Get excited about the 7 Day Home Cooked Challenge and Take Back Your Kitchen!
Here is a 7-day menu plan that can be used as guidance or if you are just feeling stuck after the holidays.
For more recipes go to www.NutriFormance.com, click blog tab > nutrition > recipes!
For Questions or comments contact Susan @ susanc@NutriFormance.com
|Breakfast||Overnight Oats||Smoothie||Egg Sandwich||Grapefruit Steel Cut Oatmeal||Oatmeal Pumpkin Pancakes||Mint Smoothie||Breaded Kale Frittata|
|Lunch||Tempeh Tacos||Spring Salad||Avocado Fruit Salad||Salmon Pinwheels||Spicy Oat Crusted Chicken||Apple Salad w/Figs & Almonds||Broccoli & Cauliflower Salad|
|Dinner||Cauliflower Pizza||Kick’n Chicken||Seared Tuna with Pistachio||Burger||Tex-Mex Soup||Toasted Coconut & Chicken lettuce wraps||Veggie Burger|
- ½ cup rolled or quick oats (steel cut will not work)
- ½ cup milk of your choice
- ½ cup plain Greek yogurt
- 1 tsp. cinnamon or pumpkin pie spice
- ¼ cup pumpkin puree
- Combine all ingredients into Pyrex glass container with lid or mason jar.
- Place in refrigerator covered overnight
- Stir in the morning, heat in microwave or serve cold as is
Options instead of pumpkin: vanilla extract or brown sugar
Options to added in the morning: nuts, seeds, dried fruit, fresh fruit, shredded coconut, nut or seed butters.
serves 4// active time 20 minutes, total time 30 minutes
Tempeh is a high-protein, high fiber soy product traditionally used in Indonesia. It has a satisfying texture and rich flavor that pairs well with a side of black beans and guacamole/salsa as taco toppings.
12 oz. package tempeh (refrigerated section at Schnucks, Trader Joe’s, Whole Foods)
3 tablespoons low-sodium soy sauce
2 teaspoons cumin
2 teaspoons chili powder
1/2 teaspoon oregano
1/4 teaspoon salt
1 red bell pepper
1 white onion
2 cloves of garlic, smashed and roughly chopped
1 teaspoon olive oil
12 corn tortillas
1/2 cup cilantro
1 orange, cut into segments
- Cut tempeh into short strips and place into a shallow tupperware.
- Mix soy sauce, cumin, chili powder, oregano, and salt in a small bowl and pour over tempeh. Let sit for 5-10 minutes.
- While letting tempeh marinate, slice bell pepper, onion, and garlic, and stir-fry in a large skillet with 1 tsp. olive oil.
- Remove veggies and place in a small bowl. Coat same skillet with remaining olive oil and pan-fry strips of tempeh, about 2-3 minutes each side or until crispy.
- Warm tortillas in the oven at 200F wrapped in foil or in a dry skillet or wrapped in paper towel in the microwave.
- Build tacos: scoop tempeh strips and vegetables onto heated tortilla and top with orange segments, and cilantro.
serves 3-6// active time 30 minutes, total time 1 hour
This non-traditional, yet highly flavorful, pizza-style dish is made with a cauliflower, ground almond and chia seed crust. Top the crust with your favorite toppings and enjoy this healthy meal any night of the week. Serve with a side salad and a vinaigrette dressing.
1/4 cup chia seeds
3/4 cup water
3/4 cup ground almonds or almond meal
1 head cauliflower
2 tsp. dried oregano
sea salt, or to taste
freshly ground pepper, to taste
1/4 cup nutritional yeast (optional)
1 onion, sliced
2 cups sliced mushrooms
1 green pepper, sliced
1 cup tomato sauce
2 tbsp. chopped sun-dried tomatoes (optional)
1/4 olives, sliced
chiles flakes, to taste
To make the crust, combine together the chia seeds and water and let sit for at least 20 minutes.
Meanwhile, preheat the oven to 400°F (200°C).
Next, clean and roughly chop the cauliflower. Place the pieces of cauliflower into a food processor and pulse until it has a fine rice-like texture.
Measure out 3 cups of the cauliflower and place into a large bowl. Add the ground almonds, oregano, salt, pepper and nutritional yeast (if using). Other flavorings, such as garlic and/or onion powder can be added to the crust if you like.
Make a hole in the center and add in the Chia mixture.
Using your hands, combine the ingredients and shape into a rough ball. The mixture will obviously not resemble a traditional flour dough.
Next, place the mixture onto a baking tray and press into an even flat crust — making sure that the sides of crust are the same thickness as the middle, otherwise they will burn more easily. If desired, the crust can also be shaped into individual pizzas.
Bake the crust for approximately 20 to 25 minutes, or until golden brown around the edges. At this point, the crust could be used as is, but it won’t be firm enough to lift with your hands. For a firmer crust (which we recommend), carefully flip the crust onto the back of another baking tray that has been lined with a clean piece of parchment. Next, carefully lift or slide the crust back onto the same baking tray and then gently and slowly remove the parchment paper from the top of the crust. Place the tray back into the oven and bake for another 5 minutes or so.
Assemble the pizza: Top with your favorite toppings or use the ingredients listed above as inspiration.
For this particular combination of ingredients, it is best to cook the ingredients first. To do this, heat a large fry pan over medium to medium-high heat. Once hot, add the onions and dry-sauté for a minute and then add the mushrooms and let cook for another 2 or 3 minutes, or until most of the moisture has evaporated. Next, add the green onion and let cook for another minute or so.
No matter which vegetables or ingredients you use, keep in mind that they will not really get cooked in the oven. So if they you want them cooked once the pizza is done, you will need to do so before you add them to the pizza.
Lastly, mix together the pizza sauce and sun-dried tomatoes (if using). The sun-dried tomatoes just add a bit of depth and richness to the sauce.
Next, spread a thin layer of the sauce onto the crust and top with the vegetables, sliced olives and chile flakes. Bake the pizza for another 5 to 10 minutes, just to fully heat the crust and toppings through.
½ cup nonfat or low-fat Greek yogurt
½ cup frozen strawberries
1/2 cup frozen blueberries
1 cup spinach leaves
1 small banana
1 Tbsp. peanut butter (or nut/seed butter of your preference)
½ cup milk (more liquid for thinner consistency, milk alternatives may be used as well)
Put all ingredients in blender, and blend until smooth.
This recipe is light and packed with vegetables. If you would like to add more protein, you could add in white beans, chick peas, or lentils. If you are making this salad in advance, add the strawberries in right before serving as they will leave pink juices in the salad.
1 cup uncooked quinoa, rinsed and well-drained
½ Tbsp. extra virgin olive oil
1 leek, sliced into rounds or half moons
2 garlic cloves, minced
1 bunch asparagus, ends broken off and chopped into 1-inch pieces
1 cup diced strawberries (optional)
¾ cup fresh or frozen peas
1 cup fresh parsley, roughly chopped
2-3 Tbsp extra virgin olive oil, to taste
3 Tbsp fresh lemon juice
½ Tbsp pure maple syrup (or other sweetener)
¼ tsp sea salt
Pepper, to taste
- Rinse quinoa in a fine mesh strainer and place into a medium pot. Add 1 ½ cups of vegetable broth (or water) and bring to a low boil. Reduce heat to low-medium, cover with a tight-fitting lid, and cook for 15-17 minutes, or until fluffy and all the water is absorbed. Fluff with a fork, remove from heat, and let sit covered for 5 minutes.
- Meanwhile, grab a very large skillet or wok. Sauté the leek and garlic in the oil for about 5 minutes over medium heat. Season generously with salt and pepper. Add in the asparagus and sauté for another 5-10 minutes or until the asparagus is just tender, but still a bit crisp. Stir in the strawberries (optional), peas, and parsley. Heat for a few minutes and then remove from heat.
- Whisk together the dressing ingredients (olive oil, lemon juice, maple syrup, and ¼ tsp salt) to taste. Pour dressing onto skillet mixture and stir in the cooked quinoa. Season to taste with salt and pepper and enjoy!
Kicken Chicken served with homemade ranch dip
Yield: 8-12 servings
- ¼ cup olive oil
- ¼ cup lime juice (fresh is best, optional from bottle)
- 1 cup hot sauce of your preference
- 2 cloves garlic chopped
- 2 lime wedges
- 2-3lbs of chicken tenders (breasts cut into strips)
- Mix together the hot sauce, olive oil, lime juice, and garlic. Pour into a Ziploc bag.
- Place chicken strips into the bag with the mixture. Marinade the chicken for at least 15 minutes, but can be as long as 12 hours.
- Grill chicken until cooked to an internal temperature of 165F or broil in oven on low rack until cooked
- Once cooked, squeeze lime juice from lime wedges on top of the chicken and enjoy
Note: see our blog for homemade ranch dip to accompany your chicken strips
One & half minute Egg Sandwich
- 1 whole wheat English muffin or sprouted grain
- 1 egg
- Cooking spray or oil & paper towel
- 1T milk
- Salt & pepper to taste
- Small handful of chopped fresh spinach or just under 1/4c of thawed & drained frozen spinach
- Optional additions: cheese, deli meat, hummus, avocado, spinach
Spray microwave safe bowl with cooking spray or drizzle oil and use paper towel to spread around. (hint: use bowl that has same size circumference at bottom as the English muffin). Place 1 whole grain or sprouted English muffin in toaster. Crack 1 egg and add milk scramble with fork and then add spinach, salt and pepper. Scramble. Pour egg mixture into greased microwave safe bowl. Cook 1 minute in microwave (may need 1.5 minutes). Slide egg onto English muffin, add your additions, and enjoy!
The ease of this is in that while the toaster is working so is the microwave and you just slide the egg out of the bowl onto your toasted English muffin.
Also freezes well (prep once, eat breakfast for the week)
Great for active individuals & athletes to start their day.
Avocado Fruit Salad
- 1 grapefruit
- 1 pear
- 1 orange
- 1 avocado
- 10 strawberries
- ½ lemon, juice squeezed
- ¼ cup 0% Greek yogurt
- 2 tbsp pure vanilla extract
- ¼ cup chia seeds
- Wash, peel, core and remove seeds from fruit and cut into desired size. Add to a large bowl.
- To make dressing, in a separate bowl, whisk together Greek yogurt, lemon juice, vanilla extract and chia seeds. Pour over fruit and mix just enough to combine. Serve chilled.
- Store covered in the refrigerator for up to 1 day. Stir gently before serving to lift juices from the bottom of the bowl.
Seared Tuna with Pistachio crust on a bed of Farro & Amaranth
This is a great source of lean protein and an easy way to get in some nutrients such as vitamin B12, vitamin D, calcium, and iron. Prepare Farro and Amaranth per package directions.
One 2 ¼ pound piece tuna loin
2 TBSP olive oil
Coarse sea salt
Freshly ground black pepper
Scant 1 ¼ cups raw or roasted unsalted pistachios
Finely grated zest of 1 lemon
5 TBSP Dijon-style mustard
- Heat a grill pan or large cast-iron skillet over high heat. Use a sharp knife to cut the tuna loin lengthwise, along natural divisions of the fist, into 2-3 cylindrical pieces. Brush them all over with the oil, then season with salt and pepper to taste. Add to the pan or skillet and sear on each side, for a total of no more than 3-4 minutes; the tuna should be rare at the center and just cooked on the edges. Transfer to a plate and refrigerate until well chilled for about thirty minutes.
- Chop the pistachios, preferably in a food processor, consistency of fine crumbs. Scatter them on a rimmed baking sheet and mix with the lemon zest. Lay 2-3 good-size pieces of plastic wrap on the work surface. Place a piece of seared tuna loin on one-piece of plastic wrap. Brush with some of the mustard on the three visible sides, then invert and transfer to the pistachio-lemon mixture. Press gently to completely coat on the three sides. Brush the top with mustard, then invert to coat the fourth side, pressing gently so the mixture adheres. Transfer to a piece of plastic wrap; wrap tightly and refrigerate. Repeat with remaining tuna pieces, mustard and coating. Chill for several hours and up to overnight.
- To serve, unwrap the tuna and cut it crosswise into 1/2 -3/4 inch slices.
Grapefruit Steel Cut Oatmeal
This hearty breakfast is a great source of fiber and helps lower your cholesterol
¼ cup oats
¾ cup soy milk (or whichever milk you prefer)
½ tsp vanilla extract
½ grapefruit (sub: 1 banana; if on blood pressure medication to avoid nutrient-drug interaction)
Pour in vanilla extract and milk into a pot. Bring to boil. Stir in oats. Lower heat and stir for approx. 5 minutes. Have it sit for a minute to thicken. Top with grapefruit, a handful of walnuts, and a drizzle of honey for sweetness!
1/2 cup coarse dry breadcrumbs, preferably whole-wheat
1 tablespoon extra-virgin olive oil
1 tablespoon whole-grain mustard
1 tablespoon chopped shallot
1 tablespoon lemon juice
1 teaspoon chopped rinsed capers
1 teaspoon chopped fresh thyme, or 1/2 teaspoon dried
1 1/4 pounds center-cut salmon fillet, skinned and cut lengthwise into 4 strips
4 teaspoons low-fat mayonnaise
- Preheat oven to 400°F. Coat a 9-by-13-inch baking dish with cooking spray.
- Mix breadcrumbs, oil, mustard, shallot, lemon juice, capers and thyme in a small bowl until combined.
- Working with one at a time, spread 1teaspoon mayonnaise on a salmon strip. Spread about 3 tablespoons of the breadcrumb mixture over the mayonnaise. Starting at one end, roll the salmon up tightly, tucking in any loose filling as you go. Insert a toothpick though the end to keep the pinwheel from unrolling. Place in the prepared dish. Repeat with the remaining salmon strips.
- Bake the pinwheels until just cooked through, 15 to 20 minutes. Remove the toothpicks before serving.
Greek Hamburgers – Featured on “How to” Video
Beeftakia – Ellie Huff’s “Beeftakia”
1 pound ground beef
2 Tbsp parsley chopped
1 chopped onion
½ cup breadcrumbs (sub whole oats)
1 ounce ouzo
1 tsp oregano
1 lemon (Greek secret ingredient)
Preheat oven to 350. Mix all ingredients together. Shape into burgers. Place on foil lined broiler pan. Bake for 20 minutes.
Makes 4 servings
Nutritional Information per Serving
Oatmeal Pumpkin Pancakes with maple Greek yogurt topping
- ¾ cup rolled oats
- ¾ cup milk
- 1 egg
- 1/3 cup whole wheat flour
- ½ tsp. sugar
- ½ tsp. baking soda
- 1 tsp. cinnamon
- *Mix-ins – pumpkin puree, blueberries or whatever else you like for pancakes!
Topping (makes enough for 2-3 pancakes)
- ½ cup plain Greek yogurt.
- ½ tsp. cinnamon (or more if you like)
- 1 tsp. maple syrup (more or less to taste)
- Mix the oats and milk together in a bowl and let sit for 5-10 minutes to soften.
- Add egg, flour, sugar, baking soda cinnamon and any other mix-ins that you would like. Stir to combine.
- Lightly spray non-cook skillet and place over medium heat. When skillet is hot, pour 3-4 tablespoons of batter onto skillet. Flip when batter starts to bubble. Cook until both sides are lightly browned. Makes 5-6 medium sized pancakes. Store leftovers in air-tight container and reheat leftovers in the toaster oven or on stove-top.
- Top with Greek yogurt topping or fruit and enjoy!
Spicy Oat Crusted Chicken
2 T canola oil
1 T melted butter or coconut oil
2 t chili power
1t garlic powder
1 t ground cumin
¾ t salt
1.5 c quick oats, uncooked
1 egg, lightly beaten
1T water or milk
4 skinless chicken breast
Fresh prepared Pico de Gallo
1 can no-salt added cannellini beans, rinsed
Preheat oven to 375. In a flat, shallow dish, stir together oil, melted butter, chili powder, garlic powder, ground cumin and salt. Add oats, stirring until evenly moistened.
In another flat, shallow dish, beat egg and water with fork until frothy. Dip chicken into egg wash. Then coat completely in seasoned oats. Place chicken on a foil-lined baking sheet. Pat any extra oat mixture onto top of chicken.
Bake 30 minutes or until chicken is cooked through and oat coating is golden brown.
Mix Pico de Gallo with beans and set aside.
Serve chicken over the Pico de Gallo and bean mixture. Makes 4 servings.
Tex-Mex Tomato and Bean Soup
Makes 6 servings
2 carrots, chopped (or 1c shredded)
1c celery, chopped
1 red bell pepper, chopped (about 3/4c)
1T olive oil
1 med onion, chopped (1c)
¼ t salt
1 large can (28oz) no-salt-added black beans, rinsed and drained
1/2c cilantro leaves, chopped
2 T siracha
1/4c lime juice
3 corn tortillas (6”), sliced into ¼- inch strips
6T non fat Greek yogurt (optional)
1 sliced avocado (optional)
- Place carrots, celery and bell pepper in small microwave bowl. Add ¼ c water, cover top of bowl and microwave on high for 5 minutes or until vegetables are just tender.
- Heat oil in stockpot over medium heat. Add onion and sauté until translucent, about 5 minutes. Add steamed vegetables and season with salt. Sauté and additional 5 minutes or until vegetables are slightly caramelized.
- Add tomatoes with juice and water. Add beans, cilantro, and sriracha. Stir to blend, bring to a simmer, reduce heat to low, and cook 25-30 minutes. Add lime juice.
- Top each serving with tortilla strips and a tablespoon of plain non fat Greek yogurt and 2-3 slices of avocado.
This recipe tastes more like a milk shake than a smoothie, which means kids will love it. It contains protein-rich Greek yogurt, antioxidant-rich spinach, and heart-healthy monounsaturated fat from avocado, which makes this a nutritionally sound treat. The chocolate chips are optional, but good for the soul.
¾ cup vanilla (or plain) low-fat Greek yogurt
½ cup tightly packed spinach
1/3 – 1/2 cup milk (can be regular or non-dairy milk)
5 ice cubes
½ – 1 Tbsp. honey (to taste)
1 Tbsp. chocolate chips
¼ tsp. pure mint extract (can also use ¼ cup fresh mint)
- Blend all ingredients in a blender until smooth. Enjoy!
Apple Salad with Figs and Almonds
Figs are in season through December and are a good source of iron, calcium and phosphorus. You can eat figs raw, with or without their peel, or use them in baked goods. Apples are also in season throughout fall and early winter, which means they are at their peak sweetness and flavor. Use this recipe as a fresh appetizer or a palate cleansing side dish!
Makes 6 Servings
2 large red apples, cored and diced
6 dried figs, chopped
2 ribs of celery, diced
1/2 cup non-fat Greek yogurt
1 tablespoon lemon zest
2 tablespoons slivered almonds
2 carrots, peeled and grated
In a small bowl, combine apples, figs and celery. Add yogurt and mix thoroughly. Top with almonds and grated carrots. Serve.
Toasted Coconut & Chicken Lettuce Wraps
- 2 chicken breasts (about 1lb)
- 1 cup unsweetened shredded coconut flakes
- 2 large shallots-thinly sliced
- 1 tsp of chili powder
- ½ cup fresh cilantro leaves- roughly chopped
- Dash of salt
- 1 tbspgrapeseed oil, sunflower oil, or coconut oil
- Squeeze of fresh lime juice
- ½ head of romaine or endive lettuce- whole leaves separated to create wraps
- 1 avocado-diced
- Lime wedges
- Bring a pot of water to boil. Add the chicken breasts, lower heat to simmer, cover the pot & cook for about 15-20 minutes. When chicken is done- drain water, allow meat to cool & pull into thin strips.
- While the chicken is cooking in Step 1, take out coconut flakes & a small, non-stick skillet. Place the coconut flakes in skillet and toast over low heat until lightly brown. Set aside.
- In a large bowl, combine shredded chicken with shallots, 2/3 of the toasted coconut flakes, cilantro, and chili powder. Season with salt, add lime juice, oil, & mix well.
- Place the coconut-chicken salad mix on the lettuce wrap. Top with diced avocado and some more coconut flakes, and squeeze lime juice over. Serves 5-6 as an appetizer or 2-3 as main course.
Braised Kale Frittata
Prep Time: 12 minutes
Cook Time: 30 minutes
Yield: Makes: 4 servings (serving size: 1/4 frittata)
- 6 large eggs
- 4 large egg whites
- 3/4 teaspoon kosher salt
- 1/2 teaspoon black pepper
- 1/2 ounce Gruyère or Parmesan cheese, grated (3 TBSP)
- 2 tablespoons chopped oregano
- Cooking spray
- 2 cups Braised Kale without cheese, drained, finely chopped
- 3/4 cup chopped cherry tomatoes
- Preheat oven to 375°F. In a large bowl, whisk the first 6 ingredients (through oregano).
- Lightly coat an 8-inch ovenproof cast-iron or nonstick skillet with cooking spray. Heat over medium. Add the kale and tomatoes. Cook, stirring, until hot (about 3 minutes). Add the eggs and swirl to distribute.
- Transfer to the oven and bake until set and hot (about 20 minutes). Cut in wedges.
- 3/4 cup chopped cherry tomatoes
Broccoli & Cauliflower Salad
Salad doesn’t always mean lettuce. Try this nutritious, twist on the traditional Broccoli, Cauliflower salad and take to your next outdoor picnic or BBQ. Then you know you will have a healthy option to keep your intake balanced.
1 bunch broccoli, florets trimmed
1 bunch cauliflower, florets trimmed
2c shredded carrots
1 medium red onion (optional)
1/2c shelled sunflower seeds (optional)
1c Greek yogurt
1T Dijon mustard
Whisk together in medium bowl yogurt, mustard, vinegar and sugar. Set aside.
In Large bowl, combine broccoli, cauliflower, carrots, onion and sunflower seeds.
Mix together dressing with broccoli mixture.
Chill 1 hour and serve. (If you prefer the vegetables to stay crisp, keep dressing and broccoli mixture separate until serve.)
Veggie Burger – Featured on “How to” video
2 cups raw almonds *
1 small cloves garlic
2 T balsamic vinegar
1 T soy sauce
1.5 T tomato paste
1/2 tsp. dried rosemary
1/4 tsp. sea salt
1 cup green onions
1/2 cup sun-dried tomatoes (not oil packed)
1.5 cups cooked quinoa or brown rice
In a food processor, add almonds, garlic, balsamic, tamari, tomato paste, rosemary, and salt. Puree until the nuts are very finely ground, and becoming a little sticky. Be sure to grind them fine enough so that the almonds release some oils and become a little ‘sticky’, that will help bind the burgers – you don’t want almond butter, but a very fine meal that is becoming clumpy. Then add green onions and sun-dried tomatoes and pulse through until the mixture becomes dense and is starting to hold together. Add quinoa and process/pulse through again until well incorporated. Remove blade, and shape into patties (or refrigerate first for 1/2 hour, helps make easier to shape patties). To cook, heat a non-stick skillet over medium heat. Cook patties, about 5-7 minutes on first side, and then another 3-5 minutes on second side until golden brown. These patties hold their shape well, but if they are flipped a lot and overcooked they become more crumbly and dry. Serve with fixings of choice. Makes about 6 patties.
Sun-dried tomato note: Some varieties/brands of sun-dried tomatoes can be very tough and hard, and others quite soft. If the ones you have are soft, go ahead and add them straight – but if they are very hard, it is useful to soak them in boiling water for a few minutes to soften (fully drain and pat dry before adding to processor).
Adapted from Dreena Burton’s Plant-Powered Kitchen