Results: This is Working!

Coffee with Kay

Day 15 & Two Week Check In: I’m beginning my third week on the 90 Day Challenge and I’m so happy to report I’m having good results—down 6 pounds, my rings are getting loose Considering my knee injury which prevented me from doing much exercise at all the first week, very limited exercise last week, and I’m still being very careful with it. In addition, going to Yogaville was a challenge. I was almost 100 percent compliant in avoiding grains, legumes, sweeteners, etc. … but not entirely. Anytime I travel, I consider it a “win” if I am just able to maintain. So far, I’m feeling better. My rings are fitting looser, and the scales are affirming that I’m down 6 pounds already. I’m happy and I’m feeling really good about taking care of myself and the way I’m eating now. Self care takes only a little bit more effort and the benefits are so worth it!

Since I wasn’t home most of the weekend, I didn’t have a prep day and my pantry and refrigerator are pretty bare of pre-prepared meals that I can just reach in and grab in a hurry. Today I’ll do some meal prep and take care of that.

Breakfast

I know my breakfast looks a little bland here, but it was filling, and I’m back to having my micro-nutrients at each meal. I had some boiled eggs still in the refrigerator and decided it was time to use some of them. Right now I’m wishing I’d gotten more cantaloupe because my only readily available carbohydrate, unless I wanted to cook something, was an apple and some raisins. That worked!

Where are the Macro Nutrients in this meal? Protein: Egg Whites; Fat: 2 Egg Yolks; Carbohydrate: Apple & Raisins

Meal Prep

Okay, for you who say you don’t like cooking—this isn’t really cooking. It’s way too easy. I purchased a whole chicken at Saturday’s Farmer’s Market, and I popped it in the oven after coating it with Ghee, salt & pepper. I covered a cooking sheet with aluminum foil and spread sweet potatoes on it and put it in the oven along with the chicken. Meanwhile I went and took a shower, unpacked and got ready to head to the library. 70 minutes later, everything was done. All I had to do was take the chicken and potatoes out of the oven and let them cool. After the chicken cooled I removed the meat to use in several recipes, then dumped the carcass and drippings into a crockpot, adding every vegetable I could find in my kitchen: the rest of last weeks celery, some onion, garlic, okra that I’d brought back from Yogaville, diced potato, tomatoes and various spices to taste.

Lunch

Lunch was easy—I grabbed one of the leg quarters from the chicken I’d roasted, some of the whipped sweet potatoes I’d cooked and added some broccoli.

Where are the macro nutrients in this meal? Protein: Chicken; Fat: There is fat in the dark meat of the chicken as well as the skin, which I left on; Carbohydrate: Sweet Potato & Broccoli

 

 

 

Dinner

Dinner was field greens topped with one of those heirloom tomatoes I brought home from Yogaville, a crumbled buffalo burger, avocado and bacon bits (from the bacon I purchased from Barefoot Provisions – Sugar Free!).

Where are the macro nutrients in this meal? Protein: Buffalo Burger; Fat: The Buffalo Burger had lots of fat, also I made sure I drained and patted it with a paper towel, and the avocado has healthy fat, too—and the bacon (this meal was a little “fat” heavy; Carbohydrate: A big ol’ heirloom tomato & field greens.

So starts the beginning of Week #3—already! I do know that my progress may stall if I don’t start getting more consistent exercise, so that should be my goal for this week.

 

 

Kay Rice, M.Ed. Wellness & Lifestyle Coach, Vedic Educator, Consultant, Author & Free Spirited Adventurer

 

Field Trip to Yogaville

Field Trip to Yogaville

Coffee With Kay

Day 13: I’m all set to go to Yogaville today. I have time to go to the farmer’s market before I leave to pick up some items, then I’ll be off by Noon. It’s only a three hour drive, so I’ll have plenty of time to get there before check in at 4:00. I’m a little apprehensive about what I will do about staying on my 90 Day Program, so I’m glad it turned out that I’m only staying over night this time.

Breakfast:

I’ve done a good job this week of using what I have in my kitchen and not letting anything go to waste. I decided to have my last serving of the Veggie Frittata, smothered in Hatch Valley Green Chili Sauce for breakfast. I really wasn’t very hungry this morning, so I actually didn’t finish the last few bites. I’m not feeling bad in any way, but my system does seem to be getting rid of “stuff”, which I’m sure is a good thing.

Okay, the Macro-Nutrients. Do you remember where they are in this meal? Protein: 4 Egg Whites per serving; Fats: Egg Yolk; Carbohydrate: Potatoes, veggies, salsa. Yum!!!

 

Lunch:

I made certain I had time before lunch before I hit the road to Yogaville. I used the last of my mason jar chicken salads, adding a fist full of grapes and some walnuts to make it complete. I know some salad greens would have been nice, but I just wanted the basics this time so I could get on the road!

Macro-Nutrients? Protein: Chicken; Fats: Primal Kitchen’s Avocado Mayonnaise & Walnuts; Carbohydrate: Grapes

Dinner:

I arrived at Yogaville in plenty of time to check in and get situated in time for a 4:00 Yoga Nidra (Deep Guided Relaxation). Dinner was shortly after, and I was very pleased to find out that I would not starve! 😉 Everything was very clearly labeled, including the salad dressings. I couldn’t eat the vegan “main course” but there was a salad buffet with every sort of imaginable vegetable and garnish! I made myself a heaping plate and found a salad dressing made with the right oils and no sweeteners. Everything was beautiful, especially the Yogaville Farm heirloom tomatoes!

Where are the Macro Nutrients in this meal? Protein … Hmmmm … no significant source of protein in this meal; Fat: Salad dressing; Carbohydrates: All those delicious vegetables!

After dinner they had Satsung, which included some Kirtan singing & chanting, some talking, and a play about Hanuman done by a children’s yoga group camp that comes to Yogaville every year.

I Cheated:

Not too surprisingly, I was hungry again before my day ended. So for my fourth meal, I ate an RxBar that I’d discretely packed in my suitcase.  I made sure no one saw me eat it and I didn’t even leave the wrapper in their trash, but packed it away to take home with me.

 

 

Kay Rice, M.Ed. Wellness & Lifestyle Coach, Vedic Educator, Consultant, Author & Free Spirited Adventurer
My Day At Yogaville

My Day At Yogaville

Coffee With Kay

Day 14 of my 90 Day Challenge—at Yogaville, where they serve no eggs & no meat. Last night was pretty easy, but breakfast this morning had few options but fruit. So there I had it, a huge bowl of fruit. The Mandala Cafe didn’t open until 9:00 so I’d been awake for meditation, yoga and had eaten breakfast before I had my coffee. I took my own mug in already loaded with the creamer I’d brought with me. It’s only been two weeks and I’m not missing my honey and half and half at all anymore. These coconut creamers I’ve found are just fine. I like the Nutpods for home, but the powdered creamers I brought with me are great for travel! Even though food was a little bit challenging, I am so glad that I’m here. I’ve had a wonderful time!

Breakfast:

Yep, breakfast was a big bowl of fruit. There was a big table with cutting boards so we could cut up our own fruit. Apple, banana and grapefruit were offered, and I had some of each. Then I topped my fruit bowl with raisins, cinnamon and orange juice. Aside from the fruit, only breads, cereals and sweeteners were available. None of those for me today, thank you. I thought to myself, “Whoa, this is a LOT of Carbs!” Basically, no protein & no fats at this meal.

So where are the Macro Nutrients in this meal? Protein: No significant source of protein; Fats: No significant source of fat; Carbohydrate: Everything in that bowl!

The Lotus Temple

Before lunch I took a hike to the Yogaville Lotus Temple. It is a sight to behold, indeed. Everything on the property is well cared for and maintained. I didn’t spot a weed or a dusty spot anywhere. The temple was no different. Everything about it was masterfully done. I’d always thought that the name, Yogaville, is a little corny and I certainly had no idea that that cotton candy colored dome was such a masterfully designed piece of architecture meant to honor all paths to the truth. “One Truth, Many Paths.”  Bells ring for the daily meditations, and it is asked that once the bells have stopped that no one enter to disturb those meditating inside the temple.  I barely arrived at the temple in time to take my seat for meditation.

 

Lunch

Okay, I totally manifested my way back to lunch! I was about to miss lunch after meditation and exploring the Lotus Temple. After hiking through the woods, and only fruit for breakfast I was hungry and definitely didn’t want to miss lunch! The only way I was going to make it was going to be to hitch a ride. I had chosen to hike to the temple, not knowing how long it would take me. There is an option to drive. When I headed back to the Sivinanda Center I knew that if I hiked the whole way back, lunch would be over by the time I arrived. Once I had the thought that I needed a ride, the second car that passed me slowed and asked me if I would prefer to walk, or would I like a ride back.  Again, the Macro Nutrients were off … Protein: No significant source of protein; Fats: Salad Dressing; Carbohydrate: Lots and lots of vegetables!

My trip home took me past dinner and I didn’t have a plan or any back ups … when I got home I was over-hungry & had a little bit of this and a little bit of that, which really wasn’t a very good idea. Right before bed I had one of my favorite treats, a mint-chocolate RxBar. So we’ll see in the morning my results for week 2, and if my trip to Yogaville interfered with my results. Actually, I usually tell clients that when they are traveling or having other “life” challenges that their goal is to maintain through that period.

 

Kay Rice, M.Ed. Wellness & Lifestyle Coach, Vedic Educator, Consultant, Author & Free Spirited Adventurer

 

 

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