BREAKFAST
Banana Oat Pancakes
Ingredients:
2 medium ripe bananas (brown spots are good)
2 eggs
1/2 cup almond milk
1 tsp vanilla
1 1/2 C oats (gluten free if desired)
2 tsp baking powder
1/2 tsp cinnamon
1/4 tsp salt
maple syrup
Optional: chocolate chips or blueberries
Directions:
Heat skillet on medium heat and spray with olive oil.
Combine all ingredients in blender and mix well. Roughly a minute.
Pour into skillet. Place a few chocolate chips if desired. Once pancakes are cooked you can top with blueberries and drizzle with maple syrup. If you added chocolate chips a little melted nut butter drizzled overtop makes a nice pairing.
This recipe makes 3 servings so split into even portions and save the other 2 servings for Wednesday and Friday.
SNACK
Strawberries and Pistachios
Ingredients:
1/2 C Diced Strawberries
1/4 C Pistachios
LUNCH
BIG KID LUNCHABLE
Ingredients:
10 nut thin crackers
2 cheese sticks cut into cubes
1/4 C grapes
1/2 cucumber
4 slices ham or turkey
*You can use a variety of fruits, veggies, cheeses or grains. Choose low-fat cheese and lean meat. If you don't want meat, add an extra protein like some nuts.
SNACK
NO BAKE ENERGY BALLS
Ingredients:
1 cup old fashioned oats
1/3 cup ground flax seeds
1/4 cup unsweetened cocoa powder
1 tbsp chia seeds
1/2 cup peanut butter or nut butter
1/3 cup of honey
1 tsp vanilla
1-3 tbsp almond milk (helps to form balls)
optional: 1/3 cup mini chocolate chips
Directions:
Combine all the dry ingredients in a large bowl. (oats, flax seeds, chia seeds, cocoa powder)
In a separate bowl (I like to use a large glass measuring bowl) combine the wet ingredients. (peanut butter, honey, and vanilla)
Mix it well and then add to the dry ingredients. Stir until dry ingredients are moist. Add almond milk to make the mixture easy to mold into balls. Add chocolate chips if desired and roll into balls. Store in the refrigerator. Makes 10-12 balls.
DINNER
Chicken Sweet Potato Spinach Salad
Ingredients:
1 chicken breast
4 C Spinach
1 small sweet potato
1 avocado diced
2 tbsp pine nuts
2 tbsp hemp seed
olive oil ( for cooking)
Directions:
Dice sweet potato into small cubes, drizzle with olive oil and salt and roast in oven for 20 minutes at 400 degrees until desired consistency. Roast pine nuts in some olive oil on skillet. Beware, they cook fast so don't let them burn. Bake chicken ahead of time if possible for easier meal prep. If making night of, butterfly a chicken breast and put in baking dish. Cover in chicken broth and sprinkle with taco seasoning. Bake for 40 minutes at 400 degrees. Chop up half the chicken breast and save the other half for later in the week.
Add spinach to a bowl and top with all ingredients except the dressing. Split in half and eat one portion for dinner and save the other for lunch tomorrow.
I have included the recipe for the only salad dressing I ever use.
Combine ingredients in mason jar or salad dressing container. Store what you don't use in fridge for next time you need salad dressing. A little bit goes a long way!
1T salt
12 T grapeseed oil
6 T white wine vinegar
6 cloves minced garlic
fresh ground pepper