Does Weekend Eating Keep You From Reaching Your Goals? I’ve Got A Solution

Does Weekend Eating Keep You From Reaching Your Goals? I’ve Got A Solution

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Ready to have a weekend filled with delicious food that does not leave you feeling (insert how you feel after a few days of indulging here)?

I often hear from my clients, “I do so well during the week but on the weekend I feel too tired to prepare meals”. Big meal prep usually happens on Sundays for my clients, which is great – they have prepared meals ready to go for Monday to Friday…. But what happens when the weekend rolls around? Leftovers don’t always sound the most appetizing (especially when you’ve been eating these same meals all week long and talk of pizza gets thrown around).

So what I propose is that you set aside a mini meal-prep day on Wednesday or Thursday where you make some AWESOME meals for the weekend (tacos, ribs, lasagna, etc.) so that you are EXCITED about your weekend meals and staying on track is EASY. That’s what it needs to be, right? Easy. I totally get it.

Below I have listed some of my favorite comfort-food style recipes that are easy to make and taste phenomenal!

So here is what I want you to do:

  1. Make a grocery list of all items here that you don’t currently have in your fridge or pantry.
  2. Stop by the grocery store today or this evening and pick up said groceries.
  3. Spend 1 hour prepping the meals below.

 

NOTE: I have 3 supper recipes here (lasagna, pizza casserole, taco salad), one lunch (potato salad with bacon), one breakfast (breakfast casserole) and one snack (brownies). Depending on how many people you prepare meals for, you can make as few as 2 meals. Pick out whatever stands out to you on this list and go from there! These recipes are all DELICIOUS (and to be clear, they are not all my own creations) so I know that you will not be disappointed! 

Friday you will NOT have to cook when you get home but simply heat up the spaghetti squash pizza or lasagna (that’s even easier than take-out!)

 

Zucchini Lasagna (Serves 8) *Adapted from Epicurious

INGREDIENTS

  • 2 1/2 tablespoons coconut oil
  • 1 small onion, finely chopped
  • 1/2 teaspoon red pepper flakes
  • 1 pound ground turkey
  • 1 (28-ounce) can diced tomatoes
  • 3 tablespoons chopped fresh oregano
  • 2 teaspoons salt
  • 2 medium zucchini
  • 1 cup ricotta cheese
  • 1/4 teaspoon freshly ground black pepper
  • 1/2 cup freshly grated Parmesan cheese (2 ounces)

PREPARATION

  • Preheat the oven to 375°F.
  • In a large skillet set over medium heat, heat 2 tablespoons of the oil. Add the onion and red pepper flakes and cook, stirring occasionally, until the onion is tender, about 8 minutes. Add the turkey and cook, breaking up any large pieces with the back of a spoon, until brown throughout, 3 to 4 minutes. Add the tomatoes and bring the mixture to a boil. Reduce the heat to medium and simmer until it thickens, about 20 minutes. Stir in the oregano and salt. Let cool.
  • Slice the zucchini lengthwise into thin strips (about 1/8 inch thick). Put 5 or 6 zucchini slices, overlapping slightly, in the bottom of an 8 x 8-inch baking dish. Top with 1 cup of the sauce. Dot with 1/4 cup of the ricotta. Repeat the layers twice, alternating the direction of the zucchini. Top with the remaining zucchini and brush the top with the remaining 1/4 teaspoon oil. Dot with the remaining 1/4 cup ricotta and season with the black pepper. Top with the Parmesan cheese.
  • Bake for 50 to 60 minutes, until the lasagna is bubbling and the top is brown. Let stand for 10 minutes before serving.

 

Layered Taco Salad (Makes 6 servings; 1 2/3 cup each) *Adapted from EatingWell

INGREDIENTS

  • 1 tablespoon coconut oil
  • 1 pound lean ground turkey
  • 2 tablespoons chili powder
  • 1/2 teaspoon salt, divided
  • 1 avocado, pitted
  • 1/2 cup plain Greek yogurt
  • 1 cup salsa
  • 1 15-ounce can pinto beans, rinsed
  • 5 cups thinly sliced romaine lettuce
  • 1/2 cup shredded cheddar cheese
  • 1 medium tomato, chopped

PREPARATION

  • Heat oil in a large skillet over medium-high heat. Add turkey, chili powder and 1/4 teaspoon salt. Cook, stirring and breaking up lumps, until cooked through, about 5 minutes.
  • Meanwhile, mash avocado, yogurt and the remaining 1/4 teaspoon salt in a small bowl with a fork until smooth.
  • Transfer the turkey and any juice from the pan to a serving bowl. Layer salsa, beans and lettuce over the turkey. Spread the avocado mixture over the lettuce. Top with cheese, then tomato.

 

Spaghetti Squash Pizza Casserole (Makes 4 servings) *Adapted from PaleOMG

INGREDIENTS

  • 1 spaghetti squash
  • 3 large gluten free spicy sausages (approximately 460 grams)
  • 1 tbsp coconut oil
  • 1 red pepper
  • 1 yellow pepper
  • 1/2 sweet onion

For the pizza sauce

  • 3 large tomatoes
  • 1 clove garlic
  • 1 tbsp dried oregano
  • ¼ tsp red pepper flakes
  • 1 tsp dried basil
  • 1/2 tsp of Himalayan sea salt
  • 1/2 tsp of pepper

PREPARATION

  • Pre-heat oven to 350.
  • Cut spaghetti squash, remove seeds and place in oven face up for approximately 45 minutes or until softened (check periodically by piercing squash with a fork).
  • Remove sausage meat from casing and cook in a skillet with coconut oil until fully cooked.
  • Add onion and peppers and continue to sauté until softened.
  • Place all sauce ingredients in blender or food processor and blend until smooth.
  • Remove flesh (“spaghetti”) from the squash and place in casserole dish.
  • Add pizza sauce mixture and stir.
  • Add sausage, onion and pepper mixture and combine fully.
  • Bake casserole in oven at 350 for 20 minutes.
  • Remove and enjoy :)

 

Bacon and Potato Salad (Makes 6 servings)

INGREDIENTS

  • 6 medium red-skinned potatoes, quartered
  • 4 slices of bacon, chopped

Dressing

  • ¼ cup of mayonnaise (olive oil based is best)
  • 1 tbsp Dijon mustard
  • 2 tsp onion powder
  • 2 tsp garlic powder
  • ¼ tsp cayenne pepper
  • ½ tsp salt
  • ¼ tsp pepper
  • ¼ cup olive oil
  • 2 tbsp red wine vinegar
  • 2 green onions, chopped
  • ½ tbsp. dried parsley

PREPARATION

  • Place potatoes in a saucepan and cover with water.
  • Boil potatoes until softened (about 10 minutes) and then drain water and cool immediately by placing in a bowl in the fridge.
  • Fry bacon in a skillet and when cooked and cooled, chop into small pieces.
  • In a medium bowl, whisk all dressing ingredients.
  • When potatoes and bacon are cooled, combine in a bowl and toss gently with dressing to coat.
  • Enjoy

 

Best Ever Brownies (Makes 9 servings)

INGREDIENTS

  • 3 eggs
  • 1/4 cup cocoa powder
  • 1/2 cup natural peanut butter
  • 1/4 cup pure maple syrup
  • 2 tbsp coconut oil
  • 1/2 tsp salt
  • 1 tsp vanilla
  • 1/2 cup dairy-free dark chocolate chips

PREPARATION

  • Preheat oven in 350 degrees.
  • Whisk eggs in a large bowl.
  • Add maple syrup, peanut butter and cocoa powder and mix well.
  • Add coconut oil (melted to allow for easier mixing), vanilla and salt until fully combined.
  • Stir in chocolate chips.
  • Pour in a 9×9 inch pan and bake for 15 minutes (until fork comes out clean).

 

Breakfast Casserole (Makes 6 servings)

INGREDIENTS

  • 8 eggs
  • 1 lb. Italian chicken sausage, casing removed
  • 2 sweet potatoes, diced
  • 1 medium onion, diced
  • 1 bell pepper, diced
  • 3 garlic cloves, minced
  • 2 green onions, thinly sliced
  • ⅓ cup almond or coconut milk
  • Sea salt and freshly ground black pepper
  • 1 tablespoon coconut oil

PREPARATION

  • Preheat your oven to 375 F.
  • Melt some cooking fat in a skillet placed over a medium-high heat. Add the sausages, and crumble while cooking.
  • When the sausages are cooked, transfer them to a large bowl.
  • Add the onion, garlic, and bell pepper to the same skillet, and cook for 4 to 5 minutes over a medium heat.
  • Pour the vegetables into the bowl with the cooked sausages.
  • Add the sweet potatoes to the skillet, season to taste, cover, and cook about 8 minutes.
  • Mix the sweet potatoes into the bowl with the sausages and vegetables.
  • Pour the sausage and sweet potato mixture in a baking dish.
  • In a bowl, whisk together the eggs, almond milk, and season with salt and pepper to taste.
  • Pour the egg mixture over the sausage mixture, and place in the oven.
  • Bake for 20 minutes, and serve warm with green onions sprinkled on top.

I hope this helps give you some ideas for awesome weekend meal recipes that you can make quickly and easily. Remember – if you set yourself up well, eating healthy over the weekend can be delicious, easy and can save you some money on eating out! 

Have a wonderful weekend everyone!

 

Yours in Health,

Kristin

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