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

lentil pasta with arugula pesto

Lentil Pasta + Arugula Pesto - gluten free, high in protein and a delicious spring meal! | A Nutritionist EatsToday’s pasta recipe and giveaway is sponsored by friends at Uddo’s Kitchen.

Let’s share a bowl of spring-time pasta today, shall we?

It’s not just any bowl of pasta though. It’s LENTIL pasta. (More on that in a minute!) And it’s ARUGULA pesto.

Yums all the way around because it’s absolutely delicious and it’s absolutely good-for-you.

Lentil Pasta + Arugula Pesto - gluten free, high in protein and a delicious spring meal! | A Nutritionist Eats

I’ll start with the pasta. Uddo’s Kitchen lentil pasta is made out of…red lentil flour! That’s it. Just lentils. Which means that in addition to being really high in protein (14 grams per serving!) it’s also gluten-free. Pasta made entirely of lentils may make you a bit nervous, but the texture is great and I think it would be hard to tell that there is anything ‘different’ about it.

Lentil Pasta + Arugula Pesto - gluten free, high in protein and a delicious spring meal! | A Nutritionist Eats

Want to try it out? (Of course you do!) You can find it at Sam’s Club nationwide and Costco in the midwest. And you can enter to win two cases of it below!

Lentil Pasta + Arugula Pesto - gluten free, high in protein and a delicious spring meal! | A Nutritionist Eats

As for the pesto, when I thought about what I liked to eat with lentils, arugula topped the list.

Lentil Pasta + Arugula Pesto - gluten free, high in protein and a delicious spring meal! | A Nutritionist Eats

After a lot of research (during those middle-of-the-night feedings) I decided to try out a pesto made with arugula, instead of basil. We loved it! (Richie actually said it was the best pesto he had ever had.) The addition of lemon juice and zest makes it really bright and flavorful, and it’s a delicious addition to the standard parmesan, pine nuts and garlic. You could definitely use a different nut if you don’t have pine nuts – I think almonds or cashews would both work well!

Lentil Pasta + Arugula Pesto - gluten free, high in protein and a delicious spring meal! | A Nutritionist Eats

In addition to being tasty, pasta and pesto meals are so easy to make. (The best kinds of meals, right?) Throw the pesto ingredients into the food processor and you’re done. Toss with the pasta, top with some parmesan and red pepper flakes and dinner is ready. (Leftovers are also delicious!)

5.0 from 2 reviews
Lentil Pasta with Arugula Pesto
 
Prep time
Cook time
Total time
 
Author:
Serves: 6 servings
Ingredients
  • 3 cloves of garlic, peeled
  • 2 cups arugula
  • juice and zest from 1 lemon
  • ½ cup pine nuts
  • ¼ cup olive oil
  • ½ cup shredded parmesan
  • salt & pepper
  • 12 oz Uddo's lentil pasta
  • shredded parmesan and red pepper flakes for serving
Instructions
  1. Prepare pasta as directed.
  2. While pasta is cooking, process garlic cloves in food processor until finely chopped.
  3. Add arugula (two large handfuls), lemon zest and juice, nuts, oil, parmesan and salt and pepper to taste.
  4. Process until desired consistency.
  5. Toss with pasta and top with shredded parmesan and red pepper flakes if desired.
Nutrition Information
Calories: 397 Fat: 20 grams Carbohydrates: 38 grams Sugar: 1 gram Fiber: 3 grams Protein: 19 grams

 

Thanks again to Uddo’s Kitchen for sponsoring this post!

a Rafflecopter giveaway

4 easy trader joe’s meals

Last year, I shared a 5 trader joe’s meals (5 ingredients or less) and it’s been one of my most-popular posts ever since! It seems like we are all looking for quick meals that come together in minutes – I get it.

And I’m back with some more. I visit Trader Joe’s a LOT. It’s two blocks away and now that shopping involves schlepping a stroller + car seat up stairs…I’m there even more because I can only carry one bag (max) at a time. (Is it ridiculous that I still get a bit nervous to leave the house?!) Maybe you shouldn’t answer that…

Easy Trader Joe's Recipes - 5 ingredients or less! | anutritionisteats.com

Ideally, each of these meals would have a vegetable component, but some of these are lacking a bit. So to add a quick vegetable side, try salad greens with dressing (I love their refrigerated Cilantro Dressing), roasted broccoli, or sautéed green beans. If you are really desperate, carrot sticks always work in a pinch, too!

Country Potatoes with Eggs:

Easy Trader Joe's Recipes - 5 ingredients or less! | anutritionisteats.com

The Country Potatoes with Haricots Verts & Wild Mushrroms is one of my new favorite items from Trader Joe’s, it’s SO good! Simply prepare the potatoes as instructed and fry or scramble an egg to serve alongside. It is suitable for breakfast, lunch or dinner.

Turkey Bolognese Pizza:

Easy Trader Joe's Recipes - 5 ingredients or less! | anutritionisteats.com

You know I love my tortilla pizzas! (Pesto Pizza / Healthy Taco Pizza) and I thought trying the bolognese sauce would be a great way to switch up flavors, and get an extra boost of protein. Simply bake the tortilla until crisp (at about 400 degrees), top with sauce (drained as much as possible!) and cheese and bake until cheese has melted. (Brown rice and sprouted tortillas are my favorite to use.)

Falafel Sandwiches:

Easy Trader Joe's Recipes - 5 ingredients or less! | anutritionisteats.com

If you’re looking for a vegetarian lunch or dinner, this is about as easy as it gets! Whip up a quick cucumber sauce, heat up the falafel and pita and your meal is on the table. Combine one container of greek yogurt, a minced clove of garlic and 1/2 cup shredded cucumber with 1 Tbsp olive oil, 1 tsp dried dill, salt & pepper in small bowl and set aside. Heat falafel (takes 2-3 minutes in the microwave) and pita (in oven or microwave) and serve with cucumber slices.

Penne Peperonata with Sausage and Spinach:

Easy Trader Joe's Recipes - 5 ingredients or less! | anutritionisteats.com

I branched out and tried some of the frozen pastas that Trader Joe’s stocks in it’s freezer cases. I didn’t have high hopes going into it and frozen pasta has always seemed a bit ridiculous – it’s so easy to make! Well, it’s delicious. And it’s easy. Remove casing from hot italian sausage (or use sliced chicken sausage) and heat over medium heat until cooked through. Drain and set aside. Prepare pasta as directed. Toss hot pasta over spinach (or try arugula!) and top with sausage.

PS. Looking for more? 5 trader joe’s meals (5 ingredients or less)