Nicole Wilkins

RECIPES WANTED

Viewing 25 posts - 26 through 50 (of 74 total)
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  • #324084

    Christie
    Participant

    For meal 4, I did 4 oz. boneless, skinless chicken thighs, with roasted beets and red onions, alongside ginger sweet potato lentil stew.

    #324128

    lcredeur1
    Participant

    I’m questioning if you can have chicken thighs? I don’t think it’s on our list and it maybe too high in fat?

    #324154

    s_burgess5
    Participant

    Oooh this sounds good!

    #324158

    andrea_gurine
    Participant

    I’m on Meal Plan 1 and here is a breakfast I made
    Meal 2 Option 2: Scrambled Egg Wrap
    1 whole wheat tortilla
    25g yellow and orange pepper chopped
    3 egg whites
    2 egg yolks
    30g salsa
    cilantro
    pinch of the following: garlic powder, smoked paprika, onion powder
    saute peppers until they char, pour in egg mix, cook/scramble. Place on
    tortilla sprinkle with cilantro and dash of salt, salsa, roll up and enjoy!

    #324187

    lcredeur1
    Participant

    Thanks for showing this alternative meal plan. I’m new to all this and so I’m following everything exactly as suggested. This showed me how to open up to the exchange list. I see you got everything perfectly substituted. Great job!

    #324422

    andrea_gurine
    Participant

    Sharing my dinner for tonight. I’m on Meal Plan 1 for reference.
    1 lime, juiced (can also use some zest if you wish)
    1T low sodium tamari
    1/2 tsp powdered ginger
    10ml avocado oil (for searing or if you wish to cook oil free can swap this fat for s 2oz fresh avocado as garnish)
    2 good quality ahi tuna steaks (mine were big, about 8-9oz each-feeding not just myself but my hubby)
    black sesame seeds
    1/2 C jasmine rice (made a big batch in my ziroshi rice cooker)
    handful of spinach
    splash of HIGH QUALITY balsamic (I used turmeric white balsamic)

    Place tamari, lime juice and powdered ginger in gallon zip lock and swish to combine. Add tuna steaks and let marinate on counter for about 20 minutes. Remove steaks from bag, discard marinade, pat steaks dry. Season each side of tuna with a pinch of salt, generous fresh ground pepper and sesame seeds. Press the seeds into the steaks, really coat them. Heat a non-stick or well seasoned cast iron pan on high. Add half oil to pan and 1 tuna steak. Sear for 1 to 2 minutes, flip and sear 1-2 minutes. Set aside on cutting board and repeat with second steak. Slice tuna steaks into strips.
    Plate up 1/2C rice, handful of spinach and 4 oz tuna. Sprinkle balsamic on spinach.

    This turned out to be quite delicious and my husband, who is known to be picky, loved it. I also have a lot left over for future meals/snacks next couple days.

    #324637
    Sarah
    Sarah
    Participant

    Made pancakes for meal 1 (I’m following MEAL PLAN 3):
    42g ground oats, 202g liquid egg whites, cinnamon, vanilla extract & 1/4tsp baking powder (stir & made 2 in pan with 4g buttery flavored coconut oil. Topped with 16g peanut butter & 45g banana (& WF syrup)

    FOR MEAL PLAN 1 (NOTE: not fully based on substitution list but macros):
    28g ground oats, 140g liquid egg whites, 12g almond butter, 55g banana, & 1 slice turkey bacon

    FOR MEAL PLAN 2:
    30g ground oats, 150g liquid egg whites, 14g almond butter, & 2 slices turkey bacon (no banana)

    ** I buy a container of old fashioned oats & grind myself in food processor to make ground oats. Saves money. I use this a lot in my baked good recipes. Pancakes & waffles can always be created using oats (starchy carb) & egg whites (lean protein). Batter is a bit runny, so I make in pan not on griddle.

    #324663
    Lori Moore
    Lori Moore
    Participant

    following

    #324888
    Sarah
    Sarah
    Participant

    subbed my blueberries for frozen banana & blended with Greek yogurt— stirred in crumbled PB balls… popped back in freezer for a bit, like a cookie-dough FroYo

    #324906
    jlamothe0908
    jlamothe0908
    Participant

    following

    #324920

    angreid80
    Participant

    I love the Greek yogurt with blueberries mixed in and a protein ball broken up into it. So good, and feels kind of indulgent.

    #324936

    lcredeur1
    Participant

    I totally agree.

    #325034

    marmact67
    Participant

    Overnight Oats (this pretty closely replaces meal 3, option 1)

    40g oats (I like steel cut oats for this)
    6 oz nonfat plain Greek yogurt (I prefer Icelandic yogurt as it’s less tart but it does have some fat)
    100g frozen fruit of choice (mine is mixed berries)
    Unsweetened almond milk
    Walnuts or other nut of choice

    Measure oats into jar or container. Just barely cover with almond milk. Add yogurt. Top with fruit and nuts. Seal tightly at least overnight.

    I eat it cold, and it’s delicious!

    Exchange:
    1 SC
    1/2 FR
    1/2 LP
    1 F

    #325054

    yvettewilliams70
    Participant

    Following

    #325118
    Wendy
    Wendy
    Participant

    I wanted a change this morning so so I made pancakes.

    Meal 2 Option 1

    Blenderize:

    1/2 LP – 112 g cottage cheese
    1/2 LP – 3 egg whites or 1/2 c liquid
    1 SC – 40g oatmeal

    sprinkle on top

    1 F – 8 walnut halves chopped
    1/2 Fruit – 100g blueberries

    I added 1 T of sugar free syrup at 10 calories/0 carb/0 fat/0 protein.

    #325273

    cameng5
    Participant

    I love new creative ideas.

    This is for the menu 1 or 2?

    Following

    #325357

    andrea_gurine
    Participant

    Inspired by all the rice bowls I was seeing on facebook, I concocted a beef bowl with my own seasoning mix. I used this for Meal 4, Option 2 and I am on Meal Plan 1.
    Seasoning Mix: 3/4tsp onion powder
    3/4tsp garlic powder
    1/2tsp pink Himalayan sea salt
    1/2tsp dried basil
    1/2tsp paprika
    1/4tsp fresh cracked pepper

    4 oz lean ground beef
    100g steamed green beans
    1/4 C jasmine rice
    1/4C wild rice
    1T of seasoning mix

    #325410

    Mritza Zecena
    Participant

    Wendy It is the way I do, but I still confused
    Meal plan 2
    Meal 1
    Fp
    Sc
    Fr
    So is ok to change for
    Lp
    Sc
    F
    Fr

    #325447
    Wendy
    Wendy
    Participant

    I’m on ladies meal plan 3 – I’m 5’8” and this was Meal 2 Option 1

    #328949
    krp12102
    krp12102
    Participant

    Hello
    Phase 2; meal plan 1
    Crepes filled with oats

    I took meal 3, option 1- and changed as follows
    Lp- 4 egg whites; 1/4 protein van powder (nw)
    1/2
    Sc- 10 oat bran and 30 oats
    1/2 fat- 8 peanut or almond butter
    Cinnamon

    I mix the protein, egg white, cinnamon and oat bran and make crepes (it makes two thin)
    I add water and cinnamon to oats; microwave for 1 min.
    Spread peanut or almond butter on each crepe, split oat up between both and roll
    My favorite meal- it is similiar to a meal on one of Nicole’s earlier plans but I changed it a tad.

    For meal 2, option 1
    Lp- 4ozs ground turkey
    V 50 spinach, 25 onions
    SC- slice of Ezekiel bread (or 2 and no fries)
    2oz air fried sweet potato (no oil)
    1/2 fat- 8 oz peanut butter
    Ketchup- no sugar

    I cooked onions and spinach and then mixed with turkey to make patty and pan fried a burger- no oil.
    I then ate fries and burger (no bun)and after pb and 1 slice eziekal raisin toast for dessert:)

    The other option is to have two slices of toast and no fries or one slice of toast and fries- you could cut the one piece of bread and put the burger in between.

    Meal 4 option 2
    Fp- 4 slices bacon
    Sc- 2 slice Sprouted grain bread
    V- 50g tomotoes and 50g lettuce

    Bon appétit

    #333692

    sawilliams
    Participant

    Following

    #343137

    molliey
    Participant

    Following. I’m not creative enough.

    #343566
    Angela
    Angela
    Participant

    I like to season any ground protein (turkey, chicken, extra lean ground sirloin) with taco seasoning. But pre-packaged, store-bought seasoning has way too much crap that I don’t want to eat so I make my own:

    4 tsp chili powder
    1 ½ tsp ground cumin
    1 tsp paprika
    ½ tsp seasoned salt
    ½ tsp black pepper
    ½ tsp garlic powder
    ½ tsp ground coriander
    ¼ tsp onion powder

    Basically brown whatever ground protein you’re using, mix in the spices listed above and that’s it… super easy. Sometimes I mix a pound of ground turkey with a pound of ground sirloin to give it a bit more flavour. And if it’s looking too dry I add a splash of no salt added beef or chicken broth, and sometimes a glob of no sugar ketchup.

    This is my go-to meal. Can make a week’s worth of protein for a lunch or dinner in less than 30 mins.

    So this amount of seasoning is for 2 lbs of meat?

    #343802

    lauragene67
    Participant

    Following. Great ideas 😊

    #346116

    dw2714
    Participant

    Yes!! Thank you!!

Viewing 25 posts - 26 through 50 (of 74 total)

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