Meal Planning 4.26.18

Roasted Eggplant and Hummus Pita

Roasted Eggplant and Hummus Pita

I made this roasted eggplant and hummus pita one day for lunch this week and used up some leftovers I had from the lasagna. I toasted the roasted eggplant in the toaster oven topped with some low sodium soy and nutritional yeast so it formed a glaze on the eggplant and then added hummus, cucumber, and tomato in a whole wheat pita and had mango on the side. Delicious and nutritious lunch!

I meal planned a little bit early this week (is it weird that I think it’s fun?) and wanted to get organized before going to the grocery this weekend. We’re having my cousin and her fiancé and my brother over for sushi night on Monday so I want to be prepped! The plus side of meal planning is it really keeps me prepared and I know exactly what I’m making that night and I know I have everything for a healthy meal. The negative side ( which is really a plus) is that by Friday I just want to go out to dinner or order in and relax, but I know I can’t because I already have all of the ingredients to make dinner tonight and don’t want to waste them. Soooo guess I’m cooking tonight, but Saturday my UberEats app better be ready!

Here’s what I’ll be making this week if you want some ideas! You might be apprehensive to eat this way because people think starches= fat, but actually fat=fat. I’m really enjoying eating this way and losing weight. I’m down 11 lbs now since the end of January and I’m thrilled that all my old clothes are fitting again that I haven’t worn since before my wedding two years ago. This is the first time I’m losing weight without feeling deprived or miserably hungry. I can eat until I’m satisfied and love the food that I’m having. No more astronaut food, it’s nutrient dense and fueling my body. It’s the best!

Sushi Night– several kinds of vegetable and brown rice sushi, vegetable dumplings, and edamame

Tempeh Lavash Pizzas– These are SO good and not hard to prepare. I’m topping lavash with tempeh “sausage” crumbles, mushrooms, marinara, onion, and kale sprinkled with nutritional yeast.

Chickpea and Sweet Potato Buddha Bowl– I’m throwing whatever veggies I have leftover so far this week in a buddha bowl with roasted chickpeas, roasted sweet potatoes, and who knows what else!

Easy One Pot Pasta- Apparently you throw lentil pasta in a pot with veggie stock, onion, and some other veggies and cook it until it makes a pasta. I made throw in some spinach too.

Chickpea and Potato Curry- I’m making a quick coconut red curry with chickpeas, potatoes, and kale over brown basmati.

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I made these banana bread oats this morning and they were really good! It’s so nice to be able to take time to eat breakfast on the weekends so I like to make something I usually don’t have time to make during the week. This keeps you full and oats are so good for you, so I try to fit them in.

Banana Bread Oatmeal

1/2 cup rolled oats

1/2 cup unsweetened almond milk

1/2 cup water

1/2 ripe banana

splash of vanilla

sprinkle of cinnamon

Raspberries and 1 tsp brown sugar for topping

  1. In a small sauce pan, combine oats, milk, water, banana, vanilla, and cinnamon and boil until liquid has evaporated. (about 10 minutes)
  2. Top with brown sugar and raspberries.

Meal Planning 4.16.18

Well it’s already been a week back in normal life mode and it’s sped by. I didn’t share what I made last week getting back in routine because I was sharing about Atlantis but I made lentils and rice, chickpea balls with pasta and roasted kale, portobello burgers, easy faux-cheezy broccoli potato soup, Chinese chickpea stir fry, and I can’t even remember what else… oops.

As I was planning for the week, I was thinking about how much my palette has expanded since going vegan. The amount of food items that I eat now that I didn’t eat before is crazy! I used to not eat oatmeal, peppers, beans, lentils, dates, kale, nutritional yeast, sprouted grain bread, tofu, tempeh, greens, tomatoes, coconut aminos, spring mix, etc. Your taste buds really do change so much and I crave fruit and vegetables now and rarely ever crave sweets. It’s amazing!

I didn’t know what I wanted for lunch so I grabbed the pack of ramen noodles I got from Whole Foods a few weeks ago and used some leftover eggplant, tofu, zucchini, carrot, and green onion to sauté and mix with the noodles and soy sauce and coconut aminos. (above)

I got to meet one of my best friend’s babies this morning that was born yesterday! It was so exciting and I came home and made them dinner for tomorrow night. I went ahead and made our lasagna and their baked ziti that both will be served with garlic bread and salad. Here’s the menu I planned for the week-

Eggplant, Mushroom, and Spinach Lasagna- I roasted sliced eggplant and layered it with homemade basil marinara, whole wheat lasagna noodles, spinach tofu ricotta, and mushrooms. It looks really pretty, so can’t wait to bake and eat it tomorrow!

Refried bean, onion, pepper, and mushroom tacos- One of my school friends tried these last time I made them and really enjoyed them so she was requesting them and I decided to make them this week! They’re really easy to make, but really flavorful and filling. All you need is a scoop of guac and salsa on the side.

BBQ Chickpea Salad- I’m roasting chickpeas and tossing them with BBQ sauce and topping them on a bed of lettuce, carrots, tomatoes, cucumber, and roasted corn. I’m still wondering what dressing I’ll mix with it?

Roasted Potatoes and Broccoli-On the night Josh is working late, I’m just going to make a simple meal of roasted potatoes and broccoli with garlic powder, maybe curry powder for potatoes, and nutritional yeast on broccoli. I can dip in ketchup or BBQ sauce.

Balsamic Portobello and Quinoa Stuffed Pitas- I’m slicing up portobellos, peppers, and onions with balsamic and spices, mixing with quinoa and greens, and serving inside a warm pita and side of asparagus.

Mexican Rice and Bean Bake- I found this recipe on Forks over Knives and it’s brown rice with black beans, peppers, spices, tomatoes, and a faux nacho cheeze sauce and baked.

It’s a rainy Sunday here in Georgia and Louis is loving watching the rain fall as I’m spending the day in the kitchen. Have a great week everyone!

Meal Planning 3.19.18

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This was my weekly grocery haul that I got this morning from Trader Joe’s. Guess how much?? (answer at the bottom) If you don’t go to Trader Joe’s, you’re probably spending too much! Their produce is fresh and they mostly have organic of everything and it’s so much cheaper than the big chains in our area. I go once a week and get everything we need for the week, but of course I always forget one or two things and have to go somewhere during the week. I made my list and that helps me stay on track and not buy things we don’t need. I’m going to try really hard to eat the best I can (no oil or alcohol) until we go to Bahamas in a few weeks and see if that helps so I stocked up. Here’s what I’m planning on cooking this week-

Sunday- leftover black bean burgers and baked fries

Tempeh Gyros- Since Josh is Greek, he loves a good gyro! Since lamb isn’t an option, I found these tempeh gyros on Pinterest that look amazing! Marinated tempeh sliced thin and baked, stuffed in a warm pita with all the veggies and homemade vegan tzitziki sauce and a side of no-oil greek potatoes.

Lentil and Rice Soup- I’m making a soup with lentils, kale, carrots, and rice and a ciabatta roll on the side.

Vegan Caesar salad– I found a Caesar salad recipe on my Dr. McDougall app and I’m going to top the salad with crispy chickpeas and tomatoes and ciabatta roll on the side.

Tofu and Veggie Noodle Bowl- I couldn’t find asian rice noodles at TJ’s so I just got the brown rice spaghetti and I’ll mix it with crispy tofu, eggplant, bok choy, mushrooms, and zucchini with my oil free teriyaki sauce.

Stuffed Baked Potatoes- I’ve been wanting to try this recipe for a while but the cheese sauce is so hit or miss that I keep saying I’ll wait so here it goes! I’m going to top a russet baked potato with roasted broccoli and a vegan oil free cheese sauce for a simple and HCLF dinner creation.

For lunch today I felt like whipping up some veggie sushi with leftover veggies and we’ll also have that for lunch tomorrow as well.

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Answer- $79… I know! 

Have an amazing week! Spring is coming!

Meal Planning 2.24.18

Roasted Rosemary Potatoes

Roasted Rosemary Potatoes

After eating out a lot more than normal and I’m sure eating way too much oil, I wanted to get back to eating HCLF no oil this week so I planned some basics that would fit the bill. I was doing well with weight loss on this lifestyle so it’s best to just jump back in after veering off while out of town (and ordering Thai coming back in town.) I wanted recipes that I knew could be done without oil, and I mixed some new things with some tried and true meals.

This morning I had leftover potatoes I made at the beach for breakfast one morning, so I put them in the toaster oven for a few minutes and they were just as good! I diced a bag of small multicolored potatoes and sprinkled them with rosemary, Italian seasoning, and pepper. I baked them on a nonstick baking sheet on 400* for 30-40 minutes until crispy and served with ketchup and berries. You can sprinkle them with salt after they come out of the oven, but if you do it before it kind of dissipates.

Here are the meals I’m planning on cooking this week if you need some HCLF meal planning ideas.

Maple Mustard Buddha Bowls– I’ve been craving roasted Brussel sprouts since we haven’t had them in a while, so I decided to make a buddha bowl out of it. I’m roasting Brussel sprouts, mushrooms, onions, chickpeas, sweet potatoes, and kale and making a maple syrup and Dijon mustard dressing to drizzle on top.

Pita Pizzas– Josh LOVED these the first time I made them, and when I asked him what he would want this week these (and sushi) were his suggestions. I’m going to go ahead and roast extra mushrooms, onions, kale, and a diced eggplant with the vegetables for buddha bowls, so that the veggies are done and just top a pita with sauce and the veggies for an easy dinner.

Eggplant Rollatini– I’m planning on stuffing thin sliced eggplant with my tofu ricotta, and baking with oil free marinara with a side of pasta and asparagus.

Lentils and Rice- I’m going to make lentils and rice in the rice cooker and throw in whatever extra veggies/spices I have on hand. I’ll serve with a side salad.

Veggie Sushi– This is becoming a fast favorite/ weekly dinner in our house. It’s healthy, easy and delicious.

Refried Bean and Veggie Tacos– I’ve made these before and they were so good! Corn tortillas spread with refried beans, stuffed with roasted veggies, folded, and toasted in a pan for a yummy taco night!

I hope these ideas help you with meal planning this week! Meal planning is weirdly one of my favorite things to do now and I always have a hard time narrowing down the choices. We’re going to Bahamas in a month so I want to make sure my eating stays on track. There’s always next week for all of the other things I wanted to make!

Meal Planning 2.3.18

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This is my view this morning while meal planning for the week. Read more of The Starch Solution, Louis on my lap watching Animal Planet, and a fire in the fire place because it’s COLD! As Josh said last night “it’s been a good week” for dinners in our house, so now I feel the need to keep topping myself and keep proving that low fat, plant based meals can be satisfying and delicious as well as healthy. You’ve seen pretty much everything I eat and I’m down a few pounds since I started eating high carb low fat two weeks ago, so I’m excited to try all the recipes that fit in this lifestyle. We’re going to be traveling a lot this year as it turns out so I want to be looking and feeling my best.

HCLF Breakfast ideas-

Oatmeal– quick oats with water, 1 tbsp maple syrup, and berries

Hash browns– shredded potatoes and veggies topped with organic ketchup and side of berries

Fruit

What I’ve been having school mornings- Brown rice cakes topped with a little raspberry jelly and a sprinkle of Everything but the Bagel seasoning, sometimes I do a mix of rice cakes and one piece of sprouted whole grain toast. Haven’t gotten tired of it yet!

Lunch- I usually have leftovers or make a lavash sandwich with no oil hummus and spinach, tomato, and cucumber with a side of fruit. You could also have potatoes with veggies, rice or pasta with veggies. Half starch, half veggies.

Snacks– FRUIT! pita and no oil hummus, dates and tea, banana with powdered peanut butter, air popped popcorn with dill pickle juice and spices

Since doing this, I haven’t been craving sweets which is really odd for me. I used to have a piece of dark chocolate most nights. If I am in the mood for sweets, I grab a date or two with my tea and it satisfies the craving. Since I fill up on dinner, I’m usually not hungry for anything after that.

HCLF Dinners this week-

Super Bowl Sunday-  Bean Chili topped Potato Skins, I got this idea from The Chew this week. They scooped out potatoes and broiled the skins to make them the crispy “chips” for the bottom layer and then topped them with nacho toppings, but I thought it would be delicious topped with chili. I might even try to make a vegan cheese sauce.

General Tso’s Chickpeas– I’m going to use the oil free teriyaki sauce recipe from last week and mix it with crispy chickpeas and roasted broccoli on brown rice.

Lentil Shepard’s Pie- I’m going to use the insides of the potatoes from the potato skins to make mashed potatoes and make a lentil, veggie mixture to go under them.

Baked Ziti- Baked Ziti used to be my specialty in high school, I made it for all of my friends for every gathering. This is going to be a little different than my ground beef and Ragu classic. I’m going to use tofu to make a “ricotta” with spinach and mushrooms then mix it with ziti and marinara then bake until you get those perfect crunchy noodles on top.

Sushi- We might be having my family over to try some veggie sushi, and we’re trying to think of some other veggie combinations that would be good. Ideas? The avocado, cucumber, carrot, scallion, and spring mix is a keeper, but want something else too.

Bean Burgers and Fries- kidney beans, oats, and spices make these some simple, low fat burgers with a side of roasted potato fries.

Hope this helps you come up with some ideas! I hope it’s another “good dinner” week in our house!

Meal Planning HCLF 1.29.18

Asian Almond Salad

Thai Almond Salad

So far, the HCLF lifestyle has been a success! I’m down two pounds since I started about a week and a half ago so I’m going to continue eating this way. It doesn’t feel like a diet because apparently this is the way your body wants to eat. You eat whole, plant based food without oils or processed foods and you get to eat until your full and you don’t feel deprived.

Josh and I watched the movie Food Choices on Netflix yesterday and it was GREAT! I really recommend it to anyone who already is vegan, wanting to make the transition, or if you know someone who is vegan and have a lot of questions about it. A guy travels around talking to the best nutritional scientists, doctors, and regular people who’s lives have been changed from eating this way. He answers common questions like: Where do you get protein? Aren’t carbs bad? Is this suitable for children? Is this really helping the environment? Do you need fish for omega 3’s? Organic vs not organic? Does it help depression? Obesity? Are you really getting everything you need? It was one of the best docs we’ve seen to cover all of these topics and I really urge everyone to watch it and just be educated and informed about the food you’re eating because it really does make a big difference!

I’ve also started reading the book The Starch Solution by Dr. McDougall and it’s really interesting. Here’s what’s on our HCLF plant based meal plan for the week, I hope it helps you decide what to make.

(Above)- Thai Almond Salad- This was a High Carb Hannah recipe that I actually made last week and didn’t post about because it wasn’t a big hit. Josh said it “just tasted like plain lettuce” so I’m trying to figure out what to add to give it some more flavor. Work in progress! If you want to try it, it’s on her Youtube channel.

Portobello Fajita Tostadas– Corn tortillas toasted, sliced portobellos, onions, and peppers roasted in the oven, topped with your usual taco toppings.

Lentil and Veggie Pasta- I’m mixing some red lentils into my pasta sauce, and cooking them with eggplant, zucchini, tomatoes, and spinach to make a healthy and satisfying sauce to top whole wheat pasta with.

Crispy Tofu and Veggie Rice Noodles– I’m doing my normal crispy asian tofu mixed with frozen asian veggies from TJ’s and brown rice noodles. I’m still working on what to make for my oil free asian stir fry sauce. Ideas?

Lentils, Mushrooms, and Brown Rice– This is one of my friend’s classics and it’s so tasty and easy! Throw it all in a rice cooker and it’s done. Recipe to come!

Pita or Lavash Pizzas– Haven’t decided which one I want to use yet, but either are yummy! Topped with marinara, roasted veggies, and a sprinkle of nutritional yeast since we’re trying to stay away from the vegan cheese.

Have a great week! Hope these spark some ideas for your meal planning this week!

 

 

Meal Planning 1.15.18

Vegan Daily Food Log

Vegan Daily Food Log

I’ve been struggling to figure out what to eat or how much of it to eat to get into a stable daily food schedule. This week I stumbled on an article giving an overview of a book called How Not to Die by Michael Greger M.D. and he basically tells you the best food to eat to keep you healthy and it’s pretty much all plant based foods. He tells you what foods to eat and the portion sizes, so I took all of that information and typed up a little checklist as my daily food diary. Then I saw him on Kelly and Ryan this week promoting it! I’m sick of counting calories on MyFitnessPal and it doesn’t seem to work anyway, so I’m trying another approach. It helps because you can visually see what you’ve eaten, but also what you have left to eat that day so if you want a snack you can see the things you still need to eat and grab that instead of vegan cheese its. While on Nutrisystem I had to fill out a food diary like this daily and it helped me keep track, so I’m hoping this will benefit me as well. Of course going out to eat or having something that doesn’t fit in these categories is going to happen, but it’s nice to try and fill all of these categories first and most likely you won’t be hungry enough to eat much else. Also, I’m treating the nuts category as any healthy fat, like avocado.

If you want to read the whole article: http://www.chewfo.com/diets/how-not-to-die-by-michael-greger-md-food-list-what-to-eat-and-foods-to-avoid/

Now that I told you about my new daily meal plan, I’ll tell you what I plan on cooking this week. Last night we had date night out and tonight we’re going to Top Golf with my bestie then ordering in, so I’m only cooking 3 nights this week.

Lavash Pizza- I saw High Carb Hannah uses whole wheat lavash for a lot of things, and I found it at TJ’s and thought it would make a perfect pizza crust. It’s 190 calories for a pretty big piece and I’m topping it with sauce, tempeh “sausage”, caramelized onions, and sautéed eggplant.

BBQ Tofu Salad– I’m going to season and roast the tofu until crispy, dip in BBQ sauce and use it on a salad with veggies, corn, and avocado ranch dressing.

Broccoli “Cheddar” Soup- High Carb Hannah recipe made with potatoes, broccoli, nutritional yeast, spices, and served over rice. I’m always skeptical about cheesy tasting vegan things because they’re usually not very good… so we’ll see how this turns out!

** update- there’s a free app for pretty much the same checklist that I typed out and it’s probably easy to have it with you at all times. Just downloaded it!

Have a wonderful week everyone and happy MLK day!