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Day ♥ 1 ♥
♥ Breakfast ♥
CRISPY ONE-PAN POTATOES, MASHROOM WITH EGGS
Prep Time: 10 mins
Cook Time: 15 mins
Total Time: 25 mins
Serving: 2
Ingredients
- Two tablespoons extra virgin olive oil, divided
- One large sweet potatoes, diced small (so they cook evenly + quickly)
- 1/2 teaspoon smoked paprika
- Two cloves garlic, minced
- 1 lb mushrooms, roughly chopped
- 1/2 teaspoon cumin
- Salt + pepper to taste
- Green onions for garnish
- Fried eggs for serving
Instructions
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In a large skillet, reduce heat to medium-low. Add one tablespoon of olive oil and diced sweet potatoes, smoked paprika, salt and pepper. Cover and cook for 8–10 minutes until they have softened and are cooked. Transfer to a plate.
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In the same skillet, add the remaining olive oil. Add garlic and cook for 30 seconds. Add mushrooms, cumin, salt and pepper. Cook until browned and tender, approximately 5 minutes.
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Add cooked diced sweet potato back to the skillet and stir everything together. Taste and adjust seasoning. Cook for another minute. Serve the hash with a fried egg on top and add some lettuce and baby spinach to give a greeny style and Enjoy!
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♥ Dinner ♥
Simple Grilled Salmon & Vegetables
Prep Time: 25 mins
Cook Time: 25 mins
Total Time: 50 mins
Serving: 6
Ingredients
- 1 Tbsp Extra virgin olive oil
- 1/2 tsp salt
- Freshly ground black pepper, to taste
- 6‑oz. salmon fillets, skinned
- Russel sprouts
- Green beans
- Brocolli
- Cauliflower
Instructions
- Preheat the grill to medium-high.
- Place the green beans, Russel sprouts, broccoli and cauliflower in a large bowl and stir to combine.
- Stir in the olive oil, salt, and a few cranks of black pepper until the vegetables are well coated with the oil.
- Transfer to a large metal grilling basket.
- Place the basket on the grill and close the lid. Open the cover carefully every 5 minutes, stir the vegetables, and then close the top again. Cook until golden and tender (20 to 25 minutes).
- Season the salmon with salt and pepper.
- Once the vegetables have cooked for about 15 minutes, place the salmon on the grill and cook until the fish flakes easily with a fork, about 5 minutes per side.
- When the vegetables are cooked, transfer to a large serving bowl and cool slightly.
- Serve salmon with grilled vegetables.
Day ♥ 2 ♥
♥ Breakfast ♥
Yogurt, Cereal and Fruit Breakfast Cups
Ingredients
- One no-fat Greek-style yogurt cup
- 2/3 cup diced or whole fresh fruit, such as kiwi, nectarines, plums or berries
- 1 tsp. Honey, try to avoid the regular white sugar.
Instructions
Divide the cereal among 2, 1 1/2 cup serving dishes or takeout containers. Divide and top the cereal with the yogurt. Top the yogurt with the fruit. Drizzle the fruit with some honey, and this breakfast-in-a-cup is ready.
Recipe Options: Instead of plain, use a flavoured yogurt in the cups, such as vanilla, lemon or coconut. Instead of honey, sweeten the cups with a drizzle of maple syrup. Instead of bran flakes or other high-fibre cereal, use an equal amount of granola in these cups.
♥ Dinner ♥
Chicken with Quinoa and Veggies
Prep Time: 20 mins
Cook Time: 20 mins
Total Time: 40 mins
Serving: 2
Ingredients
- 1 Cup Grape tomatoes
- One English cucumber, sliced
- 1 cup of Baby carrots, chopped
- 2 slices of Lemon
- 3/4 teaspoon garlic powder
- Three tablespoons olive oil
- Salt and ground black pepper
- 2 cups chicken broth
- 1 cup uncooked tri-colour quinoa, rinsed
- One large chicken breast, diced (about 1 cup)
Instructions
- Bring the chicken broth to a boil and add the quinoa. Cook, following the instructions on the quinoa package.
- Sprinkle the chicken breast with additional salt and pepper. In a small skillet, brown the chicken in the remaining two teaspoons of olive oil until cooked through. Set aside.
- Distribute the quinoa to the plate, then evenly distribute the vegetables and chicken into each bowl. Drizzle some greeny leaves and spices on top and Enjoy!.
Day ♥ 3 ♥
♥ Breakfast ♥
TURKEY TORTILLA WRAP
Prep Time: 10 mins
Total Time: 1 hour
Serving: 1 wrap
Ingredients
- 1 Tbsp Cream Cheese.
- 30 g Turkey breast, sliced
- 2 Tbsp. Cheddar Cheese salsa.
- 2 lettuce leaves
Instructions
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Spread tortilla with cream cheese product, then salsa.
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Top with turkey, cheese and lettuce. Roll up tightly. Wrap in plastic wrap.
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Refrigerate 1 hour.
Serving Suggestion
Serve with a crisp mixed green salad tossed with your favourite Dressing and fresh fruit or a cup of freshly homemade orange Juice on the side. Note: You can prepare this meal the night before if you want it ready to go in the morning 🙂♥ Dinner ♥
MIXED VEGETABLE GRILL
Prep Time: 25 mins
Cook Time: 15 mins
Total Time: 40 mins
Ingredients
- 3 red bell and yellow peppers, seeded and halved
- Zucchini (about 12 ounces total).
- Japanese eggplant (12 ounces total).
- 12 mushrooms
- 12 Yellow onions, sliced
- 1/4 cup plus two tablespoons olive oil
- Salt and freshly ground black pepper
- Three tablespoons balsamic vinegar
- Two garlic cloves, minced
- One teaspoon chopped fresh Italian parsley leaves
- Chopped fresh basil leaves one teaspoon
- 1/2 teaspoon finely chopped fresh rosemary leaves
Instructions
- Place a grill pan over medium-high heat or prepare the barbecue (medium-high heat). Brush the vegetables with 1/4 cup of the oil to coat lightly. Sprinkle the vegetables with salt and pepper. Working in batches, grill the vegetables until tender and lightly charred all over, about 8 to 10 minutes for the bell peppers; 7 minutes for the zucchini, eggplant, and mushrooms; 4 minutes for the sliced onions. Arrange the vegetables on a platter. The key to getting those great grill marks is not to shift the vegetables too frequently once they’ve been placed on the hot grill.
- Meanwhile, whisk the remaining two tablespoons of oil, balsamic vinegar, garlic, parsley, basil, and rosemary in a small bowl to blend. Add salt and pepper to taste. Drizzle the herb mixture over the vegetables. Serve the vegetables, warm or at room temperature.
♥ Day 4 ♥
♥ Breakfast ♥
Oats with Dried Fruit and Nuts
Prep Time: 5–10 mins
Servings: 1
Ingredients
- Raw Oatmeal
- Milk, dairy or nondairy
- Fresh fruit (Orange, Mango, blueberry)
- Maple syrup or honey (optional)
- Other optional toppings: shredded coconut, almonds, pecans, dried nuts, a sprinkle of cinnamon.
Instructions
- Scoop a small number of oats into a bowl and cover with milk. Allow sitting for a minute or two as the oats soak up the milk and get softer. Top with fresh fruit and other toppings of your choice and a drizzle of maple syrup or honey, if desired. Enjoy!
♥ Dinner ♥
Steak and Veggie with yellow rice
Prep Time: 15 mins
Cook Time: 15 mins
Total Time: 30 mins
Servings: 4
Ingredients
- 2 tbsp (25 mL) each rice vinegar and vegetable oil
- 1 tbsp (15 mL) each chilli garlic sauce, soy sauce and minced fresh ginger root
- One clove garlic, minced
- 1/4 tsp (1 mL) each salt and pepper.
- 375 g Beef Steak (top sirloin or strip loin)
- Zucchini
- 1 tsp (5 mL) vegetable oil
- 1 Sweet Red Pepper.
- 3 cups (750 mL) cooked warm Yellow rice ( Just add some Tumeric while you are cooking the rice )
Instructions
In a small bowl, whisk together vinegar, oil, chilli garlic sauce, soy sauce, ginger, garlic, salt and pepper, combine five-spice powder, sugar and salt; rub both sides of steak.
Brush steak with oil. Grill over medium heat until medium-rare to medium, 10 to 15 minutes.
In a heatproof pan, place Zucchini and red pepper. Stew until cooked thoroughly.
Serve warm with the yellow rice. Enjoy!
♥ Day 5 ♥
♥ Breakfast ♥
Oatmeal with Fruit and Nuts
Prep Time: 5 mins
Cook Time: 10 mins
Total Time: 15 mins
Servings: 4
Ingredients
- 1/4 cup Strawberries and blueberries.
- Handful of nuts
- 1/2 cup rolled oats
- 3/4 cup milk (any fat percentage or type) or water
- 1 tablespoon maple syrup
Directions
- Place the oats and milk in a small saucepan and swirl to combine.
- Cover and cook over medium-low heat until the liquid comes to a simmer.
- Uncover, stir, and continue to cook until most of the liquid has been absorbed.
- Remove from the heat and stir in the berries and nuts.
- Top with maple syrup and serve.
Cook’s Note
If you like your puddings a little saucier, adjust the consistency with a few extra tablespoons of milk while stirring in the fruit and Enjoy!
♥ Dinner ♥
Pan-Fried Haddock with Squash & spinach
Prep Time: 10 mins
Cook Time: 15 mins
Total Time: 25 mins
Servings: 4
Ingredients
- 2 lbs Fresh haddock
- Two tbsp oil
- 1 tsp salt
- 1/2 pepper
- 1 cup All-Purpose Flour
- 2 tsp Onion Powder
- 1 tsp Garlic Powder
Directions
- Remove the fillets of haddock from the fridge and set aside. In a separate bowl, mix one cup of all-purpose flour, and seasonings. My go-to spice mixture is 2 tsp onion powder, 1 tsp garlic powder, 1 tsp salt, 1/2 tsp black pepper.
- Place the haddock fillets directly in the flour mixture and coat liberally
- Heat oil or clarified butter in a pan on the stove over medium-high heat. Allow the oil to heat up and become ‘slick.’
- Add the seasoned fish fillet to the hot oil, making sure first to shake off any excess flour first. The fish should start to sizzle as soon as it touches the pan. Do not attempt to shake or move the fish once it is in the hot pan.
- Let the fish fry in the pan without moving it until you start to see the edges brown. If you let the oil heat up properly before adding the fish, the fillet will ‘release’ from the pan once it has sufficiently been seared. Use a metal spatula to gently lift an edge of the fried haddock to test if it lets go of the pan.
- When the fish can be easily lifted, flip the fillet by turning it over onto a ‘new section’ of the hot frying pan, making sure there is hot oil underneath it.
- Once the haddock has been fried on both sides and is golden brown. Remove the fish from the pan and serve it immediately.
Serving Suggestions:
- 3 tbsp canola oil
- 2 (10 oz) boxes frozen chopped spinach
- One tsp ground nutmeg
- One lemon
- One Squash, sliced
- Two cloves garlic, chopped
Directions
- Heat 1 tbsp oil in a large skillet, add the spinach and cook, stirring. Add the nutmeg, salt (in moderation) and pepper.
- Zest the lemon, cut in half and juice. Heat the remaining oil in the wok and sauté the squash with the lemon zest and garlic, stirring for 3 min on high heat.
Serving Suggestion: Serve with Brown rice or another favourite grain such as quinoa.
Final thought!
The real trick to managing weight is to eat less, but not to feel hungry or deprived. Being hungry all the time is the end sentence for any weight loss diet!
