Itasca Meal Planning 101: High Protein Breakfast, Lunch & Supper Guide #3 ~Featuring Cascade’s Favorites~

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?”

For this meal plan I asked Cascade (my daughter who recently graduated from college and cooked their own meals as a junior and senior).  Like Jaclyn and myself, Cascade also focuses on high protein and a variety of vegetables and fruits. 

The following recipes are some of Cascade’s college staples which Cascade continues to rely upon and cook for us now that Cascade is back at home temporarily.   

Breakfast Sausage & Fruit

Cook or re-heat breakfast sausage or bratwurst (Cascade loves the peanut butter bacon brats from the Park Rapids butcher)

Serve with a side of fruit (Cascade loves raspberries)

*If I eat this meal, I substitute leftover vegetables instead of the raspberries unless I am traveling.*

Taco/Burrito Bowl (makes 4 servings)

Ingredients:

2 bell peppers

2 poblano peppers

1 onion

1 can black beans

1 ½ cups uncooked rice

1 lb ground meat

1 taco seasoning packet (Garden of Eatin’ is my favorite & Siete is Jaclyn’s favorite & Cascade likes McCormick GF) (Some people make their own taco seasoning or buy it in bulk)

Optional toppings/add-ins: shredded cheese, sour cream, cilantro, lime juice, hot sauce, tortilla chips, lettuce

Prep/Cooking instructions:

●       Dice bell peppers, poblanos, and onion 

●       Rinse black beans

●       Cook rice per instructions on the bag

●       While rice is cooking, heat olive oil in a medium skillet on medium-high heat. Saute peppers, poblanos, and onion until slightly softened

●       Add meat to the skillet and cook until browned

●       Add taco packet with its recommended amount of water and beans to the skillet and cook until thickened

●       Mix in rice and any other add-ins, and serve over lettuce to add additional vegetables

●       Enjoy

Easy-Peasy Beef and Broccoli (makes 4 servings)

Ingredients:

1 lb beef steak

1 tbsp minced garlic

1 ½ cup uncooked rice

1 package frozen broccoli

1 package frozen cauliflower rice

Soy sauce (to taste)

Pepper

Optional (but highly recommended): Bachan’s Japanese Barbeque Sauce

Prep/Cooking instructions:

●       Defrost both bags of frozen vegetables

●       Cut beef into bite-sized strips

●       Cook rice per instructions on the bag

●       While rice is cooking, heat olive oil and garlic in a medium skillet on medium-high heat. Saute beef until browned

●       Add broccoli and cauliflower rice to skillet and leave on heat until warmed

●       Drain off any excess water from vegetables

●       Stir in rice

●       Add soy sauce/Japanese barbeque sauce and pepper to taste

●       Enjoy

Bon Appetit!

Rachel Oppitz, ND