Protein…It has to be the foundation of every meal and snack. Protein stabilizes blood sugar and reduces cravings. I can’t over emphasize this enough with my clients. If you’re struggling with mid-afternoon hunger cravings, or blood sugar crashes, you need to be reaching for protein.
Sunday
Brunch – Egg Casserole
Supper – Cottage Cheese w/Black Beans
Monday/Wed/Friday
Breakfast – Breakfast Sausage w/sliced garden tomato
Lunch – Salmon Cakes with small side salad
Supper – Mediterranean Chopped Salad
Tuesday/Thursday/Saturday
Breakfast – Breakfast Power Bowl
Lunch – Kale Butternut Salad and Baked Fish
Supper – Ratatouille and Baked Chicken
Recipes
Egg Casserole: Ingredients– 1 lb no sugar added sausage, 1/4 cup onions, 3 Roma tomatoes, 1 medium sized chopped zucchini, 10 large eggs, salt and pepper to taste. Instructions – Pre cook the sausage until no longer pink. Whisk the eggs and fold in all the other ingredients. Pour into a greased baking pan and cook for 350 degrees until set. (1 serving/@268 calorie)
Cottage Cheese and Black Beans – Put 1/2 cup of 2% cottage cheese in a bowl and add 1/4 cup drained black beans. Top with 1/4 cup diced tomato. (add cilantro if desired)
Breakfast Sausage w/ Sliced garden tomato – Use sugar free and nitrate free sausage. Cook thoroughly in a skillet. (1 serving/@200 calories)
Salmon Cakes – Ingredients – 2, 6 oz cans of salmon, 2 TBS avocado oil, salt and pepper, 1 medium onion diced, 3 cloves garlic minced, (avocado oil for frying), 1/4 cup almond flour, 1 tsp clean ingredients seafood seasoning, 3 TBS mayo, 2 tsp braggs liquid aminos, 1 TBS dijon mustard, 2 eggs whisked. Instructions – Pre – saute the onions and garlic and then mix together the other ingredients. Form the mixture into patties and fry in avocado oil on low heat. (6 servings/@445 calories; 1 serving/@75 calories)
Mediterranean Chopped Salad – Ingredients – 8 oz greens of choice (romaine, mixed), 1 cucumber diced small, 1/2 large onion diced, 1 1/2 cups tomato diced, 1/2 cup pitted Kalamata olives, 1/2 cup garbanzo beans, 4 oz of salad in lines across the bowl or plate. Drizzle with 1 TBS olive oil. (1 serving/@ 400 calories)
Breakfast Power Bowl – 1/4 cup chopped breakfast Sausage, fried egg, 1/4 avocado, handful of fresh spinach. (1 serving/@380 calories)
Kale Butternut Salad – Ingredients for dressing – 1 tsp salt and pepper, 1/4 tsp oregano, 1/2 tsp garlic powder, 6 TBS olive oil, 2 Whole Lemons for the juice and zest, 1 TBS apple cider vinegar, 1 TBS garlic, 1 TBS rosemary, 1/2 tsp sea salt, 1/2 tsp black pepper. Ingredients for salad – 4 cups butternut squash diced small, 4 cups Kale chopped and stems removed, 1 cup red cabbage chopped, 1/4 cup pecans or walnuts, 1 TBS feta cheese. Instructions – Preheat the oven to 400 degrees. Chop the butternut squash and toss with seasonings and olive oil. Place on a baking sheet and roast for 30-35 minutes or until squash is soft and slightly caramelized. Put all of the dressing ingredients in a jar and whisk thoroughly. Place the kale in a large bowl and drizzle about a TBS of dressing on it and “massage” the leaves until tender. Toss the rest of the ingredients and roasted squash in a bowl. (1 serving @ 382 calories)
Bake the fish in the oven, season to taste (1 serving @ 150 calories)
Ratatouille – Ingredients – 1 cup chopped garden tomatoes (almost to crushing), 1 TBS olive oil, 1/4 tsp apple cider vinegar, 1 tsp garlic, 1 TBS basil chopped, 1 TBS Italian Seasoning, 1/4 tsp salt, 1/4 tsp black pepper, 1/4 tsp chili powder, 1 onion, 1 whole zucchini, 1 whole eggplant, and 3 whole Tomatoes. Instructions – Preheat the oven to 350 degrees. In a mixing bowl combine the crushed tomato, oil and vinegar. Stir in the spices. Pour the tomato mixture into a greased baking dish and distribute evenly. Stack the veggie slices in alternating patterns in rows. Use up all the ingredients because the vegetables will cook down. (1 serving/@ 60 calories)
Bake chicken breast in oven at the same time. (1 serving/@ 200 calories)
For snacks this week, I suggest using the cottage cheese and black beans from Sunday.
Deep Roots Wellness 