Itasca Meal Planning 101: High Protein Breakfast, Lunch & Supper Guide #2

For years patients and clients have been asking us for more guidance surrounding meal planning and recipes.  We are commonly asked “what do you eat?”

Right now, we both really focus on high protein and a variety of vegetables and other plant foods. 

The following recipes are some of our favorite staples.   

Basic Veggie and Egg-White Bake

Our friend Rita shared a Weight Watchers recipe which we have modified to suit our taste buds.  This recipe serves 6 and tastes fabulous hot or cold. 

-Spray pan lightly with oil

-Fill pan with veggies of choice (zucchini, onion, tomato, broccoli, spinach); Dr. O’s favorite combo is 1 bunch chopped asparagus, 1 clamshell arugula, ½ jar chopped roasted red peppers, ½ jar diced salad olives, 4 oz. crumbled feta cheese, heavy sprinkle dried dill)

-Add 1 carton liquid egg whites

-Seasonings of choice (Jaclyn loves Nature’s Promise Garlic, Pepper, and Chili Grinder)

-Bake at 400 for 30-40 minutes

GROUND MEAT, VEGETABLE & SWEET POTATO HASH

Both of our families have been making this concoction for years.  It is great for breakfast, lunch, or supper and re-heats well so it’s perfect for leftovers.  Serves 4.  (Dr. O always doubles this recipe because she is obsessed with leftovers to make her work week easier.)

INGREDIENTS

• Olive or avocado oil

• 1 lb lean ground meat

• 1 onion (chopped)

• 2 cups sweet potatoes, shredded

• 1 red, orange, or yellow bell pepper (sliced into bite size pieces)

• 1 bunch kale, stemmed & chopped

• 1 tsp paprika

• 1 tsp oregano and/or thyme

• 1 tbsp minced garlic

• Salt and pepper to taste

• Eggs, optional

PREPARATION

1. In a large skillet over medium heat, add oil and cook ground meat. Break the meat apart as it cooks then add spices, salt & pepper.

2. When the meat is partially cooked, add onion, sweet potato & bell pepper; cook until softened.

3. Stir in kale and cook until wilted, remove from heat, and serve.

4. Top with 1-2 fried eggs if desired.

Enchilada Skillet Casserole

This simplified take on cheesy chicken enchiladas only requires one pan for cooking and eliminates the need to stuff and roll corn tortillas. Charring the veggies in a cast-iron skillet adds depth of flavor. Don't worry if you don't have one, because you can use any oven-safe skillet instead.

Dr. O adds a jar of drained chopped cactus (for a double batch) to this recipe for added vegetables.  Jarred cactus can be purchased at Walmart or our local Hispanic groceria.  Cactus is great for blood sugar regulation!  We both normally double this recipe as it makes fantastic leftovers for any meal.

Ingredients

• 1 tablespoon olive oil

• 1 cup frozen or canned corn kernels (organic preferred)

• 1 diced red/orange/yellow bell pepper

• 1 diced onion

• 1 5 oz package frozen baby spinach (organic ideal as this is on the dirty dozen)

• 2 ½ cups shredded cooked chicken breast, turkey, pork OR 1# lean ground meat

• 1 8 oz pouch red or green enchilada sauce, such as Frontera

• 1/2 jar salsa

• 6 soft corn tortillas, cut into 1-inch-thick strips

• 1 ½ cups shredded reduced-fat Cheddar cheese

• ½ bunch chopped green onions

• 1 cup coarsely chopped grape tomatoes

• ½ bunch chopped fresh cilantro

• ½ cup matchstick-cut radishes

Directions

1. Preheat oven to 350°F.

2. Heat oil in a large ovenproof skillet, such as cast-iron. Add bell pepper, and onion; sauté, stirring occasionally, 7 to 10 minutes.   

3. Stir in meat, enchilada sauce, spinach, salsa, corn, (cactus) until combined. Gently stir in tortilla strips. Sprinkle with cheese. Transfer to the oven and bake until bubbly, about 15 minutes. Dr. O just serves it from the stove top and skips the oven step.

4. Top the casserole with green onions, tomatoes, cilantro, and radishes.  Dr. O mixes these in before serving so the leftovers are ready to go.

Bon Appetit!

Rachel Oppitz, ND

&

Jaclyn Rebekah Roberts, NBC-HWC, CIHC, E-RYT 500