Over the next 6 weeks you will learn easy recipes that are healthy, tasty and quick to throw together. You may be joining the challenge for just more variety, to be more prepared for the week by having healthy choices at your fingertips, to lose weight, improve blood levels, improve energy or just to eat a few healthier meals each week... no matter the reason I look forward to inspiring you in your kitchens. Anyone from anywhere can join, family, friends, those that live close or far. As a dietitian I will teach you all the tricks, tools and techniques that can help make a meal healthier, ways to cut time and how to build your meals with more plants. We will focus on eating healthier fats, having more variety of plant colors and consuming more omega 3 rich food sources for anti inflammation.

Week 1

Breakfast: Green tea smoothie. I am giving you two options so choose which you want to make-one uses protein powder other uses avocado, one uses spinach and the other uses kale. You can use green tea or matcha powder.

1. Super Green Tea Antioxidant Smoothie

2. Detoxifying Green Tea Smoothie Recipe

Lunch: Tuna salad with homemade vinaigrette. We will start off with some Omega 3 fishes. If you don't eat seafood, you can use baked chicken or hemp seeds instead. Recipe

Dinner: Homemade pizzas. Most do Friday night pizza night-so lets start off our challenge with a household favorite! You will need to buy crusts premade or bake off your own crusts by the 6pm class. Look for whole grain, almond flour crusts (if gluten free), portobello mushroom caps or cauliflower crust options. We will load them up with veggies-use arugula, roasted peppers, tomatoes, olives, onions, mushrooms...what else do you love on pizza that is not processed meats? Can buy skim milk mozzarella, shredded or vegan cheeses. Dried or fresh basil and oregano.

* To aid in the meal prep process, have your produce washed ahead of time!

Our goal is to make at least 3 servings of each meal to cover Thursday-Saturday. Then you will meal prep on your own on Sunday for Mon-Wed. This will limit the amount of meals eaten outside the home, which not only will save money but will be lower in fat, sodium, sugar and toxins as well.

Week 2

Well I must say the lunch is phenomenal and can't wait to cook my pizzas tonight! Hope you have enjoyed week 1 meals thus far. Now let's get ready for week 2.

Breakfast:
Yogurt Fruit Parfait. You can use grass fed organic plain yogurt or if lactose intolerant use So Delicious Coconut Yogurt unsweetened vanilla (lowest in sugar). Portion is usually 6-8 oz of yogurt. Options of toppings: Buy berries, bananas, nuts (almonds/walnuts), peanut butter (ingredients being just nuts and salt), if nut allergies use hemp seeds, cacao nibs (if you like chocolate) or 100% cacao chips, cinnamon, vanilla extract (if you buy plain yogurt), unsweetened coconut flakes.

**Wash berries before class. Have a few jars/containers out to put the parfaits in.

Lunch:

Veggie hummus sandwich. Buy almond flour wraps, 6-8 inch whole wheat pitas/wraps or whole grain/gluten free bread. You can buy individual containers of guacamole to replace the avocado in the recipe (so it doesn't turn brown a few days out). Could add on spinach and roasted peppers too! The attached the recipe, it makes 1 serving. You can buy hummus or make your own ahead of class. See if you can find any hummus with no oils, or made with olive oil.

**Wash cucumber, carrots, tomatoes, sprouts/spinach before class. Have a few small containers to place all of the toppings in.

Dinner:

Sheet pan Mediterranean shrimp.

(Has asparagus and onions)https://gardeninthekitchen.com/sheet-pan-mediterranean-shrimp/

(Has green beans and artichokes) https://www.foodnetwork.com/recipes/katie-lee/mediterranean-shrimp-2782186

Or

Baked white fish if no shellfish is consumed in the house.
https://www.themediterraneandish.com/baked-white-fish-recipe/#recipe

Week 3

I love cooking with all of you! Hope you are enjoying the meals, the new flavors, the fuel and energy you are getting from your foods! See you in your kitchen next Wednesday!!!!

Here is weeks 3 menu:

Have your oven preheated to 450 degrees before the class starts

Breakfast:
Overnight Oats -recipe below

*Have your jars/containers out to portion out each day. Add what you like for flavor: fruits/nuts/seeds/cinnamon/vanilla/cacao/coconut.
Lunch:

Kale caesar salad-Yep we are making a homemade caesar dressing from soaked cashews!

https://deliciouslyella.com/recipes/kale-caesar-salad/ The following ingredients are listed in gm so I converted to cups for you so you know what to buy, you will need all the other ingredients too (these are only the ones listed in weird measurements). Need: 1 1/3 cup cashews, 6 oz almond milk, head kale, 1 cup lentils, 2 cups chickpeas.

*Soak cashews 4 hours before class, cook off lentils before class (or buy canned).

Dinner:

Dijon salmon with roasted cauliflower (or any other roasted veggies). Buy a head of cauliflower.

https://www.unicornsinthekitchen.com/mediterranean-baked-dijon-salmon-recipe-video/

*You could have a side of rice as well (1/2 cup portion).

Week 4

Here is week 4 menu, we will be making a healthier version of 2 traditional favorites tacos and pasta night!

Breakfast: Peanut butter and jelly smoothie. Recipe below.

Lunch: Taco salad. You can use this recipe which uses chicken: https://thefamilyfreezer.com/2016/03/30/cool-ranch-shredded-chicken-tacos-crockpot-recipe/ vs using ground beef/ground turkey. Make this ahead of class (night before). You will also need: romaine lettuce, grape tomatoes, onion, bell pepper, black olives, cilantro, salsa, any canned bean, guacamole/avocado. If you want to have tacos you will need tortilla shells. I plan to just add about 5-6 chips on top for crunch vs making a taco. I love this chip: https://www.vitacost.com/beanitos-black-bean-chips-original-omg

Dinner: Pasta with tomato sauce. I will be using frozen zucchini noodles from Costco, you can use whole grain/gluten free/bean pastas, not white pasta. Find a tomato sauce with no added sugars. If you like a meat sauce get white meat ground turkey or frozen meatballs. Have your nutritional yeast, minced garlic, fresh or dried basil out as well.

Week 5

Reminder all of you who are not members of Remix gym get a FREE WEEK OF CLASSES! Don't miss this opportunity, there are classes taught all day 5am-7pm, all different levels welcome, all kinds of classes either virtual or in person, or on demand. So you can fit it into your schedule whenever is best for you! Email [email protected] if interested and tell them Nicole sent you!!!!

Hope you enjoyed the meals we made last night-that taco salad today was so fresh and delicious!

Here is next week's menu:

Breakfast:

Veggie packed Breakfast Frittata-No cheese or breakfast meats needed-get ready to enjoy eggs with so much flavor!

https://www.foodnetwork.com/recipes/food-network-kitchen/whole30-veggie-packed-breakfast-frittata-3908443

***Wash all produce before class begins and preheat oven to 375 degrees

Lunch:

Chicken lettuce wraps

https://thefamilyfreezer.com/2015/06/16/slow-cooker-asian-chicken-lettuce-wraps/

You can use romaine lettuce or red cabbage for the wraps (which can fit more in it), top with scallions, radishes and carrots or whatever veggies you like. You can serve with rice or use cauliflower ice for a lower carb option.

***Cook off the chicken before class begins (day before or morning of). If you will be using rice in the wraps, cook off before class.

Dinner:

Salmon cake serve over spinach (recipe below).

***Can use any flour in this recipe. You can also make the dairy free dill sauce if you desire.

Week 6

Hope you all have enjoyed cooking along with me and some new meals brought into your household. My goal was to inspire you over the past few weeks and to not be discouraged by meal prep, but excited by it! Next week is our final week of cooking together! Remember each week you attended live your name was put into a hat, Remix will choose one winner out of the hat at the end of this challenge. We will let you know next week who won and what you have won! Also don't forget to use your free week of exercise classes at Remix, you will not be disappointed, and you might just get hooked and love the routines you do whether in person or virtually.

WEEK 6:

Breakfast (here is a great one for on the go):

Oat muffins-recipe below

**Preheat over to 380 degrees

Lunch:
Mediterranean farro salad

https://www.bobsredmill.com/recipes/how-to-make/mediterranean-farro-salad-2

**If you are gluten free, use quinoa. Cook the farro or quinoa before class, wash all the produce too.

Dinner:

Shrimp or Chicken Stir Fry-recipe below

* Can be served over rice or cauliflower rice. You can add in a ton more of your favorite veggies too-mushrooms, peppers, onions, bok choy, etc