A Week of Eating - A Wandering Scribbler
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A Week of Eating

A Week of Eating

Here’s a look at my week of eating. In no way am I telling you to follow this meal plan by the letter. I don’t even do that. However, if you’re looking for new recipe ideas or a basic meal plan to just get things started this is for you.

I have eaten these meals many times both during and before pregnancy and I’m sure I’ll continue to eat them after–if I’m not completely sick of them. The only difference in this “pregnancy” week of eating is that I leave out some of my favorite standards like runny eggs (an over easy egg on smashed avocado and toast sounds amazing right now), smoked salmon, soft cheeses, caffeine, and a few other things that aren’t particularly great for a fetus.

The biggest thing about this week of eating, is that I try really hard not to eat too poorly no matter how much I want to just sit and eat French fries or snack on all of the tacos (though, I’ve definitely eaten a fair share of French fries and tacos this pregnancy.) Having a meal plan, or at least a set of meals helps me be able to know there are options out there that are tasty, healthier for me, and just as easy to make as whatever it is I’m craving at the moment.

I’m also trying to force protein into my diet. Even before pregnancy I was always low on protein, either because carbs are just so good, or because I just don’t gravitate toward meat. I’d rather have veggies or fruit. But, before pregnancy I could supplement with whey protein. That’s out now for pregnancy and the organic and vegan proteins out there are ridiculously expensive. So I’m working hard to put real protein into my body to help me feel better and to make sure the baby is getting plenty to fatten up in there

a week of eating

Meal Ideas

Breakfasts:

  • Greek yogurt, fruit, granola
  • Oatmeal with apples and cinnamon
  • Egg, cheese, Bacon burrito with salsa
  • Overnight oats
  • Whole grain cereal, side of fruit and peanut butter
  • Cheese and broccoli quiche
  • Southwest egg muffins

Lunch:

  • Quinoa Bowl
  • Ciabatta Panini with mozzarella, tomato, and pesto. Side of berries
  • Crab Salad
  • Chicken salad sandwich with nonfat greek yogurt and avocado
  • Turkey chili with lots of beans and veggies
  • Roasted veggies with pita, hummus, and brown rice and black beans.
  • Peanut noodles with roasted chicken

Dinner:

  • Salad with Chicken
  • Chicken with brown rice and broccoli
  • Salmon with asparagus and roasted potatoes
  • Lean beef with baked sweet potato, and salad
  • Shrimp Tacos with rice and beans
  • Stir fry chicken with whole grain noodles, and veggies
  • Chili lime tilapia with Brussels Sprouts and brown rice

Snack:

  • Banana and Peanut Butter
  • Celery and Peanut Butter
  • Smoothie
  • Deviled eggs, substituting guacamole
  • Cottage Cheese, side of fruit
  • Hummus with pita or vegetable sticks
  • A cheese stick with an apple

Recipes

Smoothies
smoothie

For most of these smoothies I use frozen fruit. They’re both cheaper and give the smoothie a better consistency, I think, so I don’t have to use ice. If using fresh, just add ice. Here are some of my favorites.

  • Avocado, spinach, plain greek yogurt, strawberries, blueberries, coconut water
  • banana, coconut water, strawberry, pineapple
  • banana, strawberries, plain greek yogurt, milk, honey.
  • peaches, mango, plain yogurt, banana, honey
  • PB&J- banana, milk, peanut butter, strawberries
Overnight Oats

Cherry pie:

  • 1/3 cup old rolled oats
  • unsweetened almond milk
  • 2% plain greek yogurt
  • 1 teaspoon chia seeds
  • ½ tablespoon almond butter
  • 1 teaspoon honey
  • 1/2 cup chopped frozen cherries

Apple Pie:

  • 1/3 Cup rolled oats
  • unsweetened almond milk
  • 2% plain greek yogurt
  • 1 teaspoon chia seeds
  • 1 teaspoon honey
  • 1 Tablespoon raisins (optional)
  • 1/4 of an apple, diced
  • pinch of cinnamon and nutmeg

Chocolate Chip Banana

  • 1/2 cup (heaping) rolled oats
  • 1/3 cup plain Greek yogurt
  • 2/3 cup milk of choice
  • 1 tablespoon chia seeds
  • ½ teaspoon vanilla extract
  • pinch of salt
  • 2 tablespoons honey (or to taste)
  • 1/2 ripe banana, chopped
  • 2 tablespoons dark chocolate chips
Cheese and Broccoli Quiche
quiche

Ingredients

  • All-purpose flour, for rolling
  • 1 homemade or store-bought single-crust pie dough
  • 1 tablespoon unsalted butter
  • 2 cups medium diced yellow onion (from 1 large onion)
  • Coarse salt and ground pepper
  • 6 large eggs
  • 3/4 cup heavy cream
  • 3/4 pound broccoli florets, steamed until crisp-tender
  • 1 cup grated sharp cheddar (4 ounces)

Instructions

  1. Preheat oven to 375 degrees. Lightly flour a rolling pin and work surface and roll out dough to a 12-inch round. Place in a 9-inch pie plate, fold overhang under, and crimp edge. Place a sheet of parchment paper over dough and fill with pie weights or dried beans. Bake until edge is dry and light golden, about 20 minutes. Remove parchment and weights.
  2. Meanwhile, in a large skillet, melt butter over medium-high. Add onion, season with salt and pepper, and cook until light golden, 8 to 10 minutes. In a medium bowl, whisk together eggs and cream. Add onion, broccoli florets, and cheese and season with 1/2 teaspoon salt and 1/4 teaspoon pepper. Whisk to combine, pour into crust, and bake until center of quiche is just set, 40 to 45 minutes. Serve warm or at room temperature.
Southwest Egg Muffins

Ingredients

  • 18 Eggland’s Best eggs, 6 whole eggs + 12 egg whites
  • 1/2 cup chopped onion
  • 1/2 cup chopped bell peppers
  • 1 cup ground turkey sausage or meatless crumbles
  • 1/2 tsp cumin
  • 1/2 tsp chili powder
  • 1/4 tsp salt
  • dash cayenne pepper

 

Instructions

  1. Preheat oven to 375F and lightly spray a 12 muffin pan with oil
  2. Whisk together eggs, egg whites, spices and salt.
  3. Add chopped onion, pepper, sausage crumbles and whisk to combine.
  4. Evenly divide among muffin pan and bake 20-25 minutes or until just set.
  5. Allow to cool enough so you can easily remove from pan. Freeze on a large baking sheet and when frozen, transfer to an air-tight container or zip top bag. To reheat, pop in the microwave 1-2 minutes.
Shrimp Tacos

Ingredients

Garlic Cilantro Lime Sauce

  • ¼ cup oil
  • ¼ cup water
  • ½ cup chopped green onions
  • ½ cup cilantro leaves
  • 2-3 cloves garlic
  •  ½ teaspoon salt
  •  juice of 2 limes
  • ½ cup sour cream (substitute plain greek yogurt)

            For the Tacos

  • 1 lb. shrimp
  • 1 teaspoon each chili powder, cumin, and southwestern seasoning
  • 2-3 cups shredded green cabbage
  • 8 small corn tortillas
  • 1-2 avocados
  • Cotija cheese and additional cilantro for topping
  • lime wedges for serving

 

Instructions:

  1. Pulse all the sauce ingredients except the sour cream in a food processor. When mostly smooth, add the sour cream and pulse until combined. Taste and adjust as needed. Set aside.
  2. Heat a drizzle of oil a large skillet over medium high heat. Pat the shrimp dry with paper towels and sprinkle with the spices. Add the shrimp to the hot pan and saute for 5-8 minutes, flipping occasionally, until the shrimp are cooked through.
  3. Toss some of the sauce (not all) with the cabbage until it the cabbage is coated to your liking. It should resemble a coleslaw – you want it to be enough sauce so the cabbage is weighed down a little bit. Use leftover sauce on top of the tacos or in other recipes.
  4. To serve tacos, smash a spoonful of avocado on the tortillas, top with a few pieces of shrimp, top with coleslaw, and finish with Cotjia cheese, cilantro, and lime wedges.
Quinoa Bowl

Ingredients

  • 1/3 cup cooked quinoa
  • 3oz diced chicken breast
  • 1/4 cup diced bell pepper
  • 1/4 cup sliced sugar snap peas
  • 2 Tablespoon canned lentils or beans
  • 2 Tablespoons pomegranate seeds
  • 3 Tablespoons diced avocado

Dressing

  • 1 teaspoon tahini
  • 1 teaspoon olive oil
  • 1 teaspoon lemon juice
  • 1 Tablespoon water
  • Chopped parsley (optional)

 

Instructions

Cook quinoa according to package directions. Combine with veggies, beans and seeds, top with dressing.

Guacamole

Ingredients

  • 3 Haas avocados, halved, seeded and peeled
  • 1 lime, juiced
  • 1/2 teaspoon kosher salt
  • 1/2 teaspoon ground cumin
  • 1/2 teaspoon cayenne
  • 1/2 medium onion, diced
  • 1/2 jalapeno pepper, seeded and minced
  • 2 Roma tomatoes, seeded and diced
  • 1 tablespoon chopped cilantro
  • 1 clove garlic, minced

Instructions

  • In a large bowl place the scooped avocado pulp and lime juice, toss to coat.
  • Drain, and reserve the lime juice, after all of the avocados have been coated.
  • Using a potato masher add the salt, cumin, and cayenne and mash.
  • Then, fold in the onions, tomatoes, cilantro, and garlic.
  • Add 1 tablespoon of the reserved lime juice.
  • Let sit at room temperature for 1 hour and then serve.
Crab Salad

Ingredients

  • 1 pound jumbo lump crabmeat, picked over to remove any shell or cartilage
  • 1 stalk celery, peeled, and cut into 1/8-inch dice
  • 4 teaspoons finely sliced fresh chives
  • 1 teaspoon minced fresh tarragon leaves
  • 1/3 cup prepared mayonnaise
  • 3 tablespoons sour cream
  • 1 teaspoon freshly squeezed lemon juice
  • 1/2 teaspoon Dijon mustard
  • Kosher salt and freshly ground pepper
  • Serving suggestions: Toasted hot dog rolls or Boston or Bibb lettuce leaves

Instructions

  1. In a medium bowl, lightly toss the crabmeat, celery, chives, and tarragon together.
  2. In a small bowl, stir together the mayonnaise, sour cream, lemon juice, and mustard.
  3. Add the dressing to the crabmeat mixture and stir until just coated.
  4. Season with salt and pepper to taste. If not using right away refrigerate until ready to serve.
  5. Serve on toasted rolls or on a bed of lettuce.
Chicken Salad Sandwich

Instructions

  • 1 ripe avocado, removed from skin
  • ½ cup plain Greek yogurt
  • ½ teaspoon garlic granulated garlic
  • ½ teaspoon onion powder
  • ¼ teaspoon salt
  • ¼ ground pepper
  • 2 cups finely chopped or shredded cooked chicken
  • ½ red onion, chopped
  • 1 small lime

Instructions

  1. In a medium bowl mash together avocado and greek yogurt until smooth.
  2. Stir in garlic, onion powder, salt, and pepper.
  3. Add chicken and red onion to avocado mixture and stir until all ingredients are combined.
  4. Squeeze in half the juice from the lime. Give it a taste, squeeze in the rest of the lime if needed. I used all of the lime juice.
  5. Serve in a wrap, in a pita, or anyway you typically enjoy chicken salad.
Turkey Chili

Ingredients

  • 2 teaspoons olive oil
  • 1 yellow onion, chopped
  • 3 garlic cloves, minced
  • 1 medium red bell pepper, chopped
  • 1 pound extra lean ground turkey or chicken (99%)
  • 4 tablespoons chili powder
  • 2 teaspoons ground cumin
  • 1 teaspoon dried oregano
  • 1/4 teaspoon cayenne pepper
  • 1/2 teaspoon salt, plus more to taste
  • 1 (28-ounce) can diced tomatoes
  • 1 1/4 cups chicken broth
  • 2 (15 oz) cans dark red kidney beans, rinsed and drained
  • 1 (15 oz) can sweet corn, rinsed and drained
  • For topping: cheese, avocado, tortilla chips, cilantro, sour cream

Instructions

  1. Place oil in a large pot and place over medium high heat.
  2. Add in onion, garlic and red pepper and saute for 5-7 minutes, stirring frequently.
  3. Next add in ground turkey and break up the meat; cooking until no longer pink.
  4. Next add in chili powder, cumin, oregano, cayenne pepper and salt; stir for about 20 seconds.
  5. Next add in tomatoes, chicken broth, kidney beans and corn.
  6. Bring to a boil, then reduce heat and simmer for 30-45 minutes or until chili thickens and flavors come together.
  7. Taste and adjust seasonings and salt as necessary. Garnish with anything you’d like.
  8. Makes 6 servings, about 1 1/2 cups each.

 

Peanut Noodles

Ingredients

  • 1/2 pound spaghetti
  • 1/4 cup Tamari dark soy, eyeball it
  • 1/4 rounded cup smooth peanut butter, softened in microwave 15 seconds on high
  • 2 tablespoons cider or rice wine vinegar
  • 1 tablespoon dark sesame oil, eyeball it
  • 2 tablespoons hot sauce
  • 2 cups shredded cabbage and carrot mix
  • 1 cup bean sprouts or pea shoots, any variety
  • 3 scallions, chopped on an angle
  • 2 tablespoons sesame seeds

Instructions

  1. Cook pasta to al dente, with a bite to it, then cold shock it to stop the cooking process by running it under cold water in colander.
  2. Drain the pasta very well.
  3. In the bottom of a large bowl, whisk together soy, peanut butter, vinegar, oil, sesame oil, and hot sauce.
  4. Add noodles and veggies and toss to combine the noodles and coat them evenly with sauce.
  5. Sprinkle scallions and sesame seeds throughout the salad and serve.
Stir Fry Chicken with Rice Noodles

Ingredients

  • 1⁄2 lb rice noodles
  • 2 tablespoons oil
  • 6 garlic cloves, minced
  • 1 lb boneless skinless chicken, thinly sliced
  • 1 tablespoon chili-garlic sauce
  • 1 tablespoon fish sauce or 1⁄2 teaspoon salt
  • 2 tablespoons soy sauce
  • 1 tablespoon brown sugar
  • 1⁄2 lb asparagus spear, cut into 2 inch pieces

Instructions

  1. Pour noodles into bowl and cover with VERY HOT tap water. Soak for 15-20 minutes.
  2. Heat oil in large skillet over medium-high heat.
  3. Add garlic and stir fry until golden.
  4. Add fish sauce or salt and chicken.
  5. Stir fry until done.
  6. Add soy sauce, chili pepper sauce, and brown sugar. Mix until sugar is dissolved.
  7. Drain noodles and add to skillet along with asparagus.

Do you have a meal plan you like to follow?  Let me know your favorite recipes so I can try them!

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