This Fit Kitchen

Lunch

Salmon and Asparagus en Pappillote

by

Guys…I really was just making this for dinner one night for myself while my hubby was out working late.  I was not feeling it, and just needed to make something simple.  But then the asparagus was so good that I had had to grab a quick shot and share this with you.  5 minute prep for the win!

Also baking in parchment paper is just so darn convenient – truly there is no mess to clean up!

Serves 2

🥄 2 cut pieces salmon
🥄 ⁣1 bunch of asparagus, ends snapped
🥄 1 – 2 lemons, sliced
🥄 ⁣¼ c fresh dill
🥄 ¼ c fresh parsley
🥄 ⁣Salt & pepper

Preheat the oven to 375F

Lay out 4 pieces of parchment paper.  On each of two pieces of parchment paper, lay out a piece of fish.  Top with salt and pepper, and half the dill.  Lay slices of lemon over top of the dill to cover the fish.  Roll the parchment paper up to create a sealed packet for the fish.  Roll the paper together at the top, then tuck the sides underneath the fish.

On the remaining two sheets of parchment paper, lay out half of the asparagus on each sheet.  Top with salt and pepper and chopped parsley.  Top the asparagus with lemon slices, and create packets as you did with the fish.

Transfer the four packets onto a baking sheet and then pop into the oven for about 12 minutes or until the salmon is cooked through.  Enjoy thoroughly.

Tilapia with Mango Salsa

by

I simply grilled this tilapia on the barbeque, using my favourite cast iron pan, then served the fish with this bright fresh salsa.  Use this salsa with any white fish you like!

To make the salsa:

🥄 1 whole ripe mango, chopped into small cubes
🥄 ⁣1 jalapeno pepper, seeded and finely diced
🥄 1/3 c red pepper, finely chopped
🥄 ⁣1 lime, juiced
🥄 ¼ c freshly chopped cilantro
🥄 ⁣½ tsp Himalayan salt

Mix together all of the ingredients for the salsa, then set aside for 30 minutes to allow the flavours to blend.

Bacon & Turkey Sandwich

by

Nothing special here…just a PSA to remind you that having healthy eating goes does not mean giving up on the food you love.

I love sandwiches.  TBH, I really love bread.  But bread is made more perfect by putting things in between two slices of it.  And nothing beats the convenience of a sandwich.

If you’re convinced carbs are the work of the devil, I’m just going to put it out there and say that they’re not.  They are important fuel for our bodies.  Carbs in excess, however, may be the undoing of abs…I’ll give you that!

To keep things in check:

🥄 whole grain bread
🥄 ⁣lotsa protein between the slices (sliced turkey and turkey bacon for me)
🥄 a moderate amount of mayo

Enjoy your sammie today friends.  No guilt.

1 Week Meal Plan

by

With thanks to the readers of my Newsletters and Instagram Polls, I have created a Meal Plan by request. Ingredients and the Meal Plan are listed below. All of the recipes can be found on the website using the search bar. I have also included a pdf copy that is easier to down. Download the PDF Verson Meal Plan PDF. Happy Planning!

Grilled Chicken Taco Salad

by

This is pretty much the definition of flexible food.  I almost always make my taco salad with ground turkey, but this week I decided to switch it up and use grilled chicken breast – just as delicious!

Serves 1

🥄 1 c sliced grilled chicken breast
🥄 ⁣½ c cooked brown rice
🥄 1 small head romaine
🥄 ⁣Diced red and orange bell peppers
🥄 Pickled banana peppers, optional

Dressing:

🥄 2 tbsp Greek yogourt
🥄 ⁣Juice of ½ lime
🥄 1 tsp taco seasoning
🥄 ⁣2 tbsp salsa

Other add ins:

🥄 diced avocado
🥄 shredded cheddar cheese

Warm up your sliced chicken and your brown rice.  In a separate bowl, mix together the chopped romaine, and your veggies of choice.  I’m bell pepper obsessed!  To make the dressing whisk together the Greek yogourt, taco seasoning, fresh lime juice and salsa.  Top with the chicken, brown rice any other add ins you like.

Taco Salad Cups

by

I so very much believe that small tweaks can totally change a meal.  Case in point: the other day I ran out of cooked brown rice to throw into my taco salad.  But I had broghies around, so I tossed my salad onto these shells, and it was like a whole new meal had emerged!  These are a bit messy to eat, so I don’t recommend them as first date food, but otherwise they’re magic!

Serves 1

🥄 ½ – 1 c cooked ground turkey flavoured with taco seasoning
🥄 ⁣1 small head romaine
🥄 Diced red and orange bell peppers
🥄 ⁣Pickled banana peppers, optional

Dressing:

🥄 Juice of ½ lime
🥄 ⁣1 tsp taco seasoning
🥄 2 tbsp salsa

Other Add Ins (Optional):

🥄 shredded cheddar cheese
🥄 ⁣diced avocado

 

As many broghies as you need/would like for serving

Taco salad is endlessly flexible: just start with your cooked ground turkey (or any other ground meat you like), flavoured with taco seasoning.  Add chopped romaine, and your veggies of choice.  I’m pepper obsessed!

The dressing I like to go with is a combination of Greek yogourt, taco seasoning, fresh lime juice and salsa.  Just whisk all this together.  The dressing will be thin but so good.  Also, this dressing is fat free.  Which means more cheese and more avocado.  Add these to our salad as you like.

Once you’ve got this goodness all mixed up and thoroughly dressed, put it on your broghies and enjoy!

Blackened Tilapia

by

So tilapia…it’s one of my hands down favourite VOLUME foods.  That means so much on your plate for so few calories.  So, the practical implication is more food in your stomach = you feel fuller.  So, tilapia definitely gets to be part of our rotation on this basis alone!

Serves 2

🥄 1 lb tilapia filets
🥄 ⁣1 tbsp smoked paprika
🥄 1 tbsp surkin gold, or other brown sugar style sweetener
🥄 ⁣1 tsp dried oregano
🥄 1 tsp garlic powder
🥄 ⁣1 tsp cumin
🥄 ¼ tsp cayenne pepper
🥄 1 tsp salt

Mix all the ingredients except the tilapia in a small mixing bowl.  Use your fingers to spread the rub over the fish, making sure to coat both sides.  Spray the coated fish with a little non-stick cooking spray (I love to use coconut oil.)  Cook in batches in your air fryer.  In total you’ll probably need about 8 – 10 minutes.  I recommend flipping the fish halfway.  Do this gently and carefully.  The tilapia is delicate, and the sides of your air fryer will be hot.  If you need to cook the fish in batches do not worry.  Simply hold the cooked fish warm in your oven on a baking sheet.  Set your oven to 170 – 200F.

Pulled Pork on a Bun

by

Just because I’ve got big goals (like visible abs) does not mean that I don’t eat a wide variety of foods.  I woke up the other day and was really feeling pulled chicken.  No problem!  This fully fits within my eating plan.  I loaded up heavy on the chicken, watched how much mayo I was using, and made sure to use a whole grain bun.  This was still one finger lickin’ good lunch!

Serves 1

🥄 ¾ c shredded chicken breast, reheated
🥄 ⁣2 – 3 tbsp sugar free barbeque sauce  (I like G Hughes brand)
🥄 1/3 c cauliflower slaw
🥄 ⁣1 tbsp light mayo
🥄 1 whole grain bun

Mix the shredded chicken with the barbeque sauce.  Mix the mayo with the cauliflower slaw.  Toast the bun, top, and enjoy!

PS: I like to buy bagged all of cauliflower, broccoli and kale slaw at my grocery store for easy to prep meals like this one.  I also sometimes wilt it a little in a frying pan, or just throw some salad dressing on it straight out of the bag.  These prepared slaws are great time savers and a perfect way to up your veggie intake.

Open Faced Hot Chicken Sandwich

by

For some reason, this meal reminds me of my dad.  He loved to eat leftover turkey on toast with gravy on top.  The other day, I decided to channel this into my own lunch.

Serves 1

🥄 2 – 3 slices whole grain bread, toasted
🥄 ⁣¾ c shredded chicken breast, reheated
🥄 2 – 3 tbsp gravy

So let’s talk now about how I made sure that this lunch would match up with my nutritional goals.

First, I used whole grain bread.  I wanted three slices, so I used to this great “Little Big Bread” by Silver Hills. The slices are still a good size, and only 55 kcal per slice!  Woohoo!

Second, I loaded up on the shredded chicken breast.  This is one of the leanest protein sources going.

Third, I used a packet of low sodium Swiss Chalet chicken gravy.  I am 100% aware that whole foods are better, and that packets of gravy are not a good ongoing choice.  But, I used it in moderation, and it helped me to bring together a favourite meal in no time flat.  So, I decided it was worth the trade off.

Salmon Power Bowl

by

I love bowls of everything and anything.  They are super easy to customize to your own tastes and to suit the individual tastes of your family members, and you can do the prep ahead of time and then just put together when it’s time to eat.

Serves 1

🥄 1 salmon filet, cooked and broken up (I grilled mine on the barbeque)
🥄 ⁣½ c brown rice
🥄 ½ avocado, cubed
🥄 ⁣1/3 cucumber, diced
🥄 Siracha sauce, to taste

If you’ve prepped ahead, warm up the rice and salmon gently.  Add the avocado and cucumber to the bowl, top with siracha, and enjoy.