A MONTH OF MEAL PLANS WITH HOLISTIC NUTRITIONIST, LIZ DORNIAN π₯
Feb 15, 2023It is with so much excitement and such an honour to have Holistic Nutritionist, Liz Dornian, share her expertise with us here at MOVEHAPPY!
The world of nutrition and "healthy eating" can be so confusing and overwhelming. Just like the many benefits that come along with having a gentle and sustainable workout plan to follow week-to-week, having a "food plan" can also take the overwhelm out of trying to eat more wholesomely and give you direction.
Even if you are already happy with your current eating habits, then you'll still want to check out many of the drool worthy recipes Liz has shared with us.
I'm going to let the Nutritionist take it from here - enjoy tribe!
Hello and welcome to my weeknight kitchen!
Below is a month-long plan of the real recipes I use when planning and cooking dinner for my family. Every week includes four meals. I find that to be a manageable amount to cook - giving us a few flexible nights every week for leftovers, meals with friends and family, or something spontaneous. I also make sure to cook enough for leftovers every night so that we have lunch for the next day. Adjust your meal planning to fit your own life - you may want to plan a bit more, or a bit less, depending on your schedule, cooking preferences, how many people you’re feeding, etc. Always start with less to avoid overwhelm and food waste.
In these recipes you’ll see a heavy focus on fresh veggies, vegetarian as well as lean animal proteins, whole grains and FLAVOR! No bland chicken and boiled broccoli around here. All of the recipes are gluten-free and dairy-free (or easily modified to exclude dairy). I’m assuming some basic kitchen skills, so I haven’t included recipes for things like roasted vegetables, rice, salad sides or shredded chicken. I like to keep sides quite simple - if you need guidance a quick google search should help.
I hope this selection of yummy, whole-food-based recipes brings a little more ease and inspiration into your weekly meal planning.
Bon appetit!
Week 1 (click the links for your recipe!)
β Thai chicken curry with brown rice
- I like to add bell peppers and broccoli to the sauce as it simmers for extra veg
β Roasted chickpea kale salad with sweet potatoes
- Feel free to add some ground turkey or beef
- I usually add a can of black beans to this recipe - either warmed with the meat or sprinkled on top of the bowls
Week 2
β Pasta night
- Brown rice or whole grain noodles preferred
β Lemon butter garlic salmon, roasted potatoes & salad
β Balsamic marinated tofu/tempeh, brown rice & roasted broccoli
β White bean soup
- Add shredded chicken to make it meaty
Week 3
β Pasta e fagioli
- Choose whole grain noodles
- Only white rice will work here. Extra steamed
broccoli is nice on the side, too.
- The convenience of store bought falafels and
hummus can’t be beat!
β Red pepper + feta frittata and salad
- Goat cheese is nice here. You can also use
fresh bell peppers or any other veg-just saute
till soft before adding the eggs.
Week 4
β Chana masala with brown rice
β Sesame noodles
- Add some steamed edamame beans or cubed
tofu for extra protein
β Chicken enchilada meatloafs, roasted squash & salad
- Omit the cheese if you prefer dairy free. You
can also double the meat and leave out the
quinoa for a grain free option.
β Festive kale salad with shredded chicken
