Planning and creating meals when you are a BUSY MOM can seem DAUNTING.
Lets be honest...life with kids NEVER goes as planned!! Dinner time always seems to creep up on me and then everyone is HUNGRY..tired...and WAITING for mom to figure out what to make is just NOT going to happen!! So then you end up with frozen pizza or macaroni.. AGAIN. Because its fast, easy...and you're just trying to maintain sanity!! You KNOW your kids will eat THAT!! But..is it really healthy. NO. Its not...but hey you are all still ALIVE.
Trust me....I have been there. ALL THE TIME. Sometimes my kids still eat pizza and macaroni.
Once I started to shift to CLEAN EATING I found myself trying to figure out how to PLAN so that I didn't fall into the trap of being both TIRED and UNPREPARED....AND to find clean recipes my
KIDS WOULD EAT!!!
Meet THE RULE OF DOUBLES!!!
The IDEA behind it is that YOU PREP DOUBLE the INGREDIENTS and you use those ingredients to build other meals during the week...So you DOUBLE up the USE!! You SHOP ONCE, Prep DOUBLE and then USE DOUBLE.
Here is a video that explains it a little better:
Here is my MEAL PLAN for this Week!
It shows what I prepped....and then what I used!! Another trick is to prep the one or two things you need in the MORNING! So if you need CHICKEN...bake it in the morning while you are getting your kids off to school! Or make your rice at lunch time while your kids are sitting eating lunch!! THEN...when DINNER rolls around (and the meltdowns) all you have to do it throw it together.....
Here is the SHOPPING LIST
(mine doesn't usually look this cute.....)
Recipes:
Turkey Sweet Potato Chili
1 "box" organic Chicken Broth
1 can dark red Kidney beans (rinsed and drained)
1 can white beans
2 can diced organic tomatoes
1 can diced green chilies
1/2 lb lean turkey
1 medium onion chopped
2-3 tbsp chili power (depending on how hot you like it)
1 tbsp garlic powder
1 1/2 cups chopped sweet potato (about 1 large sweet potato)
Cook your turkey and onions together on the stove top and add to the chili
Cook chili in crock pot on low for 6 hours
Top with shredded cheese and Greek Yogurt!!!
*I cook my sweet potatoes in the oven first to make the taste sweeter...and then I add the extra bakes sweet potatoes to meals later in the week!!
Sweet Potato PREP
WASH and dice 3-4 LARGE Sweet potatoes (1/4 inch pieces)
*I dont peel mine= more nutrients and fiber
Put 1 tbsp Coconut oil in a glass pan
Put in all the sweet potatoes
Bake at 350 for about 35 minutes till soft
Toss in melted coconut oil - sprinkle with sea salt
Put back in and BROIL for a few minutes to give them a ROASTED taste and make them a little crispy. (SO SO GOOD)
Turkey Ginger lettuce Wraps
1 lb lean ground turkey
1 medium onion-chopped
10 finely chopped Large white Mushrooms
2 tbsp liquid aminos
1 tsp ginger
Sautee turkey and onions in liquid aminos on the stove top
add in mushrooms and cook till soft
Secret Sauce!!!
1/4 cup spicy mustard
1/4 tsp siracha
3 tbsp honey (or stevia)
*Serve in lettuce cups
BBQ chicken bake
USE:
2 cups bre baked diced Chicken
2 cups pre-baked sweet potatoes
Melt 1/2 tbsp coconut oil in a glass pan
Layer 2 cups Diced Chicken pre baked Sweet potatoes,
Drizzle the top with BBQ sauce. ( a little goes a long way = less sugar)
Bake for 20 minutes at 350 then BROIL the last 3-5 minutes to make it CRISPY on top.
PLAIN baked chicken PREP
1 tbsp Coconut oil in a glass pan
6 fresh or frozen chicken breasts
*Sprinkle with paprika
Bake at 350 for 40 minutes (or until done =) )
Florentine Chicken Toss
2 cups pre- prepped rice
1 can Diced tomatoes
2 cups raw spinach leaves
2 cups diced chicken
1 tbsp garlic powder
1 tsp oregano
3/4 parmesan Cheese
Optional: pre-preped mushrooms
TOSS it all together in a large sauce pan
Simmer on the stove top for about 7 minutes until the spinach is cooked...and DONE!!!
Sprinkle with Parmesan cheese!!
MR. Pizzas!!
We give them NAMES and FACES!!!
use pita bread to let your kids make their OWN MINI pizzas
PREP: 4 bell peppers
USE: leftover mushrooms
What you need!!
Pita Bread
Shredded cheese
Marinara
Bell peppers
Sliced olives
Diced mushrooms
(any other pizza topping)
.......And a sense of humor
Bake at 400 for about 15 minutes!!!
Chicken Fajita Roll ups
USE: pre prepped chicken
Pre prepped Peppers
2 cups diced chicken
1/2 Medium onion- sliced
2 large bell peppers -sliced
1/2 cup plain greek yogurt
1/2 cup shredded cheese
1 tbsp garlic powder
1 tbsp chili powder
Saute chicken, medium onion, and bell peppers in 1 tbsp coconut oil.
Sprinkle with garlic powder, chili powder
Stir in cheese and Greek yogurt
Place mixture in warmed Corn tortillas!!
Roll them and secure with toothpicks
BROIL for 3-5 minutes on a cookie sheet till crispy
Flip and broil on the opposite side!!
*dip in greek yogurt mixed with salsa
*serve with black beans or leftover rice mixed with salsa
HEALTHY FRIED RICE!!!
This is SO EASY!!! Its called... USING ALL YOUR LEFTOVERS!! ANYTHING goes!!!
USE
Pre prepped Chicken
Pre prepped mushrooms
Pre prepped pepper
2 eggs
1 tbsp
1/4 tsp ginger
1 tsp garlic power
Other options:
Diced nitrate free ham
Chicken sausage
Peas
Baby corn
Broccoli
Spinach
melt coconut OIL in a large sauce pan
cook 2 eggs in the coconut oil- chop the egg into little peices
Add in in rice and veggies
Add liquid aminos
SERVE!!!
* I usually give my kids mandarin oranges on the side with this one
NOW...you have USED ALL YOUR INGREDIENTS with MINIMAL AMMOUNT of STRESS and WORK!!!
