Meal Ideas Day 19

Meal Ideas Day 19

Coffee with Kay

Breakfast Ideas

Here we go … my sugar free sausage recipe along with some scrambled eggs & some unsweetened organic applesauce on the side! Easy peasy!

Macro-Nutrients: Protein: Egg Whites & Sausage; Fat: Sausage & Egg Yolk; Carbohydrate: Organic, Unsweetened Applesauce.

Meal Ideas

Now this was pretty delicious and I could eat it again and again. Chicken Salad Starter (4 oz roasted chicken breast, diced & 1 T Primal Kitchen’s Avocado Mayo), on top of a bed of Organic Field Greens topped with 1/2 diced apple, blueberries and some dried mixed berries.

Where are the Macro-Nutrients? Protein: Chicken Breast; Fat: Avocado; Carbohydrate: Apples, Blueberries, mixed dried berries.

Meal Ideas

Seared Scallops with sauteed spinach, kale, beets & broccoli slaw on the side (I used TJ’s Artichoke Pesto for searing the veggies).  I dipped each of the scallops in a little bit of coconut flour which I seasoned with Old Bay and then seared them in a skillet with ghee. Then I followed by sauteing these veggies in the same pan, using the artichoke pesto for flavoring and for the additional oil needed.

Where are those macro-nutrients in this meal? Protein: Scallops; Fat: Ghee & the olive oil in the Artichoke Pesto; Carbohydrate: Sauteed Veggies.

Thank you!

Kay Rice, M.Ed. Wellness & Lifestyle Coach, Vedic Educator, Consultant, Author & Free Spirited Adventurer
Easy Meals In a Snap

Easy Meals In a Snap

Coffee With Kay

Day 11: No grains/no gluten, no soybeans, peanuts or any legumes, no dairy, no sugar or sweeteners, and no artificial additives. Does that sound difficult? Well, this is Day 11 on my 90 Day Challenge of doing without all of those foods, and as you see I am certainly not deprived. In fact, the meals I’ve been eating have been super delicious and satisfying. It’s also forced me to find some new foods and a bigger variety of vegetables. I know I’m eating better and I’m already seeing and feeling the benefits. Today I assembled all the items I’ve put together for my Emergency Food Stash. I’m actually still a couple of days behind in posting my meals … so I’m doing my best to catch up before I head out for an over-night stay at Yogaville. So I won’t write a lot here, but instead just post my meals. It’s nearing the end of the week, so I’m paying attention to what’s already prepared and needing to be eaten before I shop again on Saturday.


I know … It may look like I’m in a breakfast rut, but I’m determined not to let even one bite of this delicious cantaloupe go to waste. It is nearly impossible to find prepared sausage that doesn’t contain sugar, but the Spicy Italian Chicken Sausage I am getting from Trader Joe’s doesn’t have any sugar or other additives. One link along with my eggs makes a perfect breakfast. I know, I probably will have some egg haters out there who are saying right now, “I hate eggs, so I can’t do this.” Well, you are wrong—I don’t want anyone to feel like they have to put one bite of anything in their mouth that they don’t genuinely enjoy. There are plenty of non-egg breakfast options. For example, just like some people enjoy having “breakfast for dinner” you can have “dinner for breakfast”, or my favorite evening meal, which is broth or tea with an RxBar, and there are tons more options.


Here’s a fast and easy lunch idea! I sliced two of Applegate’s Beef Hot dogs, and warmed them along with some left-over potatoes in hot water on the stove. I served some Sauerkraut and hot mustard on the side.

Where are my macro-nutrients? Protein: The Hot Dogs; Fat: Hot Dogs; Carbohydrates: Potato & Sauerkraut.


Dinner: Left Over Night

This was quick and easy. I checked the fridge for things that need to be eaten before the end of the week. I grabbed one portion of the Sirloin Roast, the remainder of my whipped sweet potatoes, and broccoli. Re-heat and serve.

Macro Nutrients: Protein: Sirloin Roast; Fats: Sirloin Roast; Carbohydrate: Sweet Potatoes & Broccoli.

Evening Meal

This week’s favorite for my evening meal is Bone Broth (tonight I had chicken) and an RxBar.



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


Pin It on Pinterest