Little Effort, Lots of Food

 

Breakfast

Omelet with "Toast"

 

Omelet

Cook 1 Egg + 2 Egg Whites

1/2 Avocado & Diced Tomatoes w/ Green Chilies  on Top

 

 

Danielle Walker's Against All Grain

World Famous Paleo Sandwich Bread:

Ingredients:

1 Cup Smooth Cashew Butter

(mine was homemade, THANKS MOM!)

4 Large Eggs

2tbsp Honey

 (Opt out if you do not want a sweet bread)

2.5tbsp Apple Cider Vinegar

1/4c Almond Milk

1/4c Bobs Red Mill Coconut Flour

1tsp Baking Soda

1/2tsp sea salt

 

Directions

1. Preheat oven to 300 degrees and grease

an 8.5 x 4.5 bread loaf pan

2. Separate Egg yolks from Egg whites in separate bowl

3. Beat egg yolks, cashew butter, honey, vinegar

and milk using mixer.

4. Beat egg whites in separate bowl until peaks form

 (I used a food processor)

5. Add dry ingredients to cashew mixture until combined

6. Add egg whites to mixture and beat until fully mixed

7. Pour mixture into pan and IMMEDIATELY place in oven

for 45-50 minutes

 

 

Lunch

 

Coconut Crusted Salmon Salad

Coconut Protein Shake

 

Shake:

MusclePharm CoCo Protein

Spinach

Shredded Coconut

Frozen Peaches

 

Salad:
Lettuce

Carrots

Blueberries

Coconut Crusted Salmon

Apple Cider Vinegar (as dressing)

 

**Coat salmon in shredded coconut and cinnamon.

** Grill on greased George Foreman grill

 

 

Dinner

 

Apple Chorizo Bake

Steamed Broccoli & Dinner "Roll"

 

Apple Chorizo Bake

4-5 Large Sausages

Chopped Sweet Potatoes

Chopped Apples

2 tbsp Minced Garlic

2tbsp Olive Oil

Thyme / Salt / Pepper

 

1. Preheat oven to 350

2. In a bowl, coat sweet potatoes and apples with garlic,

oil, and seasonings

3. Place mixture in oven-safe casserole dish

and bake for 20 minutes

4. Take mixture out of oven and top with Sausages (can be frozen)

5. Bake for another 25-30 minutes,

until sausage is fully cooked

 

Dinner "Roll"

See Single Serving English Muffin Recipe!

 

3 Minute Paleo-Friendly English Muffin

THE WAIT IS OVER..

after 5 days of Paleo, I have already discovered

ways to ease my bread cravings. Haha!

 

MICROWAVE-ABLE PALEO

ENGLISH MUFFIN

 

 

 

INGREDIENTS:
1.5tbsp Almond Flour

2tbsp Coconut Flour

1 egg

1tsp butter

1/4tsp Baking Soda

Pinch of Salt

2tbsp Water

 

 

DIRECTIONS:

1. Mix all ingredients together in a ramekin

2. Microwave for 1.5 minutes

3. Flip muffin over

4. Microwave for another 1.5 minutes

5. Toast in toaster oven

6. Add preferred sandwich essentials

 

I added 1/2c Egg whites, Salsa, and Spinach

and a sliced green apple on the side : )

 

Ch-Ch-Ch-Chia Bowl

CHIA BREAKFAST BOWL

(pale friendly)

Ingredients

Frozen Blueberries

2tbsp Chia Seeds

1tbsp Flax Seeds

1c Almond Milk

TOPPINGS

1/2 Graze "Super Fruit" Punnet

Cashews

Walden Farms SUGAR FREE ZERO CALORIE Pancake Syrup

Directions

1. Blend all ingredients together

2. Let sit for about 20 minutes, this lets the chia seeds expand and

thicken the mixture

3. Top with desired toppings! 

**TIP:

** If you would like your breakfast bowl to be more thick,

add more chia seeds and let sit longer

Kay's Day - Meal Ideas #1

MY MEALS FROM TUESDAY

April 21st 2015 

BREAKFAST

 Post Workout Smoothie

3oz Frozen Blueberries

2oz Frozen Banana

2oz Frozen Strawberries

3oz Mango Chunks

.5C Chopped Kale

.5C Spinach

1 scoop BPi Strawberry Cake Protein

Water

[[ 309Calories - 41gC/3gF/27gP ]]

⠀

LUNCH

 Mandarin Orange Salad from The Union

2C Spinach

1oz Feta Cheese

1tbsp Sunflower Seeds

Mandarin Slices

Grilled Chicken 

1.5Tbsp Raspberry Vinagrette

1/2 Wheat Roll

[[ 405Calories - 24gC/18gF/40gP ]]

⠀

SNACK 

(not pictured)

Yoplait Non-Fat Greek Yogurt 

Raspberry Coconut trail mix

[[ 135Cals - 13gC/4gF/13gP ]]

⠀

DINNER

 Protein Crust Pepperoni Pizza

(My PERFECTED recipe)

CRUST:

1/4c All-Purpose Flour

1/4c Unflavored Protein

1 small egg

1 egg white

1/4tsp baking soda

1/4tsp baking powder

1tbsp Unsweetened Almond Milk

TOPPINGS:

1/2c Roasted Garlic Marinara

1 Frigo Light Cheesestick (grated)

8slices Hormel Turkey Pepperoni

1tbso Parmesan Cheese

[[ 418Calories - 32gC/12gF/49gP ]] 

Directions:

-Bake crust (WITHOUT TOPPINGS) 

for 8 minutes at 350

- Flip crust over, add toppings

- Bake for another 10 minutes

⠀

DESSERT

 (not pictured )

1 Gala Apple (86g)

3/4C Arctic Zero Ice Cream 

2tbsp Raspberry Coconut Trail Mix

1tbsp Peanut Butter

🔢230Calories-29gC/11gF/9gP

⠀

DAILY GOALS: 1500Calories - 143gC/56gF/107gP

DAILY TOTAL: 1497Calories -139gC/48gF/138gP

Okay soo.. MAYBE I went over on protein but, hey.. i was pretty dang

close to meeting the rest! And what's a little more protein gunna hurt ?!?!

READ MORE ABOUT HEALTHY 

MEAL PREP HACKS

⠀

Oatmeal Cookie Pizza

Pizza for Breakfast!? Duh. 

Oatmeal Cookie Pizza <3

Ingredients:

1/2C Oats

1/2 Banana

1/4C Unsweetened Applesauce

1/2tsp Baking Powder

4 Drops liquid sweetener

1tsp Cinnamon

2tbsp Almond Milk

Directions:

1. Blend all ingredients in a food processor

2. Pour entire batch onto skillet (w/ coconut oil)

3. Add favorite toppings

4. Eat up :) 

STRAWBERRY OAT COBBLER & SPINACH CHEESE OMELET

STRAWBERRY OAT COBBLER

Ingredients

COBBLER:

3 tbs quick oats

1/2 tsp baking powder

1/3 banana

1 tbs flax egg (tbs flax meal + 3tbs water) OR egg white

1 tbs plain yogurt

1 tsp cinnamon

1/4 cup unsweetened almond milk

1/4 cup strawberries

CRUMBLE:

1tbs quick oats

1/2 tbs honey

1/2 tbs unsweetened shredded coconut

Directions

1. Preheat oven to 350

2. In a bowl mix all cobbler ingredients together

3. Pour into greased glass bowl dish

4. Top with berries

5. In a separate bowl mix together the crumble ingredients. Place a top the strawberries.

6. Bake at 350 for 20 minutes

7. Scrap edges off the sides of the dish

8. Bake for another 5-8 minutes

NUTRITION:

189 Calories

5.7g Fat

30g Carbs

6g Protein

I Also added an omelet to my breakfast 

( I had already eaten half of it by the time I took that picture...:] )

Ingredients:

1 large egg

 1 tbs egg whites

 1/4 cup go-veggie shredded cheddar cheese

1/2 cup of spinach

NUTRITION:

132 Calories

4.5g Fat

2.8g Carbs

18g Protein

A WHOPPING 321 CALORIE BREAKFAST with lots-o DELICIOUSNESS :)

Banana + Egg = PANCAKES & DIY Skyline Canvas

EASIEST BREAKFAST EVER

 Everything you need is in this picture!

I used 1 banana and 1 egg

1. Mash the banana

2. Add the egg, stir.

3. Add mixture to a greased skillet

4. Cook just like a pancake

5. Enjoy! With your preferred toppings :)  

DIY Skyline Canvas 

(easy for kids too!)

In the midst of getting my apartment decor together, 

I figured I'd share my latest canvas design with you!

What You Need

Canvas

Newspaper

Picture of Skyline

Paint

Glue

 

There is my canvas and skyline of Madison

Then painted a sky onto the canvas, over the entire surface

  Cut  your newspaper to the shape of skyline

Use a think black sharpie marker to color in lines, windows,

walls, etc. of your choice

Paint each individuals part of the skyline a different color

 

My skyline is going to be two layers.

So I glued the back layer on first to the canvas. 

Cut out strips of paper and fold them forward and backward

 alternating until you get a slinky form.

Glue these to your back layer as well. 

I then pressed the top layer of my skyline onto each paper slinky

by adding a dab of glue. 

( It's hard to see in that picture, but my top layer does pop out, giving it a 3D look. )

& I went over the black sharpie lines since the watercolor

made it fade a bit. I also added glitter to the lake and "Madison" at the top