summer meal plan

I’ve been wanting to share a meal plan for quite some time – and I’m finally getting around to it! I plan out meals every week, and spend a little time on Sundays getting breakfasts and lunches ready ahead of time. It helps the week go a little smoother and ensures that healthy meals are ready-to-go. (And of course, making food at home instead of eating out saves tons of money!)

Let’s get down to the details. This healthy meal plan provides five days of breakfasts, lunches and dinners. Breakfasts and lunches are repeated twice to keep things easy, and to leave a little room for flexibility. Dinners are simple and tasty, just how I like them. :)

I hope you find this helpful, be sure to leave me any feedback in the comments, or send me an email at emily (at) anutritionisteats (dot) com.

Download the Healthy Summer Meal Plan here.

Healthy Summer Meal Plan | A Nutritionist Eats

 

Recipe Links:

Cuban Fried Quinoa with Black Beans and Tempeh (4 servings)
Kale Caesar Pasta Salad (8 servings)
Chicken Tacos (4 servings)
Tortilla Pizza

Smoothie Ideas:
The Jennifer Aniston Smoothie
Strawberries & Cream Oatmeal Smoothie
Blueberry Bliss Smoothie

 

daily eats: june 1, 2015

June 1st. Seriously?! I head back to work in 21 days. I’ve been thinking about it a lot lately, and I’m honestly looking forward to it. (Especially because I’m starting with a part-time schedule which seems totally managable!) I may change my mind when I’m a few days out, but right now, I think it will be good for both of us.

For now, I’m soaking up the slow days (with no real clothes or makeup!) at home with my girl.

beverage: coffee + 1/2 & 1/2

Daily Eats: How This Nutritionist Really Eats | A Nutritionist Eats

breakfast: 2 slices sprouted bread + cream cheese + bagel spice + 2 eggs. This is my new favorite breakfast, I can’t get enough of the bagel spice. I still eat ‘real’ bagels on a regular basis, but this is a healthier version!

Daily Eats: How This Nutritionist Really Eats | A Nutritionist Eats

workout: 25 minutes physique 57 cardio blast dvd

lunch: romaine + red cabbage + shredded carrots + grilled chicken + grilled vegetables + feta cheese + italian dressing. This salad was SO good. I started meal prepping last week and it means salads for lunch again, finally! I think this salad will be a regular, I love the combination of fresh + grilled vegetables.

Daily Eats: How This Nutritionist Really Eats | A Nutritionist Eats

lunch part 2: cold brew coffee + 2 lactation cookies (I’m only calling them lactation cookies because oats are involved, they are oatmeal cookies from Mark Bittman! ;))

Daily Eats: How This Nutritionist Really Eats | A Nutritionist Eats

snack: cheese + turkey pastrami + crackers + my favorite Stone Go-To IPA (such a Wisconsin snack!)

Daily Eats: How This Nutritionist Really Eats | A Nutritionist Eats

dinner: kale caesar pasta salad + romaine (+ some seconds!) I was so excited about this pasta salad recipe because it looked incredible and couldn’t be easier. It’s delicious and we’ll definitely make it again.

Daily Eats: How This Nutritionist Really Eats | A Nutritionist Eats

dessert: chocolate-covered almonds

mint iced coffee

Want to know what’s getting me through afternoons? (Yes, plural. As in every single afternoon.)

Mint Iced Coffee | A Nutritionist Eats

Coffee.

Always cold brew.

Always mint simple syrup.

Always necessary.

Mint Iced Coffee | A Nutritionist Eats

In the beginning of life with Demi, I couldn’t figure out why I was tired even though I was getting about the same amount of sleep (about) per night.

Turns out that interrupted sleep is not the same as ‘normal’ sleep. But it’s our new normal and so I’ll take ALL the coffee. Also, last week when I worked a bit in addition to this interrupted sleep?! Oy.

This coffee isn’t really a recipe, but it’s my new favorite drink and I felt like it had to be shared with all of you. Please join me in my caffeine addiction. ;)

Mint Iced Coffee | A Nutritionist Eats

After the Kentucky Derby, we had an extra container of mint and my mind went from extra mint to mint-simple-syrup-for-iced-coffee. I thought I was recreating a coffee that I had in Minneapolis last fall (the Hendrick’s from FiveWatt) but that was juniper and basil simple syrup…I guess that’s next on my list!

Turns out mint in coffee is as delicious (and scary sounding) as juniper and basil.

It’s so easy to make simple syrup! Combine sugar, water and mint. Boil until the sugar has dissolved, let the mint seep a bit and strain. Store in a jar for easy afternoon (or morning) coffees.

Mint Iced Coffee | A Nutritionist Eats

Then it’s even easier: take your iced coffee (I love cold brew) + half & half + mint simple syrup to taste.

Ahhhhhh.

What interrupted sleep?!

Oh! And have you heard of coffee naps? Must try this soon.

PS. If you’re into cold brew, I had cold brew conversations with two coffee experts and successfully made a delicious batch! They recommend 12 oz FRESHLY ground (as in, immediately) coffee beans and 1 liter of water. I added a bit more water than was recommended and let soak at room temperature for 16 hours. This makes a concentrate which is then diluted with a 1:2 ratio (coffee: water or milk). Soooo happy I finally perfected it!

Mint Iced Coffee
 
Prep time
Cook time
Total time
 
Author:
Ingredients
  • 1 cup sugar
  • 1 cup water
  • .75 oz fresh mint (or more!)
  • cold brew coffee
  • half & half
Instructions
  1. In a small saucepan, combine sugar, water and mint.
  2. Bring to a boil, stirring occasionally.
  3. Lower to simmer for about 5 minutes.
  4. Remove from heat and let sit for at least an hour.
  5. Strain out mint and store in the refrigerator.
  6. Use in coffee, tea or cocktails!

 

 

almond butter stuffed french toast

Almond Butter Stuffed French Toast - a nutritious, filling breakfast! | anutritionisteats.com

Breakfast. Not something I’ve been the greatest at lately.

I was on a great streak of bagel + cream cheese + avocado + tomato slices or a fried egg around 10am each day. I ate it for close to three weeks straight. Then I ran out of bagels and got desperate. Cold pizza at 11:30am? Works. Cold pizza at 3:30pm the same day? Works, but wow.

Almond Butter Stuffed French Toast - a nutritious, filling breakfast! | anutritionisteats.com

So I’ve kind of been craving a real breakfast. One that can really be counted as breakfast. Like a hearty bowl of oats. Or something a little ‘fancier’ like french toast.

Almond Butter Stuffed French Toast - a nutritious, filling breakfast! | anutritionisteats.com

Specifically, this french toast. It’s stuffed with healthy almond butter (high in vitamin E, good-for-you fats and protein) and when made with sprouted bread, it’s a breakfast full of protein and fiber that will keep you more-than-satisfied until lunch.

Almond Butter Stuffed French Toast - a nutritious, filling breakfast! | anutritionisteats.com

Protein.
Fiber.
Whole grains.
Healthy fats.

Almond Butter Stuffed French Toast - a nutritious, filling breakfast! | anutritionisteats.com

It’s the best way to start your day!

4.5 from 2 reviews
Almond Butter Stuffed French Toast
 
Prep time
Cook time
Total time
 
Author:
Serves: 2 servings
Ingredients
  • 2 eggs
  • ½ cup milk
  • 1 tsp cinnamon
  • 4 slices sprouted or whole-grain bread
  • 2 Tbsp almond butter
  • 1 Tbsp butter
  • 3 Tbsp maple syrup
Instructions
  1. Whisk together eggs, milk and cinnamon in a shallow baking dish.
  2. Spread almond butter on two slices of the bread and top with other slice of bread.
  3. Add sandwiches to egg mixture, flipping after a minute or two.
  4. Heat non-stick pan over medium heat and add butter to pan.
  5. When the butter melts, add french toast stack to hot pan.
  6. Cook for about two minutes, until golden brown and flip.
  7. Cook for another two minutes.
  8. Drizzle with maple syrup and serve.
Nutrition Information
Calories: 496 Fat: 21 grams Carbohydrates: 58 grams Sugar: 23 grams Fiber: 5 grams Protein: 21 grams