Wednesday, September 23, 2020

  • 2 Servings
  • 4 Servings
  • 6 Servings

Lunch:
Avocado Chicken Salad Sandwich

Number of Servings

  • 2
  • 4
  • 6
  • Nutrition

4 Slices Whole Wheat Bread

1 Cup Chicken, cooked and diced (Store bought rotisserie chicken can also be used)

1/2 Avocado, peeled, seeded, and chopped

1/4 Cup Spinach, chopped

2 Tbsp Red Onion, finely diced

2 Tbsp Plain Whole Milk Greek Yogurt

Salt and Ground Black Pepper to Taste

8 Slices Whole Wheat Bread

2 Cups Chicken, cooked and diced (Store bought rotisserie chicken can also be used)

1 Avocado, peeled, seeded, and chopped

½ Cup Spinach, chopped

4 Tbsp Red Onion, finely diced

4 Tbsp Plain Whole Milk Greek Yogurt

Salt and Ground Black Pepper to Taste

12 Slices Whole Wheat Bread

3 Cups Chicken, cooked and diced (Store bought rotisserie chicken can also be used)

1 1/2 Avocados, peeled, seeded, and chopped

3/4 Cup Spinach, chopped

6 Tbsp Red Onion, finely diced

6 Tbsp Plain Whole Milk Greek Yogurt

Salt and Ground Black Pepper to Taste

Directions

1. Bring medium sized pot of water to a boil

2. Add chicken and boil for approx. 25-30 minutes or until cooked through

3. Once cooked, allow to cool and dice

4. Gently mix all ingredients together and chill

5. Serve as a sandwich or on a bed of lettuce or spinach

 


Dinner:
Salmon Burgers w/Roasted Sweet Potato Chunks

Number of Servings

  • 2
  • 4
  • 6
  • Nutrition

3/4 Lb Skinless Salmon, cut into chunks

1/3 Cup Oats, uncooked

1/8 Cup Green Onions, finely diced

1 Egg

1/2 Clove Garlic, minced

1/4 tsp Salt

1/8 tsp Ground Black Pepper

1 Tbsp Extra Virgin Olive Oil

2 Whole Wheat Buns

 

1 ½ Lbs Skinless Salmon, cut into chunks

¾ Cup Oats, uncooked

⅓ Cup Green Onions, finely diced

1 Egg

1 Clove Garlic, minced

½ tsp Salt

¼ tsp Ground Black Pepper

2 Tbsp Extra Virgin Olive Oil

4 Whole Wheat Buns

2 1/4 Lbs Skinless Salmon, cut into chunks

1 1/8 Cups Oats, uncooked

1/2 Cup Green Onions, finely diced

2 Eggs

1 1/2 Cloves Garlic, minced

3/4 tsp Salt

1/3 tsp Ground Black Pepper

3 Tbsp Extra Virgin Olive Oil

6 Whole Wheat Buns

 

Directions

1. Cut salmon into small chunks and put into blender

2. Add all ingredients except olive oil to blender

3. Pulse until mixture is mixed and mostly smooth

4. Divide mixture into 4 equal parts and pat into patties

5. In a large skillet, heat olive oil on medium to medium high heat and add patties to skillet

6. Cook 3-4 minutes on each side

7. Remove from heat and drain on paper towels

 

Herbed Mayo

  • 2
  • 4
  • 6
  • Nutrition

¼ Cup Mayo

¼ Cup Fresh Basil, finely chopped, or ⅛ Cup Dried

¼ Garlic Clove, minced

½ Tbsp Lemon Juice

¼ Tbsp Green Onion, finely chopped

1/2 Cup Mayo

1/2 Cup Fresh Basil, finely chopped, or 1/4 Cup Dried

1/2 Garlic Clove, minced

1 Tbsp Lemon Juice

1/2 Tbsp Green Onion, finely chopped

 

3/4 Cup Mayo

3/4 Cup Fresh Basil, finely chopped, or 1/3 Cup Dried

3/4 Garlic Clove, minced

1 1/2 Tbsp Lemon Juice

3/4 Tbsp Green Onion, finely chopped

Directions

1. In a small bowl, mix all ingredients together

Roasted Sweet Potato Chunks

  • 2
  • 4
  • 6
  • Nutrition

1 Medium-Large Sweet Potato, cut into chunks

1/2 Tbsp Extra Virgin Olive Oil

1/4 tsp Salt

1/2 Clove Garlic, minced

2 Medium-Large Sweet Potatoes, cut into chunks

1 Tbsp Extra Virgin Olive Oil

1/2 tsp Salt

1 Clove Garlic, minced

3 Medium-Large Sweet Potatoes, cut into chunks

1 1/2 Tbsp Extra Virgin Olive Oil

3/4 tsp Salt

1 1/2 Cloves Garlic, minced

Directions

1. Preheat oven to 400 degrees

2. Cut sweet potato into chunks

3. Place sweet potatoes on a large baking sheet and coat them with the olive oil, salt, and garlic

4. Bake for approx. 20 minutes, flipping half-way through

5. Potatoes should be tender and starting to brown