Ingredients:

Meatloaf:

450 g pack of Ground Turkey

450 g of Lean Ground Beef

2/3 cup Quick Oats

1/2 cup No Sugar Added Ketchup

2/3 cup Minced Onion

2 Large Eggs

1 teaspoon Thyme

2 teaspoons Garlic Salt

2 teaspoons Worcesterchire Sauce

 

Glaze:

4 tablespoons No Sugar Added Ketchup

2 teaspoons Worcesterchire Sauce

 

Roasted Vegetables:

Choose whatever vegetables you like best or that are in your fridge or freezer!  No rules here!  Here’s what I used:

3 Carrots, peeled, chopped

1 Bunch of Asparagus, bottoms snapped off

200 g frozen, sliced, Red Beets

2 Bell Peppers, sliced

6 White Mushrooms, sliced

150 g frozen, cubed, Butternut Squash

1 tablespoon Olive Oil

Salt and pepper, to taste

Other seasonions:  garlic salt, Ms Dash Table Blend

Directions:

Preheat oven to 425F.  Line two baking sheets with tin, foil – dull side facing up.

Arrange your vegetables on one of the baking sheets.  Drizzle olive oil and seasonings.  Mix well with hands.

In a bowl combine all the meatloaf ingredients: ground turkey, ground beef, oats, ketchup, onion, eggs, salt, worcesterchire sauce and thyme.  Mix well.  (Option here to add more veggies – shredded carrots or cabbage mix, frozen diced up carrots/celery/pepper mix, etc)

Form 6 small loaf shapes on the other baking sheet.

In a small bowl, combine glazed ingredients: ketchup and worcesterchire sauce and brush on to the top of the loaves.

Place veggies and loaves in oven for 30 minutes, turning the vegetables half way through.

 

Congrats – you invested 45 minutes towards making your week a little easier and full of nutrient dense food!  Would you like more tips, structure and help with creating a lifestyle that supports you?  Email Coach Julie (inf[email protected])  to discuss nutrition coaching options!   

 

This recipe was inspired from a Skinny Taste recipe

Ingredients:

2 scoops Cookie Dough Ice Cream Whey Isolate Protein (or whatever protein you have)

1/2 cup of Quick Oats

2 TBSP PB2 Powder

1 TBSP Unsweetened Shredded Coconut (optional)

2 TBSP Semi Sweet Chocolate Chips

1 Tsp Vanilla Extract

1/2 Tsp Butter Flavour Extract (optional, it just gives it a cookie dough taste)

2-4 TBSP Cashew Milk (or milk of choice)

Directions:

1. Combine all the dry ingredients in a bowl and mix. (protein powder, oats, PB2, coconut, chocolate chips)
2. Combine the wet ingredients and add to the dry. (vanilla, butter extract and milk).

***Now this is where I had a bit of problems my first time around!  I thought it was too dry and I kept adding milk… they became a HUGE sticky mess!  So depending on your protein powder, I can’t really tell you how much milk you will need.  For my recipe (that worked out) I used 2 TBSP.  My suggestion would be to mix two TBSP in and keep mixing.  It’ll seem dry at first but it will start to come together!  Don’t be afraid to get your hands dirty and really mix them up well!

1. Use your hands and roll into balls. Store in the fridge.
2. ENJOY!

Instructions:

Protein PACKED, low on fat, and a great source of carbs no matter what your nutrition goal is!

227g (8 oz) dry Red Lentil Pasta (it was one box of the kind I found)
450g Ground Turkey
1 Stalk of Celery
1 Carrot
½ Red Onion
½ Red Pepper
½ Jar of Pasta Sauce (Look for one with no sugar added and a lot of veggies!)
1 Cup Skim Mozzarella (shredded)
Fresh Basil

** Please note: you can add ANY veggies you’d like to this!  Spinach, artichoke hearts, more of the items I listed, less of some and more of others, whatever you like!  Trust yourself!  Have fun!
Also, there are multiple types of pasta with higher protein: lentil, chickpea, mung bean, etc.  LOOK when you’re at the store, they have higher protein values and lower carb values.  They’re often in the Whole Foods section of the grocery store!

Directions:

1. Pre-heat oven to 350 (if you’re eating it right away, if you’re making it for later, leave this step out)
2. In a large pot, cook the pasta.  Get the water boiling, add the pasta and boil until ready (8-10 minutes for the lentil pasta)
3. Chop your veggies into small pieces.  Start to fry the onions, carrots, celery and pepper.  Season with salt and pepper.
4. Add the ground turkey to the frying pan.  Season with Italian seasoning.  Fry until cooked through, stirring often and breaking up the meat.
5. Once the meat is cooked through (now would be the time to add spinach to wilt it), pour the pasta sauce over and mix.
6. When pasta is done, drain and rinse with water.  Put the pasta into the veggie, meat, pasta sauce mix and stir until combined.
7. Grease a 9×11 baking dish with a little bit of Pam.  Pour the pasta/meat sauce mix into the pan.
8. Sprinkle the cheese on top evenly.
9. Bake in the oven for 35 minutes or until the cheese is brown and everything is warm and gooey!
10. Sprinkle with fresh, finely chopped basil and ENJOY!

 

Ingredients:

¼ cup of frozen spaghetti mix (found at Safeway or Superstore in the frozen section, pre-chopped onions, carrots, celery and peppers)

⅓ of a red bell pepper

75 grams of smoked turkey sausage (found at Superstore)

15 g shredded low fat cheese

60 g spinach

1 whole egg

½ c egg whites

Directions:

1. 1. In a pan start to fry the frozen spaghetti mix
   2. Chop up bell pepper and turkey sausage and add to the frying pan
   3. In a separate plan scramble and cook eggs + egg whites
   4. On a plate, make a bed with the spinach
   5. Add eggs, and veggie/sausage mix on top of the spinach
   6. Sprinkle with cheese

 

Ingredients:

1 box of freeze dry hash browns from Costco (any sort of hash browns will do)
2 bell peppers
½ yellow onion
½ bundle of asparagus
2 loosely packed cups of spinach
100g smoked turkey sausage
⅓ cups shredded light cheese
6 eggs
1 cup egg whites

Directions

1. In a frying pan, fry up hash browns, onion, pepper, asparagus, smoked turkey sausage
2. Chop up spinach and fold into the frying pan mix at the end of the cooking process to just wilt it slightly.
3. Spray a glass pan with cooking spray and empty the frying pan mix into the glass pan.
4. In a bowl, whisk together 6 eggs and 1 cup of egg whites
5. Pour egg mixture over the hash/veg mix
6. Sprinkle cheese on top
7. Bake at 350 for 30 minutes

Options:
Shredded sweet potato instead of hash browns
Any veggies you have in your fridge (never enough veggies)
Different protein options:  ham, back bacon, ground Italian sausage, (season it) ground turkey or beef (playing with protein and fat with this option)
Different cheeses (playing with fat with this option)
More whole eggs or more egg whites (playing with fat and protein with this option)