Last Week's Menu - May 13th


Ham and Spinach Egg Muffins

6 Servings (Makes 12 muffins, one serving is two muffins)


-       8 eggs

-       1/3 cup frozen spinach, thawed

-       1/2 cup diced ham

-       Pinch of garlic powder (optional)

-       Salt and pepper to taste


Heat oven to 400 degrees. Grease a 12-count muffin tin with coconut oil or use silicon liners.

Mix all ingredients in a large bowl. Evenly divide egg mixture between a 12-count muffin tin.

Bake for 20 minutes or until center is set. Remove and allow to cool then divide between meal

prep containers.

Nutrition Information

Amount Per Serving: Calories: 113 Total Fat: 7g, Saturated Fat: 2g, Cholesterol: 254mg, Sodium: 236mg, Carbohydrates: 1g, Dietary Fiber: 0g, Total Sugars: 0g, Protein: 11g

Ranch Lettuce Wraps

Makes 4 servings


 -       1 small head romaine lettuce

-       1 rotisserie chicken, shredded

-       1 red or yellow bell pepper, sliced

-       1 cup cherry tomatoes, sliced in half

-       4 tablespoons ranch dressing


Separate lettuce leaves from head of romaine. Place 2-3 leaves in each container. Evenly divide chicken between lettuce leaves and divide pepper and tomatoes on top as well. Store ranch dressing on the side in individual cups.

Nutrition Information

Amount Per Serving: Calories: 177 Total Fat: 11g, Saturated Fat: 3g, Cholesterol: 131mg, Sodium: 850mg, Carbohydrates: 4g, Dietary Fiber: 2g, Total Sugars: 3g, Protein: 14g

Spicy Corn Chowder

Makes 6 servings


 -       1 tablespoon olive oil

-       1 yellow onion, diced

-       1 green bell pepper, diced

-       1 jalapeño, diced

-       2 cloves garlic, minced

-       1 teaspoon ground cumin

-       1/2 teaspoon smoked paprika

-       3 cups chicken broth

-       2 cups frozen corn kernels

-       1 cup frozen okra pieces 

-       1 can (15oz) black beans, drained and rinsed

-       1 pound ham cubes

-       1/2 cup salsa


-       Shredded cheddar cheese

-       Hot sauce


Add olive oil to a large pot and add onion, green bell pepper, jalapeño, and garlic. Sauté vegetables in a large pot for 1-2 min with oil. Add all remaining soup ingredients. Simmer for 30 minutes. Cool then portion into containers based on serving needs. Add cheese and hot sauce after re-heating meal.

Nutrition Information

Amount Per Serving (Without cheese): Calories: 346 Total Fat: 4g, Saturated Fat: 1g, Cholesterol: 21mg, Sodium: 606mg, Carbohydrates: 51g, Dietary Fiber: 13g, Total Sugars: 7g, Protein: 23g

French Toast Sticks with Sausage and Fruit

Makes 4 servings


 -       1 loaf gluten free bread, whole wheat bread or you can use Texas Toast for thicker sticks!

-       3 large eggs

-       1/2 cup unsweetened coconut milk

-       1 teaspoon ground cinnamon

-       1 teaspoon vanilla extract

-       8 breakfast sausage links pre-cooked (I like Jimmy Dean’s)

-       1 tablespoon coconut oil for greasing pan


-       Maple syrup

-       Fresh strawberries and blueberries


Heat oven to 400 degrees. Slice bread into about 20 sticks. Cover a large rimmed baking sheet (may need to use two) with a light coating of coconut oil. In a large bowl, add eggs, milk, cinnamon and vanilla. Beat well. Dip each stick of bread into the egg batter, and then place on the baking sheet. Add the sausage to the baking tray if not pre-cooked, and bake for 15-20 minutes, until egg is no longer runny on the sticks. Divide into containers. Serve with maple syrup and fruit.

Nutrition Information

Amount Per Serving (based on six sticks w/o syrup and berries): Calories: 417 Total Fat: 15g, Saturated Fat: 5g, Cholesterol: 160mg, Sodium: 570mg, Carbohydrates: 53g, Dietary Fiber: 3g, Total Sugars: 18g, Protein: 22g

Chili Lime Quinoa Bowl with Mango

Makes 6 servings

Quinoa Ingredients

 -       2 cups uncooked quinoa

 -       4 cups water

 -       Salt and pepper to taste

Tofu Ingredients

 -       1 package extra firm tofu, diced

 -       1 tablespoon olive oil

 -       2 teaspoons chili powder

 -       1 tablespoon lime juice

 -       Salt and pepper to taste

Bowl Ingredients

 -       1 English cucumber, diced

 -       1/4 cup fresh cilantro, finely chopped

 -       2 cups mango, diced (plus extra for top, about 2-3 large mangos)

 -       2 tablespoons lime juice

 -       Salt and pepper to taste


For the quinoa: In a medium saucepan combine quinoa and water. Bring to a boil, stir, reduce heat to a simmer, cover and cook for 15 minutes or until water is absorbed. Remove from heat and set aside.

For the tofu: Add olive oil to a medium saucepan over medium-high heat. Add diced tofu, salt, and chili powder and cook for 4 minutes. Stir tofu a few times while cooking. Turn off heat and add lime juice. Toss to coat, set tofu aside.  

For the bowl: In a large bowl combine quinoa, tofu, mango, cucumber, and cilantro. Top with olive oil and lime juice and stir to combine. Portion into meal prep containers or as needed. Top with extra mango sprinkled with chili powder and additional lime. 

Nutrition Information

Amount Per Serving: Calories: 345 Total Fat: 9g, Saturated Fat: 1g, Cholesterol: 0mg, Sodium: 18mg, Carbohydrates: 51g, Dietary Fiber: 6g, Total Sugars: 9g, Protein: 16g

Empanada Pie

Makes 4 generous servings


 -       1 yellow onion, diced

 -       1 1/2 pounds ground chicken

 -       1 tablespoon ground cumin

 -       1 tablespoon dried oregano

 -       1 teaspoon smoked paprika

 -       1 tablespoon all-purpose flour

 -       2 tablespoons tomato paste

 -       1 red bell pepper, diced

 -       1 green bell pepper, diced

 -       1 cup chicken broth

 -       1 cup coarsely chopped pitted black olives

 -       1 rolled-out pie crust, thawed if frozen


 -       Low fat sour cream

 -       Fresh cilantro, roughly chopped

 -       Hot sauce


Heat oven to 400 degrees.  In a large skillet add olive oil and onion and cook, stirring occasionally, for 2-3 minutes. Add the chicken, cumin, oregano, and paprika. Cook and stir until chicken is no longer pink. Add the flour and tomato paste and stir to combine. Add the bell peppers and broth and simmer and stir until the sauce thickens slightly (about 2 minutes). Stir in the olives.

Pour filling into a deep sided pie pan. Unfold the thawed pie crust and place over the filling, tucking excess edges under itself. Use a sharp knife to cut a 4-inch-long X in the top of the crust to vent. Bake until the crust is golden-brown, 35 to 40 minutes.

Cool, then slice and potion into meal prep containers as needed. Store toppings on the side.

Nutrition Information

Amount Per Serving: Calories: 515 Total Fat: 29g, Saturated Fat: 10g, Cholesterol: 140mg, Sodium: 419mg, Carbohydrates: 30g, Dietary Fiber: 2g, Total Sugars: 3g, Protein: 35g

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