12 Weeks Meal Plan | Week 12

Food/Recipes, Lifestyle

12 week

meal-plan-week-12-livingwithjane

Egg, Bacon and Avocado Quesadilla

Egg-Bacon-Avocado-Quesadilla

(source)

  • 3 rashers of streaky bacon, chopped
  • 4 flour tortillas (Note 1)
  • 4 eggs
  • 1 large avocado, halved and sliced
  • ½ cup grated cheese (I used cheddar)
  • Salt and pepper
  1. Heat a skillet over high heat. Add the bacon and cook until cooked to your liking. Remove bacon onto a paper towel lined plate.
  2. Drain excess fat from the skillet and wipe away/scrape off any black bits. Return to the stove over medium heat.
  3. Place a tortilla in the skillet. Place avocado slices around the rim of half the tortilla and thinner slices across the middle to form a “ring” to hold the egg – as per the photo below. Squish the pieces close together to seal them so egg does not leak.
  4. Crack an egg into the centre, sprinkle with bacon, cheese and season with salt and pepper. Fold the tortilla over and cook for 4 minutes or until golden and crisp. I usually cook 2 in the skillet.
  5. Flip, turning over the folded edge (i.e. slide the flip under the curved edge and flip over the folded edge). Cook the other side for 3 minutes or until golden and crisp. Remove from the skillet. Repeat with remaining tortillas.
  6. Serve immediately, while hot!

Continue reading “12 Weeks Meal Plan | Week 12”

12 Weeks Meal Plan | Week 11

Food/Recipes, Health/Body, Lifestyle

weekly-meal-plan-livingwithjane

Probably the healthiest meal plan on my blog yet 🙂

meal-plan-week-11

Freezer-Friendly Breakfast Burritos

Freezer Freindly Breakfast Burritos

  • 1 tablespoon unsalted butter, adiposity divided
  • 5 whole eggs
  • 10 egg whites
  • 1 red bell pepper, diced
  • 1 yellow bell pepper, diced
  • 1 green bell pepper, diced
  • 1 small onion, diced
  • 4 cups baby spinach
  • 8-ounce package fully cooked diced ham
  • 1 teaspoon salt
  • ½ teaspoon black pepper
  • 10 tablespoons Sargento® Reduced Fat Mild Cheddar Shredded Cheese
  • 10 La Tortilla Factory® Low Carb, High Fiber Whole-Wheat Tortillas, Original Size
Other:
  • plastic wrap or freezer paper
  • 2 gallon size resealable bags
    1. In a large mixing bowl, whisk together the eggs and egg whites. Heat a large nonstick skillet, over medium-low heat. Add ½ tablespoon of butter to the skillet. When melted, pour the eggs in and allow to set up for about 1 minute, then proceed to scramble.
    2. Heat a separate large skillet over medium heat, and add the remaining ½ tablespoon of butter. Cook the peppers and onions for about 8-10 minutes, until soft. Add the spinach and cook for an additional 1-2 minutes until wilted.
    3. Spread the scrambled eggs on a baking sheet, and the cooked vegetables on another. Refrigerate until cool. Cooling the filling before assembly helps prevent the burritos from becoming soggy when they are microwaved.
    4. While the filling is cooling, spread the ham out on a paper towel-lined plate to remove excess moisture.
    5. Evenly fill each tortilla with the eggs, vegetables, ham, and 1 tablespoon cheese, then wrap like a burrito.
    6. Line a baking dish with the burritos and put them in the freezer for 15-20 minutes to flash freeze them.
    7. When very cold, wrap each burrito in plastic wrap individually, and then in freezer paper after that if desired.
    8. To microwave them after they are frozen: unwrap the burrito from the freezer paper and plastic wrap, then loosely wrap it in a damp paper towel on a microwave-safe plate. Microwave one at a time for 2½ to 3 minutes, then allow to rest for 1 to 2 minutes before eating, being careful because contents will be hot.

Peanut Butter Apple Nachos

peanut-butter-apple-nacho Continue reading “12 Weeks Meal Plan | Week 11”

12 Weeks Meal Plan | Week 10

Food/Recipes, Lifestyle

meal-plan-week-10-livingwithjane

meal-plan-week-10-livingwithjane

Cheese Tater Tot Breakfast Bake

Cheesy-Tater-Tot-Breakfast-Bake-2

  • 4 slices bacon, cooked and crumbled
  • 1 lb ground breakfast sausage, no casings
  • 2½ cups sharp cheddar cheese, shredded, divided
  • 2 cups whole milk
  • 2 extra large eggs or 3 large eggs
  • ½ tsp freshly ground black pepper
  • ½ tsp onion powder
  • pinch of table salt (1/8 tsp)
  • 2 lbs frozen tater tots
  • 3 TB freshly chopped parsley for garnish
  1. In a very large skillet, cook sausage on medium high heat, breaking up the meat and browning it. Once cooked through, drain and layer onto the bottom of a 9×13 inch baking pan. Evenly sprinkle 2 cups of the cheese over cooked sausage.
  2. In a large bowl, hand-whisk together the milk, eggs, pepper, onion powder, and salt. Once mixed, pour evenly over the cheese and sausage in baking dish. Layer top with frozen tater tots. If not baking right away, cover tightly with foil and chill in fridge until the next morning.
  3. When ready to bake, set oven to 350F with rack on lower middle position. Once oven reaches 350F, place casserole in oven for about 35 minutes. Top with additional ½ cup cheese, cooked/crumbled bacon, and bake another 5-10 minutes or until sides are bubbling and top is golden brown. Garnish with chopped parsley, let rest at room temp 10 minutes, and serve.

Froyo Bites

FroYo-Berry-Bites

  • 1/4 cup almond meal or crushed almonds
  • 2 tablespoons raw coconut sugar
  • 2 tablespoons coconut oil, melted
  • 3/4 cup plain Greek yogurt, low-fat
  • 2 tablespoons honey, (optional stevia liquid to taste)
  • 1 1/2 cups fresh chopped strawberries and/or raspberries
  • 6-cup muffin tin and liners

Line a 6-cup muffin tin with silicone or parchment cupcake liners. In a small bowl, stir together almond flour, coconut sugar, and coconut oil. Spoon a small amount into the bottom of each lined cup.

In a medium bowl, mix together yogurt and honey, or stevia to sweeten. Spoon 2 tablespoons into each muffin cup, covering the crust.

Top with fresh chopped berries. Freeze until firm, about 6 hours. To serve, remove from silicone wrapper and enjoy!

Continue reading “12 Weeks Meal Plan | Week 10”

12 Weeks Meal Plan | Week 9

Food/Recipes, Lifestyle

week9-meal-plan-livingwithjane

meal-plan-week-9-livingwithjane

 

Taco Sweet Potato and Spinach Egg Bake

taco-sweetpotato-egg-bake-recipe

(source)

  • 3 small (12 oz) sweet potatoes, coarsely grated
  • 6 large eggs or 3 large eggs + 1 cup egg whites (my choice)
  • 1 tsp salt
  • 1 tsp black pepper, ground
  • 1/2 tsp taco seasoning
  • 1/2 cup any milk (I used unsweetened almond milk)
  • 1/2 cup any cheese, shredded (I used full fat white cheddar)
  • 1/4 cup cilantro, chopped (optional)
  • 1 small garlic clove, crushed
  • 1 tbsp jalapeno, seeded & minced (for kid friendly I used 1/2 tbsp)
  • 2 handfuls of baby spinach
  • Cooking spray
  1. Preheat oven to 350 degrees F, line 8 x 8 square baking dish with parchment paper and spray with cooking spray.*
  2. In a large mixing bowl add eggs, salt, pepper, taco seasoning and whisk for 30 seconds. Add milk, cheese, cilantro, garlic, jalapeno peppers and whisk to combine.
  3. Add sweet potatoes and spinach, mix, transfer to prepared baking dish and bake for 50 minutes. Remove from the oven and let cool for 10 minutes before cutting. Serve hot, warm or cold.
Storage Instructions: Refrigerate in an airtight container for up to a week or freeze for up to 3 – 4 months.

Notes

*You could also use a non-stick muffin tin, just make sure to spray it REALLY well with cooking spray or use BPA-free silicone baking cups. I also like to double the recipe, bake in 9″ x 13″ baking dish and freeze for later. Please note, baking time will increase by about 20 – 25 minutes, depending on your oven.

Avocado Boat

avocadoboats5

(source)

Cut an avocado in half, the long way. Remove the pit. Get creative and stuff with your favorite salad, cuisine, or an egg.

Here are couple of options:

Pico De Gallo: Chopped tomato, red onion, garlic granules, jalapeño, cilantro, Himalyan sea salt, and lime juice.

Turkey BLT: Off the bone turkey breast, nitrate-free bacon, chopped tomato, fresh spinach.

Continue reading “12 Weeks Meal Plan | Week 9”

12 Weeks Meal Plan | Week 8

Everything else

meal-plan-week-8-livingwithjane

meal-plan-week-8

Sweet Potato Black Bean Omelet

sweet-potato-balck-bean-omelet

(source)

  1. Prepare a medium skillet with cooking spray and heat over medium-high heat.
  2. Pour liquid egg whites into heated skillet and drop spoonfuls of sweet potato/black bean mixture, evenly over egg whites.
  3. Allow egg whites to cook for about 5 minutes on one side, until bubbly and set.
  4. Once egg whites are completely cooked on first side, carefully flip to the other side and allow omelet to cook for about 1-2 more minutes.
  5. Transfer rolled omelet to a plate and serve with favorite toppings, if preferred. Enjoy!

Ricotta Cheese Strawberry Toast

ricotta-straberry-chia

(source)

Greek Chicken Pita

greek-chicken-pita Continue reading “12 Weeks Meal Plan | Week 8”

12 Weeks Meal Plan | Week 7

Food/Recipes, Health/Body, Lifestyle

meal-plan-week7-livingwithjane

meal-plan-week-7-livingwithjane

Freezer Breakfast Sandwiches

egg-sandwich

(source)

  • 6 large eggs
  • Kosher salt and freshly ground black pepper, to taste
  • 6 English muffins, split
  • 12 slices deli-sliced ham
  • 6 slices cheddar cheese
  • Preheat oven to 375 degrees. Lightly oil six 10-ounce ramekins or coat with nonstick spray and place onto a baking sheet.
  • Add one egg to each ramekin, beating slightly; season with salt and pepper, to taste. Place into oven and bake until egg whites are cooked through, about 12-14 minutes.
  • Place one egg over the muffin bottom. Top with 2 slices ham and 1 slice cheese, and then cover with another muffin top to create a sandwich. Repeat with remaining English muffins to make 6 sandwiches. Wrap tightly in plastic wrap and place in the freezer.
  • To reheat, remove plastic wrap from the frozen sandwich and wrap in a paper towel. Place into microwave for 1-2 minutes, or until heated through completely.
  • Serve immediately.

Skinny Chicken Avocado Caesar Salad

Chicken-and-Avocado-Caeser-Salad-492 Continue reading “12 Weeks Meal Plan | Week 7”

12 Weeks Meal Plan | Week 6

Food/Recipes, Lifestyle

meal-plan-week6-livingwithjane

I can’t believe that we are already half way through. I’m really enjoying putting this meal plans together. And I hope you guys find it useful and this meal planning helps you 🙂

meal-plan-week-6

kale-cheese-toast

1. Heat oil in a frying pan until pretty hot and saute chopped kale (center ribs removed) for 2 minutes with a little salt. Set aside kale and wipe out pan.

2. In a bowl, beat one egg and season to taste. Add oil to frying pan. Pour beaten egg into pan and let it spread thinly. Lower the heat. Once the omelet is cooked, use a rubber spatula to gently fold the omelet into quarters.

3. Stack kale and egg on toast. Grate cheese on top. Place toast back into warm pan and cover for 30 seconds to melt cheese.

Continue reading “12 Weeks Meal Plan | Week 6”

12 Weeks Meal Plan | Week 5

Food/Recipes, Lifestyle

week 5

meal-plan-week-5-livingwithjane

Bell pepper egg-in-a-hole

bellpepper-egg-in-a-hole

(source)

  • 1 red bell pepper
  • 4-5 large eggs
  • Salt
  • Pepper
  • ÂĽ cup grated Parmesan cheese
  • 1 Tbsp Olive oil
  1. In a large, non-stick skillet, heat 1 Tbsp olive oil over medium/high heat.
  2. Cut peppers into ½” rings and remove the seeds and centers. Place sliced peppers into the pan and let them saute for a minute.
  3. Crack one egg into the center of each bell pepper slice. Start pouring the egg in slowly; it prevents the egg from leaking and forms a nice seal.
  4. Sprinkle salt and pepper over each egg. Saute for 3 minutes, then flip it over carefully.
  5. Top with a generous amount of Parmesan cheese. If you want your yolks to be juicy (over easy), cook another minute.

Continue reading “12 Weeks Meal Plan | Week 5”