meal plan week 3
This week is a GOOD one! We have some really cool dishes packed with flavor and made with minimal ingredients to keep it simple! All recipes make 4 servings, but the mac n cheese makes 6 and the creamer makes about 2 cups worth! I know you’ll love these! The blender I use is made the brand Beast, if you’re interested!
3 Ingredient Protein Yogurt Bagels:
-2 c bread flour (can also use all-purpose)
-3 c whole fat Greek yogurt
-1 tsp baking powder + generous pinch sea salt
-1/2 c frozen blueberries (I like the “wild” ones; they’re a little smaller!)
1. Preheat oven to 350 degrees F and line a baking sheet with parchment paper
2. Mix together flour, yogurt, baking power, and salt with a mixing spoon in a large mixing bowl, then switch to kneading with your hands until a dough starts to come together. Add a little more flour if too sticky, and a little more yogurt if too dry
3. Place dough on a floured surface and divide into 4 balls. Roll into rods then shape into bagels by joining the two ends together. Brush with an “egg wash” which is just a fancy word for 1 egg + 1 Tbsp water
4. Bake 25 mins, then broil for a couple minutes until golden brown
1 Minute Coffee Creamer:
-1 3/4 c soy milk (can also use regular dairy milk, or another unsweetened plant-based milk or water but these will have less protein)
-1/4 c raw pecans
-1/4 c raw cashews
-4 pitted Medjool dates
-1.5 tsp vanilla extract
-1/2 tsp cinnamon
-1/4 tsp salt
1. Blend all ingredients in a high-speed blender. Pour into air tight container and keep refrigerated until use! Creamer will stay good in the fridge for 1 week! Remember to give it a shake each time before you use it
Honey Garlic Chicken & Rice:
-2 Tbsp toasted sesame oil
-2 yellow onions, diced
-5 cloves garlic, minced
-1 bunch green onions, sliced into 1/2” pieces
-2 lb chicken breast, diced
-Spices: 1 tsp salt, 1 tsp black pepper, 2 tsp paprika
-2 c cooked brown rice
-1/2 c low sodium soy sauce or tamari
-2 Tbsp honey
-1 c frozen green peas
-Generous pinch sesame seeds
-Pinch red chili flakes
-4 tsp corn starch mixed with 1/2 c water
1. Heat sesame oil in a large skillet over medium heat. Add yellow onions, garlic, and green onions and cook until starting to soften (about 3-4 mins)
2. Stir in chicken and spices and let chicken cook for 5 mins, stirring ever so often until no longer pink
3. Pour in rice, soy sauce, and honey and stir. Add green peas, sesame seeds, and red chili flakes and stir well
4. In a small bowl, combine the corn starch with 1/2 c water and pour this “slurry” in, stirring frequently until the whole mixture thickens up nicely. Taste and adjust seasonings, if needed.
Note: if mixture still feels too runny, simply add a little more cornstarch 1 tsp at a time and stir well until desired consistency is achieved.
Note: In my meal prep containers, I added this along with sauted frozen riced cauliflower!
Bone Broth Mac n Cheese:
-3 c dry high protein pasta (I like Banza, Barilla protein, and Carbe Diem)
-2 c chicken bone broth (can also use beef bone broth)
-1 1/4 c whole milk (can also use heavy cream for an even creamier texture!)
-Spices: 1 tsp salt, 1 tsp black pepper, 1 tsp paprika, 1 tsp garlic powder, 1 tsp onion powder
-1 c shredded Gouda cheese
-1 c shredded yellow cheddar cheese
-1 c Green peas
1. Combine dry pasta, bone broth, and milk in a large pot over medium high heat. Give it a big stir, then cover and let the pasta cook until al dente for about 8-10 mins, adjusting heat if necessary to keep a low steady boil
2. Stir in spices, cook another minute, then add both cheese. Turn heat to low and stir well until cheese is all melted. Stir in green peas, cook another 30 seconds, then cover and remove from heat. Let sit 2-3 mins until peas are all softened and cheese is nice and melty.
2 Ingredient Chocolate Protein Pudding:
-2 c whole fat Greek yogurt
-8 oz plain dark chocolate (I prefer a bar in this recipe because it melts easier, but chocolate chips work too- I like the brands Hu, Lily’s, and Trader Joe’s)
1. Blend Greek yogurt in a food processor until nice and creamy
2. In the microwave, melt the chocolate by adding it to a bowl and heating in 30-second intervals, stirring each time in between, until melty. Alternatively, you can also use a double boiler to do this.
3. Add melted chocolate to yogurt while still hot, and process until thick, creamy, and dark. I added whipped cream to each serving; so good!
